DE-CAF

Birdneck – Daily WOD

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Metcon (AMRAP – Rounds and Reps)

All for time:

3 rounds of:

10/8 CAL BIKE

10 box jump overs (pro=30/24 inch)

** 1:00 rest

3 rounds of:

10 box jump overs (pro=30/24 inch)

1 rope climb (rx+=to rafters) (pro=legless)

** 1:00 rest

3 rounds of:

10/8 CAL BIKE

1 rope climb (rx+=to rafters) (pro=legless)

** 1:00 rest

3 rounds of:

10 push ups (rx+=15) (pro=20)

10 air squats (rx+=15) (pro=20)
STIMULUS: Alternating skills. We will pair up different skills and work through quick rounds and get a 1 minute rest in between to work our recovery.

** The last couplet doesn’t go with the first three but will help you all get some MURPH training in while tired!

Metcon (No Measure)

ACCESSORY WORK:

3 or 4 ROUNDS KEEPING A NICE SLOW PACE…

** 100 METER SLED PUSH. Use the sled with the uprights so you can push the sled. Load with a light to moderate weight and slowly grind (walk) the sled the 100 meters. You could run or jog but don’t; just a nice steady state put your head down and just grind it out. After each 100-meter walk perform…

*** 5 sandbag clean and jerks 100/70# with a 20-foot walk holding the sandbag overhead (the jerk position). These will be difficult to get overhead on the first couple; then they will get more manageable as you learn. At the end of the walk, just drop the sandbag and rest for a few seconds till your ready to clean and jerk it again.

*** Today, you could go faster but make it deliberately slower, keeping your heart rate below 85%!!

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SHAZAM

Birdneck – Daily WOD

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Metcon (Time)

TWO WORKOUTS TODAY :

F IRST: For time – 10:00 cap

3-6-9-12

Front squats 135/100 (rx+=155/115)

C2B (rx+=bar m/u) (pro=ring m/u)

(THIS WAS AN AGE GROUP SEMI-FINAL WORKOUT)

*** Rest until the 15:00 mark and start WOD 2 .
STIMULUS: Heavier front squats but manageable.

** Barbell comes from the ground, not a rack.

Choose your hardest verions of pull ups. If you need to scale the C2B, then do pull ups as high as possible, maybe get 2 or 3 each set.

Metcon (No Measure)

Accessory work:

9 minute row. Complete 3 rounds of the following. If you finish before the end of the minute just sit and rest before the next minute… this is not meant to be the same power output for 9 minutes; think moderate intensity/high intensity/highest intensity.

0:00-1:00 = 12/9 cal row

1:00-2:00 = 15/12 cal row

2:00-3:00 = 18/15 cal row

repeat for a total of 3 cycles.

** today is an opportunity learn the rower; pacing; length; drive; pull; strokes/min (s/m)…

Metcon (Time)

At the 15:00 mark start 4 rounds for time (rx+=5 RFT) :

200 m run

12-9-6-3 back squats (from a rack)

barbell = 135/100 (PRO=185/125)

*** RX+= ADD A SET OF 15 IN FRONT OF THE 12-9-6-3
Stimulus: HEAVY.

** If your doing all the sets unbroken then it’s not heavy enough!!!!

** Share a rack / barbell if needed.

** Run is rest.

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CrossFit 101 – Wed, May 22

Birdneck – CrossFit 101

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101 DAY 11 (Time)

15 MINUTES TO TEACH/LEARN

* * THE FRONT SQUAT/GOBLET SQUAT (Learn the different bars) Elbows up, bar resting on shoulders, squat as upright as possible) Coach will advise about wrist wraps!

** THE ROWER (Learn proper rowing technique using full length strokes) Learn the monitor how to start; the basic display; switch between meters and calories… Keep damper setting around 4 or 5.

** THE WALKING LUNGE (long step with verticle front shin; back knee lightly kissing the ground; pull the body forward using the front leg) Offset the step left/right to stay more stabble, instead of one leg directly in front of other leg.

