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

WODs

March 1, 2017

28/2/2017

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A:Warm Up
00:00-15:00
10m Bear Crawl
10m Samson Lunge
10m Inch Worm
20 Toe Touches (Vary positions)
10 Jumping Lunges (Each
With an empty bar:
5 Strict press
7 Push Press
9 Bent Over Rows
11 Back Squats
9 Good Mornings
7 Front Squats
5 Strict Presses
Then, begin warming up bench press

B: Bench Press (7x3 building)
Every 2 minutes for 14, 3 heavy reps.

C: Metcon (Time)

4 Rounds for Time:
15 Box Jumps
15 Push Press @ 95/65
15 Hand Release Pushups
Scale as needed.
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February 28, 2017

27/2/2017

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A:Warm Up
00:00-15:00
Row 250m
20 Bird Dogs
20 Dead Bugs
10 Hollow Rocks
10 Superman Rocks
10 Single Leg Toe Touches (Slow)
10 Suitcase Deadlifts each side
Row 250 Hard

With remaining time in 15 minute window, begin warming up deadlift.

B: Deadlift (4x10@50-60%)
Stay between the percentages listed. Every 3 minutes for 12

C: Metcon (Time)

For Time:
42-30-18
Wall Balls @ 30/20
Cals Bike(RX+) or Row
Kettlebell Swings @ 32/24
Above numbers are RX+
RX is 20/14, Row and 24/16
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February 27, 2017

26/2/2017

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A:Warm Up
00:00-12:00:
4x Shuttle Run
2x Knee Hug Walk
1x Quad Pull Walk
1x Toy Soldier
1x Duck Walk
1x Inchworm
1x broad jump
2x Spiderman lunge walk

With remaining time, perform band distracted overhead opener.

12:00-22:00
10 Minute EMOM
Minute 1: 10 BTN Presses + 5 Overhead squats
Minute 2: 10 Snatch Deadlifts + 5 Muscle Snatches
Minute 3: 10s Slow Snatch Deadlift + 5 Hang Power Snatches
Minute 4: 5 Heaving Snatch Balances + 5 Drop Snatches
Minute 5: 10 Snatch Lift offs + 5 Hover snatches
Minute 6: Run a lap
Minute 7: Add weight
Minute 8: Go through complex once.
Minute 9: Add weight
Minute 10: Go through complex again.

Begin workout

B: Metcon (Weight)

10 Minute EMOM:
4 Snatch Deadlifts
3 Hang Power Snatches
2 Overhead Squats
Have all weights ready and off to the side.

C: Metcon (Time)

2 Rounds for Time:
20 Goblet Squats
20 Box Jumps
20 KB Swings @ 32/24
50 Double Unders
20 Toes to Bar
20 Hang Snatch @ 75/55
20 Pushups
50 Double Unders
Scale as needed.
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February 26, 2017

25/2/2017

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A:Warm Up
Coach Led dynamic movement for 7-10 Minutes, review exercises for today and begin.

B: Metcon (Time)

For time:
50/30 Calories on Assault Bike
100 Double-Unders
40/25 Calories on Assault Bike
80 Double-Unders
30/20 Calories on Assault Bike
60 Double-Unders
Scale as needed. Rest until 22:00 Mark and then move into part C.
If you don't finish, move right into Part C.

C: Metcon (Time)

​For time:
50/40 Calories of Rowing
30 Wall Balls
40/30 Calories of Rowing
25 Wall Balls
30/20 Calories of Rowing
20 Wall Balls
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February 25, 2017

24/2/2017

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CrossFit Games Open 17.1
A:Warm Up
Quick Warmup today. We will try to run 2 heats per class.

00:00-2:00
Tabata Assault Bike/Row

2:00-9:00
Slow AMRAP
20 Double Unders/40 Singles
10 Toy Soldiers
10 Down Dogs
2 DB Snatches each Arm (Start light and build each round.)

9:00-12:00
Set up, warm up to workout weights and GO!

