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Active Recovery

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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

Goat:

20 min EMOM:

Odd Minutes: Movement 1 Practice

Even Minutes: Movement 2 Practice

Today is a practice day. Work on the technique and intricacies of your movement of choice.

Keep Intensity low (2-3RPE)

Examples: Doubles Unders, Kipping pull-ups/MU/Toe to Bar, Handstand, OLY lifting, etc.

Option 2:

Odd minutes= Movement 1 practice.

Even minutes= Row/bike for 45 seconds.

Cool Down

Warm-up (No Measure)

20-ish min ROMWOD

Titanic

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CrossFit Coldwater – CrossFit

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Warm-up

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2 rounds

2 min Cardio

10 Squat Press Outs

1 Round of Burgner Warm-up: 5 Reps Each- PVC or Empty Bar

Down & up

Dip, shrug, elbows high & outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch
While this is a warm-up, bring mental focus to the Burgner reps to improve your technique in the Snatch

Specific Warm up

Warm-up (No Measure)

Hang Dumbbell Snatch Prep:

10 PERFECT Reps (5 each side)

Build to WOD weight- Partners can use different weights

Bike Prep:

Set seat height

Tip: Do fast, short intervals. Switch often with partner.

Metcon

Metcon (Time)

Teams of 2:

50/36 Cal Bike

80 Hang Dumbbell Power Snatch (50/35)

35/27 Cal Bike

60 Hang Dumbbell Snatches (50/35)

25/18 Cal Bike

40 Hang Dumbbell Snatch (50/35)

If done solo, cut reps in half

Divide reps between partners as desired.

Must switch hands every 5 reps on the Hang snatch

Cool Down

Warm-up (No Measure)

1 min Lizard each side

1 min Seated cross shin each side

1 min Laying thread the needle each side

Open Week Is Here!

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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

Joint Prep

Barbell Warmup

Partner Front Rack Stretch: 10 sec X2 each arm

Warrior Squats: :30 sec

Specific Warm up

Warm-up (No Measure)

Front Squat Prep:

Focus today is Arched Feet & Tight Core

3 Reps with a 3 second pause at bottom

3 Normal reps

Build up to first set

4-5 warm-up sets

Weightlifting

Goal is to lift the heaviest weight safely for the prescribed reps each set

Rest 2-3 minutes between each set

Front Squat (12)

Goal is to lift the heaviest weight safely for the prescribed reps each set

Rest 2-3 minutes between each set

Front Squat (9)

Front Squat (6)

Front Squat (3)

Extra Credit

Warm-up (No Measure)

Tabata Hollow Hold

Optional Extra Credit:

50 Weighted Box Step Ups (25/ leg)– You choose the load and box height.

Open WOD 17.5

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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

:30 sec:

Cardio

Spiderman

Cardio

Samson

Cardio

Push-up Down Dog

Barbell Warm-up:

5 reps each:

Good Morning

Back Squats

Elbow Rotations

Strict Press

Front Squat

Stiff Leg Deadlift

Mobility

Warm-up (No Measure)

:30 sec Calf Stretch

:30 sec Wrist Stretch

:30 sec Front Rack Stretch

Specific Warm up

Warm-up (No Measure)

Jump Rope Prep:

2 minutes practice

Thruster Prep:

2 Front Squats

2 Push Press

2 Thrusters

Build to WOD weight

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Strong AF

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CrossFit Coldwater – CrossFit

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Warm-up

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Banded Hip Distraction

3 Rounds:

:30 sec Cardio

5 Squat Therapy Squats

10 Banded Good Mornings

10 Pull Aparts

Specific Warm up

Warm-up (No Measure)

Deadlift Prep: Focus on Keeping Shin Vertical

5 reps to knee with pause

5 reps to shin with pause

5 reps with no pause

3-4 warm-ups sets– Slowly building weight

Strength

Deadlift (5 Sets 2 Reps)

15 min. You can build each set, or find a moderate weight to maintain throughout all 5 sets. Listen to your body and always prioritize technique over weight!!

If you don’t want to lift heavy, go lighter and add a 4 second negative each rep.

Strength

Bent Over Row (5 Sets 8 Reps )

Extra Credit

Warm-up (No Measure)

Optional Extra Credit:

5 min Handstand Practice

or

3 sets of 1:00 min Overhead Hold

Wacky Wednesday

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CrossFit Coldwater – CrossFit

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Warm-up

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Banded Shoulder Distraction

3 Rounds:

5 PVC Pass Thru

10 Kettlebell Flow*

15 Arch Rocks/ Pusle

*1 Kettlebell Flow= Goblet Squat, Curl in bottom of squat, Stand, Around the world

Specific Warm up

Warm-up (No Measure)

Strict Toe to Bar Prep:

10 Scap Pull-ups

5 Strict Tucks

5 Strict Ball-ups

3 Strict Toe to Bar

Scales:

Knee to Chest

Tucks

Toes to Rig/ Kettlebell

Press Prep:

5 Strict Press

5 Push Press

5 Push Jerk

Build to WOD weight- Moderate (pick a weight that challenges you, but that you can complete each set with only 1-2 breaks)

As always, prioritize technique over speed!!

Metcon

Metcon (Time)

21/15 Cal Row or Bike

5 Strict Toe To Bar

10 Strict Press

21/15 Cal Row or Bike

10 Strict Toe to Bar

20 Push Press

21/15 Cal Row or Bike

15 Strict Toe to Bar

30 Push Jerk

You choose loading for barbell weight- Moderate

Extra Credit

Metcon (Time)

100 Hips Taps

*Hang from a pull-up bar. Remove one hand and touch the same side hip. Alternate hands and complete 100 reps total.

Death-By Shuttle Runs

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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Leg Stretch Routine:

Ankles

Hamstring

Groin

IT

Hip Flexor

Line Drills

Strength

Barbell Glute Bridge (3 Sets of 10 )

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By 10m Shuttle Sprints

Min 1= 1 Shuttle Run

Min 2= 2 Shuttle Runs

Min 3= 3 Shuttle Runs

Continue untill you are no longer able to complete that many shuttle runs in the minute.

If no running scale to calories on the bike.

Score= The last completed round plus however many runs you got into the round you failed.

Extra Credit

Warm-up (No Measure)

3 X 10 Landmine Twists

Linchpin 2

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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

5 min of cardio or personal mobility

2 rounds for QUALITY:

30 plate hops

10 ring rows- slow and controlled

10 push-ups- find a surface you can touch your chest to

10 overhead squats, pvc pipe

10 kang squats

3 turkish get-ups each arm

Specific Warm up

Warm-up (No Measure)

Ring Muscle Up Prep:

5 kip swings

1 strict Muscle Up

2 Kipping Muscle Up

Scales:

Low Ring Muscle Ups- 3 transitions

Combo Pull-ups and Dips- 3 reps of your scale

Box Jump Prep:

3 Tuck Jumps

3 Box Jumps

Scales:

Tuck Jumps

Plate Hops

Box Step Ups

Dumbbell Squat Clean: Light weight

5 Dumbbell Deadlifts

3 Dumbbell Cleans

3 Dumbbell Squats

3 Dumbbell Squat Cleans

Find WOD weight

Metcon

Metcon (Time)

3 Rounds:

5 Ring Muscle Ups

10 Dumbbell Squat Cleans (50/35)

20 Box Jumps

CAP- 15 min

Extra Credit

Warm-up (No Measure)

Accumulate 1-2 mn L-sit