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WLC Preliminary Workout
All classes

As many rounds as possible in 9 minutes of:
7 Kettlebell swings (24/16)
7 Burpees
50m run

Find your strength in balance | CrossFit Yoga | Goat of the Month Training | Thursdays @ 6:30 PM

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

AIM

A. Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B. In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

SPORT

A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery. If you want to get ready for the CrossFit Open you need to stick to ONE solid GAME PLAN.

B. Mobility and Maintenance
6:30 PM CrossFit Yoga
*AGAIN, If you want to get ready for the CrossFit Open you need to stick to ONE solid GAME PLAN.

Find out how to Crush It tomorrow at the WLC Pre-Game Huddle at 10:15am or 7:30PM

FITNESS

A. Three sets of:
Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Rounds of 15, 10 and 5 reps for time of:
Dumbbell Ground to Overhead
Anchored Sit-Ups

AIM

A. Take 15 minutes and build to today’s 1RM Snatch

B. “Grace”
30 Reps for time of:
135/95 lbs Ground to Overhead

SPORT

A. Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes

B. In no more than 5 attempts, build to a heavy Muscle Snatch

C. Five sets of:
Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch
(from just above the knee)
Rest as needed

D. Five sets of:
Power Clean + Push Jerk @ 75-85% of 1-RM C&J
Rest as needed

For athletes affected by the delayed school schedule we will hold Open Box from 10 – 11:30 AM.

FITNESS

A. Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B. Three rounds for time of:
30 Kettlebell Swings
30 Push-Ups
400 Meter Run

AIM

A. Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B. Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run

SPORT

A. Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Weighted Stationary Dips x 4-6 reps @ 20X1
Rest 60 seconds

B. Five sets for times of:
Row 500 Meters
15/12 Handstand Push-Ups
15 Toes to Bar
6/4 Muscle-Ups
Rest 4 minutes

This Saturday the regularly scheduled 9am WOD will be canceled. Instead we will meet on OIB at 9am for the Annual Run for Food Half Marathon & 5k. If you choose not to participate at least come out to support our CFOIB runners! But . . .

. . . You should participate!

Even if you haven’t put on your running shoes in a while don’t let that stop you. So what if you don’t think you’ll have a very good 5k or half marathon finish time, just run it as a test.

TEST. YOUR. FITNESS.

Often times, runners in particular avoid races because they are afraid their time won’t be as good as the last one. Or they haven’t been “training for it”.  Do you, as a CrossFitter, avoid a WOD because you haven’t been “training for it”? No, because

1. You HAVE been training for it (you’ve been training for it all through each and every workout you complete), and
2. Everyday isn’t necessarily about setting a PR, it’s about testing your fitness. 

I haven’t run over 800 meters since I ran a half marathon almost two months ago. I am in no way ready to run 13.1 miles faster than I did on Nov 17th but Saturday I will run the Run for Food Half Marathon as a test of my fitness.

Now I’m not telling you that you have to run a half marathon! Especially if you’ve never run that distance before but you can run a 5k. You can all run a 5k! It may not be fast, but who gives a #$&@?

Don’t avoid something just because you won’t be the best. #testyourfitness

-Coach K

Here’s that registration link again.

Click image to register

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Dumbbell Reverse Lunge x 10 reps each leg @ 10X0
Rest 45 seconds

B. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

Coach’s Notes: “Jackie” is to be done today in honor of Dr. Beth Cooke’s unborn baby GIRL (!!) whom Coach K has given the CrossFit name of  Jackie.

AIM

A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.

B. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

SPORT

A. Build quickly to 85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%

B. Build quickly to 85% of your 1-RM Clean & Jerk, and then…
On the minute, every minute, for 5 minutes:
Clean & Jerk x 1 rep @ 85-90%

C. Three sets of:
Front Squat x 2 reps @ 85-90% of 1-RM
Rest 3 minutes

D. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups