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Category: W.O.D.

Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

Partner PVC EMOM Warm Up

(6 minutes)

A: 10 PVC Deadlifts + 10 PVC Pass Throughs + 10 OHS

B: (Round 1) Up Down + Broad Jump

(Rounds 2) Jumping Jacks

(Round 3) Shuttle Runs

A: Banded Shoulder Distraction (1 min/ side)

B: 30s Groiner into 30s Pigeon Stretch/ side

Barbell Warmup

5 Snatch Deadlifts

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

5 Overhead Squats

5 Hang Squat Snatches

STRENGTH

SNATCH COMPLEX

EVERY 1:30 FOR 4 SETS

1 Power Snatch +

2 OHS +

1 Squat Snatch

*Keep loading light to moderate.

This is practice.

Each complex should be done unbroken.

Snatch OHS Complex (4 sets)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Time Cap: 20 minutes

Scale: 65/45

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Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

2 ROUNDS

15 Jumping Jacks

10 BB Glute Bridge

10 Mt Climber + Twist

5 Broad Jumps

EXTENDED WARM-UP

BUILD QUICKLY TO HEAVIEST (power cleans)

Workout Weight for 2 Sets of 3 Singles

*Rest as needed between Sets

Metcon

Metcon (2 Rounds for time)

2 Rounds (each for time)

20 Power Clean RX+(135/95)|RX(95/65)

15 Burpees

15 Power Clean RX+(155/105)|RX(135/95)

15 Burpees

10 Power Clean RX+ (185/125)| RX(155/105)

15 Burpees

-Rest 5:00 between Sets-

Cool Down

BEACH BODY ABS FINISHER

3 SETS

10 Barbell Rollouts

20 Hollow Rocks

-Rest as Needed between Sets-

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Monday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 8 MINUTES

20 Singles – 20 Fast Singles

10 KB Deadlift – 10 KBS

10 Step ups – Box jumps

10 Hollow Rocks – Up-Downs

*at the 4 min mark switch to second movement

Metcon

Metcon (Time)

Time Cap: 25 minutes

180 Double Unders

60 KB Swing RX+ (53/35)|RX (35/26)

40 Box Jump Over (24/20)

20 Ring Muscle Up

40 Box Jump Over

60 KB Swing (53/35)|(35/26)

180 Double Unders

*Scale muscle ups with burpee pullups/ jumping

muscle ups. Or scale number of reps.

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP 9 minutes

100m Run

20 Hollow Rocks

5 Snatch Grip Deadlift

5 Hang Muscle Snatch (Focus on aggressive turnover)

5 Behind the Neck Push Press

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

400 meters Run

50 Sit-ups

25 Power Snatch

RX+(75/55)| RX(65/45)

Cool Down

SUNDAY SWOLE SESH

3-4 SETS FOR THE PUMP

7 Full Curls

7 Full to Half Curls

7 Half to Full Curls

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP 10 minutes

200m Run

3 Burpees

6 PVC Pass Throughs

9 PVC Overhead Squats

Technique / Skill Work

Extended Warmup/ Form Focus

3 x 10

Overhead Squat (31X1)*

*PVC or Empty Barbell Only

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

OPTIONAL FINISHER

BUN BLASTER

NOT FOR TIME

30-20-10

Glute Bridge Ups

10-20-30

Banded Good Morning

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Friday WOD

CrossFit 201 – CrossFit

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Warm-up

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single Leg RDL

Min 3 – :45 Plank

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish 3 Rep Max Deadlift

Deadlift (3 rep max)

Metcon

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift

RX+(275/185)| RX(225/155)

12-9-6

Strict HSPU

*Workout is performed 21 cals on bike, 15 deadlifts,

then 12 strict HSPU and so

on…

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Thursday WOD

CrossFit 201 – CrossFit

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Warm-up

400 meters Run/ 500 meters Row

Partner AMRAP x 5 MINUTES

A: Single Unders

B: 10 Goblet Squats + 8 Body weight Lunges + 8 Up Downs

*Switch when task B is completed

Metcon

Partner Workout Prep

AMRAP x 7 MINUTES

A: 5 V-Ups + Hollow Hold

B: 10 Kip Swings + 8 Goblet Step Overs + 6 Jumping Jacks

*Switch when task B is completed

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 minutes

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs

RX+(50/35)| RX(35/25)/(24″/20″)

Cool Down

SUNS OUT, GUNS OUT FINISHER

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm Overhead Tricep Extension

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Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

GENERAL WARM UP

Partnered 40 Cal Team Bike (Split as desired)

-Into 3 Rounds Per Arm with a single dumbbell

7 SA High Pulls

7 SA Strict Press

50’ OH Walk

*Repeat with other arm to complete round

3 Rounds with movements progressing each round

10 BB Strict Press – 10 BB Push Press – 10 BB Push Press w/ Pause at top

10 Alternating Mt. Climbers – 10 Glute Bridges – 10 Up Downs

Metcon

Metcon (Time)

FOR TIME

100 Push Press

RX+(135/95)| RX(95/65)*

*Everytime you break 10 Up-Downs

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Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-ups

5/5 SA DB Bent Over Rows

10 Scap Pull-ups

:30 Hollow Hold

STRENGTH

Weighted Pull-ups

15 minutes

5 x 3

Weighted Strict Pull-up

Metcon

Metcon (No Measure)

EMOM x 21 MINUTES

minute 1 – 200 meters Run

minute 2 – 15 Box Jumps

(24/20)

minute 3 – Athlete Choice
*Athlete can choose 10

Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

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Monday WOD

CrossFit 201 – CrossFit

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Warm-up

3 Rounds

10 Med Ball Deadlifts

5 Burpee Broad Jumps

10 Med Ball Front Squats

5 Inchworms

10 Med Ball Hang Squat Cleans

:30 Plank Hold

-5 Dip, Drive, High Pull (focus on keeping the bar close to the body with elbows high and outside)

– 5 High Hang Power Cleans (focus on the vertical jump and landing position)

– 5 High Hang Power Clean + Front Squat (focus on landing with feet in squat stance and Full ROM)

– 5 High Hang Squat Clean (focus on dropping/pulling themselves under the bar)

– 5 Hang Power Clean (focus on pulling with patience to high hang position extending through the legs)

– 5 Hang Squat Clean (focus on utilizing the hips and speed under the bar)

Metcon

Metcon (Time)

Time Cap: 22 minutes

5 ROUNDS FOR TIME

500 meters Row

12 Hang Squat Cleans

RX+(135/95)|RX (95/65)

Cool Down

BEACH BODY ABS FINISHER

3 SETS

15 Rower Pike-Ups

30 Russian Twists

-Rest as Needed between Sets

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