Blog Search

Push it real good

By: 0

CrossFit Coldwater – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded Archer Stretch- 1:00 min each side

3 rounds

Birddog- 8 each side

Half Kneeling Landmine Press- 8 each side

:30 sec T-spine stretch– partner or over medball

Specific Warm-up:

Strict Press- 5 reps empty bar

Strength

Strict Press (10 min build to heavy single for the day)

Metcon

Metcon (Time)

For Time:

100 Push Press*

*Every break= 5 Burpees

Use 50-60% of your heaviest strict press weight

Extra Credit

Warm-up (No Measure)

Tabata:

Banded Pull-aparts

190417

By: 0

CrossFit Coldwater – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Quick Line Drills

3 Rounds:

1 min Jump Rope- start with singles then work on doubles in the latter rounds

5 Suitcase Deadlifts*

5 Russian Kettlebell Swings*

*Start light and build each round to your WOD weight

Metcon

Metcon (Time)

4 Rounds:

50 Double Unders or 1 min max attempts

25 Sit-ups

20 Russian Kettlebell Swings (53/35)

Extra Credit

Warm-up (No Measure)

3 X 8 Skull Crusher

190416

By: 0

CrossFit Coldwater – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds:

1min Jog or other Cardio

10 Walking Lunges/ Box Step Ups

4 Knee to Elbow

4 Ring Rows or Pull-ups

Mobility:

Calf Stretch

Lat Stretch

Specific Warm up

Warm-up (No Measure)

Rope Climb Prep:

Modifications:

Seated to Standing

Half Climb

Pull-up or Negative X3

Ring Row X4

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 28:

800m Run

2 Legless Rope Climbs

No Running= 60/40 cal Bike

Extra Credit

Warm-up (No Measure)

Accumulate 1-2 min side plank on elbows each side

Oly-time

By: 0

CrossFit Coldwater – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 minutes of cardio

Banded Shoulder Distraction

Barbell Warm-up

Specific Warm up

Warm-up (No Measure)

Complex Prep: Grab PVC and Bar

Hang Squat Clean Prep

Elbows High and Outside

Hang Power Clean

Hang Squat Clean

Front Squat Prep:

5 reps

Jerk Prep: Push or Split

Teach and Practice both

1 Full Complex then start building weight for the WOD

Strength

Metcon (Weight)

Every 1:30 for 10 sets complete 1 complex of:

Hang Squat Clean + Front Squat + Jerk

Strength

Bulgarian Split Squat (3 X 10)

Extra Credit

Warm-up (No Measure)

5-10 min Handstand Practice

Waterfall

By: 0

CrossFit Coldwater – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5-10 minutes of coach-led flow/stretching

Teams of 3: 30 seconds each station X3

1) Banded Good Morning

2) 1-arm High Pulls

3) Line Hops

Metcon

Metcon (AMRAP – Reps)

Team of 3: Both parts will be waterfall style

Part A) AMRAP 12:

18/12 Cal Row + Max Reps Box Jump Over– untill the next partner completes their row

–Rest 3-5 min–

Part B) AMRAP 12:

15/10 Cal Bike + Max Reps Alt Dumbbell Snatch– untill next partner completes their bike
Both Parts will have the same flow.

Example– Part A:

Partner 1 will start on the rower and complete 18 or 12 calories. As soon as he/she gets off the rower, they move to the box jumps overs and start accumulating reps. When Partner 1 gets off the rower, Partner 2 then gets on the rower and starts their 18/12 cals. Once they finish, Partner 1 rests and Partner 2 goes to the box jump overs and Partner 3 starts their row. Continue this “waterfall” for 12 minutes. Score= YOUR reps of Box Jump Over

Bullet Proof

By: 0

CrossFit Coldwater – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Partner Medball Circuit Ladder

:30 sec each exercise

Back to Back Twisty

Granny Toss

Wallball Toss

Lateral Hip Toss- switch sides each throw

Sit-up Toss

Athletic Burpee/ Around the world- Partner 1 does athletic burpees for the whole 30 sec while partner 2 does around the world with the ball.

Go back up the ladder- start with the burpee and around the world- the other partner will do burpees for 30 sec while their partner does around the worlds.

You should finish with the back to back twisty

Metcon

Metcon (No Measure)

For Quality:

4 supersets

20 Dimmel Deadlifts

20 Teapots (10 each side)

Rest 1:00min after each set

———————————–

4 supersets:

20 Glute Bridges (banded or barbell)- Hold for :10 sec on the last one

10 Rower Pikes or Barbell Rollouts

Rest 1:00 min after each set
This day is not for speed, weight, reps, or time. It is purely a day to exercise with great quality and build a bulletproof rock solid core! Your body with thank you!

Extra Credit

Warm-up (No Measure)

Pick 1 option and go for 5 minutes:

1) Bear Hug Carry

2) 1 arm Farmer Carry

3) Reverse Sled Drag

4/10/19

By: 0

CrossFit Coldwater – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded Leg Stretch

3 rounds:

20 Plate Hops

10 Ring Rows

5 Scorpion stretch each side

Specific Warm up

Warm-up (No Measure)

Rope Climb Prep:

Legless vs Using Legs

Teach Foot Lock– practice from seated if needed

2 minutes practicing climbing

scales:

Seated to Standing

Hand over Hand Sled Pull

Ring Rows 2X

Double Under Prep:

1-2 min practice

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 minute max Double Unders

1 minute max Rope Climbs

1 minute max Calories on Row/Bike

1 minute Rest

Extra Credit

Warm-up (No Measure)

4 sets:

20 Barbell Shrugs

20 Calf Raises

4/9/19

By: 0

CrossFit Coldwater – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30 sec X 4

PVC Pass Thru

Kang Squats

Mtn Climbers

Prone Press Ups

Specific Warm up

Warm-up (No Measure)

Back Squat Prep:

Empty Bar

3 Reps with the tempo

Partner up and count the tempo

Strength

Back Squat (5X3 Tempo 3 down, 3 hold)

Metcon

Metcon (Time)

3 Rounds:

30 Air Squats

20 Russian Kettlebell Swings

10 Dips

4/8/19

By: 0

CrossFit Coldwater – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds:

1 min Cardio or Jog 200m

5 Kip Swings

5 Push-ups to Down Dog

8 Hollow Rocks

8 Air Squats

Mobility:

Calf Stretch

Shoulder stretch

Specific Warm up

Warm-up (No Measure)

Toe to Bar:

5 reps

mods: toe to target, knee tucks, toe to rig

Push Press Prep:

Empty Bar

5 dip and stand

5 push press with pause in dip

5 Push press

Build to weight- light- 15 should be unbroken each round

Metcon

Metcon (Time)

2 Rounds:

400m Run

15 Push Press (95/65)

12 Toe to Bar

-Rest 4:00 min then repeat 2 more rounds-

Extra Credit

Warm-up (No Measure)

Option A)

Overhead Carry- 3 X 100ft

Option B)

L-Sit- accumulate 1-2minutes