WOD & Blog

Today is Our National Martin Luther King Memorial Holiday

[Every year the birthday of Reverend Martin Luther King is observed as a federal holiday as our country pays respects to the man who played such a pivotal role in the Civil Rights and Social Justice Movements.

Today marks the 35th year of the day’s named significance which continues to stand as a statement and reminder of a life entirely committed to public service.

Martin Luther King Day is also known as a day of service when Americans are encouraged to volunteer with charitable organizations to help their communities.

In Dr. King’s honor & memory the third Monday in January is considered ‘a day on, not a day off’ as millions endeavor to carry out philanthropic and altruistic acts as their personal statements of humble appreciation and acknowledgment.]

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.

Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)

Notes: See above image for math-ing/program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.

Post scores to comments.

“Snowthagarus”
6 Rounds for Time
10 x Toes-to-Bar
12 x Push-ups
15 x Air Squats

Notes: Scaling and Rx+ options to be discussed during the Whiteboard Brief.

Post scores to comments.

Saturday Nutrition Seminar & Challenge Kick-off, JOIN US, NINJAS!!!

YESSSSSSSSSSSSSSS!!!!!

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up and build to a new 1 rep max Deadlift vs a 18:00 time cap.

Deadlift 1-1-1 … continue until a 1RM has been established

Post scores to comments.

“Luck Has Naught to Do”
Complete as many Rounds/Reps as possible during each of the following AMRAPs

3 Rounds of
4:00 AMRAP
4 x Handstand Push-ups
8 x Pull-ups
12 x Medicine Ball Cleans (20/14lbs)

Rest 1:00

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Front Rack Mash, Banded drills & Squat Mobility)

OR

ROMWOD/Pliability Routine x 18:00

Impact/Focus: Handstand Skills & Drills
Warm-up and mobilize as needed before working through the following intervals for Handstand Skills & Drills.

5 Rounds of
1:00 work x 1:00 rest of
A. Handstand Walk x 20ft
B. Handstand Holds x :30 seconds
C. Wallwalks & Kick-ups x 2-5 reps/holds
D. Get Fancy with some Inverted Burpees to Wall more Freestand HS
E. Press to Handstand

Post scores to comments.

“The Decept”
Complete for time
6-12-18-24-30 reps of
Wallball (20/14lbs)
Box Jump Overs (24/20”)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief. 12:00 time cap.

Post scores to comments.

Warm-up Drills
I. Row 500m or Jump Rope x 2:00
II. Posterior Chain, Foam Rolling, Lax Ball & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Press 1RM
Warm-up sets & reps building to a starting weight x 5:00

Vs. a 15:00 time cap establish a new Barbell Press 1RM
Press 1-1-1-1-1RM

Post loads to comments.

“Triple-Double Dog Dare”
Complete for time vs. a 15:00 Time Cap

21-15-9 of
Power Clean (115/85lbs)
Slamball

21-15-9 of
Shoulder-to-Overhead (115/85lbs)
GHD Sit-ups

21-15-9 of
Push-ups
Back Extensions

Notes: Logistics may offer up Sledgehammer strikes and/or Ballistic Abmat Sit-ups for Slamball. Scaling and Points of Performance will be covered in greater detail and lumens during the whiteboard brief.

Post scores to comments.

**Optional Post WOD ROMWOD, time permitting.**

YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Pull-up Mini Ladders
Work through the following sets of Strict Pull-ups/Strict Dips on :90 intervals.

Every :45 x 3 Rounds of
5-4-3-2-1 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row

Or

Every :45 x 5 Rounds of
3-2-1 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row

Notes:

• Athletes may scale reps up to Chest-to-Bar for the second pass through 5-1 and Bar Muscle-ups for the final pass through 5-1.
• Emphasis is on the strict execution of reps and efficient rest interval management.
• Break up sets as needed to accomplish with expeditious quality.

Post scores to comments.

“Scallops”
Versus a 12:00 Running Clock
Row 500m, Then…
Complete as many Rounds/Reps as possible of
12 x Bar Facing Burpeees
12 x Sumo Deadlift High-Pull (95/65lbs)
12 x Air Squats

At the 12:00 Mark complete a 500-1000m Row for Quality/Recovery.

