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  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

February 1, 2017

31/1/2017

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A. Warm Up

00:00-6:00
10 Cal Bike
Run 2 laps
30 Steps Walking Lunges
20 Goblet Squats
10 Rear Foot elevated split squat
10 single leg deadlifts

6:00-12:00
Mobility for Hamstrings, low back and flutes (Coaches choice)

12:00-17:00
Warmup deadlifts

B: Deadlift (7x3)
Form first, then you can worry about load. Every 2 minutes for 14 (7 sets)

C: CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

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January 27, 2017

26/1/2017

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A: Warm Up

00:00-5:00
Tabata Through:
Mt. Climbers
Jumping Jacks
Situps
Squats

05:00-7:00
As a group, hold a squat work different positions.

7:00-12:00
Front Rack Mobilisation
Ankle Mobilisation

12:00-16:00
Begin warming up front squats and get to a starting weight.

B: Front Squat (7x3)
Every 2 minutes for 14, building.

C: Metcon (Time)

For Time:
21-18-15-12-9-6-3
Burpee Pull-ups
Front Squat @ 95/65

*20 Minute Cap
Scale reps or weight as needed. Beginners can perform Air Squats or Air Squats to a box.
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January 26, 2016

25/1/2017

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A: Warm Up

00:00-05:00
Row 1000m
OR-
Bike 4:00
OR-
Jog 800m loop

Then:
05:00-15:00
3 Minutes in the bottom of the squat
Banded front rack stretch
tricep mash
10 Lateral Lunges
foam roll lats for 2 minutes each side
10 Squat to stands
10 PVC Passes

15:00-25:00 (as a group)
10 Deadlifts
9 Clean High pulls
8 Muscle cleans
7 Power Cleans
6 Front Squats
5 Squat cleans

Spend a couple minutes reviewing the difference between high hang and hang.
Add LIGHT weight
Walk through the complex for the day slowly. "feel each position"
Add LIGHT weight

B: 12 Lifts Of Christmas (AKA Big Clean Complex (Weight)

Every 4 Minutes for 16:
High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk

C: Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP:
15 power cleans @ 135/95
30 Burpees

Rx+ 135/95
Rx 95/65
Scale as needed (KB swings)
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January 25, 2016

24/1/2017

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A: Warm Up

00:00-06:00
Run 400m Loop
with remaining time, Practice double unders

06:00-10:00
20m Duck Walk
10 Pushups
20m Lunge
10 Squats
20 Toe Touches

10:00-15:00
Forward fold x 2 minutes
Pigeon x 1 minute each side

15:00-22:00
Warm Up for deadlift

B: Deadlift (5x5)

22:00-37:00
Every 3 minutes for 15: 5 tough deadlifts. Let form drive how heavy you go. If you feel good and technique is sound, push the weight.

C: Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP:
150 Double Under buy in/300 single unders
Then:
12 Cal Row
12 Wall Balls
12 Toes to bar

Score is total number of reps AFTER double unders
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January 24, 2016

23/1/2017

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A: Warm Up
00:00-7:00
Run 800m loop
With remaining time, slow AMRAP
10 Scorpions
10 Iron Crosses

07:00-12:00
Roll lats 60s each side
20 Thoracic Ext and Rotations (10/10)
10 Band Passes
10 Band Pull Aparts
3 Wall Walks

10:00-25:00
Handstand development
Beginners:
A. 5x5 Negatives or 6x8 Seated L-sit DB presses
B. Plank Hold 2 minutes

Intermediate:
A. 5x5 Band Assisted or to 1 Ab-mat
B. Plank Hold 2 minutes (weighted if able)

Advanced:
A. 5x5 strict HSPU to deficit if able
B. 2 minute weighed plank hold.

​B: Metcon (AMRAP - Rounds and Reps)

With a partner:
10 Minute AMRAP:
5 Rope Climbs
25 Thrusters @ 95/65

Scale as needed. Rest 3 minutes before C

C: Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP:
8 HSPU
30 Cal Row (15/15)
Scale to 16 pushups if needed
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January 23, 2017

22/1/2017

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A: Warm Up

00:00-15:00
3 Lap Jog
10 Walking Lunges
20 Air Squats
10 PVC Passes
20 Situps
10 Burpees

With remaining time, begin warming up back squat

B: Back Squat (6,4,2,6,4,2)

15:00-33:00
Second wave heavier than first
Every 3 minutes for 18

C: Metcon (No Measure)

8-10 minutes to warm up and decide on weight for part D.

