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Platinum WOD, August 1, 2022

Platinum WOD, August 1, 2022

PL 8.1.22 Coach Led Warm Up Metcon (Time) AQAP complete: 4 min Row 30 Push Ups, Shoulder Tap, Shoulder Tap 3 min Row 20 Lunge, Lunge, Squats 2 min Row 10 Jumping Jack, High Knee, High Knee 4 min Row Cool Down Stretch

Daily Workout WOD, August 1, 2022

8.1.22 Metcon Hip & knee external rotation on bench 90sec/side 200m run 40 DUs / 8- Singles 90 secs/side Bench T-Spine Stretch 1 min/side High Box Step Ups 1 min Overhead Plate Reverse Lunges 1 min Empty Barbell Front or Back Squat 1 min Empty Barbell Squat Cleans Clean (Weight) EMOM x 12 mins: 1-4: […]

Cardio CrossFit WOD, July 30, 2022

CFC 7.30.22 Garage Fight (3 Rounds for reps) Complete 3 rounds for total reps with 1 min at each station of: Single DB Thrusters (35/20) Single DB Hang Snatches (35/20) Jumping Lunges Single DB Hang Clean & Jerks (35/20) Burpees over DB Rest Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 20 mins: 100m […]

Platinum WOD, July 27, 2022

PL 7.27.22 Don’t forget to wear your CUP MATCH colors! 200m Run Warm Up Metcon (AMRAP – Rounds) Team AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100ft Shuttle Walk/Run Athletes will work through the movements as listed. When they complete the 100ft Walk/Run they will call out the […]

Daily Workout WOD, July 27, 2022

7.27.22 CUP MATCH EVE! The last class of the day will be the 12pm wod! Metcon 200m Run Then complete 3 sets of: 8/side Single Arm DB Half Get Ups 8 Inchworms 30 sec HS Hold 8 Ring Rows (T2120) 8 Shoulder Activations Metcon EMOM x 8 mins: 1. 6-8 Strict HSPUs / DB Pike […]

Daily Workout WOD, July 26, 2022

7.26.22 Metcon 1 min Assault Bike or Row 1 min/side Bent Over Lat Stretch 1 min Banded Reverse Fly to Y’s 1 min Behind the neck PVC Prone Press Up (lying on the floor, on your chest, behind neck press with the PVC not touching your head) 1 min Seated PVC Prone Press Up 1 […]

Platinum WOD, July 25, 2022

PL 7.25.22 200m Run Warm Up Metcon TABATA: 1. Step Up Left + Step Up Right + Squat 2. Push Up + Shoulder tap Left + Shoulder Tap Right Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10/side Crossovers 10 DB Thrusters 10/side DB Reverse Lunges 100m Walk Cool Down Stretch

Daily Workout WOD, July 25, 2022

7.25.22 Metcon 200m Run Then for 8 mins cycle through: 30 Single Under Jump Rope 8 Down Ups 8 Air Squats 4/side DB Lateral Lunges 4/side Single Leg Squat with bench 8 DB Goblet Squats Back Squat (10-8-8-6-6 at about 55-60-65-70-75% of 1RM) Hold for 3 secs at the bottom of each rep Warm up […]

Barbell Club WOD, July 30, 2022

BB 7.30.22 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 1 Prone Swimmer Hover 1 Hip CAR each leg High-Hang Snatch (Weight) EMOM x 20 mins: 1-7: 3 High Hang Snatches at n more than 70% 8-14: 2 High Hang Snatches at no more than 80% 15-20: 1 High Hang Snatch […]

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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