WODS

2018-12-16

Choctaw CrossFit

Choctaw CrossFit

Backstop
Warm-up
1 Minute
Easy Bike
Active Samson

:45 Seconds
Moderate Bike
Step Back Lunges

:30 Seconds
Faster Bike
Walking Lunge + Air Squat at Top

Dumbbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Hang Reverse Lunges

(Using 1 Light Dumbbell, 5 Reps Each Side)
Mobility
Pigeon Pose: 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Dumbbell Ankle Stretch: 1 Minute Each Side
Stepping out into a lunge, place dumbbell on top of the front knee. Keeping the heel on the ground, drive the knee forward over the toe.

Elevated Front Rack Stretch: 1 Minute
Place the elbows in front of the body onto a box or a bench with arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Couch Stretch: 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
2 Rounds
4 Dumbbell Front Rack Reverse Lunges
4 Calorie Bike
Metcon
Metcon (Time)
5 Rounds:
10 Dumbbell Front Rack Reverse Lunges (50/35)
25/18 Calorie Schwinn Bike
Athletes will choose a dumbbell weight that is challenging, but that will be completed unbroken on every round. There are 10 total reps, or 5 per leg.

The plan here is simple. With a small number of reps on the dumbbell lunges, let’s plan to go unbroken here. On the bike, we can find the max pace that still allows for unbroken sets on each round.

2018-12-15

Choctaw CrossFit

Choctaw CrossFit

Thrusters
Weightlifting

2018-12-14

Choctaw CrossFit

Choctaw CrossFit

Chief
Warm-up
Line Drills
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose: 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Dumbbell Ankle Stretch: 30s each side
Stepping out into a lunge, place dumbbell on top of the front knee. Keeping the heel on the ground, drive the knee forward over the toe.

Elevated Front Rack Stretch: 1 Minute
Place the elbows in front of the body onto a box or a bench with arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Rehearsal
1 Round:
3 Power Cleans (w/ a lighter weight)
3 Push-ups
3 Squats

1 Round:
3 Power Cleans (w/ working weight)\
3 Push-ups
3 Squats
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

2018-12-13

Choctaw CrossFit

Choctaw CrossFit

Joker
Warm-up
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Banded Lat Stretch: 1 Minute Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Couch Stretch: 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
3-2-1: Deadlift
1-2-3: Toes to Bar

Build to Workout Weight

1 Round
3-2-1: Deadlift
1-2-3: Toes to Bar
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
1-2-3-4-5-6-7-8-9-10: Toes to Bar
In this simple couplet workout, the reps start on opposite ends. The workout flows like so:
10 Deadlifts
1 Toes to Bar
9 Deadlifts
2 Toes to Bar
….

We’ll follow that format until the final round of 1 Deadlift and 10 Toes to Bar.

Looking for a deadlift weight that athletes could complete 25+ repetitions unbroken when fresh, with no more than 1 break on any set within the workout. We’ll likely break up the toes to bar more than the deadlifts, but the variation should be something that athletes could complete 15+ unbroken reps when fresh.

If the toes to bar number is quite large (55 reps), athletes have the option to simply complete 3-5 reps following each round to manage volume. This puts them somewhere between 30-50 reps. We can also change up the variation and keep the rep scheme the same.

At the beginning and end of the workout, time spent on each movement will be very uneven. The beginning of the workout is spent on mostly deadlifts, where the end is toes to bar heavy.

Some sets to consider cutting in half are rounds 10 through 6. A quick, planned break is better than a prolonged, unplanned rest. While unbroken sets are impressive, they are not suggested, especially on the toes to bar, which tend to fatigue more quickly than deadlifts.

Don’t confuse hard work for unbroken sets. Taking a quick break before you feel like you need to will allow for much shorter rest times and better overall scores.

2018-12-12

Choctaw CrossFit

Choctaw CrossFit

Play Ball
Warm-up
:30 Seconds
Medicine Ball Foot Taps
Active Spidermans

Medicine Ball Deadlifts
Active Samson

Squats to Medicine Ball
Push-up to Down Dog

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Child’s Pose on Box: 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Medicine Ball Squat Hold: 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Weightlifting
Power Snatch (Heavy 5)
15 minutes here to build to heavy set of 5 power snatches. These are to be performed touch and go, prioritizing solid mechanics over weight on the bar. To reduce bars on the floor, we can have those not being used put away as athletes group up into teams of 2-3 for this.
Rehearsal
1 Round
2 Power Snatches
4 Box Jump Overs
6 Wallballs
Metcon
Metcon (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
The power snatch should be a weight that athletes could cycle for 12-15 reps when fresh, with singles or small sets being the expectation during the workout.

With a good amount of work ahead, singles may be the best strategy to open things up on the barbell. While athletes are likely capable of moving bigger sets, single are more sustainable.

Athletes can look to move at a steady pace on the middle movement. This should be a pace that allows for a seamless transition to the ball for 2-4 sets.

Sets on the ball should be setup to minimize time spent not moving. Some options are as follows:
2 Sets: 15-15
3 Sets: 12-10-8
4 Sets: 8-8-7-7

2018-12-11

Choctaw CrossFit

Choctaw CrossFit

Crash Course
Warm-up
:45 Seconds
Easy Bike
Knuckle Drags

Moderate Bike
AbMat Sit-ups
Mobility
Chest Stretch: 1 Minute
Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 1 minute

Up Dog: 1 Minute
From a flat, belly down position on the floor, athletes will get their chest up by pressing the arms straight through the floor. Doing so will stretch out the abdominals and hip flexors. Focus on long deep breaths.
Rehearsal
1 Round
5 AbMat Sit-ups
4 Calorie Bike
3 Pull-ups
2 Wreck Bag Over Shoulder (Lighter)

Build to Workout Weight

1 Round
5 AbMat Sit-ups
4 Calorie Bike
3 Chest to Bar Pull-ups
2 Wreck Bag Over Shoulder
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
50/35 Calorie Schwinn Bike
40 Sit-ups
30 Chest to Bar Pull-ups
20 Wreck Bag Over The Shoulder (70/50)
In this AMRAP chipper, athletes will move through 4 different movements. If you have more people than bikes, stagger by 3-4 minutes.

Athletes who have goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while athletes whose main goals are outside the gym can complete chin over bar pull-ups. We recommend that athlete are able to complete 15+ repetitions unbroken when fresh to maintain the current rep scheme.

The AbMat Sit-ups are the least taxing movement on breathing. Moving at a steady pace can allow athletes to catch their breath for the three challenging movements that follow.

Next on the bike, athletes can look to bring up their effort a touch from the sit-ups. The more confident they are stringing together big sets on the bar, the faster they can afford to push the bike.

30 reps may be a lot of chest to bars for some athletes. Depending on comfort level, athletes can aim for 3-6 sets here:

3 Sets: 12-10-8
4 Sets: 10-8-6-4-2
5 Sets: 6-6-6-6-6
6 Sets: 5-5-5-5-5-5

Last but not least is the Wreck Bag. The nature of the movement means that athletes are gutting out singles here. We can move faster than we want knowing the AbMat Sit-ups follow. The Bag will travel over one shoulder and released to fall behind the athlete. The athlete then turns around and repeats.

2018-12-10

Choctaw CrossFit

Choctaw CrossFit

Freddy Krueger
Warm-up
:30 Seconds
Quad Stretch
Right Arm Farmers Carry

Active Samson
Left Arm Farmers Carry

Active Spidermans
Right Side Kettlebell Deadlift

Slow Air Squats
Left Side Kettlebell Deadlift

Push-up to Down Dog
Kettlebell Goblet Squats

(Using 1 Light Kettlebell)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Kettlebell Ankle Stretch: 45 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.

Pigeon Pose: 45 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Weightlifting
Back Squat (3 sets x 5 reps)
Athletes will have 15 minutes to work through their 3 sets of 5 back squats, taking a few warmup sets before diving into their working sets. We’ll partner up on racks based on height and predicted weight selection.
Rehearsal
1 Round
6 Kettlebell Swings
6 Burpees
Metcon
Freddy Krueger (Time)
21-15-9:
Kettlebell Swings (70/53)
Burpees
The goal here is to choose a challenging kettlebell weight, something heavier than we’re accustomed to, but also something that can be completed unbroken. Getting just outside the comfort zone and pushing for unbroken sets is the goal on the kettlebell. This will allow athletes to not stop moving throughout the workout.

Burpees are regular burpees, requiring full extension and a small clap overhead.

The first goal of the day is to push for unbroken sets on the kettlebell. This is likely the only place where the workout has a potential to come to a stop, as athletes can always continue to keep moving on the burpees.

The burpee pace should then be the max pace that allows for a quick transition and unbroken set on the bell the next time around.

The sticking point of the workout is probably going to be the round of 15’s. Let’s mentally and physically prepare ourselves to keep moving here, knowing that there is only the round of 9 to follow.

2018-12-09

Choctaw CrossFit

Choctaw CrossFit

Sweat Buckets
Warm-up
30 Seconds
Easy Row
Easy Bike
Active Samson

Medium Row
Medium Bike
Active Spidermans

Faster Row
Faster Bike
Air Squats
Mobility
Ankle Stretch: 30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Couch Stretch: 30 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
5 Calorie Row
5 Calorie Bike
3 Calorie Row
3 Calorie Bike
1 Calorie Row
1 Calorie Bike
Metcon
Metcon (Time)
For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike
In this Sunday sweat-fest, athletes will move back and forth between the bike and the rower. Note the difference in calories for men and women. If short on bikes or rowers, you can start athletes on different stations. For example, one athlete could start with a 50 calorie bike, while to other starts with a 50 calorie row.

Alternating between high reps on one machine and lower reps on the other machine, athletes can take a little bit of a different approach today on the bookends. Knowing that we are rewarded for higher power output, we can aim to move more aggressively on the big sets of 50 and 40, using the sets of 10 and 20 on the other machine to dial it back a bit an recover. Think of it as working in a couple different gears. The recovery on the other machine allows athletes to recharge and come back for a faster pace on the machine requiring a big set.

There is the set in the middle where athletes are completing 30 on the rower and the bike. Since the calories are the same there, athletes can look to hold a similar moderate pace for both before getting back to staggered sets.

Another approach would be to hold one gear throughout, but today might be a good day to try something different.

2018-12-08

Choctaw CrossFit

Choctaw CrossFit

LFIT
Weightlifting
Bench Press (find a 1 RM)
Metcon
Metcon (Time)
20 Dumbbell Hang Squat Cleans (50/35)
50 Double Unders
30 Toes 2 Bar
50 Double Unders
40 Dumbbell Thrusters (50/35)
50 Double Unders
40 Dumbbell Step Ups (24/20) (50/35)
50 Double Unders
30 Dumbbell Snatches (50/35)
50 Double Unders
20 Sit Ups
50 Double Unders

2018-12-07

Choctaw CrossFit

Choctaw CrossFit

Team Barbara
Warm-up
30 Seconds
Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Pizza Tag
Every athlete in class gets an AbMat. The AbMat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their AbMat hit the ground, they must perform 5 air squats before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the AbMat in every time it hits the ground.
Mobility
Chest Stretch: 1 Minute
Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side.

Squat Hold (Elevated Heel): 1 Minute
With the feet elevated onto the edge of the AbMat, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible, drive the knees out, and keep the heels on the ground.
Rehearsal
1 Round
2 Pull-ups (Each)
3 Push-ups (Each)
4 AbMat Sit-ups (Each)
5 Air Squats (Each)
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Taking on a partner version of the classic CrossFit benchmark workout, Barbara. Splitting reps up as they see fit, teams will complete all the reps at one station before moving on to the next. One athlete works at a time while the other rests. If one partner is doing banded pull-ups, while the other does kipping, the reps will still count equally towards their score. Note any movement modifications in notes when logging scores.

With 20 minute of work ahead of us, choosing a sustainable rep scheme from the beginning will be important. Switching out early and often can delay muscular fatigue, allowing team to get more work done within our time window.

On the pull-ups and the push-ups, sets of 5 from the beginning will likely be sustainable later on.

On the squats and sit-ups, sets of 10 can keep athletes from slowing down too much and give them enough rest to come back for another.

Communication will be key as well. Upon finishing a set, athletes can tell their partner what number they are on within the movement, not how many they did. This helps avoid any possible mid-workout confusion. Use marks on a board or chips to keep track of rounds. 
"

2018-12-06

Choctaw CrossFit

Choctaw CrossFit

Frogger
Warm-up
20 Seconds
Quad Stretch
Knee to Chest
Straight Leg Kicks

Side Lunge
Cradle Stretch
Walking Samson

Walking Spiderman
Air Squats
Inchworms

Side Shuffles
High Knees
Butt Kickers
Mobility
Banded Walks
A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.
Rehearsal
1 Round
6 Calorie Row
100 m Run
Metcon
Metcon (Time)
6 Rounds:
20/14 Calorie Row
200 m Run
Similar to yesterday’s workout, we can aim to keep our round splits pretty close to each other. The intensity will be a different, as there is no rest built in, but the mindset is similar.

Yesterday we hit the work hard, rested, and came back for more. Today we want to spread out effort across the six rounds.

One way we can make our rounds similar is to treat round one like we would round three. The third round is usually where a fast start can catch up to us. If we can hold a pace that we see ourselves holding in round three from the onset of the workout, our efforts will likely be spread more evenly throughout the workout instead of being front loaded.

2018-12-05

Choctaw CrossFit

Choctaw CrossFit

Rugrats
Warm-up
1 Minute
Easy Bike
Active Spidermans

45 Seconds
Medium Bike
Active Samson

30 Seconds
Faster Bike
Air Squats

Dumbbell Warmup
Performed With Light Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
5 Front Squats
5 Step Back Lunges (Each Leg)
Mobility
Pigeon Pose on Box: 45 Seconds Each Leg
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Dumbbell Squat Hold: 1 Minute
Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.
Rehearsal
1 Round
4 Burpee Box Jump Overs
5 Dumbbell Front Squats
6 Calorie Schwinn Bike
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
21/15 Calorie Schwinn Bike

Score is Slowest Round
In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5 minute interval. Rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00 on the clock. If short on bikes, stagger the next heat by 2 minutes. They would go on the 2:00, 7:00, 12:00, 17:00, and 22:00. The weight on the dumbbell front squats should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, these are ideally completed unbroken on each round to achieve the fast pace we are looking for. Athletes will record all 5 times, with the slowest one being their score for the day.

If unable to bike:
15/12 cal Row

While we are looking for these rounds to be completed quickly, we want to be smart with our approach. The goal is to take virtually no rest and speed up with each movement if possible.

Starting with the burpee box jump overs, athletes can aim to move at a smooth, moderate pace through all 9 reps. Moving well here will allow them to pick immediately transition to the dumbbells for 15 reps, picking up a little bit of speed in cycle time. Moving on to the last movement, the bike, athletes can hammer the first couple seconds before settling into a still aggressive pace to finish things out. In order of movement, we can think of our speed as moderate, moderate-fast, fast.