*** 3 rounds for time (RFT) (12:00 CAP)

15/12 CALORIE ROW

10 FRONT SQUAT 45/35 (75/55)

10 WALKING LUNGE STEPS (RX+=35/26 K.B. GOBLET LUNGE WALKS)

MASH 4077

Birdneck – Daily WOD

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Metcon (5 Rounds for reps)

5 rounds of 3:00 work / 3:00 rest

Each round is:

Buy in of 500/450 m row

5 Burpees over the rower (RX+=8)

THEN AMRAP IN REMAINING TIME OF ALT ARM DB SNATCHES 35/25 (RX+=50/35)
STIMULUS: FULL EFFORT ! With only 3 minutes to get through the row and the burpees, there is no room for pacing unless the pace is fast!!!

ROW = hard, can not be a recovery pace needs to be 90%

Burpees = pop up get over and drop again!!

DB snatche s = you will have less than a minute and you will be tired but pick it up and hold on… the rest is coming soon! When you want to put the DB down DONT, just pause with it overhead to slow down a bit but KEEP MOVING!

Metcon (No Measure)

ACCESSORY WORK: Not for time but keep moving; trying to keep your heart rate around the 85% no higher than 90%. *** DO NONE OF IT FAST! QUALITY !!! 5 ROUNDS NFT: 10 GHD SIT UPS 10 GHD BACK EXT 10 ALTERNATING LEG STEP UPS SINGLE 50/35 DB HELD AT YOUR CHEST/BELLY (NOT TOUCHING YOUR LEGS) 2 DELIBERATE ROPE CLIMBS! (DELIBERATE MEANS JUMPING AS HIGH AS YOU CAN TO START THEN PULL YOUR HANDS TO YOUR CHEST AND PULL YOUR KNEES AS HIGH AS POSSIBLE TO GET YOUR NEXT BITE WITH HYOUR LEGS THEN EXTEND YOUR HANDS AS HIGH AS POSSIBLE TO REPEAT. ** you trying to get the fewest pulls as possible on each rope climb… if you normally take 4 pulls to get to the top then todays goal is to do it in 3 pulls. ** If youre already VERY good at rope climbs then do the first one legless up and down then the second one with your feet!

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PAC MAN

Birdneck – Daily WOD

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Metcon (Weight)

Goat Cycle 5 then two workouts.

1: 7 minute EMOM of clusters.

The first 3 minutes complete 2 clusters.

The last 4 minutes complete 1 cluster.

Work to your heaviest.
A cluster is a squat clean directly into a thruster.

Metcon (Time)

WOD 2 is an age group semi-final workout.

For time (10:00 cap)

30 power cleans 95/65 (rx+=115/85)

30 TTB

30 thrusters same weight.
STIMULUS: Barbell conditioning.

Cleans: pace them but just a little bit.

TTB: Same, pace them out but just a little bit.

Thrusters: This is the workout, you can always do one more, push yourself here!!!! Yes you can do a few more, yes you can pick it up faster!!! DO IT.

Metcon (No Measure)

ACCESSORY WORK:

4 ROUNDS OF:

20 ALTERNATING PISTOLS (USE A RAISED HEEL OR STANING ON A BOX IF NEEDED)

:20 SECONDS OF FREE STANDING HAND STAND HOLD (NOT AGAINST A WALL AND TRY TO BE AS STATIONARY AS POSSIBLE)

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CrossFit 101 – Mon, May 20

Birdneck – CrossFit 101

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101 day 10 (3 Rounds for reps)

15 MINUTES TO TEACH/LEARN:

* THE BACK SQUAT/AIR SQUAT (PRIORITY IS DEPTH!!!) (LEARN THE DIFFERENCES BETWEEN MENS/WOMANS/TECHNIQUE BARS/the weights; smaller grips…) Learn how the bars are marked to center of gravity. Squats are done with head up; chest out; staying flat footed, feet slightly turned out with knees tracking out over the feet (NOT CAVING IN). Break parallel at the bottom then drive the chest upward to maintain proper posture (NO STRIPPER BUTT). Finish at full extension.

