Blog Search

8/18/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing and Coach’s Choice Warmup

II: Coach led technique:
-DL
-BP
-Squat Clean

III: WOD: “Iron Triathlon”
*teams of 3 people   1 work: 2 rest
*25 min cap
TH/RX: 1-20 reps (ex: 1 dl, 1bp, 1 squat clean, 2 dl, 2 bp, 2 sc…)
FIT/teams of 2: 1-15 reps

Deadlift: TH/RX: 1.5x avg bdy wt of 3 ppl
FIT: choice
Bench Press: TH/RX: Males: 1x avg bdy wt Females: .75 avg bdy wt
FIT: choice
Squat Clean: TH/RX: .75 avg bdy wt
FIT: choice

IV: Accessory:
A) Single Arm DB Press 3×8 each arm
B) Single Arm DB Row 3×8 each arm
C) Stretch/foam roll gluten, pecs, quads

 

8/17 2017 Crossfit Sweat Angel Workout of the Day

By: 0

I: Coach-led dynamic warmup

II: Strength: 15 min clock:
FRONT SQUAT:
**work up to a heavy double
1×5
1×5
1×3
1×3
1×2
1×2

III: WOD: 15 min AMRAP w/partner: 1 work:1 rest
Assault Bike intervals
MEN-25 cals
WOMEN-20 cals
*Fit: work in team of 3

IV: Accessory:
A) SA OHDB Lunge 3×5 each leg
B) RKC Plank 3×10 sec holds
C) Jefferson Curl-acccum 15-20 reps

8/15/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing & Coach-led team workout

II: Coach-led skill: Snatch

III: WOD: 20 min E2MOM
Every 2 mins complete:
1 snatch + 2 OHS
TH/RTX: Work up to heavy complex
FIT: Work on OHS technique: 2 OHS every minute (from rack)

IV: Accessory:
A) Strict press 3×8
B) Double kettle bell FR reverse lunge 3×5
C) L-sit: accum 3 mins
D) Optional-accum max cals on assault bike or rower in 3 mins

8/14/2017 CrossFit Sweat Angel Workout of the Day

By: 0

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”–Thomas Edison

I: Briefing & Warmup

II: Strength:
BS
1×6@70%
1×6@80%
1×3@90%
1×2@95%

III: WOD: 13 mim AMRAP
3 DL   TH/RX: 135/95   FIT: choice
6 HC
9 STO
12 Burpee over the bar

IV: Accessory:
A) GHD hip ext-accum 75 reps
B) GHD sit up-accum 75 reps
C) Strict pull up-accum 30 reps

8/10/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing & Team Warmup

II: Strength:
FS
1×6 @65%
1×6 @75%
2×6 @80%
then…
RDL
1×5 @ 60%
1×5 @65%
2×5 @70%

III: WOD:
9 DB squat cleans  TH/RX: 60-80/40-60  FIT: choice/hang
90 DU   FIT: SU
7 DB squat cleans
70 DU
5 DB squat cleans
50 DU

IV: Accessory:
A) 10 Front raise+10 Lateral raise+10 posterior fly
*super set   *3 sets
B) 15 v-situps+15 tuck ins  *3 sets
C) Foam roll and stretch glutes

8/9/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing & Team Warmup
*coach’s choice

II: Coach led Skill:
-Snatch
-Clean
-Jerk

III: WOD: w/partner 1 work:1rest
15 min AMRAP:
50 cal row
50 Snatches  TH: 135/95   RX: 115/80   FIT: choice/DB snatch
50 cal bike
50 Cleans       TH: 135/95   RX: 115/80   FIT: hang clean/choice
50 cal ski erg
50 Jerks           TH: 135/95  RX: 115/80   FIT: Push Press/choice

IV: Accessory:
A) L-hang: accum 3 mins
B) D-ball carry: accum 3 mins

8/8/2017 CrossFit Sweat Angel Workout of the Day

By: 0

I: Briefing and warm-up

II: Coach led skill

III: WOD:

Aerobic Development
40 min AMRAP
*everything should be done in 2 or less sets…if not achievable, go lighter/scale movement

10 HSPU                                Fit- Strict DB press
10 Pullup                                Fit – RR
20 WBS        TH/RX- 20/14                    Fit – Goblet squat
20 Pushups                                Fit- elevated pushups
30 walking lunge
30 Russian KBS    TH/RX- 24/16                        Fit- Choice weight

IV: Accessory
A) GHD or v-situps-accum 75 reps
B) Hip ext-3×12 *wtd if possible
C) Couch stretch-3 mins each side *contract/relax