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CrossFit Longmont 15.1 Training WOD

Posted 08/29/15 by | 0

Lets start our training week off right.  I wanted to provide all of us with some of the information available to do our best at each of these WODs this week.  Remember the Rhabdo flag is out this week if you are going to try to RX everyday I would be worried about your safety.

Lets make smart decisions and take the intention of how can we modify and scale 50% of my WOD programming this week?

Most importantly I need to decide what WODS this week I will crush at RX!!!!!  Lets go CFL Athlete, use the below info to perform.

 

 

http://games.crossfit.com/video/open-workout-151-archived-live-footage

 

http://theoutlawway.com/2015/02/27/150227-3/

 

 


Workout 8/28/2018

Posted 08/27/15 by | 0

WU:Coaches Choice
WOD 1: Find 3RM Thruster -Then-

25 Thrusters at 65% of 3RM

* 10 Burpee penalty every time you drop the bar

WOD 2: 2 K Row PR

Rest 6 minutes minimum

500m Row PR

 


Workout 8/27/2015

Posted 08/26/15 by | 0

WU:Coaches Choice
WOD 1:  100 Hang Power Cleans 65#/55# for time

 Must come to full rack position each time or no rep


WOD 2: 15 min EMOM

even minutes 5 handstand push ups

odd minutes 20 air squats


Workout 8/26/2015

Posted 08/25/15 by | 0

WU: Coaches Choice

WOD1: Muscle up PR’s Bar or Ring

WOD2: 3 Rnds with 1 min rest between rounds

3 Min AMRAP

25 Wall Ball

50 Double under

100 m Run

 


Workout 8/25/2015

Posted 08/24/15 by | 0

WU:Coaches Choice

WOD1: Every Min on the Mon Steam Roller Chest To Bar Pullups. 1st min = 1, 2nd min =2, 3rd min = 3….until steamrolled in the min

WOD2: Rnd 1 = 1 Power Snatch 1 OV Squat drop the bar, Rnd 2 = 1 Power Snatch 2 OV Squat drop, 3rd Rnd…. all the way to as many rounds as possible.  WOD is completed when the Athlete can not complete all the squats of that round linked, score is number of rounds achieved.

 


Week 7

Posted 08/24/15 by | 0

This 2nd to last week will have the multi purpose intention of becoming excellent at the skills needed the following week. High Intensity with decreased volume, and two WODS per day to hit those skills in. You should finish early on most days. The extra time would be well spent working on your goat or mobility.

 

24 August Monday

WU: Coaches Choice

WOD1: TTB Tabata 16 Rnds, score is lowest number of reps achieved in all 16 rnds, encourage Athletes to attempt linked repetitions only

6 Minutes to rest and transition

WOD:5 Rounds

7 Deadlift 115/75#

3 Snatches 115#/75#

30 second mandatory rest between rounds

encourage Athletes to link all 7 deadlifts and right into the Snatch rep after the 7th deadlift

 

25 August Tuesday

WU:Coaches Choice

WOD1: Every Min on the Mon Steam Roller Chest To Bar Pullups. 1st min = 1, 2nd min =2, 3rd min = 3….till steamrolled by the min

WOD2: Rnd 1 = 1 Power Snatch 1 OV Squat drop the bar, Rnd 2 = 1 Power Snatch 2 OV Squat drop, 3rd Rnd…. all the way to as many rounds as possible.  WOD is completed when the Athlete can not complete all the squats of that round linked, score is number of rounds achieved

 

26 August Wednesday

WU: Coaches Choice

WOD1: Muscle up PR’s abr or Ring

WOD2: 3 Rnds with 1 min rest between rounds

3 Min AMRAP

25 Wall Ball

50 Double under

100 m Run

 

27 August Thursday

WU:Coaches Choice
WOD1:  100 Hang Power Cleans 65#/55# for time, Must come to full rack position each time or no rep
WOD2: 15 min EMOM

even minutes 5 handstand push ups

odd minutes 20 air squats

28 August Friday

WU:Coaches Choice
WOD 1: Find 3RM Thruster -Then-

25 Thrusters at 65% of 3RM * 10 Burpee penalty every time you drop the bar

WOD 2: 2 K Row PR

Rest 6 minutes minimum

500m Row PR

 

29 August Saturday

WU: Athletes Choice

WOD: Swim WOD!!

 


Workout 8/24/2015

Posted 08/23/15 by | 0

WU: Coaches Choice

WOD 1: T2B Tabata 16 Rounds, score is lowest number of reps achieved in all 16 rounds,  Athletes should attempt linked repetitions only

6 Minutes to rest and transition

WOD 2: 5 Rounds for time

7 Deadlift 115/75#

3 Snatches 115#/75#

30 second mandatory rest between rounds

 Athletes are encouraged  to link all 7 deadlifts and go right into the Snatch rep after the 7th deadlift