* THE PUSH UP/ (we dont do them on knees unless your hurt) REAL PUSH UPS start in the plank position, you lower your body until your elbows bend beyond 90 degrees (TOUCH YOUR NOSE TO THE GROUND AND NOTHING ELSE!!) Then drive your bodey back up to the plank position! NOTHING SHOULD TOUCH THE GROUND!! Laying on the ground is actually easier because you can snake the body up taking your body weight out of the equation as well as not using your core to stay tight and in the plank!!! To MODIFY, set up a box and put your hands on the corner while in the plank then lower your chest to the corner of the box between your hands then push up to full extension. The higher the box the easier the move. Lower boxes are harder!

* THE KETTLEBELL SWING (START RUSSIAN STYLE eye level… PROGRESSING TOWARDS AMERICAN STYLE directly overhead fully extended elbows) This is not a full bend over and not a full squat but a little of both. Swing the kettlebell between your legs then use an explosive extension of the knees and hips (think of jumping off the ground) This will then swing the bar up to the proper height. If you move slow you will not be able to move the heavier weights BUT if your quick and explosive you will be able to handle the proper weights. Heavier weights will teach the proper movement because you CANT MUSCLE IT UP! THEN:

9 MINUTE EMOM ALTERNATE BETWEEN (: 30 SECONDS OF REST IN BETWEEN )

:30 SEC OF BACK SQUAT 45/35 (RX+ 75/55)

:30 SEC OF PUSH UPS

:30 SEC OF KBS 35/26 (RX+ 53/35)

Endurance – Sun, May 19

Birdneck – Endurance

Metcon (No Measure)

50:00 to work through

40 cal row

30 cal bike

200 run or 20 shuttles (no hand touch)

*** every transition complete 5 pull ups – 10 push ups – 15 air squats

POTATO HEAD

Birdneck – Daily WOD

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Metcon (No Measure)

Accessory work:

9 minute row. Complete 3 rounds of the following. If you finish before the end of the minute just sit and rest before the next minute… this is not meant to be the same power output for 9 minutes; think moderate intensity/high intensity/highest intensity.

0:00-1:00 = 12/9 cal row

1:00-2:00 = 15/12 cal row

2:00-3:00 = 18/15 cal row

repeat for a total of 3 cycles.

** today is an opportunity learn the rower; pacing; length; drive; pull; strokes/min (s/m)…

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Crossover – Sat, May 18

Birdneck – Crossover

Metcon (Time)

FOR TIME:

1000/900 M ROW – THEN

3 ROUNDS OF:

12 SHOULDER TO OVERHEAD 95/65 (RX+=115/85)

12 PULL UPS

12 SINGLE DB BOX STEP UPS 35/25 (50/35)

** Then – 40/30 cal bike – THEN

3 ROUNDS OF:

12 ALT ARM DB SNATCHES (SAME DB)

12 PUSH UPS

12 GOBLET SQUATS (SAME DB)

Saturday challenge WOD

Birdneck – Daily WOD

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Metcon (Weight)

9:00-920 WORK TO HEAVY COMPLEX OF:

1 POWER CLEAN WITH A 2-SECOND PAUSE IN THE CATCH OF THE CLEAN (SMALL DIP) AND FROM THERE, WITH NO RE-DIP, DRIVE UP INTO A SPLIT JERK WITH ANOTHER 2-SECOND PAUSE IN THE SPLIT THEN RECOVER… FRONT FOOT THEN BACK FOOT.

Metcon (Time)

FOR TIME:

** 2 PEOPLE ALWAYS WORKING UNTIL THE TEAM COMPLETES 100/90 CAL BIKE AND 200 V-UPS.

** 2 PEOPLE ALWAYS WORKING UNTIL THE TEAM COMPLETES 100 HANGING CLEAN AND JERKS AT 95/65 (115/85) (135/100) AND 300 AIR SQUATS.

** 2 PEOPLE ALWAYS WORKING UNTIL THE TEAM COMPLETES 200 PULLUPS AND 300 PUSH UPS.

**** If the team finishes under 45 minutes all members run 1 mile.

**** If the team finishes under 55 minutes all members run an 800 meter