Wednesday 7/24/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Wod prep

Metcon

“CFWC BIG SETS” (Time)

“CFWC BIG SETS”

14 DB bench press (50/35)

18 Split squat jumps (9ea)

8 strict chin ups

1 set max thruster (95/65)

*WOD is done once 100 thrusters has been completed

Weightlifting

Optional if time-

Work to a single on lift of your choice

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Ab wheel- 2 x 18

Hollow rocks- 2 x 20

Renegade row- 2 x 10ea

Accessory strength (4)-

Standing plate raise- 2 x 20

X-over- 90/90- 2 x 10

HS hold- 2 x 2min

Tempo strict pull-up (1-5-5-5)

Airdyne fun-

5 min easy

Grip-

Rolling thunder- 2 x 1:00

MOB-

Band distraction ankle and wrist

Skill-

OHS in front of Mirror and make corrections

Thursday 7/18/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Band pull-aparts

Band butterflies

Weightlifting

Overhead Squat

Snatch grip sots press (mod as needed to maintain positions, sit on bench or MB, elevate heels, etc.)- 2 x 4

Positions-

OHS with pause (3 sec)- work to a triple

PR-

OHS work to a double

Strict pull ups

No kipping, strict hollow body pull-ups
1 x max load

1 x max reps

*warm up as needed to prepare for max load and max reps bodyweight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 min:

9 2KB burpee deadlift (28/20)

9 box jump (24/20)

18 split squat jump (9ea)

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

2KB sit-up- 2 x 14

Firing range hold- 2 x :45

Side plank with top leg lift-2 x :45ea

Accessory strength (4)-

HS hold- 2 x 2min

2KB bottoms up max OH hold- 1 x max time

close grip cable row- 2 x 20

single arm ring row- 2 x 10ea

Airdyne fun-

5 rds:

30 sec hard

30 sec easy

Grip-

Wrist roller- 1 x 4 each way

MOB-

KB calf smash- 1 x 2min ea

Skill-

Box jump practice – 10 min (take off, landing, SL, arm action, recovery

Wednesday 7/17/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

J-curl- 1 x 4

Good morning- 1 x 6

Weightlifting

Posterior chain

Russian KB swing- 3 x 18

RDL off riser- 4 x 8 (no riser if lacking MOB)

Bench Press

Work to double

Metcon

Metcon (AMRAP – Reps)

For max reps:

2min 1KB clean (keep reps even) (32/24)

2 min F2B

2 min DU

30 sec rest

1min 1KB clean (keep reps even)

1min F2B

1min DU

30 sec rest

30 sec 1KB clen (keep reps even)

30 sec f2B

30 sec DU

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Spud strap hanging leg raise (to 90) + knee tucks- 2 x 15 + 25

plate sit-ups- 2 x 20

boss mans- 2 x 15ea

Accessory strength (4)-

Prone leg curls SL- 2 x 15ea

seated pike arnold press- 2 x 14

Supinating DB curls- 2 x 10ea

GHD back ext.- 2 x 10

Airdyne fun-

5min hard

Grip-

rolling thunder- 2 x 30 sec

MOB-

Supine split- 1 x 2min

Skill-

Bottoms up TGU- 10 min practice

Friday 7/12/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Thruster/Snatch Prep

Weightlifting

Thruster + Midline

Or

Snatch

Thruster

Position-

Thruster w/ pause OH (2 Sec)-

5 x 6 (increase load each set)

PR-

65% x 5, 74% x 5, 83% x 5+++, 83% x 1, 50%x 22

Midline

Midline-

Seal walks- 2 x 15m

Straddle V-ups- 2 x 20

Snatch complex

Snatch complex- power snatch + 5 sec ecc. + snatch pull- 5 sets,

Hang Snatch

3 x 3

Snatch Balance

3 x 3

Metcon

Metcon (Time)

For time:

50 wall balls

14 power snatch (115/80)

30 wall balls

10 power snatch

400m MB run

then

6 squat snatch singles (increase load each rep)

