CrossFit Tribe

WORKOUT OF THE DAY

Wednesday 4/23

Congrats to John Lancaster, training hard for this weekends SteelFit Championships and setting 6 PR's on lifts and benchmark WOD's in the past few weeks!

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball glutes, hamstrings and pecs
Mobility: 2 Minutes – Calf and ankle mobility, 2 Minutes – Band hamstring stretch, 2 Minutes – Pec stretch, Coaches choice glute activation
Dynamic Warmup: Coach’s Choice

Skill: 10 Minutes To Establish/Practice – Max Height Box Jump

Metcon – “Mini McGhee”

AMRAP 20 Minutes:

5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

Level 2: 225/155
Level 1: 185/135

Thursday 4/24 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, T-spine and lats
Mobility: 2 Minutes – Calf and ankle mobility, 10 Wall angels, 10 OH Squat + Sots Press, Coaches choice shoulder warmup
Dynamic Warmup: Coach’s Choice

Strength:

1) Every 90 Seconds For 6 Minutes (5 Sets) Complete 2 Mid-Hang Clean (Mid Thigh) + Jerk (Work to heavy single for the day)

2) Then 1×2+1 @ 95% and 1×2+1 @ 90% of max from part 1

Metcon – EMOM For 8 Minutes:

Even Minutes: Max Double Unders
Odd Minutes: Max Wallballs (20/14)

*Score is total double unders and total wallballs

Extra Credit: 5 Minutes – Alternating Turkish Get-ups

Elements Session 6:

Strength/Skill: Snatch/OH Squat Review

Metcon - For Time:

200m Run
50ft Overhead Walking Lunges (35/25)
25 Push Press (65/45)
50 KB Swings (53/35)
25 Pull-ups (Ring Rows)
50ft Overhead Walking Lunges (35/25)
200m Run

Tuesday 4/22

Front squats on deck!

Self Myofascial Release:3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball glutes, hamstrings and lats
Mobility:2 Minutes – Calf and ankle mobility, 2 Minutes – Band hip flexor stretch, 2 Minutes – Band front squat stretch
Dynamic Warmup: Coach’s Choice

Strength: 20 Minutes To Establish – Front Squat 1 Rep Max

Metcon – “Jackie”

For Time:

1000m Row
50 Thrusters (45/35)
30 Pull-ups

Extra Credit: 3×10 Reverse Hypers or Good Mornings

Buyout: 2 Minutes – Calf and Ankle Mobility, 2 Minutes – Wall quad stretch, 2 Minutes – Band lat stretch

Elements Session 7:

Strength/Skill: EMOM For 7 Minutes Complete 2 Hang Power Snatch + 2 OH Squats

Metcon – 5 Rounds For Time:

5 Hang Power Snatch (45/35)
10 Box Jumps (24/20)
15 Sit-ups

Wednesday 4/23 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball glutes, hamstrings and pecs
Mobility: 2 Minutes – Calf and ankle mobility, 2 Minutes – Band hamstring stretch, 2 Minutes – Pec stretch, Coaches choice glute activation
Dynamic Warmup: Coach’s Choice

Skill: 10 Minutes To Establish/Practice – Max Height Box Jump

Metcon – “Mini McGhee”

AMRAP 20 Minutes:

5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

Level 2: 225/155
Level 1: 185/135

Monday 4/21

Colby moving some weight!

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, T-spine and lats
Mobility: 2 Minutes – Calf and ankle mobility, 10 Wall angels, 10 OH Squat + Sots Press, Coaches choice shoulder warmup
Dynamic Warmup: Coach’s Choice

Strength: 15 Minutes To Establish/Practice – Snatch 1 Rep Max

Metcon – AMRAP 10 Minutes:

200m Run
10 Power Cleans (115/75)
10 Burpees

Advanced: 135/95
Level 2: 95/65
Level 1: 75/55

Extra Credit: 5×15-20 GHD Sit-ups

Buyout: 2 Minutes – Calf and Ankle Mobility, 2 Minutes – Band hamstring stretch, 5 Minutes – Shoulder mobility

Tuesday 4/22 WOD:

Self Myofascial Release:3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball glutes, hamstrings and lats
Mobility:2 Minutes – Calf and ankle mobility, 2 Minutes – Band hip flexor stretch, 2 Minutes – Band front squat stretch
Dynamic Warmup: Coach’s Choice

Strength: 20 Minutes To Establish – Front Squat 1 Rep Max

Metcon – “Jackie”

For Time:

1000m Row
50 Thrusters (45/35)
30 Pull-ups

Extra Credit: 3×10 Reverse Hypers or Good Mornings

Buyout: 2 Minutes – Calf and Ankle Mobility, 2 Minutes – Wall quad stretch, 2 Minutes – Band lat stretch

Elements Session 7:

Strength/Skill: EMOM For 7 Minutes Complete 2 Hang Power Snatch + 2 OH Squats

Metcon – 5 Rounds For Time:

5 Hang Power Snatch (45/35)
10 Box Jumps (24/20)
15 Sit-ups

Sunday 4/20

Yoga and Olympic Lifting cancelled. Open Gym will run from 9-11am this Sunday. Olympic Lifting programming posted for those looking to complete during Open Gym.

Olympic Lifting:

1- SN % 55 3×2 65/3 70/2 75 2×5
2- CL&J % 55/4 65/3 70/2 75 2×5
3- CL PULLS % 80/4 90 3×3
4- FSQ % 55 65/4 70/3 75/2 80/2×3

Metcon – Make up any missed lift or WOD missed during the week:

Saturday 4/19

Fight Gone Bad!!!

Metcon - “Fight Gone Bad”

3 Rounds For Max Reps:

1:00 Wallballs (20/14)
1:00 KB Swings (53/35)
1:00 Box Jumps (24/20)
1:00 Push Press (75/55)
1:00 Row (Cal’s)

1:00 Rest Between Rounds

Sunday 4/20 WOD:

Yoga and Olympic Lifting cancelled. Open Gym will run from 9-11am this Sunday. Olympic Lifting programming posted for those looking to complete during Open Gym.

Olympic Lifting:

1- SN % 55 3×2 65/3 70/2 75 2×5
2- CL&J % 55/4 65/3 70/2 75 2×5
3- CL PULLS % 80/4 90 3×3
4- FSQ % 55 65/4 70/3 75/2 80/2×3

Metcon – Make up any missed lift or WOD missed during the week:

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