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08/04/2019

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Wolfe Den CrossFit – CrossFit

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Skills

25 min to work on Transitions – YOU need to progress up the list even if you cannot do 7 strict pull ups

try something new

A: Bar Muscle up transition (7×7 alternating with 30sec plank EMOM)

1- Banded stick hollow pull down

https://youtu.be/D6aVkKcFD_0

2 – banded stick kipping progression

https://youtu.be/O4vTL_6SaDc

3 – low bar kipping progression

https://youtu.be/luNMk-zbXYI

4 – low bar turnover progression

https://youtu.be/mvpf9rVaH8A

5- high bar hip to bar

https://youtu.be/G6Y_Twi8xlE

6 – high bar assisted muscle up

B: Metcon (AMRAP – Rounds)

every 2:00

4 bar muscle ups into 3 pull ups into 2 bar muscle ups

(unbroken)
scaling–

reduce M/U reps but keep 3 pull-ups

Conditioning

WOD GOAL

Partner WOD – break up reps into small sets but make sure to keep the reps ticking over

Metcon (AMRAP – Reps)

20 AMRAP

Teams of 4

12/10 cal bike/ski

8 DB snatch alternating 22.5/15

4 HSPU (RX+ strict)
–Tailoring–

1 – ab mats

2 – 8 DB press

06/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Conditioning

WOD with friends (Time)

“Buy in”

100 cal Row/bike

100 wall balls 20/14

200m run

100 sit ups

200m run

100 HR – push ups

200m run

100 air squats

200m run

100 ring rows

“cash out”

100 cal row/ bike
split the run into 100m each

05/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

The dyne (No Measure)

Groups of 4 Indian file

5 rounds

10 cal bike

100 m run

start easy and increase speed

Conditioning

5 min barbell warm up

Metcon (Time)

For Time

50 double unders

10 HP cleans 52/35

50 double unders

10 Power cleans 52/35

50 double unders

10 clean & jerk 52/35

rest 3 min

50 double unders

10 HP snatch 43/30

50 double unders

10 Power snatch 43/30

50 double unders

10 Snatch 43/30

20 min cap
double singles

04/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

row/ski 400m

2 rounds

soldier walk 1 length

single leg box squats 5 each leg

crab walk 1 length

air squats 10 slow full depth

then

2 rounds

barbell ankle stretch 30sec

barbell front rack stretch 30sec

Strength/Accessories

alternate between a & b every 1:30

a: Front Squat (4-4-4-4 building to a heavy then 1 set of 6 -10%)

b: Ring Rows (10 feet elevated)

Conditioning

WOD GOAL

I want you to push hard on this WOD – the reps are small so you should be able to go unbroken

this should be done under 18 min

Metcon (Time)

20 min cap

5 rounds

6 bar muscle ups

12 dual KB front rack lunges 24/16

18 box jump overs 24/20

into

50 target burpees
— tailoring —

1 – hips to bar kipping swing (must be able to get hips close to bar)

2 – 12 strict pull ups

3 – 12 pull ups

4 – 12 ring rows

03/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

Snatch position stretches (No Measure)

With an empty barbell – all movements start from a squating quad position

5 x muscle snatch

5 x power snatch

5 x power snatch + O/H Squat

5 x full snatch

Snatch “B” Movements (No Measure)

1. 3 Part pausing power snatch x 3

2. 3 Part pausing Power snatch to O/Head Squat x3

3. 3 Part pausing Full Snatch x3

Weightlifting

Metcon (Weight)

8 EMOM

2 Power snatch + 2 HP snatch +2 OH squats

@ 70@ of Power snatch

Conditioning

WOD GOAL

high skill WOD – make sure moments are correct first then move fast

Metcon (Time)

For time

10 to 1

T2B

HSPU

rest 2:00

10 to 1

V-snaps

HSW (1 meter is 1 rep)
–Scaling–

1 – K2E

2 – knee raises

3 – v-snaps

–HSPU–

1 – ab mats

2- 5 sec hold per rep

— HSW —

1 – 3 shoulder taps per rep

2 – 3 DB press per rep

01/04/2019

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Wolfe Den CrossFit – CrossFit

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Skills

complete either A or B

A: Bar Muscle up transition (7×7 alternating with 30sec plank EMOM)

1- Banded stick hollow pull down

https://youtu.be/D6aVkKcFD_0

2 – banded stick kipping progression

https://youtu.be/O4vTL_6SaDc

3 – low bar kipping progression

https://youtu.be/luNMk-zbXYI

4 – low bar turnover progression

https://youtu.be/mvpf9rVaH8A

5- high bar hip to bar

https://youtu.be/G6Y_Twi8xlE

6 – high bar assisted muscle up

B: Metcon (AMRAP – Rounds)

every 2:00

4 bar muscle ups into 3 pull ups into 2 bar muscle ups

(unbroken)
scaling–

reduce M/U reps but keep 3 pull-ups

Strength/Accessories

Bar muscle up strength (every 2:00 for 7 rounds)

* Goal – 7 strict unbroken pull-ups

1 – 4×5 sec lowers (if you don’t have stirct)

2 – AMSAP – then 5 sec lowers

3 – 7 Strict unbroken

4 – ME or add weight

https://youtu.be/nQ_Xjilp6QY
AMSAP – as many strict as possible

Conditioning

WOD GOAL

Partner WOD – break up reps into small sets but make sure to keep the reps ticking over

the GOAL is 3 rounds

Metcon (AMRAP – Reps)

25 AMRAP – partner

50 deadlifts 100/70 (RX+110/77)

200 run

50 bench 60/35 (RX+ 70/43)

200 run

50 pull ups (RX+ strict)
Run together

30/03/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Conditioning

Sprint cleans (AMRAP – Reps)

30 AMRAP – Partner WOD R4R

100m sprint

1 Clean

Weight increases every 4 rounds each

M – 60 – 70 – 80 – 90 – 100

(RX+ 80 – 90 – 100 – 110 – 120)

F – 45 – 50 – 55 – 65 – 70

(RX+ 55 – 65 – 73 – 78 – 85)

run counts for 1 rep

28/03/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Clean “B” Movements (No Measure)

1. 3 Part pausing power clean x 3

2. 3 Part pausing Power clean to Front Squat x3

3. 3 Part pausing Full clean x3

Strength/Accessories

Clean (5×3 at 75 to 80% hold same weight)

not touch and go

Skills

20 min of gymnastic skills

Conditioning

WOD GOAL

chipper WOD – try to keep moving… break into manageable sets with short breaks

…. in others words no hands on knee pose…

Metcon (Time)

for time

20 pullups (RX+ 10 Bar MU)

30 pushups (RX+20 HSPU)

40 Deadlifts 100/70

30 pushups (RX+ 20 HSPU)

20 pullups (RX+ 10 MU)

27/03/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

ABC”s Jerk Progression part 1 (No Measure)

start with Stick

10 Jerk Progression Push press

https://youtu.be/ud9xgU9A2bw

10 Jerk Progression Power Jerk

https://youtu.be/sx2eFLSL-QY

then

Repeat with Barbell

ABC’s Jerk Progression Part 2 (No Measure)

3 rounds of 5

quick split jerk ( recover front – then recover back)

https://youtu.be/7R2Dzv57LTc

Weightlifting

Split Jerk (3-3-2-1-1-1 find 1 RM)

Conditioning

WOD GOAL

Try to keep moving – these should be unbroken rounds so pick a weight you can do this with

push hard and try keep around 85 to 90%

Metcon (Time)

10 rounds

200m run

10 S2HO 60/40 (RX+70/50)

5 T2B (RX+ 10 T2B)

rest 1:00