“Death By Endurance WOD”
E5MOM
RX 400m Run / SC 300m
3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up
Add after each round.
3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up
Go until athletes can not complete work in the 5 minutes.
Workouts
Saturday 8/3
WARM UP
Every :30 on the :30 for 5:00:
Partner mirror drill
*Partners rotate controlling movement every :30.
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
400 meter partner carry
400 meter sandbag carry
400 meter farmers carry
400 meter lunge
*One partner “working” at a time. Every time you switch, both partners complete 5 burpees.
Friday 8/2
WARM UP
5:00 empty sled push/pull
3 rounds:
10 kip swings
10 banded pull aparts
10 air squats
SKILL
6 x 50 meter lateral sled pull (3 each side)
*Athletes can use the same leg to drive or alternate using kareoka. Sleds should be loaded heavy enough that athletes need to walk the sleds.
WORKOUT OF THE DAY
EMOTM 30:00:
-
15 pull ups
-
30 push ups
-
45 air squats
-
60 double unders
-
200 meter run
*Score total reps completed.
Foundations(X)
SKILL
Bench/floor press
5 x 5
WORKOUT
1 to 12 for time:
Box jump overs
Alternating hang DB snatch
*18:00 time cap.
Thursday 8/1
WARM UP
10:00 mobility
*Ankle and hip focus
SKILL
N/A
WORKOUT OF THE DAY
“CrossFit Total”
50:00 to establish 1RM for each:
Back squat
Strict press
Deadlift
*Score the combined total of all 3 lifts.
Wednesday 7/31
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
3 rounds:
10 calorie bike
10 meter walking lunge
10 alternating sprinters lunge
SKILL
FOLSOM/RANCHO:
8×25 yard swims (15 strokes Folsom), :45 seconds rest between efforts
Odd 25s fast effort freestyle
Even 25s easy effort backstroke
ROCKLIN/SACRAMENTO/WHITNEY:
5×5 DB Bulgarian split squats (per leg)
*Build to heavy for the day.
WORKOUT OF THEE DAY
FOLSOM/RANCHO:
For time
200 yard swim (120 strokes Folsom)
1 min hollow hold – can break, but accumulate 1 min total
200 yard swim (120 strokes)
1 min front plank (again, just accumulate)
200 yard swim (120 strokes)
SACRAMENTO/ROCKLIN/WHITNEY:
16 min EMOM
Odd – (15/12) cal bike
Even – (15) burpees
*Score total reps completed.
Coaches notes week 11
Swim skill is designed to focus on repeating fast efforts with recovery between each round. Swim WOD is meant to test swim endurance under core fatigue. Dryland WOD looks to have athletes sustain a high heart rate for an extended period of time.
Tuesday 7/30
WARM UP
3 x rolling 250 meter row
*Every meter +/- target equals 2 wall ball, 2 knees to elbows
SKILL
Pullover technique
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP:
50 calorie row
40 wall ball
30 hang clean
20 shoulder to overhead
10 pull overs
RX: (135/95)
55+: (115/75)
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
21-18-15-12-9
Kb swing
Ice skaters (each leg)
Abmat situps
*20:00 time cap.