WOD

19/10/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

2 Steady Rounds:

20 Good Mornings

15 Scap Pull-ups

5 Wall Walks

Pre-WOD

Deadlift (4-4-4-3-3)

WOD

Metcon (No Measure)

10min of Skill work on MU, BMU or progressions.
Skilled athletes should work on stringing together MUs in 2+ reps

Metcon (No Measure)

5min of Skill work on HS Walk, HSPU
(kip, strict or parallette)

Post-WOD

Metcon (Time)

3RFT

15 ABMAT Sit-ups

12 V-ups

9 K2E

18/10/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

4 Steady Rounds:

30s Dead Hang (from pull-up bar)

10 Step-ups

200m Run
(cap of 15)

Pre-WOD

Metcon (Weight)

EMOMx10

ODD – 4 HB Back Squat, (all at challenging loads 75-80%+)

EVEN – 11 Pull-ups (C2B optional)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

7 G2Sh 95/65# Rx+155/105#

2 DB Manmakers 30/20#

7 Box Jumps 24/20in

17/10/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

800m Run

The Burgener Warm-up
use PVC

Pre-WOD

Snatch First-Pull (6×3)

85% of 1RM Snatch

Rest 1min betw sets

High-Hang Snatch (6×2)

All at 70-75% of 1RM for position and skill

Overhead Squat (3×5)

All at challenging loads, 75%+ of 1RM

Rest to recover betw sets

WOD

Metcon (Time)

5 Rounds at tempo

40m Farmer Walk 45/30# Rx+ 60/40# DB’s

7-5 HSPU (strict or kipping)

5 Thrusters 85/55#
The goal is to move at a consistent pace ea Round

16/10/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

10 Inch Worm PU

20 Toe Touches

30 Back Lunges

Pre-WOD

Bench Press (5×3)

WOD

Metcon (Weight)

Every 3min for 4R
20 UB KB Swings 53/35# Rx+ 70/53#

(american)

200m Run @ max effort

Post-WOD

Push-ups (40/30)

25/10# (plate)

Coaches choice on midline

14/10/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

1min Plank

200 Med Ball Run

10/10 Med Ball Step-ups

15 Med Ball Clean

Pre-WOD

Power Clean (12)

ALL reps at heaviest load possible.

Athletes should choose a near-ME load and work on moving heavy load. (cap this to 18min.)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAPx18

7 Box Jumps 24/20in.

7 Pull-ups

7 Ring Dips

Row 18/15 cals.

13/10/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

6 Inch Worm PU

12 Wall Therapy Squat

9 Pike PU

100m Farmer’s Walk
(cap of 15)

Pre-WOD

Back Squat (3-3-3-2-2-2)

Gymnastics

Metcon (No Measure)

8min. of Skill work on either MU or HSPU/HS Walk.
Coach to assign the movement for each athlete.

Metcon (Time)

Partner Run Work:

4 x 400m at high tempo
(one runs, one rests – this is a high tempo “relay”)

12/10/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

AMRAPx5

5 Burpees

10 Jumping Lunge

15 DU / 30 singles

Pre-WOD

Push Press (4×5)

All at challenging loads, approx. 75-80% of 1RM, rest to recover betw sets

Metcon (Weight)

5×2 Push Jerk OR Split Jerk
(athlete to choose), all at heavy loads (80-85% +), rest to recover betw sets

WOD

Metcon (Time)

4RFT

12 T2B

15 Air Squats

18 Pull-ups

21 AbMat Sit-ups

Post-WOD

One Arm Dumbbell Row (3×10/10 )

max load ea set, rest to recover betw sets

11/10/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

5min Jump Rope.



50 Walking Lunges

30 Good Mornings

10 Wall Walks

WOD

Metcon (Time)

Run 1 mile

30 DL at Body Weight

Coaches choice on midline or accessory work

10/10/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

400m Run



21-15-9

HR Push-ups

PVC OHS
load optional

Pre-WOD

Metcon (Weight)

EMOMx7

1 Snatch at 75% of 1RM

5 HSPU
Coaches: cap the 6 reps to 40sec

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAPx14

1 MU

3/3 KB Snatch 53/35# (to the same arm)

25 DU

6 Thrusters 65/45#

6 Burpee to plate

Post-WOD

Metcon (No Measure)

NFT: 50 Med Ball tap sit-ups 20/14#
(tap ball behind head)

09/10/2017

CrossFit Downtown, CrossFit Punta Cana – HIIIT

Warm-up

Warm-up (No Measure)

4RNFT, Coach-lead of:

15sec running in place

15 jumping jacks (any style)

15sec chop step

15sec squat hold

HIIT

Metcon (No Measure)

3R, coach lead with PVC

5 snatch balance into 3 OHS

5 Thrusters

5/5 lateral jumps over PVC

5 walk-outs length of PVC

Metcon (No Measure)

4R of 30s on, 30s off

Max reps jump rope – double unders or lateral hop or running in place

Max reps of KB Sumo DL HP

Push Up Plank position for 30sec

Max reps ring row (then hold onto rings when/if fatigued untl 30s is up)

Metcon (No Measure)

Slam Ball Circuit, Teams of 2, one person works, one rests

3 sets of 3/3 Ground to over opposite shoulder

3 sets of 6 slam ball

3 sets of 3/3 Russian Twists (feet off floor)

Rest 2-3min

As a group, coach-lead, 3R at tempo

6/6 Jumping Lunges

6/6 Mountain Climbers

12 elbow to knee sit-ups

6 switch-hand push-ups

Metcon (No Measure)

3 x 1-min BW plank, resting 1min betw sets