WOD

Lunes

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

10 min

Pre-WOD

Metcon (Weight)

OTM for 8min

Odd – DE: 7 Sumo DL (all at 60-65% of 1RM)

Even – 7 wall walks to vertical /7 Strict HSPU until you have to kip

WOD

Metcon (Time)

For time: 30 Power Cleans at .75/.80 of BW/.85BW/BW, cap of 5min.

Post-WOD

Metcon (No Measure)

4 rds of task (athletes may work together)/10/20# weighted vest

6-9 ring dips (one set)

6-9 chin-ups (strict)

30 elbow to knee sit-ups

Competitors

Metcon (Time)

2 mile run at high tempo

Cool-Down

17/02/2018

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Pre-WOD

Back Squat (3-3-3-3-3 )

3-3-3-3-3 HB Back Squat (put athletes in groups of 3) – cap this to 15min

WOD

Metcon (AMRAP – Rounds and Reps)

18-min AMRAP, teams of 3

1 rd is ea person doing the movements, teams would then add up score but they cannot do the same movement at the same time

Buy in with a team having to complete: Only two can work & only 1 movement can be done at a time

1200m of rowing

60 wall ball



9 pull-ups

9 burpees

6 Ground to OH 65/95#

6 lunges (any style)

Pool WOD

Metcon (Time)

4RFT: cap 15min

25mt Swim

15 HSPU

25mt Swim

10 D-Ball Cleans #100/70

16/02/2018

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

15/02/2018

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

10min Warm Up

WOD

Metcon (Time)

For time:

Run 800m

30 OHS 75/105# (take bar from the ground)95/135#

30 Power Cleans 75/105#/95/135#

Run 800m

Post-WOD

Rope/GHD/Situp

3 rds of Task/Skill:

3 rope climbs

15 GHD Sit-ups, med ball optional (Games standard)

25 Full Sit-ups

Cool-Down

10 min Streching

5 min Foam Roller

14/02/2018

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Pre-WOD

Deadlift

OTM for 8min

3 DL, starting at 70% of 1RM and building to a heavy 3RM

WOD

Metcon (Time)

3RFT

10 Muscle-Ups

12 Burpees

15 Box Jumps 20/24in.

Post-WOD

Metcon (AMRAP – Reps)

2-min max reps ab mat sit-ups

Rest 2min

Max time Hollow Rock

Competitors

Metcon (Time)

3 rds at tempo

Run 800m

Row 1000m

13/02/2018

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Banded Shoulder Warm Up

Pre-WOD

Metcon (Weight)

OTM for 10min

Odd – 4 weighted strict pull-up, 10/15# and add ea set if possible, 2 sets or less & 30sec cap

Even – max reps HSPU for 20sec

WOD

Metcon (Time)

4RFT, cap of 15min

5 DB Manmakers 30/40#35/45#

10 walking lunges holding 30/40#/35/45# DBs

10 TTB

10 DB Snatch (Rds 1 and 3 w/ the left arm, 2 and 4 with the right arm)same loads as DBMs

Post-WOD

Metcon (No Measure)

3 x 20 med ball toss sit-ups ea, coaches to Rx med ball loads for each

Cool-Down

General Streching

12/02/2018

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

10 min Mobility

10 min Warm Up

WOD

Metcon (AMRAP – Rounds)

20-min AMRAP

5 Thrusters 55/85#

10 Calorie Row

15 Wall Ball 14/20# to 9/10ft

20 KB Swings (Russian) 35/53#

Run 200m

Core

Max time plank hold

Cool-Down

15 min General Streching

10/02/2018

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

5 min Movilidad

5 min General Warm up

Pre-WOD

Back Squat (2-2-2-1-1-1-1)

2-2-2-1-1-1-1 HB Back Squat

WOD

Metcon (Time)

4RFT, teams of 3

Buy in with 4 x 12 KB Swings each (Russian), one works while the other 2 rest

1 rds is ea athlete doing:

40m OH Plate Carry (shuttle) 25/45#

4 Squat Snatch 45-65#/85-145# – Coaches to Rx for ea team

8 Pull-ups

12 Full Sit-ups

Buy out with 12 burpees each.

Pool WOD

Metcon (Time)

4 Rounds For Time:

12 KB swings

50mt Swim

12 Goblet Squats

50mt Swim

——

Buy Out

1 min L-Sit hold

Cool-Down

10min Strech

09/02/2018

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

10 min

Pre-WOD

Bench Press (3-3-3-3-3-3)

6 x 3 Bench Press, starting at 70% of 1RM and building to a heavy 3RM, rest up to 2min betw sets

WOD

Hang Power Clean (2-2-2-2-2-2-2)

7 x 2 Hang Power Clean, starting at 70% of 1RM and building to a heavy 2RM, rest up to 90sec betw sets

Competitors

MU & HS wlk

15/20 Strict MU NFT

Rest to recover

10min of HS Walk Skill

Metcon (Time)

PM:

3 mile run at tempo

Cool-Down

Group Streching 5 min

07/02/2018

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Pre-WOD

Clean and Jerk

OTM for 10min

2 Clean and Jerk, challenging load (75-80% of 1RM), full break/re-set betw reps, cap this to 30sec

WOD

Metcon (Time)

5RFT, Cap of 15min

3 Shoulder to OH (take bar from the ground) 65/95#/105/145#

5 bar facing burpees

5 OHS 65/95# (take bar from the ground)/105/145#

5 TTB

Post-WOD

Plank

2min Plank BW or load – athletes choice

Competitors

Push Ups

50 push-ups NFT

Cool-Down

Streching

Foam Roller