B: CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
C: CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

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February 24, 2017

23/2/2017

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A: Warm Up
Run 800m
Foam Roll upper back x 2 minutes
Foam roll Quads x 1 minute each
Couch Stretch x 90s each side
Pigeon Stretch x 90s each side
10 Slow wall squats with a pause in the bottom

Then, 3 rounds
Row 15 Cals or bike 10
5 pullups or ring rows
10 Pushups
15 Squats

B: Metcon (No Measure)
Some light skill work. Midday and evening classes, practice some of the Open movements. AM, practice anything you'd like. Coaches will help with creating some structure to it (EMOM, AMRAP, et cetera)

15-20 Minutes

C: Metcon (3 Rounds for calories)

3x For Calories
Row or Bike 3 Minutes
Rest 2 minutes between
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February 23, 2017

23/2/2017

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A: Warm Up
00:00-18:00
Row 250m
10 wide stance squats
10 reverse lunge with reach (Each)
10 (each side) stork
Row 250m
10 scap push ups
10 cat cows
5 Pushups
Row 250
10 (each side) bird dogs
Mobility as needed until time is up.

18:00-24:00
Review movements for today and begin set up.

B: Dumbbell Split Squat (4x8 each leg)
Every 3 minutes for 12. After each set, perform 20 Hollow rocks.

C: Metcon (AMRAP - Rounds and Reps)
3 minute AMRAP:
8 DB Hang Squat Cleans @ 50/35
8 DB S20 @ 50/35
Scale as needed.
Rest 1 minute before D

D: Metcon (AMRAP - Rounds and Reps)
3 Minute AMRAP:
8/6  Cal Row
8 Burpees over rower
Rest 1 minute before E.

E: Metcon (AMRAP - Rounds and Reps)
3 minute AMRAP:
8 KBS @ 24/16
8 Goblet Squats
Rest 1 minute Before F

F: Metcon (AMRAP - Rounds and Reps)
3 Minute AMRAP:
8 Pushups
8 Situps
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February 22, 2017

21/2/2017

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A:Warm Up
00:00-6:00
Run 1 Lap
30 double under or 30s Jumping rope
30 Jumping Jacks
20 Superman stretches
10 Squat to stand

6:00-20:00
Snatch prep
5 Behind the neck presses
10 Overhead Squats
5 snatch balances
10 Snatch Deadlift
5 Snatch high pulls
10 muscle snatches
5 overhead squats with a 2s pause

with remaining time, begin warming up for snatch balances out of the rack.

B: Snatch Balance (3,3,3,2,2,1)
Every 2 minutes for 12.
pause in the bottom for 3 seconds.

C: Snatch (5x2)
Every 2 minutes for 10: 2 snatches ,starting with ~75% of heaviest snatch balance.

C: Metcon (Time)

For Time:
40 Wall Balls @ 30/20
30 Box Jumps with step Down
Rest EXACTLY 1 minute
30 Wall Balls @ 30/20
20 Box Jumps with step down
Rest Exactly 1 minute
20 Wall Balls @ 30/10
10 Box Jumps with step down.
RX is 20/14
Scale as needed. Step ups are ok.
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February 21, 2017

20/2/2017

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A:Warm Up
00:00-15:00
Run 4 Laps
20 Jumping Jacks
20 High Knees
20 Steps lunges
Run 3 laps
15 Air Squats
15 Situps
15 Plank Shoulder taps
Run 2 Laps
10 Pushups
10 Spidermans
10 Snap ups

If you finish early, start mobilizing until the 20 minute mark with the following exercises:

Door jam stretch
Lacrosse ball on pec
Tricep smash

20:00-25:00
Begin warming up bench press.

B: Bench Press (6x5)

Every 2 minutes for 12, work up to a heavy 5. If you are unsure in any way, shape or form, use a spotter.

C: Metcon (Time)

21-15-9
RX+
Deadlifts @ 225/155
Jumping lunges (each leg)
Lateral burpees over bar

RX
Deadlifts @ 185/125
Jumping lunges
lateral burpees over bar

Scale movements as needed.
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February 20, 2017

19/2/2017

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A:Warm Up
00:00-07:00
Line drills and dynamic movement/joint prep

07:00-14:00
Hip mobility/flow routine
Quad and lat foam roll

14:00-20:00
As a group: (Empty Bar)
5 Deadlifts
5 bent over rows
5 clean high pulls
5 muscle cleans
5 Front squats
5 Strict Presses
5 good mornings
5 back squats
(Unbroken and minimal rest)

With remaining time, begin warming up complex.

B: Metcon (Weight)

7 sets of:
2 hang power cleans
2 front squats
Points of performance:
In hang, shoulders out over bar, knees back, shin vertical and speed through the pull.

C: Grace (Time)
For Time:  
30 Clean and Jerks, 135# / 95#
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