Notes:

• Scaling and Points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Row 500m or Jump Rope x 2:00
II. Squat, Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat 1RM
Warm-up sets & reps building to a starting weight x 5:00

Vs. a 15:00 time cap establish a new Back Squat 1RM
Back Squat 1-1-1-1-1RM

Post loads to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (butterfly)

Post scores to comments.

PLEASE DRIVE SAFELY, NINJAS!

Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Pull-ups & Ring Dips
Work through the following sets of Strict Pull-ups/Strict Dips on :90 intervals.

Every :90 x 7 Rounds
7-6-5-4-3-2-1 x Strict Pull-ups, Banded Strict Pull-ups, Ring Row
7-6-5-4-3-2-1 x Strict Ring Dips, Static Dips (matador), Banded Static Dips

Notes:

• Athletes may scale reps up to Chest-to-Bar, or add a weight vest/Med Ball to increase the challenge level of strict work.
• Emphasis is on the strict execution of reps, break up sets as needed.

Post scores to comments.

“Pinto Beans”
Complete for time

2 x Bear Crawl + Run
***3 Rounds of***
10 x Knees-to-elbows
10 x Burpees
10 x Medicine Ball Cleans (20/14lbs)

Rest 1:00

2 x Bear Crawl + Run
**2 Rounds of**
10 x Knees-to-elbows
10 x Burpees
10 x Medicine Ball Cleans (20/14lbs)

Rest 1:00

2 x Bear Crawl + Run
*1 Round of*
10 x Knees-to-elbows
10 x Burpees
10 x Medicine Ball Cleans (20/14lbs)

Notes:

• Score total time minus two minutes of rest.
• Scaling for Knees-to-Elbows will be 1:1 for Hanging Knee Raises or V-up based movements on the floor.
• Additional training points of performance will be covered during the whiteboard brief.

Post scores to comments.

YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!

Warm-up Drills
I. Row 2:00
II. Foam Rolling, T-spine, Lats & Overhead Drills, Ankle & Calf Mobility
III. ROMWOD (option)

Impact/Focus: Front Squat Doubles
Warm-up Sets/Reps x 6:00 building to the best starting weight possible.

Every 2:00 x 7 Rounds Total
Front Squat x 2-2-2-2-2-2-2

Climb weight into the first two to three sets if needed before sustaining across at a challenging load (ie.80%+).
Lightweight or Barbell Drop Sets to warm-up for Thrusters in the following Open Flavored WOD.

Post scores to comments.

WOD Prep & Warm-ups: Barbell Thrusters & Jump Rope x 5:00

“Tastes Like 17.5”
Complete 5 Rounds For Time
Versus a 15:00 Time Cap

9 x Thrusters (95/65lbs)
30 x Double-unders

Notes:

• Scaling for both movements today will be covered during the whiteboard brief, referencing Points of Performance and training efforts/intentions on the day.
• Bring the lumber, ninjas.
• Rx+ may attempt to complete 9 Rounds for time; via the original version of 17.5.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. Foam Rolling, T-spine, Lats & Overhead Drills, Ankle & Calf Mobility

Impact/Focus: Handstand Push-ups & Skill Drills
Select one of the following options and work through the following intervals.

8 Rounds on the :90 of
(interpret as :45 seconds work x :45 seconds rest)

I. Wall Walks x Reps
II. Kick-up to Wall + Holds/Negatives
III. Kipping or Scaled Handstand Push-ups x Reps
IV. Strict Handstand Push-ups x Reps
V. Freestanding Hanstands
VI. Handstand Walk x Distance
VII. Press to Handstand

Post scores to comments.

“AMBRAPBRAP”
Complete as many Rounds/Reps as possible in 12:00 of
10 x Handstand Push-ups
or 20ft x Handstand Walk
12 x Box Jumps (24/20”)
18 x GHD Sit-ups

Notes: Scaling & Point of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Row 500m or 2:00 (w/ no straps)
II. 6 x Dynamic Drills
III. Mobility (Squat & Overhead Emphasis)

Impact/Focus: Power Snatch
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development;

7 Rounds, on the 2:00 of
Power Snatch x 3-2-1-1-1-2-3 (Climb weight as able)

*Athletes may build across sets and reps.

Post scores to comments.

“Kicker”
21-18-15-12 kcal/reps for time of
Row
Power Snatch (95/65lbs)
Pull-ups

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.