WOD & Blog

Posted on 24th December by Scott. No Comments

Multiple training programs available for Body Composition Training or Field Sport Training. Contact Xi Xia if you want to pursue these training programs.

Monday

Warm Up
1) Your choice – 3 min
2) Squat Seq (after CGT)

WOD
Custom Goals Training
+
Strength; strength endurance

A. Deadlift: 4 x 3,1,3,1; rest 3 min
B. OH Squat: build to a 15 rep max in 3 sets
C. 120 Situps for time.

Recovery
2 min-
10/10 Shinbox Switches
+
10 outside knee lifts in Shinbox position

Tuesday

Closed

Wednesday

Warm Up
1) Jump Rope 3 min
2) Squat Seq + Windmills & Good Mornings
3) 4 min Double Under practice – if skilled, climb a “ladder” as high as possible:
5-10-15-20-etc unbroken sets

WOD
Strength; Strength endurance

A1. Front Squat: 5 x 3,2,1,2,3 @30X0; rest 45 sec
A2. Double Unders: 5 x 30 (or 15 attempts), rest 90 sec
B. DB Split Squats: 3 x 8-10/leg @3010, rest 60 sec b/t legs
C. KB Swings: 120 for time; 53/36lbs”

Recovery
3 min-
90/90 Hip; Pigeon

Thursday

Warm Up
1) Jump rope – 3 min

 

WOD
Custom Goals Training
+
Aerobic Power

8 rounds for reps:
20 sec Box Jumps 20″
20 sec rest
20 sec Burpees AFAP
20 sec rest
20 sec Situps
20 sec rest
20 sec DB Thrusters 35/25lbs
20 sec rest

rest 5 min b/t rounds 4 & 5.

Recovery
4 min-
3 x 20 Toe Raises on Wall
2 x 10 Plate Pullovers

Friday

Warm Up
1) Jump Rope – 3 min
2) Squat Seq
3) Bar Complex

WOD
Strength, CP Stamina

A. Squat Clean: work to a 1RM
B. AMRAP in 15 min:
3 Squat Cleans @85% of today’s max
6 Chest to Bar Pullups
12 Double Unders

Recovery
3 min-
Seal Stretch
Shin Stretch
X-Leg Sit

Saturday

Warm Up
1) Run 800m
2) Squat Seq
3) 2 rds:
1 trip Monkey Bars
1 trip Sampson Lunge

WOD
Aerobic Power, Strength Endurance
For time:
20 Wallballs 20/14lbs
20 Hang Squat Snatches 75/53lbs
30 Wallballs
15 Hang Squat Snatches
40 Wallballs
10 Hang Squat Snatches

Recovery
5 min-
Death Stretch focus




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