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CrossFit Coldwater – CrossFit

The Coach Boz OHS Warm-Up (No Measure)

-15 Pass Throughs

-10 PVC OHS

-With the same normal OHS grip and normal foot position, squat down into the “hole” and hold it for a count of five. Focus on driving the shoulders UP towards your ears (active shoulders), and maintaining as much of a vertical torso/arm position as possible. Remember to push your knees OUT – don’t let them drift in.

-Stand up, move your hands in (towards each other) on the bar a few inches, and move your feet in the same distance. With this narrower stance, drop into the hole and hold for a count of five. You may notice you are leaning forward more here, and your arms are coming forward more. Focus on driving the shoulders UP (more UP than BACK – think “active”) and keep your torso as upright as you can.

-Repeat three or four more times, moving hands and feet in for each rep. During your last rep, hands and feet should be almost together. You may not get down very far at this point, and you may be leaning crazy forward. That position should improve with time and practice.

You end up doing 4-5 static holds in the bottom position of the OHS, each with a more narrow hand and foot position than the last. When you are done, do a few more pass throughs, and see if you can move your arms in a bit closer now that you’re more stretched out.

Warm Up: General (No Measure)

-2-3 minutes of jump rope to get warm

-Quick Stretch of (10-20 sec hold): Quad, Toe Touch, Spiderman, Lower Back

-PVC Pass Throughs 15-20

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

21 Overhead Squats (65/45)

21 Burpee Over the Bar

Max DU

Rest 3:00

AMRAP 3

18 Overhead Squats (75/55)

18 Burpee Over the Bar

Max DU

Rest 3:00

AMRAP 3

15 Overhead Squats (95/65)

15 Burpee Over the Bar

Max DU

Rest 3:00

AMRAP 3

12 Overhead Squats (115/80)

12 Burpee Over the Bar

Max DU

Score is total DU

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Flat Tire

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CrossFit Coldwater – CrossFit

Warm Up: PCS 9/5/17 (No Measure)

3 Rounds

12 alt single leg deadlifts

12 alt Kossacks

12 alt dumbbell snatch (2 second hold oh)

https://www.youtube.com/watch?v=o06nFUYNFIc

Strength

Deadlift (15 mins to Build to “Heavy” set of 5)

If you complete this in less than 15 mins, drop the weight and work on mechanics. You can never be too good at deadlift

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (205/145)*must be 1 unbroken set

20 AbMat Sit-Ups

Max Squats hugging a plate Rx= 45/25

(choose a weight that will allow you to keep moving the entire minute)

Athletes start at different stations, rotating on the minute. Score is total Squats for the team

Cool Down

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

Fight Gone Bad

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CrossFit Coldwater – CrossFit

Warm Up: Movement (No Measure)

20ft each (pole to pole)

Lunge w/ OH Reach

Inch Worm

Overhead Lateral Lunge to Quad Stretch

Reverse Lunge

Spiderman

Skip

Backward Open Hip

Shuffle

Carioca

Warm Up :15×4 (No Measure)

Jumping Jacks

Squats

Mt. Climbers

Jump Squats

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Warpath

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CrossFit Coldwater – CrossFit

Foam Roll (No Measure)

Foam Roll each area for at least 10 seconds:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

800 Meter Run

6 Rounds “The Chief”

400 Meter Run

4 Rounds “The Chief”

200 Meter Run

2 Rounds “The Chief”

Barbell: (135/95)

“The Cheif”= 3 power cleans, 6 push ups, 9 air squats

Cool Down

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

Overhead Madness

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CrossFit Coldwater – CrossFit

Warm-up

The Coach Boz OHS Warm-Up (No Measure)

-15 Pass Throughs

-10 PVC OHS

-With the same normal OHS grip and normal foot position, squat down into the “hole” and hold it for a count of five. Focus on driving the shoulders UP towards your ears (active shoulders), and maintaining as much of a vertical torso/arm position as possible. Remember to push your knees OUT – don’t let them drift in.

-Stand up, move your hands in (towards each other) on the bar a few inches, and move your feet in the same distance. With this narrower stance, drop into the hole and hold for a count of five. You may notice you are leaning forward more here, and your arms are coming forward more. Focus on driving the shoulders UP (more UP than BACK – think “active”) and keep your torso as upright as you can.

-Repeat three or four more times, moving hands and feet in for each rep. During your last rep, hands and feet should be almost together. You may not get down very far at this point, and you may be leaning crazy forward. That position should improve with time and practice.

You end up doing 4-5 static holds in the bottom position of the OHS, each with a more narrow hand and foot position than the last. When you are done, do a few more pass throughs, and see if you can move your arms in a bit closer now that you’re more stretched out.

