WODs

June 23, 2020 Tuesday

Coaches Choice Warmup then teaching

Coaches choice warmup Then coach will demonstrate, teach, then have the class repeat movements, correcting until perfecting. Set up for the Thruster Combing the front squat and overhead press, clean or power clean your barbell into your front rack. Begin with the feet shoulder width apart in the squat stance. Hands slightly outside the shoulder, with the elbows up high and parallel to the ground. Points of Performance for the Thruster Descend down into a full front squat with the crease of the hip below the knee. Keeping the elbows up, drive through your heels, aggressively extending the hips and knees. At full extension, press the bar overhead to complete the rep. Rep is completed when the hips and knees and elbows are all fully open and locked out with the bar over the center of the body. Burpee Set up for a Burpee Stand in an athletic position with shoulders over hips and hips over feet Points of Performance for a Burpee Drop down into the bottom of a push up with chest and thighs in contact with the ground Spring back up, piking the hips into a partial squat Jump up clapping the hands overhead to complete the rep Hips and knees must be fully locked out and open at the top while feet leave the ground. Athlete’s entire body must be vertical in air Pull-ups Set up for Kipping Pull Ups Begin in a dead hang from the pull-up bar with hands just outside shoulders Arms are long elbows are locked out from the bottom position Points of Performance for Kipping Pull Ups Begin by initiating the kipping swing, opening and violently closing the shoulder and hip, driving your knees up Press down on the bar with straight arms, open the hip kicking your feet back Follow through with a pulling of the arms to finish the rep with the chin breaking the plane of the bar Push away from the bar at the top and lean back as your descend back into the kipping swing

Put the work in

Each round should be a sprint. Go all out until complete with the round, then recover for the next round.

Coach will lead Cool Down with remaining time


June 22, 2020 Monday

Coaches Choice Warmup

Coaches Choice Warmup then teaching

Coaches choice warmup Then coach will demonstrate, teach, then have the class repeat movements, correcting until perfecting. Set up for the Thruster Combing the front squat and overhead press, clean or power clean your barbell into your front rack. Begin with the feet shoulder width apart in the squat stance. Hands slightly outside the shoulder, with the elbows up high and parallel to the ground. Points of Performance for the Thruster Descend down into a full front squat with the crease of the hip below the knee. Keeping the elbows up, drive through your heels, aggressively extending the hips and knees. At full extension, press the bar overhead to complete the rep. Rep is completed when the hips and knees and elbows are all fully open and locked out with the bar over the center of the body. Burpee Set up for a Burpee Stand in an athletic position with shoulders over hips and hips over feet Points of Performance for a Burpee Drop down into the bottom of a push up with chest and thighs in contact with the ground Spring back up, piking the hips into a partial squat Jump up clapping the hands overhead to complete the rep Hips and knees must be fully locked out and open at the top while feet leave the ground. Athlete’s entire body must be vertical in air Pull-ups Set up for Kipping Pull Ups Begin in a dead hang from the pull-up bar with hands just outside shoulders Arms are long elbows are locked out from the bottom position Points of Performance for Kipping Pull Ups Begin by initiating the kipping swing, opening and violently closing the shoulder and hip, driving your knees up Press down on the bar with straight arms, open the hip kicking your feet back Follow through with a pulling of the arms to finish the rep with the chin breaking the plane of the bar Push away from the bar at the top and lean back as your descend back into the kipping swing

Sloan's Revenge

For those of you that commented that your upper body was sore but not your lower, enjoy this one. Sloan talked me into doing this one with her last week. I can at least sit down now....... Bring some knee sleeves for this to prevent banging the knee on the pavement.

Accessory cool down


June 20, 2020 Saturday

Sloan’s Chipper!


June 19, 2020 Friday

General Warmup-Skill Work

Coaches to lead warmup Then Demonstrate, Teach, Watch Athletes, correct for the following movements. Spend a lot of time working these movements. GHD Situp Set up for GHD Sit-Up Start in a sitting position with your feet in the stir ups, light inflection of the knees and glutes slightly hanging off the back of the pad. Points of Performance for GHD Sit-Up Begin by opening the hip, reaching back with the hands, as the core goes into slight over extension. Push the knees down to initiate the ascent back up as you brace the belly. Flex up with the hip and touch the foot pads at the top to complete the rep. Muscle Up Set Up for the Kipping Ring Muscle-Up Dead hang from the rings with elbows fully locked out Knuckles on top of the rings Points of Performance for the Kipping Ring Muscle-Up Initiate a swing by opening and violently closing the shoulder Lean back and keep the arms long as you press down and drive the hips up With an aggressive sit up, keeping rings as close to your body as possible, pull through the rings by driving the elbows back into the bottom of a ring dip Lock out your elbows at the top of the ring dip to complete the rep


June 18, 2020 Thursday

General Warmup

Coaches Choice for warmup Then, Demo movement for WOD. Wall Ball Set up for Wall Ball Shots Begin with the feet shoulder width apart in the squat stance. Hands holding the ball at the shoulders. Points of Performance for Wall Ball Shots Descend down into a full front squat with the crease of the hip below the knee. Keeping the chest up drive through your heels, aggressively extending the hips and knees. After aggressively opening the hip, throw the ball up to a target on the wall. Receive the ball with the arms extended and cushion the force as you descend into the next rep. Rower How to Row on a Rowing Machine Set Up Perform the drag factor test and adjust damper to proper setting to achieve a drag between 100-140 Strap feet in tight and secure around the widest part of the foot Sit comfortably upright on the seat How to Row on a Rowing Machine Points of Performance In one powerful stroke, press through the heels extending the legs and body, then pull with the arms just above the belly button The athlete is reclining slightly in the finish Extend the arms, bend forward at the hip and then re-bend the knees to the catch position

Specific Warmup

This is not for time, Take your time and perform the movements properly. Notice that the weight on the ball increases. It will be heavy for some of us. Do your best to do them, even if they are singles. Drop it, pick it up after a quick rest, then make the shot. However, i want perfect form with all the weights. If not able to keep the form, go back down in weight. I want us to start seeing some heavier wall balls and This will also make the RX wod weight a lot easier. Trust me......

Find your pace on this one. Don't blow it all at the beginning, but ramp up at the end!!

Accessory-If time remaining

Only start when everyone is complete with the WOD. This is not an all out effort for time. This is more get your junk miles in, after already facing a metabolic load. You will need these junk miles for next week.............


June 17, 2020 Wednesday

Coach to lead warmup and Technique Demonstration

Coach to lead warmup Then coaches to Demonstrate, Teach, Watch Athletes, correct and help athletes perfect movement. Rope Climb Set up for Rope Climb Grab the rope with both hands. Points of Performance for Rope Climb Lift up your knees biding the rope between your feet. Extend your legs to stand and reposition hands. Clean and Jerk Set up for the Clean and Jerk Begin with your heels hip width apart. Bar is on the ground and hands are in a hook grip just outside of your shins. Shoulders are at or just over the bar. Back is flat and tight. Chest is up. Core is tight. Weight is in balls of feet. Points of Performance for the Clean and the Jerk Clean Push your knees back as you stand the bar up from the ground, keeping the hips and shoulders rising at the same rate From the mid thigh, pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension) With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight Receive the bar in a full front squat so that it rests on the shoulders with the elbows up The bottom of the squat is with the crease of the hip below the knee Drive through the heels back to a standing position The clean is completed when the knees and hips are fully locked out and open at the top Jerk With the bar supported in the front rack position dip, drive, press under the bar, catch overhead and stand To initiate the dip and drive, break at the hips and knees dipping straight down and dynamically straight back up, keeping the torso vertical After the hips get fully extended in the drive, move the feet at the same time from under hips to a split position in the catch Push yourself down under the bar and catch the bar in full lockout With the bar overhead the front foot recovers back a step to center, then the back foot steps forward Rep is completed when the elbows, hips, and knees are all fully locked out

Warm up on Clean and Jerk and spend plenty of time working on rope climbs

Coach to watch all athletes and correct each athlete for both movements. spend ~15 mins getting the rope climb. I want all athletes standing on the rope and making at least one pull.

FT:Run/C&J/Rope Climb

This run should be fast, dont use your normal wod 400 meter pace. You maxed 400 meter on Friday, so use about 75-80% of that pace for this WOD. This is a technical workout that should be high intensity!!!! L1-135/95-rope climbs L2-115/75-halfway up rope L3-95//55-rope foot hold and pull up into a standx3

Coach to lead Cool down and Stretching


June 16, 2020 Tuesday

General Warmup

Coaches Choice for warmup Then, Demo movement for WOD.

Swap when falling from hang or GHD Hold. Plan properly, don't blow the hang, hold, or the bike out.......

Coach to lead Cool down and Stretching


June 15, 2020 Monday

Coaches Choice Warmup

Coaches choice for warmup Coach will then demo, teach, correct class for overhead squat. Set up for Overhead Squat Begin with your feet shoulder width apart standing tall. The bar is held 6-8’’ overhead with the arms extended over the center of the body, hands are wide. Descend down so that the crease of the hip is below the knee. Stand all the way up to complete the lift. Points of Performance for Overhead Squat Make sure the shoulders are shrugged up and active with the armpits turned forwards. Open the shoulder angle on the way down to keep the bar balanced over the mid foot. Drive up through the heels to a full standing position.

Squat Specific Warmup

Squat sit is exactly what it says, hold in a squat position for 1 min. Athletes, please see links below for movement examples. Coaches, demo movement for each class.

Coach will lead Cool Down with remaining time


June 12, 2020 Friday


June 11, 2020 Thursday

General Warmup and Technique Work

5-mins General warmup 10-15 mins teaching-coaches to Demonstrate each movement, teach, then have athletes perform each movements, then coaches to correct Athletes until every athlete is performing movement properly, before moving to next movement to repeat cycle. This Time should primary be filled with Teaching and correction. Toes to Bar Set up for Kipping Toes to Bar Start with a dead hang from the pull-up bar with hands just outside the shoulder. Points of Performance for Kipping Toes to Bar Initiate a kip swing by opening and closing the shoulder. Push down on the bar keeping the arms long and lifting the knees. Extend the legs up to the bar making contact with the toes. Squat Clean Squat Clean MLF Group Home How to do a Squat Clean to increase your strength and improve your performance in CrossFit WODs. Set up for a Squat Clean Begin with your heels hip width apart Bar is on the ground and hands are gripped just outside of your shins Shoulders are at or just over the bar Back is flat and tight Chest is up Core is tight Weight is in the balls of feet Points of Performance for a Squat Clean Push your knees back as you stand the bar up from the ground, keeping the hips and shoulders rising at the same rate From the mid thigh, pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension) With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight Receive the bar in a full front squat so that it rests on the shoulders with the elbows up The bottom of the squat is with the crease of the hip below the knee Drive through the heels back to a standing position The clean is completed when the knees and hips are fully locked out and open at the top Rope Climb Set up for Rope Climb Grab the rope with both hands. Points of Performance for Rope Climb Lift up your knees biding the rope between your feet. Extend your legs to stand and reposition hands.