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Platinum WOD, September 30, 2022

Platinum WOD, September 30, 2022

PL 9.30.22 200m Run Warm Up Death By Body Weight Platinum At Home Perform 2 reps of each of the following movements at the top of each minute: Squats Push Ups Knee Tucks Add 2 reps of each movement for each minute. 2 reps in the 1st min, 4 reps in the 2nd min, 6 […]

Daily Workout WOD, September 30, 2022

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) […]

Daily Workout WOD, September 29, 2022

9.29.22 Metcon 200m Run Then for 10 mins cycle through: 4 Inchworms 8 Down Ups 8 Empty Barbell Strict Press 8 Push Presses 5 Single Arm DB Push Press + 5 Split Jerks (left arm) 5 Single Arm DB Push Press + 5 Split Jerks (right arm) Push Jerk (Weight) Every 90 secs x 6 […]

Platinum WOD, September 28, 2022

PL 9.28.22 200m Run Warm Up Coach Led Warm Up Platinum Giant Circuit Complete 2 sets of 45 secs on / 15 secs rest of the following stations: Ball Slams Step Ups Push Ups Crossovers Battle Ropes Ring Rows Lay 2 Stands / Seated Lay 2 Stands Sled Push / Pull Cool Down Stretch

Daily Workout WOD, September 28, 2022

9.28.22 Metcon 200m Run 30 DUs / 60 Singles Then complete 3 sets of: 10 Banded Pull Downs 10 Banded Reverse Flys 10 Banded Y’s 6/side Single Arm Ring Row + Rotation 10 Shoulder Activations 5 Bench Press (T51X1) (increase the weight on each set of your Bench Press) Bench Press (Weight) EMOM x 8 […]

Daily Workout WOD, September 27, 2022

9.27.22 Metcon 1 min Inchworms 1 min Jumping Jacks 1 min Single Under Jump Rope 1 min WTY on floor 1 min Banded Pull Apart 1 min Hang DB Snatch 1 min Hang Muscle Snatch with empty barbell Metcon 4 mins of Technical Focus The goal here is to get the right spot of contact […]

Platinum WOD, September 26, 2022

PL 9.26.22 Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP X 7 mins: 14 Squats 14 Crossovers 100m Walk Rest 3 Mins Metcon (AMRAP – Rounds and Reps) AMRAP X 7 mins: 14 Alternating Hang Snatch 14 Step Ups 14 Jumping Jacks Metcon AQAP complete 3 rounds of: 7 Flutter Kicks 7 […]

Daily Workout WOD, September 26, 2022

9.26.22 Metcon 200m Run 2 min Baby Squat on floor PNF with back on floor – hands on feet (PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs) Then complete 2 sets of: 5/side Spiderman Lunges with Thoracic Rotations 8/side Side […]

Barbell Club WOD, September 24, 2022

BB 9.24.22 Mobility and Barbell Warm Up Power Snatch + OHS + Squat Snatch (1 + 1 + 1 building to a heavy but perfect complex) Complete the listed movements as a complex Metcon Complete 3 sets of: 4 Seated Box Jumps 3 Scapula CARs each way Metcon Complete 3 sets of: 8 Strict Muscle […]

Cardio CrossFit WOD, September 24, 2022

CFC 9.24.22 Metcon (AMRAP – Reps) With a partner complete: AMBAP (As Many Burpees As Possible) in 5 mins! One works while the other rests Metcon (Time) AQAP with a partner complete: 2000m Row 30 DB Front Squats (35/20) 40 Box Jump Overs (24/20) Time Cap: 15 mins Complete the movements in any order you […]

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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