*No clock for 6 squat snatch

* 14min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Kiping F2R- 2 x 24

L-sit- 2 x :30

Accessory strength (4)-

Standing plate raise- 2 x 20

Plate walks (elbows at 90)- 2 x 1:00

DB kickbacks- 2 x 15ea

Bullhorn dips- 2 x 16

Airdyne fun-

1min hard

Grip-

YoYo roller- 1 x 4reps each way

MOB-

Barbell forearm smash- 1 x1minea

Skill-

Jump rope practice- 10min

Thursday 7/11/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

J-curl- 1 x 4

Good morning- 1 x 6

Weightlifting

Deadlift

Positions-

Deadlift off riser (mandatory reset)- 3 x 5

Deadlift- 1 x 6 x 65%, 2 x 6 x 70%

PR-

work to a double touch and go

deadlift- 3 x 3 x 80% (mandatory reset)

Horizontal push

Bench press-

drop set- 3 x 10 + max + max (2 weight drops, 20# ish)

Metcon

Metcon (Time)

3rd:

1min max strict pull-ups (grip is choice, band as needed to keep moving)

1min max DU

AMRAP in 6min:

6 power clean (145/100)

14 push ups (HOD)

40 DU

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Ab wheel- 2 x 18

Renegade row- 2 x 10ea

Loaded plank- 1 x 2min

Accessory strength (4)-

Single arm cable curls- 2 x 10ea

Wide grip cable row- 2 x 14

reverse hypers- 2 x 20

straight arm cable pull downs- 2 x 16

Airdyne fun-

6min easy

Grip-

Pinch blocks- 1 x 1min, 1 x :30, 1 x :10

MOB-

lizard and pigeon on box- 1 x 1minea

Skill-

8min row with SR focus (18,20,22,24,26,28,30, 30+)

Wednesday 7/10/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Wall sit- 1 x 1 min (SL at the end)

Ankles- coach choice

Weightlifting

Front Squat

Positions-

front squat to low box- 6 x 4

*stack plates to make box

PR-

heavy single

3 x 3 x 80% of single

Horizontal Pull

Rope rows- 4 x 18

Metcon

Metcon (Time)

1100m run

1100m row

* Start on either movement

*14min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Spud strap hanging flutter kicks- 2 x :30

Flutter kicks on bench- 2 x 100 (50ea)

Hollow body rock- 2 x 20

Accessory strength (4)-

EZ bar skull crusher + close grip bench- 2 x 14 + 24

Cable face pulls- 2 x 16

close grip lat pull down- 2 x 18

Slanger push ups- accumulate 80 reps

Airdyne fun-

accumualte 60 cal (intensity choice)

Grip-

rolling thunder hold- 1 x 1min, 1 x ;30, 1 x :10

MOB-

Band anterior chain stretch- 1 x 1:30ea

Skill-

Pistol tech- roling pistol 20 reps, pistol on box 20 reps, loaded pistol 20 reps

Sunday 7/7/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Pull apart series

band butterflies

Weightlifting

Overhead Squat

Snatch grip sots press- 2 x 4

*mod as needed to maintain positions, sit on bench or MB, elevate heels, etc.

Positions-

OHS 1/4s (1/2 down, full depth, 1/2 up, all the way)-

3 x 3 (light),

OHS-

4 x 4 x 70%

PR-

1 x 6 x 50%,

1 x 6 x 60%,

1 x 6 x 70%,

1 x 6 x 80%,

1 x 2 x 85%,

work to a heavy single

Vertical Pull

Pull up drop set- 1 x 30(start with no bands and band accordingly to continue set)

Tempo pull-up- (C-I-E-I) (2-8-5-5)- 2 x 4

Metcon

Metcon (AMRAP – Reps)

3rd:

1min clock:

11 deadlift (225/155 about 65% or below)

max rep 1DB push press (50/35, hand switch is choice, stay even)

30 sec rest

2min clock:

11 burpee pull-ups (6″ above max reach)

max rep 1DB thruster (50/35, hand switch is choice, stay even)

90 sec rest

*scale burpee pull ups accordingly to have about 1 min for 1DB thruster

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Slider seal walk + slider pikes- 2 x 15m + 10

GHD hollow body hold- 2 x :45

Accessory strength (4)-

1DB preacher hammer curls- 2 x 12ea

Rolling pistol- 2 x 8ea

reverse hypers- 2 x 20

Cable elbow ext.- 2 x 18

Airdyne fun-

team of 3:

5-10-15-20-15-10-5

cal sprints cycling thorugh partners

Grip-

Hang board- 6 x :10 (hard hold)

MOB-

wrist walks- 1 x 15ea

Skill-

Tire flip tech and practice- 15 flips

Friday 7/5/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Supine split- 1 x 2min

Super couch- 1 x 1min ea

Weightlifting

Back Squat

Positions-

rachet back squats (1/4,1/2, 3/4, full)-

3 x 3 x 40-50%

Back squat-

3 x 8 x 65%

PR-

1 x 10 x 75%,

1 x 4 x 85%,

1 x 3 x 85%,

1 x 2 x 85%,

1 x 12 x 72%

Vertical push

Strict press- 1 x 18, 1 x 14, 1 x 10, 1 x 6

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14min:

40 air squat

30 cal row

20 pull-ups

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

L-sit- 2 x 25 sec

Pike position flutter kicks- 2 x :30

Bird dog- 2 x 10e (control and reach)

Accessory strength (4)-

EZ bar skull crushers- 2 x 18

EZ bar narrow grip curls- 2 x 16

Reverse hypers- 2 x 20

single arm cable row- 2 x 16ea

Airdyne fun-

3 min easy

Grip-

yo yo roller- 1 x 4

MOB-

Supine split- 1 x 2min

Skill-

Kipping F2B practice- 10 min

Thursday 7/4/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

WOD prep

Metcon

Metcon (Time)

Teams of 3:

200 wall balls

* 1 partner must be in HS to accumulate wall balls

90/75 cal Bike

* 1 partner T hold (10/5#)

70 G2OH (135/95)

* 1 partner must farmers hold 2KB to accumulate cals

Run series-

6 shuttle sprints (25-25-50-50)

*2 partners alternate sprints

*25-25 is with Bulgarian bag

* 1 partner must run 1100m long run (400 + 700 whitman run) while other 2 partners run shuttle

Cash out

Coaching notes-

if odd number of people could do a weak team of 4 or a strong team of 2

4 movement with set reps, a hold or run must be happening for reps to be counted

WOD can accommodate 24 people (8 teams of 3)

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Slider seal walks- 2 x 15m

Sledge hammer strikes- 2 x 20 (10 ea) Max Effort

Straddle leg raise (single leg)- 2 x 15ea

Accessory strength (4)-

Prone leg curls- 2 x 20

SA Cable elbow extension- 2 x 18ea

Cable row- 2 x 16

Supine DB pullovers- 2 x 14

Airdyne fun-

5min airdyne

*intensity is choice

Grip-

Yo Yo roller- 1 x 3 each way

MOB-

KB quad smash- 1 x 1min ea

Skill-

Jump rope practice- 10 min

Wednesday 7/3/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Clean and jerk prep

Weightlifting

Clean

work to single

Clean complex

power clean + 5 sec ecc. + clean pull- 5 sets

Split Jerk

Out of rack- 5 x 2

Metcon

Metcon (Time)

7 or 10 rds:

1 clean complex (155/108)

5 burpee over bar

7 F2B

*14min cap

* choose to do 7 or 10 rds, goal is to finish what you select within the 14min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Cable crunch- 1 x 40

Hollow body rock- 1 x 30

Plank with leg lift- 1 x 2min (switch legs every 30 sec)

Accessory strength (4)-

Fat ball pull-ups- 2 x 10

Ring push ups- 2 x 20

EZ bar preacher curls- 2 x 12

Reversr hyper- 2 x 20

Airdyne fun-

4 rds:

12 cal sprint

*rest is choice, try to rest is little as possible while maintaining consistent sprint times

Grip-

Softball farmers hold- 1 x 1min

MOB-

LAX post delt with int. and ext. rotation

Skill-

L-sit practice (SL variations, band assisted)- accumualte 2min