2018-12-04

Choctaw CrossFit

Choctaw CrossFit

Down Time
Warm-up
30 Seconds
Active Spidermans
Plate Ground to Overhead

Active Samson
Plate Squats (Pressing Away)

Push-up to Down Dog
Plate Overhead Reverse Lunges

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch: 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Front Rack Stretch: 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps."
Weightlifting
All coming out of the rack, athletes will have 15 minutes to build to heavy sets of 5-4-3-2-1. Athletes can expect to take 3-4 sets before their working set of 5. Partner up on racks based on height and weight selection.
Push Jerk (Heavy 5)
Push Jerk (Heavy 4)
Push Jerk (Heavy 3)
Push Jerk (Heavy 2)
Push Jerk (Heavy Single)
Rehearsal
2 Rounds
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
Metcon
Metcon (AMRAP - Reps)
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish
We’ll be looking to climb as high as possible by 3 reps until the 7 minutes is up. With the push jerk likely being the limiting factor here, athletes should should a weight that they are capable of push jerking for 25+ unbroken repetitions when fresh. Reference rep cheat sheet below for recording scores:

Finish 3’s: 9 Reps
Finish 6’s: 27 Reps
Finish 9’s: 54 Reps
Finish 12’s: 90 Reps
Finish 15’s: 135 Reps
Finish 18’s: 189 Reps

As with any ascending rep scheme workout, the reps you can see (3’s up to 9’s) are somewhat of a buy-in. The workout really starts to set in when we reach the double digit rounds. It is better to have gas in the tank for the beefy rounds than to expend all the energy in the single digit rep rounds.

One way to pace this out appropriately is to take the "DT" approach. Just like a common breakup strategy in the Hero Workout "DT", athletes can take a short break with one rep to go on each movement. For example, athletes would complete 2 deadlifts, then break. During the break, they would reset their hands and complete the final deadlift before completing 2 hang power cleans. They would break again, complete their last hang power clean, and then finish out the 3 push jerks unbroken, as these reps do not come back down to the ground.

As the sets get bigger, athletes can take multiple breaks within each movement. However, always taking a break with one rep to go makes for no wasted work.

2018-12-03

Choctaw CrossFit

Choctaw CrossFit

Jump Start
Warm-up
30 Seconds
Easy Row
Easy Single Unders
Active Spidermans

20 Seconds
Medium Row
Higher Single Unders
Push-up to Down Dog

15 Seconds
Fast Row
Double Under Practice
Air Squats
Mobility
Dumbbell Ankle Stretch: 45 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Child’s Pose: 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
10 Double Unders
8 Dumbbell Snatches
6 Calorie Row
4 Toes to Bar
Metcon
Metcon (Time)
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)
In this chipper style workout, athletes will work through four different movements. The weight on the dumbbell snatches should be a load that athletes could cycle for 25-30 unbroken repetitions when fresh. To complete the double under repetitions as written, we recommend that athletes are able to complete at least 60 reps in a row when fresh. This number on the toes to bar would be 15 when fresh. If short on rowers, stagger groups by 2 minutes to avoid any pile ups at the machines.

There are two movements that we can look to find a steady pace with, while the other two will likely require a breakup strategy. The ones to consider taking breaks on are the double unders and the toes to bar. Depending on how comfortable athlete are with the rope, they can look to complete the 60 reps somewhere between 1-3 sets sets. Potential breakups are as followed:

1 Set: 60
2 Sets: 30-30
3 Sets: 30-20-10

The second movement that will most definitely be broken into sets is the toes to bar. While these only happen once, manageable sets will be important in avoiding burnout. Some potential breakup strategies are as followed:

3 Sets: 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6
6 Sets: 5-5-5-5-5-5

With the other two movements, rowing and dumbbell snatches, we can shift our focus from sets to steady pacing. On the rower, let’s find one pace from start to finish that allows athletes to immediately transition to their rope for their planned set there. Having to come back down to the ground with each snatch, we can adjust the time between reps to something that allows for steady movement until the 30 repetitions are completed.

2018-12-02

Choctaw CrossFit

Choctaw CrossFit

Pick Six
Warm-up
1 Minute
Easy Bike
Active Spidermans

45 Seconds
Moderate Bike
Active Samson

30 Seconds
Faster Bike
Push-up to Down Dog

15 Seconds
Sprint Bike
Air Squats

Dumbbell Warmup (Using One Light Dumbbell)
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Hang Reverse Lunges
Mobility
Couch Stretch - 1:30 Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Child’s Pose - 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Up Dog - 1 Minute
From a flat, belly down position on the floor, athletes will get their chest up by pressing the arms straight through the floor. Doing so will stretch out the abdominals and hip flexors. Focus on long deep breaths.
Rehearsal
1 Round
5 Dumbbell Strict Press
5 Calorie Assault Bike
5 AbMat Sit-ups
Metcon
Metcon (Time)
6 Rounds:
10 Dumbbell Strict Presses (35's/20's)
15/10 Calorie Schwinn Bike
20 AbMat Sit-ups
In this Sunday triplet workout, looking to choose a weight on the dumbbell strict press that athletes could complete 20+ repetitions unbroken when fresh. With 60 total repetitions within the workout, a maximum of one break is suggested per round if athletes need it. If short on bikes, stagger by 1 minute.

When we look at the three movements today, we have the bike sandwiched between the presses and sit-ups. The bike is regarded as the most taxing on our conditioning, while the sit-ups and presses work their local muscle groups more than our breathing. With the nature of these movements in mind, we can afford to push the bike a little more. The AbMat sit-ups and presses will be a good time to recover the breath. On the presses, athletes can aim for 1 set, possibly 2. Athletes can get to 5 reps and make a judgement call. We’d rather move well here than move through big sets with a broken position.

2018-12-01

Choctaw CrossFit

Choctaw CrossFit

Back Squat
Strength
Back Squat (1X3)
Metcon
Metcon (Time)
Teams Of 2
Cash In: 2000 m Row
THEN:
10 rounds of:
7 Bar Facing Burpees
3 Thrusters(95/65)
Cash out 1 Mile Wreck Bag Run (35/20)

Switch when needed on Cash in and Cash out.
On the rounds it is I go , you go. So 5 rounds each!

2018-11-30

Choctaw CrossFit

Choctaw CrossFit

Sore Eyes
Warm-up
30 Seconds
Medicine Ball Foot Taps
Knuckle Drags

Air Squat to Medicine Ball
Active Samson

Medicine Ball Deadlifts
Active Spidermans

Medicine Ball Slams
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Child’s Pose on Box - 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch - 45 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.
Rehearsal
1 Round
5 Wallballs
5 Power Snatches
5 Box Jumps
5 Push Presses
5 Calorie Row
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
Five movements is this longer AMRAP workout. The barbell and medicine ball weight is designed to be light, something that athletes could easily cycle 25+ repetitions when fresh. Although the rowing comes at the end of each round and there will be some separation between athletes in the first four movements, we can stagger heats by 2 minutes if there is more people than rowers.

In this longer, high-rep workout, we can aim to find a rep scheme that is repeatable from round to round and movement to movement. We can view these as 100 reps per round, not 20 reps per movement. Seeing these rounds as 5 individual stations as opposed to 1 total rep number can sometimes cause athletes to go too big, too early. On the movements that require it, we can look to hold 2-3 sets across the board from the first round. These movements are the wallballs, power snatches, and push presses.

2 Sets: 12-8 or 10-10
3 Sets: 7-7-6

On the other two movements, the box jumps and the calorie row, athletes can find a steady pace that still allows them to hold on for 2-3 sets on the weighted movements.

2018-11-29

Choctaw CrossFit

Choctaw CrossFit

Arm Candy
Warm-up
30 Seconds
1 Arm Farmers Carry Right Arm
Active Samson

1 Arm Farmers Carry Left Arm
Active Spidermans

Dumbbell Goblet Squats
Push-up to Down Dog

Bike Biathlon
Athletes will start by completing 3 burpees and biking 3 calories. When they get off the bike, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t have dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the bike. If they hit the target, they can get right back into their 3 burpees and 3 calorie bike. Play for either 4 or 5 minutes. Whoever has the most calories at the end is the winner.
Mobility
Chest Stretch - 45 Seconds
Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds.

Couch Stretch - 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
5 Calorie Bike
5 Burpees
50 Meter Farmers Carry
Metcon
Metcon (Time)
6 Rounds:
20/14 Calorie Schwinn Bike
12 Burpees
100 Meter Farmers Carry (53's/35's)
Modify: 15/12 Calorie Row

In this triplet workout, athletes will choose a weight for the kettlebell farmers carry that they could complete 200+ meters unbroken when fresh. Within the workout, 1 break is allowed per round. Burpees are traditional burpees, requiring chest contact on the floor, full extension, and a clap overhead. If short on bikes, stagger by 2 minutes.

Anytime we find ourselves on the bike, harder efforts are rewarded with a faster accumulation of calories. Moving a touch faster here, but at a pace that allows for an immediate transition to the burpees, is ideal. Like we talked about in teaching points, we can approach the burpees as a slower continuation of the bike. Smooth and steady until the completion of the 12 reps. Moving on to the farmers carry, we can aim to hold on unbroken by moving the feet quickly. This movement is a little less taxing on breathing than the burpees or bike. Focus on taking big breaths here to reload some energy before getting back the bike once again.

2018-11-28

Choctaw CrossFit

Choctaw CrossFit

Last Call
Warm-up
30 Seconds
Active Samson
Knuckle Drags
Activer Spidermans
Push-up to Down Dog

15 Seconds
Front Plank
Air Squats
Push-ups
Front Plank
Air Squats
Push-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose + Wrist Stretch: 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. We’ll also add in the wrist stretch during the pigeon pose. Place fingertips towards you for first minute and face them away for the second minute. Looking to create some room for the barbell to sit on the shoulders.
Rehearsal
1 Round
Performed with Opening Bench Press Weight:
3 Deadlifts (Each)
3 Hang Squat Cleans (Each)
3 Bench Press (Each)
Metcon
Metcon (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Masters:
BP- 115/80, 135/95, 155/105
HSC- 95/65, 115/80, 135/95
DL- 155/105, 185/135, 225/155

Three movements, three teammates, and three AMRAPs. Within a 7-minute window, athletes will work through 50 reps at a light weight before moving to 50 reps a slightly heavier weight, and finally as many reps as possible at a moderately heavy weight. The score for each round is the total reps completed at the final bar.

One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 50 reps. If athletes within a team are using separate weights, it is ok to have multiple bars or to change out weights as needed.

On each movement, athletes should be able to complete at least 21+, 15+, and 12+ repetitions unbroken respectively. The three minutes between each AMRAP is there for rest, reset, and recording scores.

With a 1:2 work to rest ratio today, we want athletes working hard for larger sets, but never to the point of failure. Switching before reps start to become a big struggle on the way up will ensure that athletes are able to continue to move efficiently through these sets throughout the AMRAP. When athletes approach near failure, it takes a significant amount of time to recover. Moving well and moving smart will allow each team to get the most possible reps at each station. Fast transitions and quick weight changes can also preserve valuable time within these 7 minute windows.

2018-11-27

Choctaw CrossFit

Choctaw CrossFit

Criss Cross
Warm-up
:30 Seconds
Using 10# Plate
Forward Jumps to Plate
Active Samson

Lateral Jumps Over Plate
Active Spidermans

In and Out Jumps to Plate
Push-up to Down Dog

Midline Plate Game
Athletes will take the 10# plates they used in the general warmup and place them in one big stack on one side of the room before sitting on the ground in one long straight line. There will be one athlete sitting next to the plates. At the call of "go", the athlete next to the stack of plates will begin passing the plates down the line as everyone holds a hollow position. The goal of the game is to stay as hollow as possible while getting the plate to stack on the other side of the room. For bigger groups, complete one round down for time, one round back for time, and one round down and back for time. For smaller groups, you can make multiple trips down and back before time is called. There is even the option to break up into two teams and race.

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch - 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch - 30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
10 Jump Rope
5 Power Cleans
10 Jump Rope
5 Toes to Bar
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
The weight on the barbell should be something that athletes could cycle for 21+ repetitions unbroken when fresh. The skill movements, the toes to bar and double unders, should also be something that athletes are comfortable stringing together. To hold these numbers within the workout, we recommend that athletes are able to cycle 15+ toes to bar and at least 50-60+ double unders when fresh.

Something is always better than nothing. Rather than waiting around until we’re ready for a big set today, we can take the less is more approach. These don’t have to be big sets. Sometimes going smaller can lead to more work in the long run because athletes were able to find a way to keep moving throughout the duration of the workout.

On the rope, if 30 reps is always in the tank, we can shoot for unbroken sets here. However, if 30 causes us to think and rest even more, 15-15 is a better approach.

30 reps on the rope is typically less taxing than 15 toes to bar or 15 power cleans. We can aim to break these two stations up from the first round, as that would likely happen a couple rounds in. Smaller is sustainable. For three sets, athlete can go with a 6-5-4 rep scheme. For even more sets, but less rest, athletes can employ the 5-4-3-2-1 rep scheme. Again, these should be weights where they don’t have to break these up at those numbers, but they choose to do so. Whenever we make the conscious decision to breakup sets a certain way because we want to, the rest will always be less.

2018-11-26

Choctaw CrossFit

Choctaw CrossFit

Freedom Sauce
Warm-up
30 Seconds:
Easy Row
Active Spidermans

Easy-Moderate Row
PVC Pass Throughs

Moderate Row
Air Squats

Faster Row
PVC Overhead Squats

Modified Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Rehearsal
1 Round:
5 Overhead Squats (1st Weight)
5 Burpees Over the Erg
5 Calorie Row

- - - - - - - - - - - - - - - Build to Second Weight - - - - - - - - - - - - - - -

1 Round
3 Overhead Squats (2nd Weight)
3 Burpees Over the Erg
3 Calorie Row
Metcon
Metcon (AMRAP - Reps)
3 min AMRAP:
21 OH Squats (95/65)
21 Burpees Over the Erg
Max cal Row

Rest 3 minutes

3 min AMRAP:
18 OH Squats (115/80)
18 Burpees Over the Erg
Max Cal Row

Rest 3 minutes

3 min AMRAP:
15 OH Squats (135/95)
15 Burpees Over the Erg
Max cal Row

Rest 3 minutes

3 min AMRAP:
12 OH Squats (155/105)
12 Burpees Over the Erg
Max cal Row
Masters:
75/55
95/65
115/80
135/95

In these short three minute windows, athletes score will be total calories accumulated on the rower. That being said, we want athletes to make it to the rower each and every round. Choosing the right weight and/or modifying the rep schemes can help accomplish this. The weights should be loads that athletes can complete at least 25, 20, 15, and 10 repetitions unbroken respectively. If athletes are on the fence, lighter is better. If short on rowers, stagger heats on opposite three minute intervals.

