9/11 tribute wod
Endurance-
8am-
Teams of 2- another non stop 36 minutes of work wod. getting our run on and machines
12 minute per machine (bike, ski, row)
Partner 1-Run 200m
Partner 2-machine for calories
*switch when partner 1 gets back
Warm Up
Alt. EMOM 8 Minutes
1- 5 Burpees + :15 Handstand Hold
2- 5 Burpees + :15 Sandbag Bear Hug Hold
3- :30 Dead Hang into 5 Gymnastic Kips
4- :45 Machine/Shuttle Runs
CrossFit Workout 9am
EMOM 30 Minutes, rotating (6 rounds of each)
15 Deficit HSPU 2/1″ (or Hspu or db push press)
8 Sandbag Cleans 150/100lbs
8 chest to bar pull ups
Max Calorie Machine
Rest
Score is total cals.
If you dont finish the work for the HSPU, sandbag clean, and chestbars… your cals dont count for that round.. (but do them anyway)
Scaling
Feel: Gas
Pacing: Sustain
Target Score: Each section should not exceed :50 of work (except for calories/
shuttle runs). 15/12 Calories per round is the target for calories. If running shuttles,
score will be slightly less.
Firebreather Score: Each section should not exceed :50 of work (except for
calories/shuttle runs). 20/16 Calories per round is the target for calories. If
running shuttles, score will be slightly less.
Scaling:
DHSPU: Should not exceed :45, reps may be reduce to as few as 5, but most will
benefit from a removal of the deficit vs. reducing reps. go to db presses if not going upside down
SB Cleans: Should not exceed :50 to complete, if on the fence, use a lighter bag
and move the reps faster.
Pull ups- Should not exceed 2 sets. Reduce repetitions or scale to the most
difficult pulling gymnastic movement available.
Rest: RX IT!
Coach Focus: The station style workout should allow up to 5 athletes to share one
“set” of equipment, making class logistics easier. EMOMs are an extremely
effective tool, but they are a double-edged sword that can either make workouts
too easy or too hard if not calibrated properly. All non-calorie/running stations are
about being
Friday 9/9
Warm Up
500M Row
Then Coach Lead Barbell Warm Up
1st round w/ Coach – 2nd solo
5 Empty Bar Front Squats
5 Strict Press
5 Empty Bar Thrusters (building off this for a thruster review)
:15 Strength
Find 3 RM Thruster
:35 WOD
Jackie Pro
For time:
1,000-m row
50 thrusters 95/65lbs
30 bar muscle-ups
Target: 9-14 Minutes
Time Cap: 15 Minutes
Target Row Pace:
Men’s Row Pace: 3:30 (1:45/500m or faster)
Women’s Row Pace: 4:00 (a 2:00/500m pace or faster)
:55 Cool Down
Twisted Cross
Seal
Thursday 9/8
Warm Up
50 foot High Knees
10 Jumping Air Squats
50 foot Butt Kicks
10 Jumping Air Squats
Then Coach Lead Barbell Warm Up
5 Snatch Grip High Pull
5 Snatch from Power Position
5 Hang Snatch
5 Snatch from Shin
3 Tempo Snatch w/ Empty Bar
:15 Strength
Tempo Power Snatch
(5 second pull from the floor)
5×3 @60% of 1RM
~ :35 WOD
Hat Trick
Every 6 minutes for 18 Minutes (3 rounds)
Sprint 100m
20 wall-balls 20/14lbs
6 dumbbell squat snatches 70/50lbs
Target: 1:30-3:00 per round
Each round has a 3-minute cap, so athletes work from 0:00 – 3:00, rest from 3:00 – 7:00, work from 7:00 – 10:00, rest from 10:00 – 14:00, Work from 14:00 – 17:00.
:55 Cool Down
Overhead Bench Stretch
Lying Knee to Chest
Wednesday 9/7
Warm Up
15 Cal Ski
10 mountain climbers
15 Cal Ski
10 Mountain Climbers
Coach Lead Barbell Warm Up
7 Strict Press (Squeeze guts and Dip butts, straight bar path)
6 Push Press (Dip with vertical torso, Drive extending HIPS before ARMS press)
5 Push Jerks (Dip w/ vertical torso, Drive w/ bar moving over mid foot, press under)
4 Split Jerks (Dip w/ vertical torso, Drive w/ bar moving over mid foot, landing in lunge, recover with front foot first then back foot)
:15 Strength
Push Press
7×2 @ 65% of 1RM
:35 WOD
Shuttle to Overhead
Jerks from rig
From 0:00-2:00 (2 minutes)
Run 400 m
Max jerks 225/155lbs
Rest 1 minute
From 3:00-6:00 (3 minutes)
Run 600 m
Max jerks 225/155lbs
Rest 2 minutes
From 8:00-12:00 (4 minutes)
Run 800 m
Max jerks 225/155lbs
Target Score: 3-6 per round, all athletes complete the shuttle portion with at least :15 to perform jerks.
Jerks are meant to be HEAVY.
:55 Cool Down
Double Flat Needle
Couch