March 16-22

adminWODs

Weekly Priorities

Monday Priority #1
Tuesday Make Up or Conditioning
Wednesday Priority #1
Thursday Make Up or Conditioning

Week 10 of 10! We’re reassessing your 1RM Deadlift this week, as well as your ability to hip hinge without load. We’re also going to be reassessing your crushing grip strength and abdominal/back isometric endurance.

Monday
General body warm up if you are early to class.

Warm Up

1: ASLR
2: Grip strength Assessment. 3 attempts per hand, need highest and average of the 3.
2: 4’ your choice
3: Wrist Pushup seq
4: Shoulder seq 1

WOD

Our Core Training Values

Assessment Day
A: Hollow Hold for time, cutoff at 4’.
B: Elbow Plank for time, cutoff at 4’.
C: Conventional Deadlift to 1RM, Pronated grip only unless pulling greater than 2xBW Male / 1.5BW Female.

Recovery

10x Down Dog to Cobra
10x Cat/Cow

Priority #2
Tuesday
General body warm up if you are early to class.

Warm Up

1: ASLR
2: Grip strength Assessment. 3 attempts per hand, need highest and average of the 3.
2: 4’ your choice
3: Wrist Pushup seq
4: Shoulder seq 1

WOD

Our Core Training Values

Reassessment or
6 rounds at a steady pace, finish in under 30’.
10 Stallbar or High Bar High Knee Lifts
10/10 Lateral Lunge
5/5 Pistol or Shrimp Squat
10/10 Supine to Tripod to Prone transitions
4 Pullups

Recovery

10x Down Dog to Cobra
10x Cat/Cow

Priority #1
Wednesday
General body warm up if you are early to class.

Warm Up

ASLR Reassessment if necessary
Grip Strength Reassessment if necessary
Jump rope 4’
Shoulder seq 1
If not Reassessing, add in
3x20m Low Bear Crawl
10m Inchworm
10m Spiderman Crawl

WOD

Our Core Training Values

Reassessment or
30’ AMRAP
5/5 KB Windmill, ¼ BW / ⅕ BW
15 KB Russian Swing, ⅓ BW / ¼ BW
5 Burpees (as athletic/springy as possible)
100 Single unders (upscale is 50 Doubles)

Recovery

10x Down Dog to Cobra
10x Cat/Cow

Priority #1
Thursday
General body warm up if you are early to class.

Warm Up

Grip Strength Reassessment if necessary
Jump rope 4’
Shoulder seq 1
If not Reassessing, add in
3x20m Low Bear Crawl
10m Inchworm

WOD

Our Core Training Values

Reassessment or
A: 6 rounds
40m Lateral Sled Drag, switch sides at 20m, 150/100#
40m Low Bear crawl
20m Backwards Bear crawl
10m/10m Lateral Bear crawl

Recovery

10x Down Dog to Cobra
10x Cat/Cow

Priority #2
Friday
General body warm up if you are early to class.

Warm Up

Jump Rope 5’
Running Warmup Seq
3 rounds, do these drills barefoot/stocking feet if possible.
10m lower barrier hops
5-10-15-20m shuttle forward/backwards
40m 4-6# Medball side shuffle/chest pass to wall

WOD

Our Core Training Values

Reassessment or
A: Deadlift Warmup for 5’.
B: 5’ time cap, Deadlift, 30xBW/5’ AMRAPxBW if you hit time cap, focus on perfect form and explosive lifts, versus speed to completion.
C: “Death By Burpee”. On a running clock, do one burpee per minute on the clock. On minute 1, perform 1 burpee. On minute 2, 2 burpess, etc., until you can no longer keep pace with the clock.
D: 1 mile run @ RPE 8

Recovery

10 Inchworms
10/10 Bent Knee Windshield Wipers
5/5 Sidelying Windmills
2×60” Death Stretch

Optional
Saturday
General body warm up if you are early to class.

Warm Up

Movement Prep

WOD

Our Core Training Values

2015 CrossFit Games Open WOD 15.4

Recovery

Optional
Sunday
General body warm up if you are early to class.

Warm Up

Competition WOD individually, or

3 Rounds-
5 slow burpees
3/3 Scorpions L/R
Hold bottom of squat 30sec
Run easy 100m
5 glute ham bridges

WOD

Our Core Training Values
Double Down-
Scaling is allowed

“Diane”
Couplet, 21-15-9 reps
Deadlifts 225/135
HSPUs

Rest 10+ min

“Annie”
Couplet, 50-40-30-20-10 reps
DUs
Sit-Ups

Recovery