To start out each short window, athletes want to shoot for big, ideally unbroken sets on the barbell. 1 break is allowed, but in order to achieve the fast pace we are looking for here, going a little lighter to go one set is preferred.

The scored portion today is the rower. Athletes would rather move at a steady pace on the burpees and hammer the rower than the opposite. Smooth is fast on the burpees over the erg. Setting themselves up for a strong row is more important than flying through the burpees, especially on a movement that rewards power output.

If you’re staggering on opposite three minute windows and athletes are sharing barbells, the athlete not working will have to change out weights for the next round when his partner finishes their set of overheads squats.

2018-11-25

Choctaw CrossFit

Choctaw CrossFit

Chin Music
Warm-up
1 Minute
Easy Bike
Active Spidermans
Plank Hold

45 Seconds
Moderate Bike
Active Samson
Arch Hold

30 Seconds
Faster Bike
Push-up to Down Dog
Hollow Hold

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Gymnastics
Strict Pull-ups (Max Reps)
Athletes will take some time today to establish a max set of strict pull-ups. While some athletes may not have strict pull-ups, we can aim to use a variation that they could complete for at least 8 reps unbroken. Using bands is the most measurable and repeatable of the variations, as how far the feet are walked out on the ring row is hard to measure.

Athletes will have 4 minutes to establish their max set of strict pull-ups. Quality of reps will be more important than quantity of reps. It is better to do 10 strict good strict pull-ups than 10 good strict pull-ups and 6 more poor ones. There is no specific rep number we are trying to get to here. This is simply an evaluation of where we are that can be looked back upon.
Rehearsal
1 Round
2 Strict Pull-ups
4 Deadlifts
6 Calorie Bike

Build to Workout Weight

1 Round
2 Strict Pull-ups
4 Deadlifts
6 Calorie Bike
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
5 Strict Pull-ups
10 Deadlifts (155/105)
15/10 Calorie Schwinn Bike
Within the workout, we’re looking to choose a variation on the pull-ups and a weight on the deadlift that could be completed in 1-2 sets. If short on bikes, stagger by one minute.

In this triplet workout, we are alternating between different muscle groups and types of movements. We go from a upper body gymnastic pull, to a lower body weightlifting pull, to a cardio movement in the bike. Taking turns with these different muscle groups better enables athletes to push for larger sets, as two main groups "rest" while the other works. Athletes can aim to complete the pull-ups and deadlifts in 1-2 quick sets each round. Once on the bike, athletes can move at a pace that they predict will allow them to get in another big set of pull-ups once finished.

2018-11-25

Choctaw CrossFit

Choctaw CrossFit

Chin Music
Warm-up
1 Minute
Easy Bike
Active Spidermans
Plank Hold

45 Seconds
Moderate Bike
Active Samson
Arch Hold

30 Seconds
Faster Bike
Push-up to Down Dog
Hollow Hold

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Gymnastics
Strict Pull-ups (Max Reps)
Athletes will take some time today to establish a max set of strict pull-ups. While some athletes may not have strict pull-ups, we can aim to use a variation that they could complete for at least 8 reps unbroken. Using bands is the most measurable and repeatable of the variations, as how far the feet are walked out on the ring row is hard to measure.

Athletes will have 4 minutes to establish their max set of strict pull-ups. Quality of reps will be more important than quantity of reps. It is better to do 10 strict good strict pull-ups than 10 good strict pull-ups and 6 more poor ones. There is no specific rep number we are trying to get to here. This is simply an evaluation of where we are that can be looked back upon.
Rehearsal
1 Round
2 Strict Pull-ups
4 Deadlifts
6 Calorie Bike

Build to Workout Weight

1 Round
2 Strict Pull-ups
4 Deadlifts
6 Calorie Bike
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
5 Strict Pull-ups
10 Deadlifts (155/105)
15/10 Calorie Schwinn Bike
Within the workout, we’re looking to choose a variation on the pull-ups and a weight on the deadlift that could be completed in 1-2 sets. If short on bikes, stagger by one minute.

In this triplet workout, we are alternating between different muscle groups and types of movements. We go from a upper body gymnastic pull, to a lower body weightlifting pull, to a cardio movement in the bike. Taking turns with these different muscle groups better enables athletes to push for larger sets, as two main groups "rest" while the other works. Athletes can aim to complete the pull-ups and deadlifts in 1-2 quick sets each round. Once on the bike, athletes can move at a pace that they predict will allow them to get in another big set of pull-ups once finished.

2018-11-24

Choctaw CrossFit

Choctaw CrossFit

After Holiday Sweats
1 Power Clean + 3 Front Squats
Must complete without dropping the bar
Partner Up have 10 minutes to complete

95/65
105/75
115/85
125/95
135/105
155/125
Metcon (Time)
1000 Meter Row
50 Alternating Lunges (95/65)
40 Front Squats (95/65)
30 Push Ups
20 Ring Dips
10 Pull Ups
1 Rope Climb
10 Pull Ups
20 Ring Dips
30 Push Ups
40 Front Squats (95/65)
50 Alternating Lunges (95/65)
1000 Meter Row

2018-11-21

Choctaw CrossFit

Choctaw CrossFit

Christine
Warm-up
30 Seconds
Easy Row
Bodyweight Good Mornings

Moderate Row
Active Spidermans

Faster Row
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Hinge - 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Box Supported Ankle Stretch - 45 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.
Rehearsal
1 Round
100 Meter Row
5 Deadlifts
5 Box Jumps
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
"Christine" is a CrossFit benchmark workout that utilizes athletes bodyweight to determine how much weight is on the barbell. Although this is the prescribed loading, athletes should choose a weight that they could complete 25+ repetitions unbroken and in 1-2 sets each round. The height on the box jumps for all athletes is 20 inches.

The deadlifts and box jumps will likely be completed quicker than the row, or right around the same time. That means that if you have more athletes than rowers, multiple heats may be necessary. Another option would be to stagger athletes by two minutes, with no one owning a rower. This means that athletes may use any rower than is open when beginning the next round. For today, we will allot time for two full heats.

The first goal of the triplet benchmark can be to complete the deadlifts unbroken and the box jumps without breaking tempo. The way we do that is by pacing out the row. If athletes feel very comfortable with the weight on the bar and the height and reps of the box jumps, they can afford to push the row a little bit more. However, if they know the weight on the bar will be challenging with a higher heart rate, they can aim for a steady pace on the rower to accomplish a big deadlift set.

The second goal is to totally eliminate transitions. It is common to see something like a fast row, followed by a long break before beginning the deadlifts. This essentially negates all the time gained on the rower. If athletes row their 500 meters in 1:45, but take :25 seconds to chalk and transition, it means they could have rowed around a 2:00 pace and still got to the bar at the same time. Let’s aim to slow down the last portion of the row to immediately transition to the barbell. The same goes for moving from the deadlifts to the box jumps and from the box jumps back to the rower. A sense of urgency in just starting the next movement keeps things moving forward.

2018-11-20

Choctaw CrossFit

Choctaw CrossFit

Full Count
Warm-up
Every athletes grabs a lighter kettlebell and places it in the middle of the floor. We’ll jog around them for the general warmup and then use them for a game.

20 Seconds
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks

Moderate Jog
Walking Spidermans
Walking Samson
Push-up to Down Dog (In Place)

Faster Jog
Air Squats (In Place)
High Knees
Butt Kickers

Kettlebell Game
Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.
Mobility
Child’s Pose on Kettlebell - 1 Minute
With arms together and hands straight out front grasping the kettlebell, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
10 Kettlebell Swings
5 Calorie Bike
100 Meter Run (No Bag)

Build to Workout Weight

1 Round
5 Kettlebell Swings
5 Calorie Bike
50 Meter Wreck Bag Run
Metcon
Metcon (Time)
30-25-20-15-10:
Kettlebell Swings (53/35)

After Each Set:
20/14 Calorie Schwinn Bike
200 Meter Wreck Bag Run (50/35)
In this triplet workout, athletes will choose a kettlebell that they could swing overhead for 30+ repetitions unbroken when fresh. Within the workout, looking to complete the larger sets in no more than 3 sets. The Wreck Bag weight should be a load that athletes can run for each 200 meter loop without stopping. If unable to use Wreck Bag, use a medicine ball, sandbag, or empty sled in place.

The bike and run are completed following each round. This includes after the set of 10, which means athletes will complete 5 rounds total.

If unable to Bike, complete 14/10 Calorie Row.

If unable to run, double up on the machine calories after each set.

There are many ways to approach any workout, but here are a couple options for today.

The first approach can be to breakup the bigger sets of kettlebell swings into 2-3 sets, which will allow for more of a push on the cardio movements. There is an exponential payoff on the bike and the Wreck Bag run. Being able to keep power output higher here rewards athletes. Whereas a slow kettlebell swing is not that much different from a fast one, a slow bike or run is very different from a faster effort.

The second option would be a steady approach across the board. In this approach, athletes could push for big sets on the kettlebell, minimizing the breaks they take. Although this may cause the bike and run to slow a bit, reducing the rest here would preserve some time and keep athletes moving throughout the workout.

Athletes can pick one of these or develop their own approach for today!

2018-11-19

Choctaw CrossFit

Choctaw CrossFit

Macho Man/ Randy Savage
Warm-up
30 Seconds
Active Samson
Slow Air Squats

Active Spidermans
Cossack Squats

Push-up to Down Dog
Banded Air Squats (Band Above Knee)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch - 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Squat Hold - 1 Minute
Assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible, drive the knees out, and keep the heels on the ground.
Weightlifting
Macho Man (Build to a heavy single of complex)
Complex:
3 Power Cleans +
3 Front Squats +
3 Push Jerks
Breaking out into groups, athletes will have 15 minutes to work toward their heavy "Macho Man" complex. For this portion, there is no breaking on the barbell. All 9 reps are designed to be completed without putting the bar down. Athletes can aim to get in 2-3 warmup sets and 3 challenging working sets.
Rehearsal
1 Round
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Toes to Bar
Metcon
Randy Savage (AMRAP - Rounds and Reps)
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Athletes are now allowed to breakup the barbell movements however they’d like. The limiting factor of the three movements is likely the push jerks. This should be a weight that athletes could cycle 20+ push jerks when fresh. Also, in order to move for the majority of the 12 minutes, the toes to bar variation should be something athletes could complete unbroken if needed. Some other options here include lowering the total reps or complexity so this movement takes no more than 2-3 sets within the workout.

The first movement of Macho Man, the power cleans, are the best way to pace out this complex. Coming back to the ground on every rep allows athletes to perform these as single repetitions to conserve some energy. Once the bar is on the shoulders at the completion of the third power clean, athletes can aim to hold on for the 3 front squats and 3 push jerks unbroken. Having to break here means completing extra power cleans that don’t count productively towards today’s score. Taking the extra time before picking up the third power clean is better than breaking the squats and jerks.

On the toes to bar, 2-3 sets is likely sustainable throughout the workout. Breaking these up into smaller chunks also enables athletes to start their first set faster following the last push jerk. Gearing up for 5 reps is easier mentally and physically than 10 or 15.

2018-11-18

Choctaw CrossFit

Choctaw CrossFit

Air Head
Warm-up
1 Minute
Easy Row
Active Samson
Up Dog

45 Seconds
Moderate Row
Active Spidermans
Down Dog

30 Seconds
Faster Row
Slow Air Squats
Push-up to Down Dog
Mobility
Ankle Stretch - 45 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose - 45 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round
200 Meter Row
10 Jumping Reverse Lunges
Metcon
Jumping Reverse Lunges
Back Knee
Wanting to protect the back knee from the floor can actually help athletes get more out of the movement. Controlling the descent of the jumping reverse lunge not only keeps the back knee from getting banged up, but also helps athletes find a better position and build more muscle. The eccentric portion of this movement is the hard part, and the part that causes soreness. This is why athletes tend to get more sore after doing tempo squats instead of regular squats. Today, let’s focus on letting the back knee kiss the ground, not smash on the ground.

Push
On the jumping reverse lunge, we’re looking to reach full extension on each rep. Athletes can think about pushing through the floor with both feet before scissor kicking the legs in opposite directions. Athletes do not have to drop directly into the next rep if that means getting out of position. Taking a small pause at the top is preferred to sacrificing mechanics.
Metcon (Time)
For Time:
1,000 Meter Row
20 Jumping Reverse Lunges
800 Meter Row
20 Jumping Reverse Lunges
600 Meter Row
20 Jumping Reverse Lunges
400 Meter Row
20 Jumping Reverse Lunges
200 Meter Row
20 Jumping Reverse Lunges
Fairly simple couplet workout including a down ladder of rowing and 20 jumping reverse lunges on this Sunday. Athletes will alternate legs on the jumping reverse lunges, completing a total of 10 per side. Looking for the back knee to make contact with the ground and full extension of the hips on each rep. Athletes can reset the monitor in between each round to avoid any confusion and/or tick over of meters.

Most of our time today is spent rowing, with the jumping lunges serving as a little bit of a speed bump. We have 3,000 meters of rowing, but with the lunges included, we can treat it more like 4,000. Athletes may be familiar with what their 2k rowing pace is. For those who know this pace, we can look to hold something that is around 10-12 seconds slower than 2k pace. For those who don’t know this pace, we can aim to hold a speed that would be sustainable for somewhere around 11-12 minutes of rowing. Getting back on the rower after the lunges, the legs will likely feel taxed. Even if the first couple of strokes are a bit slower, athletes can quickly transition back to the machine and just getting the meters going.

2018-11-17

Choctaw CrossFit

Choctaw CrossFit

Cindy
Conditioning
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2018-11-16

Choctaw CrossFit

Choctaw CrossFit

Boxed Out
Warm-up
:30 Seconds
Hops to 15/10# Plate
Active Samson
Plate Ground to Overhead

Hops to 15/10# Plate
Active Spidermans
Plate Counterbalance Squats (Pressing Plate Away from Body During Squat)

Hops to 15/10# Plate
Push-up to Down Dog
Plate Overhead Reverse Lunges

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
2 Rounds (Slightly More Narrow for 2nd Round):
PVC Pass Throughs - 30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats - 30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Rehearsal
1 Round
50 Meter Run
4 Hang Power Snatches
3 Burpee Box Jumps
Metcon
Metcon (Time)
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)
In this descending rep workout, athletes will choose a weight on the barbell that they could complete 21+ repetitions unbroken when fresh. Note that the third movement is burpee box jumps and not burpee box jump overs. Athletes will come to full extension each time on the box to finish out the rep. If unable to run, complete one of the following:

800 Meter:
1000/800 Meter Row
80/56 Calorie Schwinn Bike

400 Meter:
500/400 Meter Row
40/28 Calorie Schwinn Bike

200 Meter:
250/200 Meter Row
20/14 Calorie Schwinn Bike

With the bar coming from the hang position today, athletes can aim to cycle the bar in larger sets. Setting the tone in the first round, athletes can look to take no more than 2 short breaks. Some suggestions go as follow:

21’s
2 Sets: 12-9
3 Sets: 8-7-6

15’s
2 Sets: 8-7
3 Sets: 6-5-4

9’s
2 Sets: 5-4
3 Sets: 3-3-3

A bird’s eye view of the workout shows us that once we are done with the 800 meter run and the set of 21’s, we are more than halfway done with the workout. Athletes can hold back just a touch on the first "round" so that they can continue to push thought the back half of the workout.