A Better Warm Up- Snatch Stretch (No Measure)

3 Rounds

10 Band Pull Aparts

:15 Lat Stretch

10 Face Pulls

5 PVC Pass throughs

5 PVC OHS ( 1/2 speed)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Warm-up (No Measure)

Take 5-10 minutes warming up snatch and OHS to WOD weight

Metcon

Metcon (Time)

15-12-9

Power Snatch

OHS

135/95

* load should be challenging but doable. The snatches may be completed as fast singles but the overhead squats should be done within three sets for each rep range.

Cool Down

Cool Down 3 (No Measure)

3 minute shuttle runs:

Begin at 85-90% effort

every 30 seconds decrease effort 10%, you should be at a brisk then casual walking pace towards the end.

Follow immediately by:

1 length walking knee to chest

1 length walking quad stretch

1 length soldier march

1/2 length spiderman lunge

1/2 length inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Interval Stuff

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CrossFit Coldwater – CrossFit

Warm Up: Movement (No Measure)

20ft each (pole to pole)

Lunge w/ OH Reach

Inch Worm

Overhead Lateral Lunge to Quad Stretch

Reverse Lunge

Spiderman

Skip

Backward Open Hip

Shuffle

Carioca

EMOM

Metcon (No Measure)

5 Rounds

Min 1: Calorie Row 15/12

Min 2: Accumulate :35 sec Active Hang From Bar

Min 3: Dumbbell Press+Press+Front Sqt*

Min 4: 1L+1R Turkish Get Up

Min 5: Accumulate :40 sec Hollow Hold or Rock
*hold 2 DBs and squat. Press with your left arm from a squat hold+press right from squat hold+DB Front squat= 1rep

Cool Down

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

Turn n Burn

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CrossFit Coldwater – CrossFit

PCS 10/10 (No Measure)

2 Min Banded Hip Distraction

3 rounds

20 Stepovers

5 Lateral Stepups

5 Squat Pressouts

https://www.youtube.com/watch?v=8u1EuOiwUJY

Strength

Back Squat (5-5-5)

Choose a load that you can move EXTREMELY well and Fast for all 3 sets!

Metcon

Metcon (Time)

For Time:

30 Thrusters (65/45)

400 Meter Run

30 Thrusters (65/45)

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Dumb Down

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CrossFit Coldwater – CrossFit

Warm Up: General 3 (No Measure)

2-3 minutes of jump rope

50 jumping jacks

20 air squats

5 lunges (each leg)

10 hip extensions

5 hip rotations each leg (like you’re stepping over a fence)

10 forward leg swings (each leg)

10 side leg swings (each leg)

20 push ups

10 spiderman lunges (each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35)

9 Dumbbell Clean and Jerks (50/35)

Extra Credit

Metcon (Time)

3 Rounds for time:

10 Glute ham raises

15 GHD sit-ups

20 Dumbbell floor press w/ feet elevated (35lbs/25lbs ea)

https://www.youtube.com/watch?v=uy0AUMKb-RE

https://www.youtube.com/watch?v=SEZtohzTQXk

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist

Hangin’ Out

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CrossFit Coldwater – CrossFit

Burgener Clean alt. (No Measure)

10 shrugs

10 elbow high/outside

10 muscle cleans

10 high hang Clean (shrug, elbows high, fast elbows)

10 P Clean/mid shin

10 Front Squat

10 Clean and Jerk

*Use a PVC. The focus is flawless efficent movement.

Clean Warm Up (No Measure)

3 sets of 5 clean high pull + 5 muscle clean + 5 tall clean

Strength

Hang Power Clean (5×3 building to heavy 3 in 20 mins)

Metcon

Metcon (Time)

3 Rounds:

30 Hang Power Cleans (75/55)

30 Wall Balls (20/14)

30/21 Calorie Row

Cool Down

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps

Heather

By: 0

CrossFit Coldwater – CrossFit

Warm-up

Warm Up: Movement (No Measure)

20ft each (pole to pole)

Lunge w/ OH Reach

Inch Worm

Overhead Lateral Lunge to Quad Stretch

Reverse Lunge

Spiderman

Skip

Backward Open Hip

Shuffle

Carioca

Warm Up: General 2 (No Measure)

3 rounds:

15 jumping jacks

15 sit ups

15 mountain climbers

15 air squat

Metcon

Metcon (Time)

Buy-In: 800m Run

5 Rounds:

12 Pull-ups

9 Power Snatch (75/55)

6 Dumbbell Strict Press (35/25)

Cash-out: 800m Run

Cool Down

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps