wodify

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Inchworms

7 Single KB Sumo Deadlifts

7 Ring Rows

7 Plate G2OH

15 Plate Hops

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

Partner Workout

Metcon (4 Rounds for reps)

IN TEAMS OF 4…

1. AMRAP x 4 MINUTES

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Bike

*Each Partner starts on different stations and rotate during the rest.

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

Foam Roll During Intro!

2 ROUNDS

5 Tempo Air Squats (3311)

5 Tempo Back Squats (empty bar- 3311)

:20 Hollow Hold

:20 Superman Hold

:15-:20 Active Hollow Bar Hang

8/8 Plate OH Split Squats

Into…

2 ROUNDS

5 Heels Elevated Squats (3311)

5 Toes Elevated Squats (3311)

5 Kip Swings

10 Hanging Knees to Elbows

8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)

Strength

Back Squat (1×10)

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Front Squats (135/95)|(95/65)

20 Toes 2 Bar

-9:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Roll L-Side IT Band & Quad

2:30 Roll R-Side IT Band & Quad

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms (no Push-Up)

5 Push-Up to Pike

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles (building in height as you go)

10 Arm Haulers

:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

10m Bear Crawl

10m Quadruped Crawl

:20- :30 Superman Hold

2 ROUNDS

2 Hollow Body Wall Walks

5/5 SA DB Push Press (:03 negative)

8/8 Split Squat

100m Run

Workout

Metcon (Time)

FOR TIME

22-20-18-16-14

DB Push Press (40/30)|(30/20)

DB Suitcase Reverse Lunge

*200m Run after every full round.

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

2-3 minutes of light Rowing or Biking.

then…

3 ROUNDS

25’ Bear Crawl

25’ Frog Jumps (Jumping Air Squat)

25’ Broad Jumps

25’ Burpee Broad Jumps

Strength

Metcon (Weight)

ON A 13:00 RUNNING CLOCK…

Build to a “Heavy” Set of the Following Complex:

1 Deadlift

1 Hang Power Clean (Tall)

1 Hang Power Clean (Mid-Thigh)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

10/8 Cal Row

10 Hand Release Push-Ups

8 Hang Power Cleans (135/95)|(95/65)

-13:00 Time Cap-

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)

Flow through 10 reps of each…

Air Squats

Trunk Twist

Arm Crosses

Arm Circles

Bootstrapper Squats

Then…

Barbell Warm-Up – 2 SETS…

5 Deadlifts

5 Muscle Clean → Power Clean

5 Push Press

5 Push Jerks

Workout

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

3:00 Bike/Row

Into…

3 ROUNDS

5/5 KB Single Leg RDLs

5 Russian KB Swings

5/5 Single Arm KB Push Press

5 Slam Balls

5/5 Alt. Lunges

Skill

Warm-up (No Measure)

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.

**Skill is designed to focus on MU but athletes can also work on their DU in this period.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

400m Run (or 2:00 any Mono Mov’t)

30 Air Squats

30 Sit-Ups

400m Run (or 2:00 any Mono Mov’t)

30 KB Swing (53/35)|(35/26)

30 Plate Hops

400m Run (or 2:00 any Mono Mov’t)

30 Slam Ball (20/15)|(15/10)

30 Lunges

*At a Moderate & Smooth Pace Throughout

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10/8 Calories on the Bike (Increasing effort)

5 Inch Worms

8 Arm Haulers

8 Scap Pull-ups

8 Bootstrappers

8 Sots Presses (PVC)

Into…

2 ROUNDS*

5 Behind the Neck Snatch Press

5/5 Alt. Cossack Squats (Back Rack optional)

5 Hang Muscle Snatches

5 Snatch Balance

*First round with PVC / Second round with BB

Workout

Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (95/65)|(65/45)

Strict Pull-up

Finisher

Metcon (Time)

PARTNER FINISHER

IN TEAMS OF 2…

125 Cal Bike*

*P1 works while P2 rests. Partners can alternate as needed.

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!

1 set of each, starting with:

15 Banded Face Pulls

10 BB Strict Press

5/5 Split Squats

Then:

15 Banded Lat Pull Downs

10 BB Push Press

10 Alt Jumping Lunges

Then:

20 Shoulder Taps

10 BB Push Jerks

10 Alt Jumping Lunges

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

4 Jerks (155/105)|(115/75)

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks (135/95)|(95/65)

3 Lateral Burpee Over Bar

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

Row Specific Warm-up

then…

Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…

– Superman Rocks

– Mountain Climbers

– Banded Good Mornings

– Plate Hops

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – Double Under or Triple Under Practice

MIN 2 – Row 200/150m

Workout

Metcon (Time)

FOR TIME

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

Coach B’s Junkyard Dog Warm-up!

Strength

Squat Clean (1×3)

ON A 8:00 RUNNING CLOCK…

Build to Squat Clean for the Workout

*Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).
Please note load for squat clean.