2018-11-15

Choctaw CrossFit

Choctaw CrossFit

Smooth Criminal
Warm-up
30 Seconds
Medicine Ball Foot Taps
Active Spidermans
Medicine Ball Deadlifts

Quick Single Unders
Active Samson
Medicine Ball Front Squats

High Single Unders
Push-up to Down Dog
Medicine Ball Slams

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Medicine Ball Squat Hold - 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Child’s Pose on Medicine Ball - 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Weightlifting
Build to Heavy set of 6-4-2 (15 minutes)
Athletes will group up into teams of 2-3 based on similar estimated weights. Groups will have 15 minutes to build to a heavy set of 6, 4, and 2. A good stopping point for individuals is when form is compromised because of the load on the barbell. Following this time period, athletes will bring their barbells back out to the floor, load up workout weight, and run through a practice round.
Deadlift (Heavy 6)
Deadlift (Heavy 4)
Deadlift (Heavy Double)
Rehearsal
1 Round
9 Double Unders
6 Wallballs
3 Deadlifts
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts
Deadlift focused day featuring some heavy lifts and a CompTrain Class benchmark workout to finish things out. Athletes will begin by building to heavy sets of 6,4, and 2 on the deadlift before moving on to "Smooth Criminal". In the metcon, athletes will choose a weight on the barbell that they could complete 18+ repetitions unbroken when fresh. Within the workout, looking to complete these in no more than 3 sets

Having a plan on this workout is key to getting the most out of the 15 minutes. The plan should be to break because athletes want to to, not because they have to. Approaching the beginning rounds like athletes are already 10 minutes into the workout will help them find the appropriate breakup strategy. If they envision themselves breaking each movement into 2-3 sets at this point in the workout, doing so from round one will lead to consistency across the board. On all these middle range AMRAPs, it is less about speed at the beginning and more about consistency throughout. Some options for each movement are as follows:

Double Unders
2 Sets: 30-30
3 Sets: 20-20-20

Wallballs
2 Sets: 15-15
3 Sets: 12-10-8

Deadlifts
2 Sets: 8-7
3 Sets: 6-5-4

2018-11-14

Choctaw CrossFit

Choctaw CrossFit

Pilocarpine
Warm-up
Warmup performed with one moderate weight dumbbell while walking in circle around rowers

30 Seconds
Right Arm Farmers Carry
Quad Stretch in Place
Knuckle Drags in Place

Left Arm Farmers Carry
Push-up to Down Dog in Place
Active Samson in Place

Russian Dumbbell Swing in Place
Slow Air Squats in Place
Active Spidermans in Place

Dumbbell Warmup
Each Side:
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
Rehearsal
1 Round
4 Calorie Row
4 Alternating Dumbbell Snatches
1 Rope Climb
Metcon
Metcon (Time)
5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (70/50)
3 Rope Climbs
Rope Substitution:
Reduce Reps
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (1:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)

In this triplet workout, athletes will choose a weight on the dumbbell that they could complete 12+ alternating repetitions unbroken when fresh. Within the workout, athletes should have the ability to switch hands in the air, but changing on the floor and completing good looking single repetitions will likely be the best option. With 15 total rope climbs today, athletes can adjust the number or movement as necessary. If short on rowers, stagger by 2 minutes.

With a longer, heavy, and high skill workout in front of them, athletes will want to find a moderate pace on the rower from round one that will be sustainable later on. This is a steady state workout where athletes are trying to find similar splits across the 5 rounds. The last two movements in each round, the dumbbell snatches and rope climbs, will be performed one at a time. This makes rowing pace the biggest consideration. Pacing here depends on how comfortable athletes are with the snatches. However, we can aim to find a speed that allows for the 12 reps to be completed without having to walk away from the dumbbell. On the rope climbs, good movement is fast movement. Athletes can look to move effectively through their three reps before getting back to the rower.

2018-11-13

Choctaw CrossFit

Choctaw CrossFit

Breaking Bad
Warm-up
Line Drills
Knee to Chest
Straight Leg Kicks
Jog Back

Quad Stretch
Side Lunge
Jog Back

Cradle Stretch
Walking Samson
Jog Back

Walking Spidermans
Toe Walk
Jog Back

Side Shuffle Right
Side Shuffle Left
Jog Back

High Knees
Butt Kickers
Jog Back

Banded Lateral Walk (Right)
Banded Lateral Walk (Left)
3 Air Squats + Broad Jump Back

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch (30 Seconds): Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Weightlifting
Paused Front Squat (Heavy Single (3 sec hold))
Athletes will have 15 minutes to build to their heavy single pausing front squat. With groups on each rack, athletes can count out loud to hold themselves accountable for each 3 second pause in the bottom. Early on in the 15 minute window, athletes can keep the weights lighter and the reps higher as they continue to warm up to a heavy single.
Rehearsal
1 Round
100 Meter Run
4 Front Squats
Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (165/110)
Masters: 145/100

Athletes will choose a weight that they could complete 15+ unbroken front squats when fresh. Within the workout, athletes should be able to get these done in no more than 2 sets. If unable to run, complete one of the following:

250/200 Meter Row
20/14 cal Schwinn Bike

The main priority in "Breaking Bad" is big, ideally unbroken sets on the barbell if possible. The way athletes hold on for big sets is to find a pace on the runs that allows them to do so. It is more beneficial to have slower runs and unbroken barbell sets than fast runs with several breaks and a lot of rest. It will be tempting at the beginning to come out fast as the reps start low. With an ascending rep scheme, it will be important to monitor run speed from the beginning. The higher the reps get, the less important the runs become and the more important the barbell becomes.

THE WHY:
Early on in the class hour, the goal is always to get the athletes generally warm with active stretches like Active Samson and Active Spidermans. The closer we get to the workout, the more specific we want to be with the movement patterns and muscle groups we’ll see within the workout. In a workout like this, that means getting a barbell in athlete’s hands and prepping the legs for squats. Today, we’ll get the legs prepped with some banded walks, which prime the glutes, legs, and core to perform well. Pre-workout activation exercises like these also serve to develop strength and stability for long term health and performance.

2018-11-12

Choctaw CrossFit

Choctaw CrossFit

Three Wise Men
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Metcon

2018-11-11

Choctaw CrossFit

Choctaw CrossFit

Clockwork
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Ankle Stretch - :45 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Up Dog - :30 Seconds
From a flat, belly down position on the floor, athletes will get their chest up by pressing the arms straight through the floor. Doing so will stretch out the abdominals and hip flexors. Focus on long deep breaths.
Rehearsal
1 Round
200 Meter Run
5 Box Jumps
5 AbMat Sit-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Abmat Sit-ups
In this simple Sunday triplet workout, athletes will move through three bodyweight movements for 20 minutes. If unable to run, complete one of the following:

40/28 Calorie Bike
500/400 Meter Row

With three simple body weight movements, there isn’t one that sticks out on paper that would slow athletes down. Rather than thinking these as three different movements, we can group them into one and search for the max sustainable pace for 20 minutes. Athletes can picture what going on a 20 minute run would feel like and apply that effort across the board. Going inside and outside, athletes can take a look at the clock following the last AbMat sit-up to give themselves an idea of what round split they are looking to replicate.

THE WHY:
The AbMat is something that is unique to the CrossFit community. In nearly all other areas of fitness, it is common to see athletes do sit-ups on the floor. The reason we use the AbMat for sit-ups is because the shape allows for full extension and full flexion of the abdominals, something that is not possible in the crunch or regular sit-up. The regular sit-ups vs. the AbMat sit-up is the equivalent of doing half pull-ups vs. full range of motion pull-ups. That is why AbMat sit-ups can be more difficult, although more effective, than a traditional sit-up.

2018-11-10

Choctaw CrossFit

Choctaw CrossFit

Cat-R-Day

2018-11-09

Choctaw CrossFit

Choctaw CrossFit

Cover Girl
Warm-up
:30 Seconds
Easy Shuttle Run
Walking Quad Stretch
Walking Knee to Chest

Moderate Shuttle Runs
Walking Samson
Shuttle Straight Legged Bear Crawl

Faster Shuttle Runs
Shuttle Crab Walk
Walking Spidermans

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
2 Rounds (Slightly More Narrow for 2nd Round):
PVC Pass Throughs - :30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats - :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Rehearsal
1 Round
100 Meter Run
5 Overhead Squats
5 Pull-ups
5 Push-ups
5 Air Squats

Build to Workout Weight

1 Round
100 Meter Run
3 Overhead Squats
3 Pull-ups
3 Push-ups
3 Air Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds "Cindy"
This workout begins with a longer buy-in than usual, with this one spanning 5 rounds. After running 200 meters, athletes will complete 10 overhead squats. This should be a weight that athletes are capable of completing 21+ repetitions unbroken when fresh and ideally unbroken on each of the five rounds within the workout. With the time remaining after the 5 rounds, athletes will complete as many rounds of "Cindy" as possible. The rounds of "Cindy" are the scored portion of today’s workout. One round of "Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats. If unable to run, complete one of the following:

20/14 Calorie Schwinn Bike
250/200 Meter Row

During the buy-in portion of the workout, the first priority is unbroken overhead squats. Athletes can run at a pace that allows them to hold onto the barbell for 10 reps on each of the five rounds. To give ourselves an idea of time frame and effort, we can be safe and say that each round will take about two minutes. 1 minute for the run and 1 minute for the squats. If athletes can stay in that ballpark, that means that they will have around 8 minutes to complete as many rounds of "Cindy" as possible. Having a time goal per round here is helpful. An easy goal to shoot for is on the minute, give or take a few seconds. Whatever the goal may be, athletes can aim to replicate it each and every round until time runs out. The way "Cindy" is set-up, it goes from an upper body pull, to an upper body push, to a lower body push. Alternating between different muscle groups will allow athletes to maintain a quicker pace to finish out the workout.

WHY:
The Overhead Squat is a challenging movement for many. There are so many aspects of physical fitness that go into this movement. Strength, flexibility, and accuracy are just a few on this list. One of the reasons we do overhead squats is because it works and challenges so many of these skills that the back squat and front squat do not. An athlete who can back squat a house, b

2018-11-08

Choctaw CrossFit

Choctaw CrossFit

20 for 7
Warm-up
:20 Seconds
Hops in Place
Quad Stretch
Knee to Chest

Lateral Hops Over Bar
Side Lunges
Bodyweight Good Morning

Forward and Back Hops Over Bar
Active Samson
Active Spidermans

Tall Hops in Place
Push-up to Down Dog
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch - 1:30 Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Weightlifting
Pausing Power Clean (Heavy Double)
2-sec pause at the knee
Breaking out into groups of 2-3, athletes will have 15 minutes to build to their heavy double. After pausing for two seconds at the knee, athletes will complete the full power clean. There is no pause on the floor before going into the second rep, only again for two seconds at the knee. Early on into the 15 minutes, athletes are encouraged to keep the weights light and focus high before adding more weight to the bar.

THE WHY:
Today we added in the pause to allow athletes to reinforce and strengthen good positions on the barbell. With any movement that involves a significant amount of technique, such as the power clean, athletes tend to hit plateaus along the way to improvement. This temporary stall in progress can often be a result of technique errors or old habits that they were able to get away with until a certain point. We can use the the analogy of climbing a tree to illustrate this. When we’re climbing this tree (working on a skill), the way we make progress is to climb upward. Letting a technique flaw or bad habit take over pushes us out onto a branch. When we’re out on a branch, we’re unable to make progress up the tree. The only way to get off the branch and back to the trunk is to reduce intensity for a period of time to focus more on mechanics and consistency. Taking a few steps back can allow us to take a giant leap forward in terms of progress. This holds true for power cleans, double unders, and nearly every movement.
Rehearsal
1 Round
10 Double Unders
3 Power Cleans
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 7:
20 Double Unders, 1 Power Clean (155/105)
20 Double Unders, 2 Power Cleans (155/105)
20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish
The weights used here should be something that athletes can move exceptionally well with and maintain the two second pause. This pause only happens in the first part, but will allow athletes to move better in part two. In part 2, athletes will choose a weight on the barbell that they could complete 12+ repetitions unbroken when fresh. Within the workout, these will likely be completed in very small sets or quick singles. Athletes should choose a variation on the rope that they can ideally complete unbroken each round.

In this short AMRAP, singles on the barbell will likely be the most sustainable option, and an option that allows for unbroken sets on the rope. The way we get as many rounds as possible is to move for as much time as possible within the 7 minutes. If the weight on the barbell was chosen correctly, a single rep should always be there, allowing athletes to constantly be moving forward. Rather than thinking about the reps themselves, athletes can simply think about finding speed that they won’t slow from during the workout.

2018-11-07

Choctaw CrossFit

Choctaw CrossFit

Wrecking Crew
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Rehearsal
1 Round
50 Meter Wreck Bag Run (Each)
50 Meter Run (Each)
5 Calorie Row (Each)
Metcon
Metcon (Time)
Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Wreck Bag Run (50/35)
200 Meter Run
40/30 Calorie Row

Partner 1 runs 100 meters with Wreck Bag, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.
Looking to bring the intensity in this "You go, I go" style workout. Partner 1 will start by running 100 meters with the Wreck Bag or similar weighted object. When Partner 1 is back, they will pass off the bag to Partner 2. Upon return, Partner 1 will run 200 meters without weight, then Partner 2. While the runs are set distances, athletes can break up the calories on the rower however they see fit. The score is the total time it takes to complete the five rounds. If unable to complete the work within the 25 minutes, teams will add 1 second for every rep not completed. Each fully completed run will count as 1 rep. Total reps per round is 44/34. If athletes complete 4 full rounds + both Wreck Bag runs, their score would be 25:02.

The breakup strategy is set for the first two movements today. The only question mark would be how athletes would divide the row. With a little bit of a longer transition coming on and off the machine, splitting the work in half will likely be the best option. A hard 20/15 calorie effort before switching out gives each athlete one time on the rower per round. As with any of these work/rest partner workouts, the goal is to make the most of each work bout with a strong effort. With a high intensity workout, leaving time here for a cool down of your choice.

THE WHY:
Odd objects like the Wreck Bag are an opportunity for athletes to vary training and prepare for things we’ll see in everyday life. Very rarely will we be presented with a symmetrical object like a barbell to pick up off the ground or press overhead in the real world. These objects tend to be more asymmetrical and awkward. Picking up your kid and putting them on your shoulders is one of the many examples of ways that CrossFit and odd object training can improve our lives outside the gym.

