Warm Up:
CFCDA+
10′ HSPU volume training (advanced athletes)
10′ partner assisted handstand practice (main group)
Skill:
Clean to Front Squat, 10-7-5-4-3-2-1-1, sub Wendler Squat if on strength progression. 20 hollow rocks between all sets.
WOD:
“12.4?”
40-30-20-10 reps of:
Push Up, feet elevated on a plate (thighs may not touch ground)
American KB Swing
Double Under
If you are wanting to play, check this out! ZERO cost to you. We have two teams, CFCDA A and B- each team needs a minimum of 6 players and a max of 8. Starting March 19th, games will Monday and Wednesday evenings, from 6-8pm. Each team plays twice. Except for games where CFCDA A plays CFCDA B, the same players can hang around all night and put the hurt on the other guys! Folks who signed up for the team have first dibs on slots. At 4:30pm on game day, any open slots will be up for grabs. I’ll post game times and any open slots on Facebook!
Can I get a hell yeah?
are you a bullet or a target?
Warm Up:
CFCDA+
teams of three, alternate 8-7-6-5-4-3-2-1 reps of
DB renegade row
Wallball (light)
up-down
Skill:
Deadlift, sumo style. 15 minutes to build to a heavy triple. If you are on the strength progression, do your Wendler DL.
WOD:
“Sore No More”
Teams of three:
while one person takes an easy 10 row, ride, or run, another performs the following:
Reverse Hyper, 2 sets of 15.
30m inch worm, no push up
30m ab disc
this can be broken up as needed. The third person does the following stretching routine:
5′ hamstring band-assisted stretch (2.5′ each leg)
5′ shoulder band-assisted stretch (2.5′ each arm)
Warm Up:
CFCDA+
Ladder drills
Skill:
Press 3-3-3
Push Press 2-2-2
Jerk 3-2-1-1
*build to a heavy press, keep ascending in weight as you go to the push press and jerk. Gamers should focus on form and keep the weights light.
WOD:
Forecast for Saturday: Pain
3-5 rounds of:
90″ hard effort on the airdyne immediately followed by:
1 round of 12.3 (15 box jump, 12 push press/jerk with 115/75# (Gamers use 45/35#), 9 toe to bar)
If you are doing the WOD Saturday am, use this as a chance to work movement patterns and transitions. Sort out your ideal rep/rest recovery ratios.
Warm Up:
Run 800m
Med Ball Warm Up
Skill:
Unbroken Turkish Get-Up: 5-4-3-2-1 reps (each side, ascending)
WOD:
Sun=Run
4 rounds for time of:
15 Pull Up
25 Air Squat
400m Run
Mobility:
gastroc/ankle/IT bands
Warm Up:
CFCDA WU+
2 sets of:
good morning x10
low ring row (strict) x10
hanging windshield wiper x10
Skill:
20 minutes to build to a heavy deadlift (NOT a 1RM)
3-5 sets of DB renegade row x7-10 reps
WOD:
Dan John Special
10-20-30-40-30-20-10 meters
Lunge- alternating waiter/farmer hold (switch every 10m)
between every set of lunges, perform:
North side: 15 KB swings, russian style
South side: 15 push ups
*Good work on 12.2, onward to 12.3!*
Warm Up:
CFCDA WU+
2 sets of:
cuban press x10
ring roll out x10
OH Lunge
Skill:
take 20 minutes to build to a heavy 3-rep squat clean. 60″ foam roll/band mob between heavy attempts. Must complete all 3 reps within 45″ to count!
WOD:
3 rounds
7 hang power cleans at 75% or your 3RM
15 parallette shoots
20 pull ups
* Gamers: If you’re beat up from 12.2, during the Skill/WOD session work on something else, stay light, and or foam roll and stretch.
CrossFit Games Open WOD 12.1:
DJ Juice in the house! Show up, get your sweat on, and cheer your buddies, this is going to be a BLAST!
Show up at either 8 or 9 am. Make sure you understand the movement standards.
Friday 2.24
Warm Up:
CFCDA+3 sets of 2 Turkish Get Up each side (moderate to heavy weight) KB good morning x8
Skill:
Sumo Deadlift 10-7-5-3-3-3
WOD:
“Constancy: the factorial”
Teams of 2:
10-1 reps of DB ground to overhead @ 1/3 BW (Rx+ 1/2 BW)
10m of ab disc
10-1 reps of two handed KB snatch (american swing)
10m of broad jump
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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