D: Metcon (AMRAP - Reps)

10 Minute EMOM:
M1: 6 Box Jumps + 2 Snatches
M2: 6 Burpees + 2 Snatches
M3: 6 Box Jumps + 2 Snatches
M4: 6 Burpees + 4 Thrusters
M5: 6 Box Jumps + 4 Thrusters
M6: 6 Burpees + 4 Thrusters
M7: 6 Box Jumps + 6 Cleans
M8: 6 Burpees + 6 Cleans
M9: 6 Box Jumps + 6 Cleans
M10: 6 Burpees + AMRAP Cleans
40:00-50:00
​
Score is the total number of reps you completed (Minutes 1-9=36) multiplied by the weight you selected. Example:
Pao selects 200lbs and successfully finishes all sets and on the last set he hits 9 cleans. His score is: 45 reps x 200=9000
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January 22, 2017

21/1/2017

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A: Warm Up

00:00-10:00
3 Negative Pullups with scap pull x 5
10 Banded Good Mornings
10 Wall Slides
10 Banded passes
10 Roll Backs
10 Clams on each side
2 x 10sec L-Sit/Tuck Hold on Parallettes
10 Ring Rows
10 Single Leg Lowers to target

10:00-18:00
Practice Handstands for 8 minutes

B: Metcon (Time)

18:00-38:00
3 RFT
Row 250m
1 Lap Farmer Carry
A/B 20/15 Cals
1 Lap Front Rack Carry
60 Double Unders
30 Hollow Rocks
20 Minute Cap

C: Metcon (3 Rounds for reps)

40:00-50:00
Every 3 Minutes For 9:
Run 400m
AMRAP Pushups with Remaining
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January 21, 2017

20/1/2017

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A:Warm Up

00:00-6:00
Mt.Climbers x 30s
Hollow Rocks x 30s
No push up burpees x 30s
Jumping Jacks x 30s
Run 2 Laps

6:00-11:00
Hold bottom of squat 2 minutes
Down Dog to Cobra 1 minute
:30s Side Plank Reach Throughs (Each)
10 Scap Pullups
10 Scap pushups

11:00-15:00
Running Drills

B: Partner Murph (Time)

1 Mile Run (Together)
100 Pullups
200 Pushups
300 Squats
1 Mile Run (Together)

*40 Minute Cap
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January 20, 2017

19/1/2017

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A: Warm Up

00:00-6:00
1:00 Skipping
1:00 squat
1:00 Kettle Bell Swings

6:00-15:00
Foam Roll Lats and Glutes
10 Arm Circles Each Way (as big as possible)
Partner Overhead Opener

15:00-30:00
Rope Climb Development
A. Beginners:
Accomplish the following
15 Seat foot wraps
10 Seated Rope Pullups (5/5)
10 Hanging Knee tucks
With remaining time, attempt a rope climb or two

B. Intermediate:
Accomplish the following
10 Standing Foot Wraps
10 Standing Rope Pull-ups
10 Hanging Knee tucks As High as possible
5 Rope Climbs (Work efficiency, try to get up in two pulls)

C. Advanced:
Accomplish the following
10 Jumping Foot Wraps
10 Legless Kip Rope Pull Ups
10 Knees to hands
3-5 Legless Rope Climbs

30:00-40:00
Begin Warm-up for Diane

B: Diane (Time)

21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups
​
Scale load/volume/movements as needed. Time Cap is 12:00
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January 19, 2017

18/1/2017

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A: Warm Up

00:00-10:00
Row 2 minutes
Front rack stretch x 90s each side
2 minute squat hold with barbell
10 Muscle Cleans
10 Front Squats
20 situps
10 Shin Hops or Tuck Jumps
20 High Knees
Start Back at Muscle Cleans if you finish early.

10:00-22:00
As a class, review the following:
8 Deadlifts clean grip
8 Clean high pulls
8 muscle cleans
8 front squats
5 high hang power cleans
5 hang power cleans
5 cleans from full extension
5 Squat cleans
-ADD WEIGHT-
3 Squat cleans
-ADD WEIGHT-
3 squat cleans
Rest and add weight, then begin part B.

B: Clean (7x3 @ 80% of 1rm)

Every 2 minutes for 14
22:00-36:00

C: Metcon (Time)

For Time:
100 Situps
80 Kettlebell Swings @ 24/16
60 Wall Balls
40 Burpee Box Jumps over

There's  a catch...you can only work tabata style. 20s on/10s off until time is up.
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