2018-11-06

Choctaw CrossFit

Choctaw CrossFit

Stick Up
Warm-up
:30 Seconds
Easy Bike
Push-up to Down Dog

Moderate Bike
Active Samson + Air Squat at Top

Faster Bike
Active Spidermans

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose + Wrist Stretch: 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. We’ll also add in the wrist stretch during the pigeon pose. Place fingertips towards you for first minute and face them away for the second minute. Looking to create some room for the barbell to sit on the shoulders.
Rehearsal
1 Round
5 Thrusters
5 Chest to Bar Pull-ups
5 Calorie Bike

Build to Lighter Weight

1 Round
5 Thrusters
5 Chest to Bar Pull-ups
5 Calorie Bike
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
30/21 Calorie Schwinn Bike
In this triplet workout, athletes will choose a weight on the barbell that they could complete for 12+ repetitions unbroken when fresh. Within the workout, looking for these to be completed somewhere between 2-3 sets. Athletes with goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while athletes with goals that lie in health or outside the gym can complete chin over bar pull-ups. If short on Schwinn Bikes, stagger by 2 minutes. If unable to Assault Bike, complete 20/15 Calorie Row.

With high skill and heavier weights on the first two movements, athletes will want to break up these reps early to help maintain intensity across the 20 minutes. 2-3 sets is likely a good option.

On the thrusters, 4-3-3 will be a popular rep scheme.

For the pull-ups, 8-7 or 6-5-4 will get the 15 reps completed in manageable sets from start to finish.

The bike is an opportunity for athletes to not hold onto anything and turn the brain off a bit. Athletes can aim to find a wattage or RPM that they would hold for a 15-20 minute effort. This will allow them to get back to the two more difficult movements in good shape.

2018-11-05

Choctaw CrossFit

Choctaw CrossFit

Triple Double
Warm-up
:30 Seconds
Push-up to Down Dog
Active Samson
PVC Pass Throughs

Easy Single Unders
Active Spidermans
PVC Pass Throughs

Higher Single Unders
Slow Air Squat
PVC Pass Throughs

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Child’s Pose on Box - 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch - :45 Seconds
Placing the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.
Rehearsal
1 Round (With Opening Weight)
10 Double Unders
3 Power Snatches
3 Burpee Box Jump Overs
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)
THE WHY:
The reason we give recommendations of what number of repetitions athletes should be able to complete in the brief of each workout is to preserve the intended stimulus. This goes hand in hand with the idea of "Could vs. Should". Could athletes complete a couple 115/80 power snatches in a row? For some, the answer will likely be yes. Should an athlete who can string together some 115/80 power snatches together do it in this workout? Based on the stimulus we’re looking for, the answer is no. The stimulus will vary from workout to workout, but today is a workout where strength shouldn’t be a limiting factor. The more time spent looking at the barbell, the less time spent moving. This means the workout ends up being less effective for athletes who went heavier than they should have. On every workout we can ask ourselves these two questions. Could I? Should I?

In this interval style conditioning workout, athletes will start out each 5 minute window by completing 100 double unders. This portion of the AMRAP is a buy-in and is only completed once. The buy-in should take no longer than two minutes so that the majority of time is spent on the scored portion. The scored piece of each section will be the rounds + reps of the power snatches and burpee box jump overs. The weight on the barbell will increase and the reps will decrease. These should be loads that athletes are capable of completing at least 25, 20, and 15 unbroken repetitions respectively when fresh.

While these 5 minute windows do include jumping rope and burpee box jump overs, the majority of time working will be spent on the power snatches. Athletes can set themselves up nicely to hold on for sets on the barbell by pacing out the other movements properly.

The buy-in is exactly that. We aren’t scored for those reps. Athletes can aim to break up those reps in a way that allows them to immediately move to the barbell for a big set.

The burpee box jumps are speed bump before moving back to the b

2018-11-04

Choctaw CrossFit

Choctaw CrossFit

Right Hook
Warm-up
:30 Seconds
Easy Row
Quad Stretch
Active Samson

Moderate Row
Knuckle Drags
Active Spidermans

Faster Row
Air Squats
Up Dog to Down Dog
Mobility
Couch Stretch - 1:30 Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Kettlebell Ankle Stretch - :45 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.
Rehearsal
1 Round
5 Russian Kettlebell Swings
5 AbMat Sit-ups
50 Meter Row
5 AbMAt Sit-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups
On this Sunday workout, we’re looking for athletes to choose a kettlebell weight that they could complete 25+ repetitions unbroken when fresh and/or within 2 sets during the workout. Russian Kettlebell Swings do not go overhead. The range of motion finishes with the arms parallel to the ground. At least once a week, we’ll throw in a workout that avoids dynamic overhead shoulder movement. With the shoulder being one of the more unstable joints in the body (ball and socket), we do this in order to give the upper body a day to recover. Today is one of those days.

The first goal today is to move for as much of the 18 minutes as possible. In order to get as many rounds and reps as possible in this time frame, athletes will want to be moving for the majority of the time. The one movement that has the potential to cause athletes to stop is the Russian Kettlebell Swings. Slowing down the AbMat Sit-ups a touch to go big here is recommended. If athletes are confident in going unbroken on the swings, they can then find the maximum pace on the other two movements that allows them to continue to do so.

2018-11-03

Choctaw CrossFit

Choctaw CrossFit

5 Layer Sandwich
Metcon
Metcon (Time)
1-mile Run

30-25-20-15-10-5
T2B
100m CrossBody Carry*
Wallballs (20/14)
100m CrossBody Carry*

1-mile Run
Buy-In with a 1 mile Run and then complete six rounds of descending reps. Cash out with a 1 mile Run.

CrossBody Carry:
1 KB and 1 DB
Carry the Heavy KB with your low arm (by your side) and the lighter DB overhead.
Alternate sides per carry.
Weight:
Men- 53# KB/ 35# DB
Women- 35# KB/ 25# DB

2018-11-02

Choctaw CrossFit

Choctaw CrossFit

Designated Driver
Warm-up
:30 Seconds
Easy Bike
Easy Row
Active Samson

Moderate Bike
Moderate Row
Active Spidermans

Faster Bike
Faster Row
Push-up to Down Dog
Rehearsal
1 Round
3 Calorie Row Each
3 Calorie Bike Each
3 Burpees Over Rower Each
Metcon
Metcon (AMRAP - Reps)
Teams of 3
3 Rounds:
4 Minute Row for Calories
3 Minute Bike for Calories
2 Minute Burpees Over Rower
In this team of three workout, one athlete will work at a time, switching off as needed while trying to accumulate as many reps as possible at each station as a group. The score today is total number of completed reps across the three rounds. If unable to bike, complete box jump overs or pull-ups in its place.

The burpees are designed to be lateral over the rower. While most of the movements we typically do involve weight being transferred up and down along a straight line, the jump over the rower works side to side motion. Life happens in all directions, so getting outside the normal plane of motion better prepares athletes for whatever the world throws at them. It is better to jump over a shorter object today than to step over the rower.

The best thing about a simple workout like this is that there isn’t too much to think about. Low skill movements with partners means high effort. With a 1:2 work to rest ratio, athletes can look to find a strong effort when it is their turn to go, switching out well before they start to slow down. The time spent on working on each station will likely decrease as the workout flows along.

The row is the hardest to transition into and is the longest station, so athletes can afford to stay strapped in a little longer. Switching out every 30-40 seconds or 10-15 calories will work for most teams.

The bike is an easier transition and more simple movement than the rower. Because it is so simple, it has the potential for higher intensity. Keeping efforts to 10-15 seconds or 5-10 calories is likely the best option here.

Each round finishes with 2 minutes of burpees over the rower. Switching after 3-5 reps will allow athletes to keep moving quickly and safely clear the jump over the slide.

2018-11-01

Choctaw CrossFit

Choctaw CrossFit

Deadbeat
Warm-up
Active Warmup (In 50’ Segments)
25’ Quad Stretch
25’ Straight Leg Kicks

25’ Knee to Chest
25’ Knuckle Drags

25’ Active Samson
25’ Straight Leg Bear Crawl

25’ Side Lunges
25’ Forward Crab Walk

25’ Walking Spidermans
25’ Backwards Crab Walk

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch - :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Chest Stretch - 45 Seconds
Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds.

Child’s Pose - 45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
6 Deadlifts
4 Walking Lunges (2 Each Leg)
2 Strict Handstand Push-ups

Build to Workout Weight

1 Round
6 Deadlifts
4 Walking Lunges (2 Each Leg)
2 Strict Handstand Push-ups
Metcon
Metcon (Time)
4 Rounds:
21 Deadlifts (155/105)
150' Walking Lunge
9 Strict Handstand Push-ups
One of things that is so great about CrossFit is its universal scalability. The famous Greg Glassman quote says it all. "The needs of Olympic athletes and our grandparents differ by degree, not kind." The movements in today’s workouts are equally effective for athletes trying to go to the CrossFit Games or simply push off the nursing home. No matter the weight or movement variation used, everyone will be picking something up off the ground, getting off the floor from a lunge position, and pressing weight overhead.

The weight on the barbell should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. The lunges are performed with no weight other than bodyweight. The big movement to take into consideration today is the strict handstand push-up, which greatly demonstrates the scalability of CrossFit.

Athletes looking to compete in the sport of CrossFit can complete these as written, or a variation that will get them closer to completing these. This may involve bringing the reps down or placing the feet on a box to adjust bodyweight being pressed. Athletes will no goals of competing in the sport of CrossFit can complete these as dumbbell strict presses. The action, pressing something overhead, is still accomplished without the added risks of the sport-specific movement. On both of these movements, athletes should choose a weight/rep scheme/variation that they could complete in 1 set when fresh and within 2-3 sets during the workout.

While each individual round is manageable today, the overall volume has the potential to sneak up on athletes. Once the four rounds are completed, athletes will have performed 84 deadlifts, 600 feet of walking lunges, and 36 strict handstand push-ups or some other variation. Taking this total work into account can help athletes break up each round effectively. If athletes see themselves breaking up the deadlifts and/or handstand push-ups into 3 sets at some point in the workout, it will likely be

2018-10-31

Choctaw CrossFit

Choctaw CrossFit

Team Cement Mixer
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Banded Pass Throughs - :45 Seconds
Just like a PVC pass through, but with a light tension band. With hands wide, pull the band apart as it passes over the top of the body.

Banded Pull-Aparts - 20 Reps
With arms straight out in front holding onto one side of a light tension band, athletes will pull the band to the bottom of the chest, squeezing the shoulders blades at the finish of each rep. The slower the better.

Arch Ups - 20 Reps
Starting on their stomachs, athletes will move from a passive position to an active arch position. In the arch position, athletes with lift their arms and legs off the ground, activating the glutes and upper back. Hold for 1 second at the top before relaxing back to the floor.
Rehearsal
1 Round (Each)
Slower Pace:
100 Meter Run
5 Toes to Bar

Short Break

1 Round (Each)
Fast, Workout Pace:
100 Meter Run
5 Toes to Bar
Metcon
Metcon (Time)
Teams of 2:
10 Rounds Total (5 Each):
40/28 cal Bike
12 Toes to Bar
Athletes will switch out after completing full rounds. Athlete 1 will complete the full 40/28 cal bike and 12 toes to bar before passing off to Athlete 2. Teams will complete 10 rounds total, or 5 each. Each effort today is meant to be fast and furious. Athletes will reap the benefits of bringing the intensity long after the workout is over. Following high intensity interval workouts like these, athletes will continue to burn calories until their body returns to its normal, resting state. This effect is called EPOC, which is short for excess post-exercise oxygen consumption, or oxygen debt. The more intense the workout, the more oxygen athletes will need to return to homeostasis, which means they will continue to burn calories for longer. The aftermath of workouts like this is why short and fast is typically preferred over long and slow.

Today is a great day to break outside the comfort zones of each of these movements. Athletes can always give more of themselves when others are relying on them. Pushing hard on each movement gets the next buddy going faster. Athletes can aim to move aggressively on the bike and fight for big, ideally unbroken sets on toes to bar.

2018-10-30

Choctaw CrossFit

Choctaw CrossFit

Blitzen
Warm-up
:30 Seconds
Easy Row
Active Samson + Air Squat

Moderate Row
Active Spidermans

Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
2 Rounds:
Wrist Stretch - :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. On second round, face fingertips away from body.

Ankle Stretch - :30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
7 Calorie Row
7 Thrusters

Build to Workout Weight

1 Round
5 Calorie Row
5 Thrusters
Metcon
Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
In this simple couplet workout, athletes will move back and forth between the rower and the barbell, choosing a weight that they could complete 15+ repetitions unbroken when fresh. Within the workout, these sets are ideally completed unbroken, with 1 break maximum allowed per set. While this workout is simple, the loading and movement selection is intended to deliver a high intensity workout. No aspect of functional movement is more important than their capacity to move large loads, long distances, quickly. The load, distance, and speed of a movement like the thruster makes its a high power, and therefore a high intensity exercise, giving athletes the most bang for their buck. The combination of the front squat and the push press into the thruster is more effective together than when broken down into its two original parts.

The first order of strategy business would be to aim for unbroken sets on the barbell. Athletes can adjust their pace as necessary on the rower to accomplish this. Going a tad slower on the rower to achieve unbroken sets is preferred to fast rows coupled with breaking up the thrusters. There are also 10 transitions in and out of the rower today. Minimizing the time spent on these transitions to maximize time spent working on the movements will improve athletes times and intensity. If each transition takes a slow 15-20 seconds, that is nearly 2:30 to 3+ minutes spend not productively working. Getting right to the barbell and having a sense of urgency when moving back to the rower can make up a lot of time today.

2018-10-29

Choctaw CrossFit

Choctaw CrossFit

Barbells for Boobs
Metcon
Warm-up
Coaches Choice

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Press
5 Stiff-Leg Deadlift
5 Back Squats
Rehearsal
Both Partners:
100 m Run
8 KBS
6 Pull-ups
4 C&J
Helen meets Grace (Time)
In same sex teams of 2 complete the following for total time:
3 Rounds:
400m run
21 KB Swings 53/35
12 Pull-ups
Then,
30 Clean & Jerks 135/95
Teams can complete reps as they see fit as long as:
a) movements are completed in order
b) all reps are completed
c) only one person works at a time.

Both teammates must complete the 400m runs together.

