Archive for February, 2019

March is here

Posted: February 20, 2019 by crossfittotactfit in Uncategorized

So, we have completed one month of the focused programming.  You should be noticing that you are not so tired on runs.  The shorter distances are good for really pushing yourself.

For this month, keep up the good work and really push yourself on the runs.

4 Mar

Strength – Tabata Squat, Push up, Sit up

WOD – Partner WOD – 12 Min AMRAP

                Run (together) 100M with Medball (20/14)

                Partner A –  20 Wall Balls

                Partner B – 20 Med Ball Cleans

                Run (together 100M) with medball

                Partner A – 20 Med Ball Cleans

                Partner B – 20 Wall Balls

(note: Both partners work at the same time.  If you finish before your partner then you get to rest. )

5 Mar

Strength – Dips 5x Max reps every 2 minutes

WOD – 10 Rounds for time

                1! Hand release push up (do 1, then 2, then 3…)

                20!(2) butterfly Sit up (do 20, then 18, then 16…)

                100M sprint

(This will look like this, do 1 push up, 20 sit ups, run.  2 push ups, 18 sit ups, run…)

6 Mar

WOD – 6 RFT

                Run 400M

                20 Air Squats

7 Mar

Strength – Back Squat, 10, 8, 6, 4, 2 then Front Squat, 2, 4, 6, 8, 10 Every 2 Minutes

WOD – 8 min AMRAP

                5 Pull ups

                10 Squats holding med ball overhead

8 Mar

Strength – Deadlift 10, 10, 10, 10 Every 3 minutes

WOD – Row 5K – 25 min cap!

11 Mar

WOD – Farmers Carry 50M (blue line to blue line and back)

                10! Hand Release Push Ups

                1! Butterfly Sit ups

(note:  Do a carry, then 10 push ups and 1 sit up, then back to the carry)

Finisher – 1 Minute

                Max Reps push press (65/45)

 

12 Mar

Strength – Press 5, 5, 5, 5, 5 Every 3 minutes

WOD – Row 1000M

                20 DB Clusters (55/35)

                20 DB Man Makers (55/35)

                20 DB walking Lunge (55/35)

                20 Pull ups

13 Mar

WOD – 20 min AMRAP

                1 min per station, with a 1 min break between stations

                Pull ups/seated pull ups

                Dumbbell strict press – 55/35

                Bent over barbell row – 135/95

                Hand Release Push up

                Toes to bar

Finisher – Death By….  40M run (blue line to blue line and back).

Every minute do one shuttle run (hand must touch the floor when you turn).  Increase run by a lap each minute.

14 Mar

Strength – 3 reps of bear complex (Power Clean, Front Squat, Push Press, Back Squat, Push press)

(a rep of bear is 8 cycles of the complex)

WOD – 10 min AMRAP

                Row – 20 Cal

                10 Deadlifts – 225/165

                10 shoulder to over head – 135/95

                10 Pull ups

                Run 80M

(note, set it up in a line.  You start at the rower, move to next station for DLs, move head to next station for S2OH, move ahead to rig for pull-ups, then jump on track to run back to the rower)

15 Mar

WOD – 2/4/6 repeats

3 min to run 200M (rest remaining time)

5 min to run 400M (rest remaining time)

7 min to run 600M (one lap, rest remaining time)

6 Min to run 600M (one lap, rest remaining time)

4 min to run 400M (rest remaining time)

2 min to run 200M (rest remaining time)

(Note should be at least a 1:1 work rest cycle on these.  Faster athletes will have more rest which is fine.  The goal is to run hard the entire distance and recover before the next leg)

18 Mar

WOD – Run a 5K for time (8 full laps)

19 Mar

POOL WOD – 20 Min AMRAP

Arm pull only – 50Y (freestyle arms)

                10 push up

                Leg kick only – 50Y (freestyle kick only)

                10 Squats

                Fully Stroke – 50Y

                10 Bench dips

20 Mar

Strength – 10 sets, sprint 40M (to start of batting cage) Jog back

WOD – Plank plate race Break into teams

                Partner 1 – Grabs a 45# plate and runs it to far end, sets it down and returns

                All other partners hold a plank

                Partner 1 tags partner 2.

                Partner 1 assumes the plank, partner 2 runs the plate once partner is in the plank

Each person should do 4 trips per race

21 Mar

SSS – Hi, Low, Floor Squat clean complex (15 min)

Build to a heavy weight while doing 1 high hang squat clean, 1 low hang squat clean, 1 squat clean from the floor.  Must be unbroken!

WOD – For time

                100 Double Unders

                100 Push Press (65/45)

                100 box jump overs

22 Mar

WOD – 10 RFT

                Run 200M

                10 Squat (135/95)

Finisher – 1 Min max HRPU, 1 min max BFSU

25 Mar

Strength – Every 3 minutes – 4 rounds Double Kettle Bell Complex (1.5/1.0)

5 – Dead lift, dead clean, Front Squat, Push press/jerk

(For dead lift and dead clean, the bell must be at a dead stop on the ground!)

WOD – The Gooch – 3 RFT

                100 Russian KB Swings (1.5/1.0)

                150M run (exit at the rig, enter at the rower, so you don’t run the key.  Keeps the flow going)

 

26 Mar

Strength – Backsquat: 10, 8, 6, 4, 2, 4, 6 (Every 3 minutes)

WOD – For time

                50 Front Squat – 135/95

                50 Burpee Box Jump over

 

27 Mar

Strength – Hand Release Push up, 5×10

                Med Ball Butterfly Sit up 5×10

(Note:  Do push-ups then sit-ups.)

WOD – E3MOM for 30 Min

                Run 400M.  (note:  if an athlete does not complete the 400M in 3 min, they rest the remaining time and go on the next round.  So, if they fail to make round 5 and finish 20 seconds into round 6.  They rest all of round 6 and go on round 7.  They will do 9 total rounds vice 10)

 

 

28 Mar

WOD – 4 RFT – 20 Min cap

80M farmers walk 55/35 (end of mats to start of batting cage)

12 – Clean Wall Balls (30/20) (ball starts on ground, do a clean into a wall ball)

80M farmers walk 55/35 (end of mats to start of batting cage)

4 – Rope Climbs

Finisher – 200M walking lunge

 

29 Mar – USAF Pt Test

                1 minute max reps push-up

                5 min rest

                1 min max rep sit ups

                10 min rest

                1.5 mile run