September 20, 2017

coach

Pre-Hab:
Monster Walk
Leg Swings
Dead Bug

Warm Up:
2 Rounds:
Fast High Knees
Butt Kicks
Shuffle Shuttle
Broad Jump
-then-
20 Banded Air Squat
1min Ankle Stretch
2min Banded Ankle Mobility

SWOD:
2 Cluster + 5 Thruster
5 Sets

WOD: 
21-15-9 for Time:
Goblet Squat
Kettlebell Swing
Pull-Up

Competitor WOD:
88#/70#
Chest to Bar

Cool Down:
Wide Legged Seated Forward Fold
Couch Stretch
Fire Log

Extra Credit:
3min Plank, 2min Left Side Plank, 2min Right Side Plank

Switch Barbell Club:
Clean and Jerk
3/70%, 3/75%, 2/80%, 2/73%, 2/78%, 1/83%, 2×1/85%, 2×1/90%
Clean Pull
5×4/105%
Back Squat
2×4/85%, 2×2/90%
Wide Stance Good Morning – Try To Increase From Last Week
5-5-5-5-5
Ab Work Of Your Choice
5×10

SwitchFit:
Warm-up
Row 2min
10 Burpee
10 Ring Row
Row 3min
60sec Hollow Hold

SWOD
Bench Press
8-8-8-8
Superset 30 sec Ring Plank Hold

WOD
10 min Alternating EMOM
1-10 Box Jumps
2-10 Ring Row
Rest 2 min
Then
AMRAP 12 min
500 m Rest
30 sec Rest

September 19, 2017

jenna

Pre-Hab:
Toe Squat
Banded Ankle Mobility
Super Rack

Warm Up:
3min Row
-then-
Monster Walk
High Skips
Forward Walking Lunge
-then-
3min Foam Roll of Choice

SWOD:
Bulgarian Split Squat
4×10

WOD: 
2 Rounds for Total Reps:
2min Single Under
Rest 1min
2min Battle Ropes
Rest 1min
2min Burpee
Rest 1min

Competitor WOD:
Wear Weighted Vest 20#/10#

Cool Down:
Cat Stretch
Doorway Stretch
Samson Stretch

Extra Credit:
40 Russian Lean

Switch Barbell Club:
Sotts Press
10-10-10
Power Snatch, Pause @ 1 Inch
6×3/75%
Chin Ups, Max Reps, for 5 Sets
Ab Work Of Your Choice
5×10

September 18, 2017

josh

Pre-Hab:
Glute Smash
Quad Smash
Groiner

Warm Up:
100 Double Under
Plantar/Dorsa Flex
Shuffle Shuttle
High Kicks
1min Ankle Stretch
20 Air Squat Pause

SWOD:
Pistol Progression

WOD: 
4min AMRAP:
400m Run
15 Burpee Bar Hop
Max Power Snatch
-Rest 4min-
4min AMRAP:
400m Run
15 Burpee Bar Hop
Max Power Clean
-Rest 4min-
4min AMRAP:
400m Run
15 Burpee Bar Hop
Max Deadlift

Competitor WOD:
135/95
175/125
225/155

Cool Down:
Pigeon Pose
Couch Stretch
Reverse Hurdler Stretch

Extra Credit:
40 GHD Sit-Up

Switch Barbell Club:
Snatch
3/70%, 3/75%, 2/80%, 2/73%, 2/78%, 1/83%, 2×1/85%, 2×1/90%
Snatch Pull
5×4/105%
Front Squat
5×4/85%
RDL, % of Clean
5×10/95%
Ab Work Of Your Choice
5×10

SwitchFit:
2 rounds:
100 Single Under
10 Wall Ball
10 Sit-up
10 Leg Lift
10 Mountain Climber
10 Side to Side Push-up
10 Jumping Air Squat

SWOD
Single-Leg Squat
8-8-8-8 per side
Superset 10 Banded Air Squat

WOD
In 18 minutes:
800 m Run
Then in the remaining time:
10 Dumbbell Thrusters
10 Plank Row
10 Russian Twist
5 Manmakers

September 17, 2017

warren

Pre-Hab:
Bottoms Up
Wall Bug
Scapula Push-Up

Warm Up:
Row 250m
-then-
3 Rounds for Quality:
10 Forward Overhead Duck Walk
5 Sots Press
10 Backward Overhead Duck Walk
5 Sots Press
-then
Row 250m

SWOD:
5 Push Press + 3 Split Jerk
5 Sets

WOD: 
For Time:
1000m Row
100 Air Squat
25 Burpee
750m Row
75 Air Squat
20 Burpee
500m Row
50 Air Squat
15 Burpee
250m Row
25 Air Squat
10 Burpee

-25min Cap

Competitor WOD:
None

Cool Down:
Couch Stretch
Tripod
Ankle Stretch

Extra Credit:
100 Double Under

September 16, 2017

tax man

Pre-Hab:
Super Rack
T-Spine Smash
Teres Smash

Warm Up:
2 Rounds:
Bear Crawl Down & Back
1min Box Rack Stretch
Under the Fence Over the Fence
1min PVC German Stretch
1min Ankle Stretch

SWOD:
2 Clean + 5 Front Squat
5 Sets

WOD: 
15min AMRAP:
5 Power Snatch
5 Overhead Squat
5 Power Clean
5 Push Jerk

Competitor WOD:
155#/105#

Cool Down:
Cat Stretch
Wall Splits
Reclining Pigeon at the Wall

Extra Credit:
100 Doube Under

Switch Barbell Club:
Snatch, 15 Minute EMOM, Doubles @ 75%
Clean, 15 Minute EMOM, Doubles @ 75%
Front Squat, 15 Minute EMOM, 5 Minutes @70%, 5 Minutes @ 75%, 5 Minutes @ 80%
-then-
5 Heavy Front Squat Singles