**Last performed 10-30-2014**

2018-10-28

Choctaw CrossFit

Choctaw CrossFit

Rough Rider
Warm-up
6 Minute Bike + Active Stretching
3 Minute Easy Bike
1 Minute Active Samson
2 Minute Moderate Bike
1 Minute Active Spidermans
1 Minute Faster Bike
1 Minute Push-up to Down Dog

Dumbbell Warmup
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
Mobility
Couch Stretch - 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose - 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Chest Stretch - 1 Minute Each Side
Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Child’s Pose - 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch - 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Movement Prep
Each Arm With Lighter Weight:
3 Deadlifts
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches

Each Arm With Workout Weight:
3 Deadlifts
6 Alternating Dumbbell Snatches
Rehearsal
1 Round
:30 Second Bike
4 Dumbbell Snatches
:30 Second Bike
Metcon
Metcon (AMRAP - Reps)
AMRAP 10:
Bike for Calories

On the 1:00 - 2 Dumbbell Power Snatches
On the 2:00 - 4 Dumbbell Power Snatches
On the 3:00 - 6 Dumbbell Power Snatches
On the 4:00 - 8 Dumbbell Power Snatches
On the 5:00 - 10 Dumbbell Power Snatches
On the 6:00 - 8 Dumbbell Power Snatches
On the 7:00 - 6 Dumbbell Power Snatches
On the 8:00 - 4 Dumbbell Power Snatches
On the 9:00 - 2 Dumbbell Power Snatches

Dumbbell: (50/35)
Masters: 35/20

The scored portion of todays workout is total calories on the bike. The workout begins with athletes sitting on the bike. On the top of each minute, starting at the 1:00, athletes will complete "X" number of dumbbell power snatches. This should be a weight that athletes can complete 21+ repetitions unbroken when fresh, and unbroken within all the rounds today. These are alternating reps, with the number shown being the total number to be completed. If unable to bike, complete the same workout on a rower.

With the dumbbell snatches cutting into each minute, we want to spend as much time on the bike as possible. Transitions are key, not only to the bell, but also back to the bike. Clearing the dumbbell snatches and quickly getting back to the bike will maximize time on the scored movement. There are 50 total dumbbell snatches, which we can estimate will take around two minutes if done by themselves. That being said, athletes can move at a pace on the bike that they would aim to complete 100 calories for time at. This is a sustainable, moderately fast speed. Spend 10-15 minutes cooling down as needed following the workout.

2018-10-27

Choctaw CrossFit

Choctaw CrossFit

Surprise Snatch WOD @ 10am

2018-10-26

Choctaw CrossFit

Choctaw CrossFit

Optimus Prime
Warm-up
:30 Seconds
Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Weightlifting
Build to heavy sets of 6-4-2
Deadlift (Heavy set of 6)
Deadlift (Heavy set of 4)
Deadlift (Heavy set of 2)
Rehearsal
1 Round
5 Wallballs
5 Deadlifts
Metcon
Metcon (AMRAP - Reps)
AMRAP 7:
Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)
Masters: 205/135

Athletes will complete as many wallballs as possible in seven minutes. The workout begins with wallballs and on the top of the minute, starting on the 1:00 mark, athletes will perform 5 deadlifts at a moderate weight before beginning their wallballs again. This should be a weight that athletes are able to undoubtedly complete unbroken every single round. Score is total wallballs.

With the most time available to complete wallballs in the first round, the whole minute, athletes shouldn’t feel like they have to come out and go unbroken. While this will likely be the biggest set, they want to be able to maintain on the sets to follow. The deadlifts will take about 10-20 seconds out of the remaining minutes. Athletes should focus on moving for as much of the remaining time as possible, paying attention to their breathing and transitions from movement to movement. Just picking up the ball and creating a small goal keeps things moving without overthinking the set. We can encourage athletes to just get 5. It is easier to pick up the ball when you only have to get 5 reps. At 5, athletes can make another small goal and so on. Little goals makes this big workout much more manageable.

2018-10-25

Choctaw CrossFit

Choctaw CrossFit

Knuckle Sandwich
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch - 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Wall Supported Ankle Stretch - :30 Seconds
Putting the hands on a wall or post for support, pedal the heels back and forth towards the ground to stretch the calves.
Rehearsal
1 Round
50 Meter Run
5 Power Cleans
50 Meter Run

Build to Workout Weight

1 Round
50 Meter Run
5 Power Cleans
50 Meter Run
Metcon
Metcon (Time)
For Time:
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run
Masters: 155/105

Simple but effective running and weightlifting workout today. Athletes will run total of 1 mile and choose a weight on the barbell that they could complete 5-7 repetitions unbroken when fresh. Within the workout, these are meant to be challenging singles, but still a load that athletes can move well with. If unable to run, complete one of the following:

80/56 Calorie Schwinn Bike
1000 Meter Row

Knowing that the heavy lifting is sandwiched in the middle of the two runs today, athletes can hold back just slightly on the first run to thrive inside. These reps are likely going to be singles, so finding a rhythm and a consistent rest between single reps will keep athletes moving in the right direction. The first portion of the second leg will feel a little different with heavy legs. Athletes can look to increase their intensity with each 200 meter stretch. Knowing the workout ends on the run, kicking into a high gear for the final 100-200 meters will finish things on a strong note.

2018-10-24

Choctaw CrossFit

Choctaw CrossFit

Ground Breaking
Warm-up
:30 Seconds
Easy Row
Push-up to Down Dog

Moderate Row
Active Samson + Air Squat at Top

Faster Row
Active Spidermans

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
2 Rounds (Slightly More Narrow for 2nd Round):
PVC Pass Throughs - :30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats - :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Weightlifting
Overhead Squat (Heavy set of 3)
Coming from the rack, athletes will have 15 minutes to build to a heavy set of 3. During the first half of this time window, athletes can really focus on keeping the weights light and focus high. Completing 5-7 controlled reps for warmup sets will give athletes enough practice reps to feel ready to go for their heavier sets of 3. The goal here is to move exceptionally well, displaying movement that we’d want to carry over into the workout.
Rehearsal
1 Round
5 Calorie Row
3 Lateral Barbell Burpees
5 Overhead Squats
Metcon
Metcon (Time)
For Time:
50/35 Calorie Row
35 Lateral Bar Over Burpees
50 Overhead Squats (95/65)
Masters: 75/55

Within the workout, the weight on the barbell should be something that athletes are capable of completing 21+ unbroken overhead squats when fresh. It is better to err on the lighter side, as we don’t want to be limited by strength, rather conditioning.

The overhead squats to finish the workout stand out on paper. We can set ourselves up nicely for these with a steady, moderate pace on the first two movements. In our mind, grouping the row and burpees together can help determine an appropriate pace. Rather than thinking of these as separate movements, we can add the 35 burpees onto the row calories, giving men a total of 85 reps and women a total of 70 reps. Approaching these two stations as 85/70 reps before the squats gives athletes a better idea of how to hold a smooth effort across the board. Pacing properly means athletes are able to immediately knock out a large set following the last burpee. A simple rep scheme for athletes could be 15-15-10-10. Five sets of 10 also works, with the goal being to minimize time spent not moving. With this being the last movement of the day, we can look to hold strong on the last couple sets.

2018-10-23

Choctaw CrossFit

Choctaw CrossFit

Bar Keeper
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

:30 Seconds
Easy Bike
Hollow Hold
Moderate Bike
Arch Hold
Mobility
Couch Stretch - 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Child's Pose - :45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
100 Meter Run
2 Chest to Bar Pull-ups (Or Pull-ups)
2 Toes to Bar
2 Pull-ups
2 Calorie Bike
Metcon
Metcon (3 Rounds for reps)
AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Bike

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Bike

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Bike
Three short AMRAPs today, all beginning with a 400 meter run buy-in. This only happens once, with the scored portion of each 5-minute window being the rounds and reps on the gymnastic movement and bike. Looking for the buy-in to take no longer than right around two minutes, giving athletes the majority of the time to work through the scored portion. We can bring down the run distance to allow for plenty of time to work inside.

Athletes with goals of competing in the sport of CrossFit can complete chest to bar pull-ups on the first AMRAP, while athletes whose goals lie outside the gym can complete chin over bar pull-ups for the first and last AMRAPs. The gymnastic movements should be variations that allow athletes to complete 15+ repetitions unbroken when fresh. We can tailor the rep number or variation for individual athletes.

If unable to run, complete a 500 meter row buy-in. If short on bikes, stagger heats on opposite 5-minute windows.

The buy-in runs on each round are speed bumps that athletes must complete before getting to the scored portion of the workout. It is better to move a touch slower here and a touch faster on the inside work. Knowing there are "x" number of reps to tackle once inside, athletes can run at a pace that allows them to complete the gymnastics movements somewhere between 1-3 sets.

Today is a great day for athletes to try and shoot for bigger sets than they typically would, as the work windows are short. With roughly 1:30 - 2 minutes for the run, athletes will have 3 - 3:30 minutes to work on the gymnastics and bike. With 5 minutes of rest to follow, we can look to hold an uncomfortable pace on the bike in order to get the hands back on the bar sooner.

2018-10-22

Choctaw CrossFit

Choctaw CrossFit

Hands Down
Warm-up
Warmup performed with light dumbbells.

:30 Seconds
Farmers Carry (Right Arm)
Jumping Jacks

Farmers Carry (Left Arm)
Push-up to Down Dog

Farmers Carry (Both Arms)
Active Spidermans

Light Jog
Active Samson

Moderate Jog
Slow Air Squats

Dumbbell Warmup
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
Mobility
Dumbbell Ankle Stretch - 45 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.

Squat Hold - 1 Minute
Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.
Rehearsal
1 Round
5 Double Unders
2 Dumbbell Power Cleans
5 Double Unders
2 Dumbbell Hang Squat Cleans
5 Double Unders
2 Dumbbell Push Presses
5 Double Unders
2 Dumbbell Reverse Lunges
5 Double Unders
2 Dumbbell Thrusters
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)
In this odd-object conditioning style workout, athletes will choose a dumbbell weight that they could complete 20+ unbroken dumbbell thrusters when fresh, as that will likely be the limiting factor today. Within the workout, we’re looking for athletes to complete these sets on the rope and dumbbells in no more than 2 planned sets.

With a lot of time to work and things to hold onto the whole time, mini goals and the "just start" mentality become very helpful today. Rather than thinking of each movement as 30 reps or 10 reps, we can cut those numbers in half. Knowing we only have to shoot for half the reps, athletes are more likely to transition more quickly from one movement to the next and "just start" knowing they only are shooting for 15 or 5 reps. Even if there is a break in the middle, they already completed 50% of the work at that station. Chipping away at these mini goals will allow athletes to continue moving forward for the majority of the 18 minutes today.

Dumbbell Power Cleans
Only one DB head needs to touch the ground between reps.

2018-10-21

Choctaw CrossFit

Choctaw CrossFit

Bodyguard
Warm-up
200m Run
10 Medicine Ball Deadlifts

200m Run
10 Medicine Ball Strict Presses

200 m Run
10 Medicine Ball Slams

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Medicine Ball - 1 Minute
With arms together and straight out front on a med-ball, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold - 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Weightlifting
Deadlift (Heavy Triple)
15 minutes today to build to a flawless set of 3 deadlift. Especially with it being the last day of a training week
Metcon
Metcon (Time)
3 Rounds:
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run
The weights on the wallball and deadlift should be something that athletes could complete 30+ unbroken repetitions when fresh. If unable to run, complete one of the following:

15/10 Calorie Row
20/15 Calorie Schwinn Bike

Today is a great opportunity to simply go for it on the sets of deadlifts and wallballs. With the lighter weights and runs in the middle to recover, athletes can hold on and see what they have in the tank. While there will be a muscle burn on both movements later on in the sets, athletes can push through knowing they can use the runs to get the legs back a bit. Maybe unbroken, maybe one break, but today is a good day to try a different approach than usual.

2018-10-20

Choctaw CrossFit

Choctaw CrossFit

Howdy Partner
Metcon (Time)
For Time:
Partner
100 Alternating Burpees
50 Dumbbell Thrusters (50/35)
800 Meter Run Together
50 Dumbbell Thrusters (50/35)

2018-10-19

Choctaw CrossFit

Choctaw CrossFit

Tiger Blood
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Modified Barbell Warmup
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Presses
5 Elbow Rotations
5 Back Squats
5 Good Mornings
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Overhead Stretch on Wall - 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Movement Prep
5 Clean Deadlifts (Empty Bar)
5 Clean Pulls
5 Clean High Pulls

3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

5 Push Press

5 Tall Jerks

5 Push Jerks

Build to Lighter Weight

2 Clean Deadlifts
2 Clean Pulls
2 Clean High Pulls
Rehearsal
5 Clean and Jerks
100 Meter Run

Build to Workout Weight

1 Round
3 Clean and Jerks
100 Meter Run
Metcon
Metcon (Time)
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run
In this fast-paced, simple couplet workout, athletes will choose a weight on the barbell that they could complete 10-12 repetitions unbroken when fresh. This is likely the same weight they would use for the CrossFit benchmark workout "Grace". This WOD is designed to be completed in under 10 minutes. Choosing the right weight on the barbell, one that allows for small sets or quick singles, is important. If unable to run, complete one of the following:
40/28 Cal Bike
500 m Row

The barbell and the run hold equal importance in today’s workout. However, touch and go reps on the barbell are not a must. While some athletes may be able to do so, they are only beneficial if time between sets is short and if they don’t slow the runs. Quick singles may be the best option for the get-go.

Just like in "Helen", we want to find an aggressive pace on the runs, but one that allows athletes to stick to their plan on the barbell. In some way, doing singles on the barbell allows athletes to run faster. Knowing you only have to do 1 rep when you get in the door is a great way to push the pace a little faster mentally and physically. With the workout finishing on the run, athletes can aim to start the push early and end the workout strong.

With quite a bit of intensity today, follow up with a cool down walk or stretch of your choice!

2018-10-18

Choctaw CrossFit

Choctaw CrossFit

Hokey Pokey
Warm-up
:30 Seconds
Active Samson
Active Spidermans
Easy AbMat Sit-ups
Push-up to Down Dog
Air Squats
Moderate AbMat Sit-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose - :45 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose - :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Banded Walks
A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.
Weightlifting
Back Squat (3 sets x 5 reps (across))
15 minutes
Rehearsal
1 Round
5 Kettlebell Swings
7 AbMat Sit-ups
9 Air Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats
The potential sticking point of this workout will be the kettlebell. While it is a heavier swing, athletes have two bodyweight movements to follow. Pushing for unbroken sets here will pay off, as athletes will clear the weighted movement and get 75 reps to not hold onto anything. After finishing the 15 reps on the bell, athletes can aim to find a pace on the abmat sit-ups and squats that won’t force them to stop at all during the workout. This should be a weight that athletes could swing for 21+ repetitions unbroken when fresh. Within the workout, we’ll want to complete these in no more than 2 sets.

2018-10-17

Choctaw CrossFit

Choctaw CrossFit

Take 5
Warm-up
1 Minute
Easy Bike
Body Weight Good Mornings

:45 Seconds
Active Spidermans
Light Banded Good Mornings

:30 Seconds
Push-up to Down Dog
Front Plank Hold

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Rehearsal
1 Round
5 Calorie Bike
4 Deadlifts
3 Lateral Barbell Burpees
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 50/35 Calorie Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Bar Over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Bar Over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Bar Over Burpees
Bike does not count for reps.

