Blog Search

6/23/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing and Team Warmup

II: Coach led skill/technique:
TH/RX: 1 clean+1 FS+ 1 Jerk @80% 5 sets
FIT: 1 HC+ 1 FS+ 1 Push Press 5 sets

III: WOD: 3 person team *1 work/2 rest
50-40-30-20-10
Bench Press
Deadlift
Jerk
TH: 185/125   RX: 155/105   FIT: choice

IV: Accessory:
A) DB fly 3×15-light weight
B) GHD/abmat setup-accum 50
C) Foam roll/lax ball to pec and t-spine 3 mins

 

6/22/2017 Crossfit Sweat Angel Workout of the Day

By: 0

I: Briefing & Team Warmup

II: Coach led skill/strategy
-Hang Snatch
-Pullup/MU
-Bastard

III: Strength
Front Squat:
1×10 @60%
1×8 @65%
1×6 @70%
1×6 @75%
1×6 @80%
then…
RDL
1×5 @60%
1×5 @70%
2×5 @75%

IV: WOD: 12 min AMRAP
5 Pullup  TH: MU   RX: C2B   FIT: kipping/RR
10 Hang Snatch  TH: 115/75   RX: 95/65  FIT: choice/hang clean/DB
15 Bastards

V: Accessory:
A) “Chase the Goat”-10 min skill work
B) Hip Internal Rotation Stretch-3 mins each side

6/21/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing & Team Warmup

II: Coach led skill/strategy:
-Rope Climb
-HSPU
**scaling options

III: WOD: Hero Wod Wednesday: “MOORE”


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt

Individual: 20 min AMRAP
1 Rope Climb
400m Run
Max Effort HSPU/Pushup
Partner: 20 min AMRAP
2 Rope Climbs
400m Run (together)
Max Effort HSPU/Pushup
**1 work/1 rest except on run
**SCORE=total # of HSPU

IV: Accessory:
A)Push Press 3×10
B)Hollow Rock-accum 75 reps

6/20/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing & Team Warmup

II: Coach-led strength (10-15 mins):
TH/RX: OHS 5×3 @80% 1RM
FIT: OHS technique

III: WOD: 24 min EMOM:
min #1: max effort   TH/RX: pistols   FIT: gob squat
min #2: max effort   TH/RX: DU          FIT: SU
min #3: max effort   TH/RX: GHD      FIT: wtd/abmat
min #4: REST

IV: Accessory:
A) Single Leg RDL 3×10 each leg
B) Couch stretch and lat stretch 3 mins each side

6/19/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing & Team Warmup

II: Strength: Week 3
Back Squat:
1×10 @60%
1×8 @65%
1×6 @70%
1×6 @75%
1×6 @80%
then…
Deadlift:
1×5 @60%
1×5 @70%
2×5 @75%

III: Coach-led skill/strategy
-DB snatch
-pullup

IV: WOD: 10 minute cap
21-15-9
DB Snatch (alt)   TH: 80/55   RX: 50/30   FIT: Choice
Pull-up                                                                        FIT: RR

V: Accessory:
A) Dragon Flags-accum 30 reps
B) SA DB Row 3×10
C) Pec Stretch/Hurdler Stretch

6/16/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing & Team Warmup

II: Coach led skill/strategy
-Power Snatch
-Bar MU/pull-up
-Bench Press

III: WOD: 30 rds w/partner…1 work:1rest
1 Power Snatch   TH/RX: 80% 1RM    FIT: Hang clean choice wt
3 Bar MU’s             *scale options: pulp/ring row
5 Bench Press       TH/RX: 155/105 or 60%   FIT: choice

IV: Accessory:
A) GHD/abmat setup-accum 75
B) Bicep Curl 3×10
C) Pigeon Stretch

6/15/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing & Team Warmup

II: Coach-led skill/strategy
-Power Clean
-T2B

III: Strength:
FS
1×10 @60%
1×8 @65%
1×8 @70%
1×8 @75%
then…
RDL
1×5 @60%
1×5 @65%
1×5 @70%
1×5 @70%

IV: WOD: 7 min Infinity Ladder
2,4,6,8,…etc
Power Cleans   TH/RX: 95/65   FIT: choice/hang clean
T2B

V: Accessory:
A) Chase the Goat (choose a movement and work for 10 mins)
B)Hollow Rocks: accum 75 reps
C) Foam Roll/Stretch adductors (inner things) and gluten

6/14/2017 CrossFit Sweat Angel Workout of the Day

By: 0

It’s Warrior Wednesday……

I: Briefing & Team Warmup

II: Coach led skill/strategy
*OHWL
*WBS
*HSPU
**scaling options

III: HERO WOD: “Blake”
4 rounds for time…
100′ OH Walking Lunge    TH/RX: 45/25  FIT: 25/10
30 Box Jumps    TH/RX: 24/20     FIT: step up
20 WBS     TH/RX: 20/14     FIT: choice/gob sqt
10 HSPU      FIT: pushup

IV: Accessory:
A) Foam Roll
B) Stretch
*choose 2-3 muscles and spend 3-5 mins rolling out and stretching

6/13/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing & Team Warmup

II: Coach-led skill/strategy:
Barbell Complex

III: Strength:Barbell Cycling: 10-15 mins
*work up to a heavy complex-or-work on complex with light weight
TH/RX: 3 cleans + 3 jerks
FIT: 3 hang cleans + 3 push press

IV: “Aerobic Development”    40 min AMRAP
20 cal row
20 DB C7J @30% 1RM clean
400m run

V: Accessory:
A) Bulgarian Split Squat 3×10 each leg
B) GHD/Abmat situp-accum 75
C) Forward Fold/Straddle Stretch: 3-5 minutes relaxing/breathing in this position