WOD

12/12/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY

Pre-WOD

Front Squat (7×2)

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pull-ups / Rx+ C2B

Burpees

Coaches choice on midline

Competitors

Metcon (Time)

Rest 5min

Tempo: Row 2k then run 1 mile

11/12/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY
coach lead

Pre-WOD

Metcon (AMRAP – Rounds and Reps)

8-min continuous movement:

2 DL at 80-85% of 1RM

2-1 MU/ Rx+ 3-2 MU

2/2 KB Snatch 70/35# pending athlete
(athletes can work in teams of 2-3 and work at a tempo that allows for efficient movement)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAPx8

2 Snatch 115/75#

6 Box Jumps 24/20in.

20 DU

Post-WOD

Metcon (No Measure)

3RNFT

10 V-ups

20 ABMAT Sit-ups
resting 30s betw rds

Competitors

Good Mornings (3×10)

65% of 1RM

09/12/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY

Pre-WOD

Clean and Jerk

5 reps at 75%

7 reps at 80%

Time allowing: reps between 70-75% of 1RM

rest as needed betw reps/sets

(cap this to 18min)

WOD

Metcon (Time)

Teams of 2:

Buy-in: 24 MU (only 1 can work)



3 rds: ea person must do the 3 rds and teams cannot do the same movement at the same time

40 DU

8 Snatch 95/65#

1 Rope Climb

8 Burpees



Row a total of 1000m (teams can break this up however they want, 1 Rows, 1 rest)



3 rds: (same rules)

8 T2B

8 Hang Squat Clean 95/65#



400m Run together

08/12/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY

Pre-WOD

Metcon (AMRAP – Reps)

EMOMx8

Odd – 6 DL, challenging load ea set (75-80% of 1RM)

Even – max-reps Ring Dips for 20s

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAPx9

7 Pull-ups

7 Box Jumps 24/20in.

100m shuttle Run (50m out, 50m back)

Post-WOD

Metcon (No Measure)

2 rds at tempo:

18 GHD Sit-ups

9/9 weighted Step-up 30/20# DB’s to a 15-18in step

08/12/2017

CrossFit Downtown, CrossFit Punta Cana – HIIIT

Warm-up

Warm-up (No Measure)

5-4-3-2-1

Burpee + Tuck Jumps
resting 10sec betw ea couplet

HIIT

Metcon (AMRAP – Reps)

3x max-reps KB Swings (Russian)

20sec on, 20sec off
Partner-up: Trading off

Metcon (No Measure)

3 x 6 of Dog Jump Overs
Partner-up: (one person goes on all 4s, the other jumps over, scale to one partner being in plank position while the other jumps over)

Metcon (AMRAP – Reps)

4 rds going for 40sec on, 20sec off

Max reps Slam Ball ground to OH and slam into ground – Coaches to Rx loads

Max reps DB Full Sit-ups holding 10/20# DB to chest

3/3 Jumping Lunges followed by 3 push-ups and repeat cycle until 40sec is up

At the end of each triplet round, coaches to do 20 walking lunges with the group then rest 20sec before starting next rd

Metcon (No Measure)

3 sets of continuous movement

8/8 lateral jumps over PVC pipe

8/8 Step-ups on box/bench pending athlete’s ability

8/8 Mountain Climbers

Metcon (Time)

Partner-Up:

30 burpees

30 Ring Rows

30 box jumps

As soon as partners finish, they hold a 90sec plank together
At their own pace, teams of 2 working to get the following in the quickest amount of time possible, they can break it up however they feel best to get it all done.

(only 1 person on the movement at a time)

07/12/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

5min MOBILITY



100m Easy Run

20 walking Lunges

50 DU

200m Easy Run

20 side Lunges

40 DU

300m Easy Run

20 reverse Lunges

30 DU

WOD

Metcon (Time)

1 mile Run

100 KB Swings 53/35# (american)

1 mile Run

Competitors

Metcon (6 Rounds for time)

6x 250m Row
rest 1:2

06/12/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

5min. MOBILITY

The Burgener Warm-up

Pre-WOD

Metcon (Weight)

6x 2 Hang Power Snatch into 2 Heaving Snatch Balance
at 65-70% of 1RM Snatch

rest 90sec-2min betw sets

WOD

Hang Snatch (15)

4 reps at 75% of 1RM

7 reps at 80% of 1RM

4 more reps at any load 80% + phyf

rest to recover betw sets

Post-WOD

Metcon (No Measure)

As Rx’d:

20s Hollow hold immediately into a 90s Plank (load optional)

Rest 1min

Max-reps Sit-ups for 30s

Rest 1min

20s Hollow hold immediately into a 90s Plank (load optional)

05/12/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY… (5min)

Dead by Man-maker

WOD

Bench Press (5-5-5-4-3-2)

Deadlift (3-3-3-2-2-2)

Competitors

Metcon (No Measure)

4 Rounds at tempo:

9 Ring Push-ups

9 Good Mornings, 65% of 1RM

04/12/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY…

2 Rounds of:

10 DL + 8 Muscle Clean + 6 Front Squat + 4 Shoulder-press

200m Run
weight optional

Pre-WOD

Metcon (Weight)

Every 2min for 5 rds:

5 Power Clean into 5 S2OH

starting at 145/105# Rx+ 165/115#
athletes have the option to build 5-10# every rd but hit all 5 reps of each.

WOD

Metcon (Time)

30 Wall Ball 20/14# / Rx+ 30/20#

30 OH Walking Lunges 20/14# / Rx+ 30/20# med-ball

30 cals Row

30 T2B

30 Push-ups BW/25# plate

Coaches choice on midline or accessory work

02/12/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY…

5min Jump Rope

Pre-WOD

Deadlift (3 every 90s for 6R)

at 85% of 1RM (athletes may load if they can hit all 3 reps but reps have to be done consecutively)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

Buy-in: team total of 40 HSPU

250m Row

100m Run

10 Pull-ups

10 KB Sumo DL High Pull 53/35#

5 S2OH 85/55# Rx+ 115/95#

5 Box Jumps 24/20in
Teams of 2

1rd. is ea partner doing all movements (two movements cannot be done at the same time; partners can arrange the order of movements)