Masters:
155/105
185/135
225/155

Each of these three fast AMRAP workouts begin with a buy-in on the bike, which only happens once. Following the buy-in, athletes will roll through as many rounds and reps as possible of deadlifts and lateral barbell burpees, which is the scored portion of each segment. Looking for the buy-in of these pieces to take somewhere around 3 minutes, 2 minutes, and 1 minute respectively. The weight on each piece should be something that athletes are capable of completing at least 27, 21, and 15 repetitions unbroken respectively when fresh. If short on bikes, alternate heats on opposite 5 minute windows.

The buy-ins of each section matter, but athletes want to get off the bike feeling ready to attack the scored portion of the workout. They should move at a moderate-fast pace that still allows them to complete the first set of deadlifts unbroken. The theme of these three AMRAPs is to push for big, ideally unbroken sets on the deadlifts. Athletes can use the burpees as a cruise control movement, establishing a set speed that allows them to succeed in completing big sets with the barbell. With 5 minutes of rest between, athletes can aim to move at an uncomfortable pace for all 5 minutes.

2018-10-16

Choctaw CrossFit

Choctaw CrossFit

Down & Out
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
PVC Pass Throughs - :30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Couch Stretch - :45 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
5 Wallballs
5 Pull-ups
5 Calorie Row
100 Meter Run
Metcon
Metcon (Time)
21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run
Women will complete a 18-15-12-9-6 calorie row.

Athletes will work through this descending rep workout in order, completing a 200 meter run following each round. There are a total of 5 runs, with the workout ending on a run. The weights and variations used on the pull-ups and wallballs should be something that athletes could complete 21+ repetitions unbroken when fresh. With 75 reps total on each movement inside, athletes can adjust volume or modify movements as needed. A common rep scheme variation would be 18-15-12-9-6 or 15-12-9-6-3. If short on rowers, stagger by 2 minutes. If unable to run, complete one of the following:

Increase Row Calories to 42-36-30-24-18 (30-25-20-15-10 for Women) or 20/15 Cal Bike.

With a heavily front loaded workout, finding a breakup strategy that allows athletes to prevent burn out while minimizing rest will be important. There are nearly as many total reps in the first two rounds as there is in the last three rounds. On the pull-ups and wallballs, athletes will likely want to partition these reps into 2-3 sets. Coming off the pull-up bar, athletes can aim to keep the intensity higher on the row than they will on the run, knowing that they’ll have to come in the door and hold onto the wallball. Recover on the run and work hard and smart on the inside movements. Some potential break-up strategies for each set listed below:

21
2 Sets: 12-9
3 Sets: 8-7-6

18
2 Sets: 10-8
3 Sets: 7-6-5

15
2 Sets: 8-7
3 Sets: 6-5-4

12
2 Sets: 7-5
3 Sets: 5-4-3

9
2 Sets: 5-4
3 Sets: 4-3-2

2018-10-15

Choctaw CrossFit

Choctaw CrossFit

Squeaky Wheel
Warm-up
:30 Seconds
Easy Bike
Active Samson

Moderate Bike
Active Spidermans

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch - :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch - :30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
With a lighter weight:
1 Round
10 Double Unders
5 Calorie Bike
5 Push Jerks

Build to working weight:
1 Round
10 Double Unders
5 Calorie Bike
5 Push Jerks
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Schwinn Bike
10 Push Jerks (165/110)
In this triplet workout, looking for athletes to choose a weight on the barbell that they could complete 12+ repetitions unbroken when fresh. Within the workout today, this should something they can complete within 1-2 sets maximum. If short on bikes, stagger by 2 minutes. Or substitute with 20/15 Calorie Row.

The big movement that sticks out on paper is the push jerk. Athletes want to set themselves up to finish these 10 reps in 1-2 sets per round. Moving well is the key to holding on for big sets. While the heavier barbell may stick out, the majority of the 15 minutes will be spent on the rope and the bike. These two movements arguably matter more than the barbell. Being able to move through the first two movements at a moderate, sustainable pace while keeping the barbell to no more than two sets is a solid plan of attack today.

2018-10-14

Choctaw CrossFit

Choctaw CrossFit

Lynne
Metcon
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

2018-10-13

Choctaw CrossFit

Choctaw CrossFit

Saurday Funday
Metcon
YA: Metcon (Time)
50/40/30/20/10 Bodyweight reverse Lunge
100’ Farmer Carry 70/53
12 RKBS 70/53
In between each round of reverse lunges, you must complete your farmer carry and RKBS.

2018-10-12

Choctaw CrossFit

Choctaw CrossFit

Stow Away
Warm-up
1:00 Easy Pace Bike
Push Up to Downward Doge

:45 Sec Medium Pace Bike
Active Spiderman

:20 Fast Pace Bike
Cobra 2 Child's Pose

:45 Sec Couch Stretch ea leg
:45 Sec Pigeon Ea Leg
:45 Sec Banded Overhead Stretches

10 Scapula Pull Ups
5 Small Kips
3 Big Kips
2 Strict Pull up

1 Rope Climb OR 2 Kipping/ButterFly Pull up

Rehearsal:
5 Cal Bike
3 Push Press
1 Rope Climb/2 Pull up
Metcon
SA: Metcon (3 Rounds for reps)
Partner of 2 Workout (you go, I go method)

5 Minute AMRAP:
BUY IN: 80/60 Cal Bike then,
5 Push Press 95/65
1 Rope Climb

5 Minute Rest

5 Minute AMRAP:
BUY IN: 60/45 Cal Bike then,
5 Push Press 115/85
1 Rope Climb

5 Minute Rest

5 Minute AMRAP:
BUY IN: 40/30 Cal Bike then,
5 Push Press 135/105
1 Rope Climb
Scaling Options for Rope Climb:
1) Rope Climb Lying to Standing
2) 5 Pull ups
3) 10 Ring Rows

For this workout, both partners will accumulate their BUY IN calories together, then proceed to the main AMRAP (push press/Climb). During the bulk of the AMRAP partner A will complete a round of their 5 Push press and 1 rope climb before Partner B can start their round. Each partner will alternate rounds with the remainder of the five minutes. These AMRAPs are meant to be intense, so scale accordingly to help you move throughout the workout.

** 6 Reps a round

2018-10-11

Choctaw CrossFit

Choctaw CrossFit

Straight Away
Warm-up
:45 Easy Pace Row
Active Spiderman

:30 Medium Pace Row
Active Samson

:15 Fast Pace Row
Push-up to Downward Dog

Burgener Warm-Up For Power Clean

5 Medball Front Squats
4 Strict Press
3 Push Press
2 Thruster
2 Wall Ball Shots

10 Small Hops
5 Bigger Hops
3 Step ups Ea leg
2 Box Jumps

5 Frog Jumps
4 Push up in-n-outs
3 Pushups
2 Bar Facing Burpees
Strength
Power Clean (Build to a Moderate 3 TNG Power Clean)
Use 12-15 minutes to build to a moderate 3 Touch and Go (TNG) Power Clean
Metcon
Metcon (Time)
For Time:

1000m Row
40 Wall Balls (20/14)
30 Box Jumps (24/20)
20 Deadlifts (275/205)
10 Bar Facing Burpees

M: 225/155
For this workout, keep a pace on the row that challenges you, but does not drain you for the rest of the workout. Keep the wall balls at a weight that allows you to break only 2-3 times. Keep a nice rhythm on the box jumps that allow you to keep moving, Try to keep rest time as minimal as possible.
Shoot for 15 minutes or under on this workout.

2018-10-10

Choctaw CrossFit

Choctaw CrossFit

There and Back Again
Warm-up
Run 200m

Line Drills:
Quad Stretch
Knee 2 Chest
Soldier Kicks
Knuckle Drags
Walking Spiderman
Walking Samson
Cradle Stretch
Inch Worms
Heel Walk
Toe Walk

5 DB Deadlifts ea.
4 Hang Cleans ea.
3 DB Strict Press
2 DB Hang Clean and Jerks

10 Scapula Pull ups
5 Small Kips
5 Big Kips
4 Knee to Elbows/Knee raises
2 T2B
Metcon
Metcon (AMRAP - Rounds and Reps)
9 Minute AMRAP:

20 DB Hang Power Clean and Jerks
200M Run
12 T2B
200M Run

RX: 50/35
M: 35/25
**Alternating every 5 on the DB Hang Clean and Jerks.

Today allows you to continue moving throughout the workout. Keep the run at a pace that is slightly uncomfortable, but allows you to jump straight into your next movement. Complete the T2B in no more than 2-3 sets.
Mobility
Use the remainder of class to work on any mobility techniques to tend to areas of need.

2018-10-09

Choctaw CrossFit

Choctaw CrossFit

Merry-Go-Round
Warm-up
Coach's Choice
Gymnastics
GYM: Metcon (No Measure)
5 Minute EMOM;

Every minute on the minute:

2 Wall Walks + 15 Sec Handstand Hold
Metcon
MGR: Metcon (Time)
3 Rounds For Time:

30/21 Cal Bike
15 KBS (53/35)
10 Burpees
15 Pull Ups

2018-10-08

Choctaw CrossFit

Choctaw CrossFit

Squat and Run
Warm-up
Coach’s Choice.
Strength
Back Squat (3 Sets of 5)
Same weight across @ Approx. ~75% of 1 RM
Metcon
AMRAP: Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP

55 Air Squats
35 Double Unders
15 Hang Cleans

RX:115/75
M:95/55
With the air squats being the bulk of this workout, we want to keep the sets smooth and fast. Hang Clean weight should be chosen based on if the athlete could hit 20+ repetitions unbroken when fresh. Scale appropriately.

2018-10-06

Choctaw CrossFit

Choctaw CrossFit

Cindy’s Sister Connie
Metcon

2018-10-05

Choctaw CrossFit

Choctaw CrossFit

TGIF
Warm-up
2k Row (Time)
Max Effort 2k Row
Weightlifting
Push Jerk (3 sets x 3 reps (across))
From the rack
15-18 minutes
Metcon
Metcon (Time)
21-15-9
Push Jerks (95/65)
Sit-ups
Masters: 75/55

2018-10-04

Choctaw CrossFit

Choctaw CrossFit

Constant
Warm-up
Coach's Choice
Mobility
Dynamic Supported Calf Stretch: 30s each leg

Couch Stretch: 30s each leg

Dynamic Samson Stretch: 30s each leg

30 Banded Good Mornings
Metcon
Metcon (Time)
120 cal Bike
Then,
3 Rounds:
400 m Run
200 m Wreckbag Run (50/35)
Masters: 35/20

2018-10-03

Choctaw CrossFit

Choctaw CrossFit

Overhead
Warm-up
:30s each:
Jumping Jacks
PVC Pass throughs
Samson Stretch
Squat Hold
Push-up to Down Dog
Around the World (Right)
Around the World (Left)
PVC OH Squats on Wall

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Snatch Grip S2OH
5 Snatch Grip Deadlifts
5 OHS

Coach led Snatch Warm-up
Weightlifting
1 Hang Snatch + 1 Snatch (Heavy Single)
12-15 minutes.
Both are to be squat snatches.
Metcon
Metcon (Time)
10!-Waterfall
Squat Snatch (95/65)
Ring Dips
Masters: 75/55

2018-10-02

Choctaw CrossFit

Choctaw CrossFit

Crack the Surface
Warm-up
Coach's Choice
Gymnastics
Strict Pull-ups (3 sets x ME (8 reps minimum))
If can do 12+ reps unbroken, add some weight.
If you have less than 8 reps, do as many as you can and finish out to 8 with negatives.
If you are working towards your first strict pull-ups, do negatives or banded strict pull-ups with a band that challenges you.
Strict Pull-ups (3 sets x ME (8 reps minimum))
If can do 12+ reps unbroken, add some weight.
If you have less than 8 reps, do as many as you can and finish out to 8 with negatives.
If you are working towards your first strict pull-ups, do negatives or banded strict pull-ups with a band that challenges you.
Metcon
Metcon (Time)
3 Rounds:
500 m Row
30 Reverse Lunges
20 Ball Slams (20/14)
10 Pull-ups
Rx+: C2B
Ball Slams: Do not catch in the bounce, let it settle as much as possible then squat to pick it up again. Throw it down between feet as hard as you can, engaging your core in the process. Don't just drop the medball.

2018-10-01

Choctaw CrossFit

Choctaw CrossFit

Barbell Cycle
Warm-up
Line Drills:
30 Jumping Jacks
25 ft Side Shuffle
Soldier Kicks
Cradle Stretch
25 ft Side Shuffle
Arm Swings (Side-to-Side)
Arm Swings (Up & Down)
Samson Stretch
Inchworms
Spiderman Stretch
High Knees
Butt Kicks
Broad Jump

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Shoulder Rotations
5 Shoulder Press
5 Straight-Leg Deadlifts
5 Front Squats
Mobility
Samson stretch: 30s each leg
Front Rack Stretch: 1 minute
Couch stretch: 30s each leg
Elevated Child's Pose: 1 minute
Metcon
Metcon (5 Rounds for weight)
5 Rounds:
7 Front Squats
7 Push Press
7 Thrusters
Complete 5 rounds building weight to find a heavy unbroken complex from the ground. Rest as needed between rounds. Record each round's weight.

2018-09-30

Choctaw CrossFit

Choctaw CrossFit

Sunday
Metcon

2018-09-29

Choctaw CrossFit

Choctaw CrossFit

Saturday
Metcon
Metcon (Time)
50-40-30-20-10:
Cal Bike
DB Snatch (50/35)
DB over burpees (1/2 reps)

2018-09-28

Choctaw CrossFit

Choctaw CrossFit

Go
Warm-up
100 m Run
20 Jumping Jacks
10 Air Squats
10 Reverse Lunges
10 KB Step-ups (working weight)
10 Medball Front Squats
10 Medball Shoulder Press
10 Step-ups
Mobility
1 minute each:
Squat Hold
Dynamic Samson Stretch
Elevated Child's Pose
Metcon
Metcon (Time)
800 m Run

21-15-9:
Wallballs (20/14)
Pull-ups

400 m Run

21-15-9:
KBS (70/53)
Box Jumps (24/20)

800 m Run
The wod goes as follows:
800 m Run

21 wallballs
21 pull-ups
15 wallballs
15 pull-ups
9 wallballs
9 pull-ups

400 m Run

21 kbs
21 box jumps
15 kbs
15 box jumps
9 kbs
9 box jumps

800 m Run

2018-09-27

Choctaw CrossFit

Choctaw CrossFit

Annie
Warm-up
:30 Seconds

Jumping Jacks
Active Spidermans
Front Rack Stretch*

Easy Single Unders
Active Samson
Squat Hold*

Quick Single Unders
Air Squats
Push-up to Down Dog
Session 1
Metcon (No Measure)
Tabata: 8 Rounds (:20s on/ :10s off)
Hollow Hold
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Session 2
Cash Out
Spend the remainder of class stretching (14 minutes) or foam rolling:

Dragon Pose: 1 minute each leg

Supine Extended Leg Twist Pose: 1 minutes each side

Half Saddle Pose: 1 minute each side

Pigeon Pose: 1 minute each leg

Twisted Cross Pose: 1 minute each side

Wrist Stretch Pose: 1 minute

Thread the Needle Pose: 30s each side

Seal Pose: 1 minute

Rebound: 1 minute
(Rebound: lay on your back motionless and relax while focusing your breathing. Arms to sides)

2018-09-26

Choctaw CrossFit

Choctaw CrossFit

Caving In
Warm-up
Line Drills:
30 Jumping Jacks
25 ft Side Shuffle
Soldier Kicks
Cradle Stretch
25 ft Side Shuffle
Arm Swings (Side-to-Side)
Arm Swings (Up & Down)
Samson Stretch
Inchworms
Spiderman Stretch
High Knees
Butt Kicks
Broad Jump

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Shoulder Rotations
5 Shoulder Press
5 Straight-Leg Deadlifts
5 Front Squats
Weightlifting
Clean and Jerk (3 sets x 3 reps (across))
Squat Clean and your choice of Push Jerk or Split Jerk.
Metcon
Metcon (Time)
For Time:
21-51-9
Squat Clean (115/80)
HSPU
Masters: 95/65

Scale HSPU's for seated DB Shoulder Press. Pick a weight that you would have to break the reps up into two sets each round.

