Tuesday, June 1

Broad Fitness

Warm-up

Run 400m F/B
100 Double Unders
3 Rounds of
30m Bearcrawl
30m Crabwalk
10m Weighted Toe Drag
1 min Handstand Hold

WOD:

Press
5-5-5-5-5 (Inc to 5RM)

Sport Specific

Warm-up

Position Specific Warm-up

Strength

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 5 lbs to last workout)

Metcon

5 rounds of:
1 20 yard Four Cone Drill – Right Side Start
1 20 yard Four Cone Drill – Left Side Start

Thursday, May 27

Broad Fitness

Warm-up

Row 500m
5 Rounds of
10 Ball Slams
10 Supermans
10 PVC Good mornings
7 Dips

Team WOD:

5 Rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate G/HD Back Extensions, 30 reps
Split Reps with teammate, only 1 working at a time.
For the L-sit, accumulate 60sec per team.
For the Good mornings and Back extensions, rotate as needed to finish reps.
For the Abmat sit-ups, feet unanchored with soles together.

Sport Specific

Warm-up

Postition Specific Warm-up

Strength

Front Squat
3-3-3-3-3 (Inc to 3RM)

Metcon

Complete as many rounds as possible in 20 minutes:
Max Rep Ring Pull Ups
Sprint 50 yards

Wednesday, May 26

Broad Fitness

Warm-up:

Run 1 Mile

WOD:

4 Rounds
Run 400m
50 Squats

Sport Specific

Warm-up

Position Specific Warm-up

Strength

Bench Press
3-3-3-3-3 Increase to 3RM

Metcon

5 Rounds
15 Knees to Elbows
10 G/HD Raises
5 Good Mornings(95#)

Tuesday, May 25

Broad Fitness

Warm-up

Run 400m F/B
100m Power Skip
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
25 KBS
10 Jumping Lunges
50 Double Unders
50 Paralette Hopovers
x2    15 Dumbbell Push Press
15 Ring Rows

WOD:

“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups

Sport Specific

Warm-up

Position Specific Warm-up

Strength

Deadlift
Find 5RM

Metcon

Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Rest 120 seconds between sets.

Monday, May 24

Broad Fitness

Warm-up

Run 800m
Top Mobility
Bottom Mobility
10 Ninja Mobility
20 Russian Lunge
15 Ball Slams
25 Kettle Bell Swings
20 Box Jumps
15 Glute Ham Raises
10 Jump Squats
25 Wall Balls

WOD:

Back Squat
5-5-5-5-5 (Increase in weight each set and find 5 Rep Max)
Then @ 75% of 5RM perform 1 set of max reps

Sport Specific

Position Specific Warm-up

Strength

Squat
5×5 (Use one weight)
Press
5×1 (Use one weight)

Metcon

AMRAP in 12 min
5 Pull-ups
10 Push-ups
15 Double Unders

Thursday, May 20

Broad Fitness
Warm-up:
Row 500m
Top Mobility
Bottom Mobility
3 Rounds of
15m Roving Plank
15m Bearcrawl F/B
15m Crabwalk F/B
10m Weighted Toe Drag
6 Dumbbell Push Press
10 PVC Push Jerk
WOD:
5 Rounds for Time
3 Push Jerk
25 Burpees
Sport Specific
Strength
Power Snatch
8×2
Metcon
Complete 7 rounds:
Handstand Hold for maximum time
10 Ring Pull Ups

Wednesday, May 19

Broad Fitness

Warm-up

Run 400m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
15 Russian Lunge
30m Bearcrawl
15m Roving Plank
15m Crab Walk
15 Goblet Squat
10 Turkish Get-ups/side

WOD:

“Karen”
150 Wall Balls for Time

Sport Specific

Strength

Power Clean
3-3-3-3-3 @ 90% 1RM

Metcon

Max Distance Broad Jump
*you have 10 attempts to complete your max broad jump
*jump and record longest distance
then…
Complete 20 rounds of:
Sprint 10 yards
*rest 10 seconds between rounds
*run with maximal effort

Tuesday, May 18

Broad Fitness

Warm-up

500m Row
50 Double Unders
Top Mobility
Bottom Mobility
10 Ninja Mobility
3 Rounds of
10 Ring Rows
20 Sit-ups
15 Wall Balls

WOD:

5 Rounds
Run 400m
30 KBS
15 Pull-ups

Sport Specific

Strength

Weighted Chin Up
Find 1RM

Metcon

Complete 7 rounds:
Max Rep Weighted Chin Ups with 50% of 1 RM
Sprint 50 yards
*Select your weight and complete as many reps as possible of chin ups.
*Once you come off the bar sprint 50 yards.
*Rest as needed between rounds.

Monday, May 17

Broad Fitness

Warm-up

3 Rounds of
Run 400m
20 KBS
10 Glute Ham Raises
10 Jump Squats

WOD:

EMOTM for 12 min (Every Minute on the Minute)
Deadlift 3 Reps @ 1.5 x Bodyweight

Sport Specific

Strength

Squat
5-5-5 @ 85% 1RM

Metcon

Complete as many rounds as possible in 15 minutes:
3 Any Way Overhead – 75% of body weight
6 Push Ups
9 Full Glute Ham Raises
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
Post loads and rounds completed .

Friday, May 14

CrossFit Midland has a pair of blue Vibram Fivefingers for sale if anyone is interested.  Details Here.

Leave a comment if you are interested.

Next week we are going to begin posting workouts in the format seen below.

The Broad Fitness WOD is meant for those of you who want to develop an overall fitness that will benefit you in everyday life.  This will give you the capacity to function well across most time and modal domains.  We would suggest this program for anyone who is not training to compete in athletics.

The Sport Specific WOD is meant for athletes that have the need to develop speed and power.

Broad Fitness

WOD:

5 Rounds For Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Sport Specific

Strength

5×5
Power Clean @ 80% 1RM

Metcon

AMRAP in 10 Min
40m Sprint
10 Box Jumps 30″
10 KBS 53#