Come in, get a bar ready, warm up. Be ready to go by 10:10
Tampa Bay Games Floater Wod practice
Wod 1
Teams Of 2
Partner 1 does a minute of cleans
Partner 2 does a minute of clean and jerks
Rest 3 minutes
The switch so you can see who does better at what
Wod 2
10 Minutes- split work how ever you want
10 Man Makers
Run 200 Meters together
Wod 3
12 Minutes- Split work however you want
20 Front Squats 135/95
20 Burpees
It’s that time.
8am Endurance-
There is a reason a track is 400 meters around… because running 400’s makes you a better runner!
Hate Running- 6×400 with 90 break.. push yourself. these should all be at a fast pace
Kind of like Running 8×400 with 90 second break
Like running 10×400 with 90 second break.
If at any time your pace drops 15 seconds… for two 400’s in a row.. its time to call it day. Keep a fast pace on all of these.. control your pace on the first two.
9am Mobility
10 Am partner wod (thanks Mike Conran)
100 Cal row
80 KB swings
60 wall balls
40 burpee box jumps
60 wall balls
80 Kb Swings
100 Cal row
Warm Up-
5 minute row, then
SQUAT THERAPY
25 air squats against the wall
THEN
25 ohs with pvc
Grab a bar
0-2 minutes 8 Power position power snatch
2-4 8 Hang position power snatch
4-6 8 hang position full snatch plus or hang power snatch plus OHS
Strength-
Sets of 2 (no dropping the bar) hang power or hang full snatch
2,2,2,2,2,2, build up to heavy double.
Wod
2 rounds for time
25 Power snatches
25 Burpees
Warm up
run 800
30 weighted good mornings
25 Light Light deadlifts
Strength- DeadLift- Add 10 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%
Wod
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-ups
Men: 315-lb. deadlift, 10-lb. ball for muscle-ups
Women: 205-lb. deadlift, 6-lb. ball for muscle-ups
Scroll for scaling options.
Related:
• CrossFit WOD 180616 Tips With Rory McKernan
• Midline Stabilization in the Deadlift
Scaling
This couplet combines a heavy weightlifting movement and a high skill gymnastics movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups
Men: 275-lb. deadlift
Women: 185-lb. deadlift
Beginner Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups
Men: 155-lb. deadlift
Women: 105-lb. deadlift
Warm up 4 rounds
run 200m
5 pull ups
10 Push ups
15 air squat
Strength- Bench Press- Add 5 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%
WATCH THE VIDEO WITH RORY A LITTLE DOWN THE PAGE PLEASE.
For max reps at each station: This is actually a 20 minute Wod, with not rest between tabatas
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
Scroll for scaling options.
Related:
• CrossFit WOD 180615 Tips With Rory McKernan
• Tabata With Erik Preston
• Read: Metabolic Conditioning
Scaling
Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.
Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
Men: 25-lb. dumbbells
Women: 15-lb. dumbbells
Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses
Men: 15-lb. dumbbells
Women: 10-lb. dumbbells