WOD

November 16, 2022

Fitness – Wed, Nov 16

Weightlifting
Pause Back Squat (Weight)
<p>Find a 1RM Pause Back Squat</p><p> </p><p>Full 1-Second Pause In The Bottom</p>

Metcon
Metcon (Time)
<p>For Time:</p><p> </p><p>20/15 Echo Bike</p><p>20 Bar Facing Burpees</p><p>20/15 Cal Row</p>

<p>BRING IT!</p>

Extra Work
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 12 Minutes</p><p>1 Rope Climb<br />5 Strict HSPU<br />2 Rope Climbs</p><p>10 Strict HSPU</p>

November 15, 2022

Fitness – Tue, Nov 15

Warm Up
Metcon
<p>EMOM 3 Min</p><p>2-4 Pull Ups</p><p>6 Unweighted Step Ups</p><p>into</p><p>EMOM 3 Min</p><p>2-4 Chest To Bar Pull Ups</p><p>6 Unweighted Step Ups</p><p>into</p><p>EMOM</p><p>1-2 Bar MU</p><p>6 DB Step Ups (Workout Weight)</p>

Metcon
Metcon (Time)
<p>Gymnastic ReTest</p><p>For Time:</p><p> </p><p>10 Pull Ups</p><p>20 S-DB Step Ups</p><p>15 Pull Ups</p><p>20 S-DB Box Step Ups</p><p>20 Pull Ups</p><p>20 S-DB Box Step Ups</p><p>10 CTB Pull Ups</p><p>20 S-DB Box Step Ups</p><p>15 CTB Pull Ups</p><p>20 S-DB Box Step Ups</p><p>20 CTB Pull Ups</p><p>20 S-DB Box Step Ups</p><p>10 Bar Muscle Ups</p><p>20 S-DB Box Step Ups</p><p>15 Bar Muscle Ups</p><p>20 S-DB Box Step Ups</p><p>20 Bar Muscle Ups</p><p> </p><p>15 Min Cap</p><p>Step Ups 50/35 to 24/20"</p><p> </p><p>Feel: Muscle Overload&nbsp;</p><p>Pace: Sustain</p><p> </p><p>If you do not finish, please note your reps in the comments section.</p>

<p>*Refer to your previous score on 10/4</p>

Extra Work
Shoulder Press (Weight)
<p>Pressing Retest Strict Press<br />3 Rounds<br />Max reps @ 75% Right into</p><p>Max reps, -10/5lbs right into<br />Max reps -10/5lbs<br />Rest 4:00 between sets</p><p>30 rep cap per round. Score is total reps.</p><p>Begin with 75%, or a weight you can perform for 5-10 reps.</p><p>Compare to W1. Use the same weights to get an accurate gauge for improvement</p>

November 14, 2022

Fitness – Mon, Nov 14

Weightlifting
Squat Clean (Weight)
<p>Squat Clean<br />1×3 Power Position</p><p>1×3 Hang,&nbsp;at knee</p><p>1×3 Tempo Pull Squat Cleans<br />then,<br />3&nbsp;@ 65%<br />2 @ 70%<br />1 @ 80%<br />1 @ 85%<br />then, continue building to a new 1RM</p>

Extra Work
Metcon
<p>EMOM 4 Minutes 5 Shuttle Runs then,<br />EMOM 4 Minutes 6 Shuttle Runs then,</p><p>EMOM 4 Minutes 7 Shuttle Runs</p><p>-25′ out and back</p><p> </p><p>Goal is to learn how long these shuttle runs take you. Remain consistent within each section of runs.</p>

November 11, 2022

Fitness – Fri, Nov 11

Weightlifting
Front Squat (Weight)
<p>Front Squat 10×2 @60%</p><p>Rest 1:00</p><p>Normal descent, stand with speed</p>

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 6 Minutes</p><p>3 Clean and Jerk 115/80lbs<br />4 Burpee Box Jump Overs 24/20"</p>

Extra Work
Metcon (Time)
<p>8 Rounds<br />12 Air Squats</p><p>12/9 Calorie Row</p><p>Rest 2:00</p>

November 10, 2022

Fitness – Thu, Nov 10

Metcon
Metcon (Calories)
<p>Teams of 2</p><p>AMRAP 30 Minutes<br />20 S. Arm Devil’s Press 50/35lbs<br />3:00 Machine Cals</p><p>Score is total calories</p>

November 9, 2022

Fitness – Wed, Nov 9

Weightlifting
Squat Snatch (Weight)
<p>Every :30 for 8 Minutes (16 Sets)</p><p> </p><p>1 Tempo Pull Squat Snatch</p><p> </p><p>-Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.</p>

Metcon
Metcon (AMRAP – Reps)
<p>AMRAP 2 Min x 4</p><p> </p><p>3 Rope Climbs</p><p>Max Rep Deficit Push Ups 2/1" in remaining time</p><p>Rest 2:00</p><p> </p><p>*Score is Max Rep Deficit Push Ups</p>

Extra Work
Metcon
<p>4 Rounds</p><p>15′ Handstand Walk</p><p>Pirouette</p><p>15′ Handstand Walk</p><p>Rest 2:00</p><p>Then,</p><p>1 Round for Max Distance</p><p>15′ HS Walk</p><p>Pirouette</p><p>15′ HS Walk</p><p> </p><p>-You may kick down to rest for no more than :05 between lengths. &nbsp;A rest longer than :05 is the end of the round/</p>

November 7, 2022

Fitness – Mon, Nov 7

Gymnastics
Metcon
<p>Coach-Led Warm Up</p><p> </p><p>:30 Deadhang</p><p>Rest As Needed</p><p>:30 Scap Pull Ups</p><p>Rest As Needed</p><p>:30 Gymnastic Kips</p><p>Rest As Needed</p><p>5 Jump-Into-Kip</p><p>Rest As Needed</p><p>3 Jump-Into-Kip+Kip (Look Over Pull Up Bar)</p><p> </p><p>Rest as needed, then:</p><p>EMOM 5 Min</p><p>1-3 Bar Muscle Ups</p>

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 12 Min</p><p>60 Double Unders</p><p>25 Wall Balls 20/14</p><p>5 Bar Muscle Ups</p>

Extra Work
Metcon (Weight)
<p>Every 2:00 for 14 Min (7 Sets)</p><p>2 Strict Press AHAP</p><p> </p><p>-Start around 75% of 1 RM and build across sets. &nbsp;Avoid slow reps.</p>

November 4, 2022

Fitness – Fri, Nov 4

Weightlifting
Squat Clean (Weight)
<p>Squat Clean<br />1×3 Power Position 1×3 Hang, at knee 1×3 Tempo Pull Squat Cleans<br />then,<br />4 reps @ 65%<br />3 @ 70%<br />2 @ 75%<br />4 @ 70%<br />3 @ 75%<br />2 @ 80%<br />4 @ 75-80%<br />3 @ 80-85%<br />2 @ 85-90%</p><p> </p><p>Rest 2-4 minutes between sets, drop and reset.</p><p>Goal is for the last wave to be heavier than last week’s last wave.</p>

Extra Work
Metcon
<p>Every 4 Minutes for 28 Minutes (7 Rounds)</p><p>400m Run</p><p> </p><p>-Run at or faster than PR Mile pace and adjust each interval if needed, score is average pace across all intervals</p>
Metcon
<p>Pick 1-3 based on weakness. Athletes may choose other mobilizations based on personal needs.</p><p>- Couch Stretch, 3:00/side – Pigeon Pose: 3:00/side<br />- Squat Hold: 3:00<br />- Banded Ankle Distraction, 3:00/side</p><p>- Banded Front Rack Mobilization: 3:00/side<br />- T-Spine Mash (roller or double LAX ball): 3:00</p>

November 3, 2022

Fitness – Thu, Nov 3

Gymnastics
Metcon
<p>Coach Led Warm-up:</p><p>:30 Dead Hang<br />15 Scap Pull Ups<br />2 x 10 Gymnastic Kip Swings</p><p>Then<br />Every Minute for 5 Minutes<br />1 Smooth set of gymnastic kipping pull- ups (No Butterfly)</p>

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 20 Min</p><p>Teams of 2</p><p><br />20 Pull ups<br />16 Single Dumbbell Overhead Walking Lunge Steps 50/35lbs<br />30 Box Jump Overs 24”/ 20”</p><p>16&nbsp;Single Dumbbell Overhead Walking Lunge Steps 50/35lbs</p>

CGX CrossFit get started today!