© 2017 by Dynamo Academy

CROSSFIT O-TOWN WOD BLOG

April 8, 2020

Warmup 

20 Deadlift with stick

20 Glute Bridges

20 Walking Lunges

20 Passthroughs with stick

20 Burpees

Strength - Deadlift

3 Warmup Sets (15,12,12) Deadlift

4 Working Sets (10,10,10,8) Deadlift

Metcon - The Quick and the Dead(lift)

3-6-9-12-15-18-21-18-15-12-9-6-3

Deadlift (Rx is 135/95)

Box Jump (or Step Up)

April 6, 2020

Warmup

3 rounds slowly:

Run 200m

50 Jumping Jacks

40 Double Unders

30 Air Squats

20 Snatch with dowel or light KB/DB

10 Pushups

Strength - Snatch

3 Warmup Sets (15,12,12) Power Snatch (BB/KB/DB)

4 Working Sets (10,10,10,8) Power Snatch

Metcon

3 RFT:

800m Run

30 KB/DB Deadlift

20 KB/DB Swing

10 KB/DB Snatch

April 6, 2020

Programming Notes: For a rough guideline of the programming, we will be doing hip flexion strength (Squat, Thruster, Deadlift) on Monday, Wednesday and Friday, and weightlifting/gymnastics Tuesday and Thursday. The metcons will build off the strength/gymnastics movements. 

Additionally, the volume will vary throughout the month, with the rough scheme being 10s during the first week of the month, 5s during the second, 3s during the third and then deload week (higher reps) during the last week. 

Warmup

20 Arm Circles

20 Glute Brudges

20 Pushups

20 Air Squats

20 Situps

Strength

3 Warmup Sets (15,12,10) One-Arm Thruster (KB or DB)

4 Working Sets (10,10,10,8) One-Arm Thruster (KB or DB)

Metcon - One-Arm Kalsu

For Time 

100 One-Arm Thrusters

Every minute do 5 burpees (start with burpees)

April 4, 2020

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Workout 1

Complete as many rounds as possible in 10 minutes of:


10 squats


9 dumbbell snatches, right arm


10 push-ups


9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

April 2, 2020

Warmup 

Run 200m slowly

20 Burpees

20 Lunges with overhead stretch

20 Pushups

20 Pass Throughs

20 Overhead Squat with Stick

Strength 

3 Warmup Sets (10,8,8) of Overhead or Back Squat

5 Working Sets (3,3,3,3,8) of Overhead or Back Squat

Metcon - Iron Ranger

For Time

94 Goblet Squats 

94 Push-Ups

94 Sit-Ups

94 Russian Kettlebell Swings 

22 Burpees

April 1, 2020

Warmup

2 Rounds for Quality:

30 Double Unders

30 Jumping Jacks

30 Pushups

30 Situps

30 Glute Bridges

30 Air Squats

Gymnastics -