CrossFit Tribe

WORKOUT OF THE DAY

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:

Friday 4/18

Guess what day it is…Deadlift day!

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 hamstring stretch, 2 Minutes – Pec stretch, Coaches choice glute activation
Dynamic Warmup: Coach’s Choice

Strength: Deadlift – Warm up and complete 1×2 @ 85%

Then Every 90 Seconds For 7 1/2 Minutes (6 Sets) Complete 3 Speed Deadlifts @ 70%

Metcon – AMRAP 10 Minutes:

5 Weighted Pull-ups
10 Push-ups
15 Air Squats

*If you have a weighted vest, wear it for the entire workout

Extra Credit: 5x Max Effort Unbroken Toes to Bar

Buyout: 2 Minutes – Calf and ankle mobility, 2 Minutes – Wall quad stretch, 2 Minutes – Pigeon pose

Saturday 4/19 WOD:

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

Thursday 4/17

Nice rack Josue!

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: Overhead Squat 3-3-3-3-3 (Work to a heavy triple for the day)

Metcon – For Time:

3×1000m Row

*Rest 1:1 Between Efforts
*During Each Rest Period Complete As Many Strict HSPU as possible (Not to failure) or Max Handstand Hold/Sub plank for no HSPU

Buyout: 2 Minutes – Calf and ankle mobility, 5 Minutes – Shoulder mobility

Elements Session 6:

Strength/Skill: EMOM For 8 Minutes Complete 2 Clean and Jerks

Metcon - EMOM For 8 Minutes:

Even Minutes – Max Rep Hang Clean and Jerk
Odd Minutes – Max Rep Burpees

Friday 4/18 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 hamstring stretch, 2 Minutes – Pec stretch, Coaches choice glute activation
Dynamic Warmup: Coach’s Choice

Strength: Deadlift – Warm up and complete 1×2 @ 85%

Then Every 90 Seconds For 7 1/2 Minutes (6 Sets) Complete 3 Speed Deadlifts @ 70%

Metcon – AMRAP 10 Minutes:

5 Weighted Pull-ups
10 Push-ups
15 Air Squats

*If you have a weighted vest, wear it for the entire workout

Extra Credit: 5x Max Effort Unbroken Toes to Bar

Buyout: 2 Minutes – Calf and ankle mobility, 2 Minutes – Wall quad stretch, 2 Minutes – Pigeon pose

Wednesday 4/16

Katie hitting some heavy front squats!

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 hamstring stretch, 2 Minutes – Band front squat stretch
Dynamic Warmup: Coach’s Choice

Metcon - For Distance & Rounds:

10 Minutes Max Distance Run

AMRAP 10 Minutes:

5 Clean & Jerks (135/95)
15 Burpees
5 Muscle-ups (Sub 10 Pull-ups)

10 Minutes Max Distance Run

Advanced: 155/105
Level 2: 115/75
Level 1: 95/65

Wednesday warriors, don’t be worried about coming out and hitting this workout. Scales will be available for those who need it, just come out and get after it!

Thursday 4/17 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: Overhead Squat 3-3-3-3-3 (Work to a heavy triple for the day)

Metcon – For Time:

3×1000m Row

*Rest 1:1 Between Efforts
*During Each Rest Period Complete As Many Strict HSPU as possible (Not to failure) or Max Handstand Hold/Sub plank for no HSPU

Buyout: 2 Minutes – Calf and ankle mobility, 5 Minutes – Shoulder mobility

Elements Session 6:

Strength/Skill: EMOM For 8 Minutes Complete 2 Clean and Jerks

Metcon - EMOM For 8 Minutes:

Even Minutes – Max Rep Hang Clean and Jerk
Odd Minutes – Max Rep Burpees

Tuesday 4/15

Jeff using a wide grip in the push press!

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 – Back Squat 1 Rep Max

Metcon – For Time:

500m Row

4 Rounds:

5 Front Squats (Choose Load)
10 Box Jumps (24/20)
15 V-ups

Extra Credit: 3×10 Reverse Hypers or Good Mornings

Buyout: 2 Minutes – Calf and Ankle Mobility, 2 Minutes – Wall quad stretch, 2 Minutes – Pigeon pose

Elements Session 5:

Strength: Front Squat 3-3-3-3-3

Metcon – AMRAP 10 Minutes:

10 Wallballs (20/14)
10 Box Jumps (24/20)
10 Push-ups

Wednesday 4/16 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 hamstring stretch, 2 Minutes – Band front squat stretch
Dynamic Warmup: Coach’s Choice

Metcon - For Distance & Rounds:

10 Minutes Max Distance Run

AMRAP 10 Minutes:

5 Clean & Jerks (135/95)
15 Burpees
5 Muscle-ups (Sub 10 Pull-ups)

10 Minutes Max Distance Run

Advanced: 155/105
Level 2: 115/75
Level 1: 95/65

Wednesday warriors, don’t be worried about coming out and hitting this workout. Scales will be available for those who need it, just come out and get after it!

Balanced Bites Nutrition Guide Widget
Steve's PaleoGoods

The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.

Mobility WOD

What’s That Funky Symbol?

This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.

CrossFit Journal: The Performance-Based Lifestyle Resource