Workout of the Day

Partner WOD

Orange Coast CrossFit – CrossFit

Metcon (No Measure)

30m EMOM

1) 10 Wall Balls + 6 DL 185/115

P.1 P.2

2) 12 Hang Cleans 185/115

Split

3) 200m Run

Competitor Program

Orange Coast CrossFit – Competitor Program

A: Snatch Grip Deadlift (2-2-2-2-2)

*All sets at 110% of 1RM Snatch. Work on hitting all of your snatch positions in the first pull
* 1 Min Weighted plank between each set. (45/25)

B: Pause Snatch (1-1-1-1-1-1-1-1)

These will be building from 30% to 80% of 1RM Snatch in small increases

C: Metcon (AMRAP – Reps)

20 Min EMOM

Min 1: 200m Sprint

Min 2: 5 Squat Snatch @ 65-70% of 1rm
All Snatch reps will be dropped, reset, and go. Work on a proper starting position, good contact, speed under the bar as you move your feet, catching in a vertical up right position.

FRIDAY

Orange Coast CrossFit – CrossFit

A: Back Squat (2-2-2-2)

* All reps will be completed at 88% or 1RM Back Squat

– 5 increasing height box jumps between each set. Starting height will be [30/24″]

B: Metcon (Time)

For Time:

10-8-6

Squat Snatch (135/95)

Bar Facing Burpees

Single Arm KB Front Rack Walking Lunges (B/Y)

[Example for lunges = 5 on the right & 5 on the left]

Competitor Program

Orange Coast CrossFit – Competitor Program

A: Metcon (No Measure)

10 Min Clock [Skill Crusher]

3 sets:

10 Tripple Under attempts

12 FT HS Walk into 5 Strict HSPU

10 alt Weighted Pistol [increasing weight]

B: Back Squat (5-5-7-10)

Find a HEAVY Set of 10.

C: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

2 Ring Muscle Up

4 Hang Squat Clean (205/ 135)

8 American KBS (70/53)

D: Metcon (AMRAP – Reps)

5 Min EMOM:

12 GHD Sit Ups

Turbo Diesel

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

10 Min AMRAP

10 Training Bar Hollow Rock Press (15-35lbs)

50m Run

10 Back Rack Step-Up (15-35lbs)

50m Run

– 1 Min Rest –

8 Min EMOM:

min 1: 30 sec Max Rep Ring Row

Min 2: 10 Burpee Broad Jump

Min 3: 30 sec alt pistols to a seat

Min 4: 10 alt DB Snatch (15-45lb range)

THURSDAY

Orange Coast CrossFit – CrossFit

A: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

B: Metcon (AMRAP – Rounds and Reps)

18 Min EMOM

Min 1: 13/11 Cal Row

Min 2: 4 Pull Ups + 8 Push Ups + 12 Air Squats

Min 3: 40 DU’s

– 2 Min Rest –

5 Min AMRAP

10 V-Ups

5 DB Burpees [10lb to 20lb range]

Competitor Program

Orange Coast CrossFit – Competitor Program

A: Metcon (Time)

Recovery Day Swim!

5 Rounds:

– 25m underwater Swim

Rest 1 Min

-150m Swim @ 70% effort

[each round of 100m swim change the style]

RD 1: Freestyle

RD 2: Breaststroke

RD 3: Backstroke

RD 4: Butterflystroke

RD 5: Sidestroke (change sides at 50m)

B: MOBILITY (No Measure)

– Back

– Shoulders

– Lats

– Hips

– Calves

– Ankles

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

10 Min Clock!

Take this time to work on a skill you need to improve on.

Example….

– Double Unders

– Ring Or Bar Muscle Ups

– Butterfly Pull Up or C2B

– Pistols

– Handstands or HS Walk
* Note what your skill work was and what your progress was!

A: Split Jerk (2-2-2-2)

* Complete all sets at 86-88% of 1RM Split Jerk. Taken from the rack.

Between each set…..

– 10 Strict Toes 2 Bar

– 150m Farmer Carry (R/B)

– 12 Cal Ski or Bike SPRINT

Competitor Program

Orange Coast CrossFit – Competitor Program

A: Metcon (No Measure)

[Accessory]

3 Sets: Rest 2 Min between sets

– (5) L-Sit to Hand Stand or Accumulate 60 Sec L-Sit hold on P. Bars.

– 12 Bent Over DB Row (ea arm) [increasing weight each set]

– 10 Single Arm DB Arnold Press

(ea arm) [increasing]

– 15 Cable Crossover Row

A: Muscle Snatch (3-3-2-2-1-1)

The Muscle Snatch will be taken for the Hang Position. Increase weight each set until you reach a challenging single. (Not Max)

B: Drop Snatch (3-3-3-3-3)

Small weight increases each set.

C: Metcon (Time)

15 Min Time Cap!

3 Rounds for Time:

10 Med Ball Ground to Over Shoulder (150/100) [alt shoulders]

15 GHD Sit-Up

20/17 Cal Assault Bike

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL

A: Metcon (No Measure)

12 Min AMRAP

20 Ab-Mat Sit-Ups

18 Walking Lunges w/ DB’s

[15-45lbs]

16 Plank w/ alt DB drag [10-20lbs]

40 Singles on Jump Rope

– 1 Min Rest –

6 Min EMOM

Min 1: 8 HR-Burpee

Min 2: 11/9 Cal Row

Min 3: 45 Sec Wall Sit w/ DB Curl