September 15, 2017

wod

Pre-Hab:
External Rotation Smash
Teres Smash
Quad Smash

Warm Up:
2 rounds for Quality:
1min Tripod
1min Low Bear
1min Bird Dog
1min Hip to Ham Stretch
1min Superman Hold

SWOD:
Turkish Get Up
3×3

WOD: 
“Happy Birthday Megan Z.”
2 Rounds of:
17 Box Jump
17 Pull-Up
-Rest 2min-
2 Rounds of:
17 Pull-Up
17 Inverted Burpee
-Then-
34 Box Jump

Competitor WOD:
Chest to Bar
30”/24”

Cool Down:
Pigeon Pose
Wide Legged Seated Forward Fold
Doorway Stretch

Extra Credit:
100 Double Under

SwitchFit:
Warm-Up
400 m run (5 burpees at every distance marker for 25 total burpees)
10 Gristle
10 Leg Lift
10 Sit-Up
10 Inch Worm
10 Straight-Arm Pull

SWOD
Pull-Up
5 X 5
Try to decrease your band. At least one set should be negatives with no band.

WOD
6 Rounds
1 min Calorie Row
1 min Burpees (over the rower)
1 min Assault Bike
1 min Rest

September 14, 2017

bri

Pre-Hab:
Ankle Stretch
Toe Squat
Monster Walk

Warm Up:
High Kicks
Under/Over The Fence
Inch Worm
Shuffle Shuttle
-then-
Junkyard Dog

SWOD:
Back Squat
5-5-5-5-5

WOD: 
For Time:
200m Run
21 Thruster
400m Run
15 Thruster
800m Run
9 Thruster

Competitor WOD:
135#/95#

Cool Down:
Fire Log
Super Rack
Banded Ankle Mobility

Extra Credit:
100 Double Under

Switch Barbell Club:
Muscle Clean
5-5-5-5
Power Clean+2 Dips+Split Jerk
2×1/70%, 4×1/75%
Upright Row – Try To Increase From Last Week
5-5-5-5-5

Sam Dancer Seminar

The seminar lead by Sam Dancer is quickly approaching! Have you registered yet? If not, what is holding you back? Registration for the seminar will close October 7th, so be sure to act quickly!

If you are interested in competing, this is your chance to pick the brain of a CrossFit Games athlete.  Or maybe you have no interest in competing? Sam will be covering topics that can be applied to any level of athlete to improve strength/performance and reduce injury. He will cover a variety topics from proper movement mechanics, common faults in lifts, accessory movements, and diagnostic tools. He will also touch base on programming, supplementation, and keeping balance in your life and training.  This will be a valuable experience for anyone that attends- whether you are an “average Joe”, competitive athlete, or a gym owner.

To read more about Sam Dancer, click here.

Remember, registration for this seminar will close on October 7th. Don’t miss this great opportunity to be trained and learn from a Games athlete and all around stand up guy! To register now, click here. If you have an additional questions, please e-mail matt@switchcrossfit.com.

 

September 13, 2017

jake

Pre-Hab:
Straight Arm Pull
Kip Swings
Scapula Push-Up

Warm Up:
2 Rounds:
100m Run
10 Push-Up
10 Straight Arm Pull
100m Run
10 Air Squat
10 Inch Worm
-then-
4min Foam Roll

SWOD:
3 Press + 4 Push Press + 5 Push Jerk
5 sets

WOD: 
5 Rounds for Time:
10 Wall Walk
10 Toes to Bar
30m Walking Lunge

Competitor WOD:
None

Cool Down:
Cat Stretch
Doorway Stretch
Samson Stretch

Extra Credit:
100 Double Under

Switch Barbell Club:
Clean and Jerk
2×3/70%, 2×3/75%, 2/78%, 2/73%, 2/75%,1/80%,  2×1/85%
Clean Pull To Explode+Clean Pull
5×4/105%
Back Squat
4×4/83%
Good Morning – Try To Increase From Last Week
5-5-5-5-5
Ab Work Of Your Choice
5×10

SwitchFit:
Warm-Up
2 rounds:
25 Jumping Jack
20 Leg Swing
15 Air Squat
10 Push-up
5 Overhead Rotation (ea. direction)
10 PVC Good Morning
15 PVC Pass Through

SWOD
16 min Alternating EMOM
1- 10 KB Swing (Increase weight every other round.)
2- 10 Ball Slam

WOD
AMRAP 20 min
400 m Run
10 Sledgehammer Strike
200 m Waiter Carry

September 12, 2017

ao3

Pre-Hab:
Super Rack
Fire Hydrant
Glute Smash

Warm Up:
100 Double Under
-Then-
2 rounds of:
1min Saw Plank
10 PVC Good Morning
10 Jumping Air Squat
10 Push-up
10 Hollow Rock

SWOD:
3 Power Clean + 2 Clean
5 Sets

WOD: 
For Time:
15 Ring Muscle Up
-then-
4 Rounds:
20 Goblet Squat
12 Dumbbell Power Snatch
200m Run

Competitor WOD:
50#/35#

Cool Down:
Samson Stretch
PVC German Stretch
Toe Squat

Extra Credit:
100 Double Under

Switch Barbell Club:
Sotts Press
10-10-10-10-10
Power Snatch+Low Hang Snatch
4/65%, 4/70%, 4/73%, 3×2/78%
Chin Ups, RPE of 1, for 5 Sets
Ab Work Of Your Choice
5×10