2018-09-25

Choctaw CrossFit

Choctaw CrossFit

Pull Pull Push Push
Warm-up
5 Rounds Rowling
Mobility
1 Round:
Cross-Over Symmetry

Elevated Child's Pose: 1 minute

1 Round:
Cross-Over Symmetry
Metcon
Metcon (Time)
3 Rounds:
30/24 cal Row
21 T2B
15 Burpees over Erg
9 HR Push-ups
Cash Out
Spend the remainder of class foam rolling or stretching:
Quads
Hamstrings
Calfs
Lats
Back

2018-09-24

Choctaw CrossFit

Choctaw CrossFit

Total
Warm-up
2 Rounds:
200 m Run
10 Air Squats
5 Push-up to Down Dog
3 Wall Walks
Mobility
Samson Stretch: 30s each leg

Front Rack Stretch: 30s

Couch Stretch: 30s each leg

Child's Pose: 30s
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Allow 35-40 minutes for athletes to work here.

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Choose your weights wisely.

2018-09-23

Choctaw CrossFit

Choctaw CrossFit

Active Recovery
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
50 Singles
40 Box Step-ups (24/20)
30 Sit-ups
20 Russian KBS (53/35)
10 Goblet Squats (53/35)
Nice steady pace. Today is just about moving and getting the heart rate up a little and the blood flowing.

Be prepared, tomorrow comes the CrossFit Total.
Extra Credit
20 minutes of Foam Rolling and Stretching your problem areas.

2018-09-22

Choctaw CrossFit

Choctaw CrossFit

Chelsea Time
Weightlifting
Front Squat (3x5 (across))
Metcon
Metcon (Time)
4 Rounds:
24 cal Row
21 Hang Cleans (95/65)
18 Front Rack Reverse Lunges (95/65)
15 Lateral Bar Over Burpees
Masters: 75/55

2018-09-21

Choctaw CrossFit

Choctaw CrossFit

Rope Clinic
Warm-up
:30s each
Easy Bike
Air Squat

:30s each
Moderate Bike
Push-up to Down Dog

:30s each
Fast Bike
Jumping Jacks
Mobility
Samson Stretch: 30 s each side

Couch Stretch: 30 s each side

Front Rack Stretch: 1 minute
Skill
Rope Climb clinic:

6-8 minutes working on Rope Climbs
or Rope 'lying to standing' as a progression
Metcon
Metcon (Time)
30-20-10:
cal Bike
DB Reverse Lunges (50/35)
Pull-ups
Masters: 35/20

30 cal Bike
30 DB Reverse Lunges
30 Pull-ups
20 cal Bike
20 DB Reverse Lunges
20....etc...

Dumbbells to be held at sides of the body.

2018-09-20

Choctaw CrossFit

Choctaw CrossFit

Heavy Snatch Work
Warm-up
30 PVC Passthroughs
10 PVC Around the World (both direction/ 20 total)
:30s Squat Hold
15 Giant Stretches
10 Samson Stretch (2-3s hold)

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
Weightlifting
Power Snatch (Heavy Triple)
Metcon
Metcon (Time)
For Time:
12-9-6 Power Snatch (145/100)
24-18-12 Ring Dips
Masters: 125/85

Work goes as follows:
12 Power Snatch
24 Ring Dips
9 Power Snatch
18 Ring Dips
6 Power Snatch
12 Ring Dips
Metcon (Time)
For Time:
12-9-6 Power Snatch (145/100)
24-18-12 Ring Dips
Masters: 125/85

Work goes as follows:
12 Power Snatch
24 Ring Dips
9 Power Snatch
18 Ring Dips
6 Power Snatch
12 Ring Dips

2018-09-19

Choctaw CrossFit

Choctaw CrossFit

Besties
Warm-up
200 m Run
20 Jumping Jacks
20 Banded Good Mornings
20 Small Hops
100 m Run
10 Samson Stretch (3 s each side)
10 Push-up to Down Dog
10 Spiderman Stretch (3 s each side)
5 Air Squats
5 Push-ups
5 Burpees
Mobility
Squat Hold: 1 minute

Couch Stretch: 30 s each side

Child's Pose: 1 minute
Rehearsal
As an individual, perform:
200 m Run
10 Air Squats
10 Sit-ups
10 KBS
5 HR Push-ups
5 Box Jump Overs
Metcon
Metcon (Time)
For Time:
150 Air Squats
150 Sit-ups
150 KBS (53/35)
150 Hand Release Push-ups
150 Box Jump Overs (24/20)
With a partner, complete the above workout.
One person works and the other runs 400 meters. When your partner returns from the run, switch and continue where they left off.

When final Box Jump Over is completed, your time is when your partner returns from the run.

If you have an odd number and need to do a team of 3, increase reps to 200 and add a rest station.
Run>Work>Rest in that order for the team of 3.

If unable to run, sub for a 500 m Row

2018-09-18

Choctaw CrossFit

Choctaw CrossFit

Jump Around
Warm-up
Line Drills:
30 Jumping Jacks
25 ft Side Shuffle
Soldier Kicks
25 ft Side Shuffle
Cradle Stretch
Arm Swings (Side-to-Side)
Arm Swings (Up & Down)
Samson Stretch
Inchworms
Spiderman Stretch
High Knees
Butt Kicks
High Skip
Long Skip
Broad Jump
Mobility
Supported Calf Stretch: 30 sec each leg

Pigeon Pose: 30 sec each leg

Squat Hold: 1 minute
Skill
6-8 minute Clinic:
Double Unders & Toe-2-Bar

Utilize this time to practice and learn these two movements. Do not exhaust yourself before the workout.
Metcon
Metcon (5 Rounds for reps)
3 Min AMRAP:
100 Dubs
15 T2B
AMRAP Wallballs (20/14)

Rest 1 minutes

3 Min AMRAP:
80 Dubs
15 T2B
AMRAP Wallballs (20/14)

Rest 1 minutes

3 Min AMRAP:
60 Dubs
15 T2B
AMRAP Wallballs (20/14)

Rest 1 minutes

3 Min AMRAP:
40 Dubs
15 T2B
AMRAP Wallballs (20/14)

Rest 1 minutes

3 Min AMRAP:
20 Dubs
15 T2B
AMRAP Wallballs (20/14)
Score is Wallballs reps for each round separately.
Double for singles.
Metcon (5 Rounds for reps)
3 Min AMRAP:
100 Dubs
15 T2B
AMRAP Wallballs (20/14)

Rest 1 minutes

3 Min AMRAP:
80 Dubs
15 T2B
AMRAP Wallballs (20/14)

Rest 1 minutes

3 Min AMRAP:
60 Dubs
15 T2B
AMRAP Wallballs (20/14)

Rest 1 minutes

3 Min AMRAP:
40 Dubs
15 T2B
AMRAP Wallballs (20/14)

Rest 1 minutes

3 Min AMRAP:
20 Dubs
15 T2B
AMRAP Wallballs (20/14)
Score is Wallballs reps for each round separately.
Double for singles.
Cash Out
Spend 5-10 minutes Foam Rolling:

Quads
Hamstrings
Calf's
Back
Lats
IT Band

2018-09-17

Choctaw CrossFit

Choctaw CrossFit

Hurricane
Warm-up
Line Drills:
30 Jumping Jacks
25 ft Side Shuffle
Soldier Kicks
25 ft Side Shuffle
Cradle Stretch
Arm Swings (Side-to-Side)
Arm Swings (Up & Down)
Samson Stretch
Inchworms
Spiderman Stretch
Weightlifting
1 Power Clean + 1 Hang Squat Clean (Heavy Single Complex)
20 minutes max for this section
Metcon
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP:
500 m Row
12 Bar Over Burpees
9 Hang Cleans (135/95)
6 Front Squats (135/95)
Masters: 115/80

2018-09-16

Choctaw CrossFit

Choctaw CrossFit

Ascend
Metcon
Metcon (Time)
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent
Scaling:
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats

Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing

2018-09-15

Choctaw CrossFit

Choctaw CrossFit

30 Min AMRAP

2018-09-14

Choctaw CrossFit

Choctaw CrossFit

Sally's Mood
Metcon
Warm-up
Line Drills:
30 Jumping Jacks
25 ft Side Shuffle
Soldier Kicks
25 ft Side Shuffle
Cradle Stretch
Arm Swings (Side-to-Side)
Arm Swings (Up & Down)
Samson Stretch
Inchworms
Spiderman Stretch

BRING SALLY UP :) Air Squat Edition
Metcon (Time)
21-15-9
Wall Balls (30/20)
Burpees
Mobility
Here is 16 minutes worth of stretching to finish off class:

2 Rounds: 8 minutes total
Pigeon Pose- 1 min each side
Child Pose- 2 min

2 Rounds: 8 minutes total
Couch Stretch- 1 min each side
Half Front Split- 1 min each side

2018-09-13

Choctaw CrossFit

Choctaw CrossFit

Counteract
Warm-up
Crossover Symmetry
3 Rounds x 8 Reps each (Activation)
Slow and controlled
Mobility
Front Rack Stretch- :30 seconds

90-90 Pec Stretch- :30 sec each side
Weightlifting
Bench Press (3 sets x 3 reps (across))
Metcon
Metcon (3 Rounds for reps)
5 min AMRAP:
30/21 cal Bike
15 Push-ups
AMRAP Pull-ups

Rest 3 minutes

5 minute AMRAP:
30/21 cal Bike
15 Push-ups
AMRAP T2B

Rest 3 minutes

5 minute AMRAP:
30/21 cal Bike
15 Push-ups
AMRAP KBS (53/35)
Three scores today.
1) Pull-up reps
2) T2B reps
3) KBS reps

Get through Bike and Push-ups as quick as possible to allow yourself time on the AMRAP portion.

2018-09-12

Choctaw CrossFit

Choctaw CrossFit

Aftermath
Warm-up
2 Rounds:
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Press
5 Straight Leg Deadlift
5 Front Squat
Mobility
30 Small Hops
Supported Calf Stretch: 30 secs each

Pigeon Pose: 30 sec each side

Childs Pose: 1 minute

2 Rounds:
25 Speed Air Squats
30 sec hold at the bottom of 25th rep.
Weightlifting
Back Squat (5 sets x 5 reps (across))
Ramp-up Sets: Give yourself 3 sets of 5 reps to build up.
Working sets: Keep the same weight across for your 5 working sets.

During your ramp-up sets, perform 20 sec samson stretch on both legs then increase your weight and go into your next set.

During your working sets, perform 15 sec couch stretch per leg and rest an additional 30 sec after. This allows for a total 1 minute rest between your sets.
Metcon
Metcon (Time)
For Time:
40 Reverse Lunges
40 Dubs
30 Reverse Lunges
40 Dubs
20 Reverse Lunges
40 Dubs
10 Reverse Lunges
40 Dubs
10 minute Time Cap.
Double for single unders.

2018-09-11

Choctaw CrossFit

Choctaw CrossFit

9/11 Tribute
Warm-up
With a long workout ahead, keep the warm-up quick and simple.

1 Round:
300 m Row
3-5 reps at each movement
Build up in weight and perform
3 more reps at each bar movement
Metcon
9/11 Tribute (Time)
2001 m Row
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 Pull-ups
11 Power Cleans (135/95)
11 Handstand Push-ups
11 KBS (70/53)
11 T2B
11 Deadlifts (135/95)
11 Push Jerks (135/95)
2001 m Row
Alternate option: Open up with a 2 mile run with a weight vest (20/14). If you choose to do this, take out the two rows.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row represent the year of the attacks. The 11 reps of 9 exercises represents the date.
Remember why we are doing this. Never Forget.

2018-09-10

Choctaw CrossFit

Choctaw CrossFit

Hold on
Warm-up
Line Drills:
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose- :30 sec each leg

Child Pose- 1 min

Wrist Stretch- 1 min
Weightlifting
Power Snatch (3 RM)
Metcon
Metcon (AMRAP - Reps)
20 min AMRAP:
400 m Run
Max Effort Power Snatch (95/65)
Start with the run.
When you break on power snatch (let go of the bar or rest on the ground) then you run and repeat.
Score = power snatch reps

2018-09-09

Choctaw CrossFit

Choctaw CrossFit

Active Recovery
Metcon

2018-09-08

Choctaw CrossFit

Choctaw CrossFit

“Body Movin”
Metcon

2018-09-07

Choctaw CrossFit

Choctaw CrossFit

Sholdas
Warm-up
Crossover Symmetry
3 Rounds x 8 Reps each (Activation)
Slow and controlled

5 reps each: single Dumbbell
Deadlift (each side)
Hang Power Clean (each side)
Shoulder Press (each side)
Front Squat (each side/front rack)
(Work on balance/stabilization across the body)
Weightlifting
Shoulder Press (3 sets x 3 reps )
Same weight across
Metcon
Metcon (Time)
5 Rounds for time:
21/15 cal Bike
40 Double Unders
20 Single Arm DB Push Press (50/35)
On DB Push Press, alternate every 5 reps to a total of 20 reps (10 each arm)

Scale Dubs to 1/2 reps or 80 singles

2018-09-06

Choctaw CrossFit

Choctaw CrossFit

Waterfall
Warm-up
Line Drills:
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Mobility
Front Rack Stretch- 1 minute

Pigeon Pose- 1 minute each leg

Warrior Squat- 1 minute
Paused Front Squat (4 sets x 3 reps w/ 3 second pause at bottom)
Pause at the bottom of each squat for a three count. During this time really focus on maintaining an upright position and strong front rack.
Metcon
Metcon (Time)
For Time: Waterfall Style
10!- Power Clean (135/105)
20-11!- Wall Balls (20/14)
Workout goes as follows:
10 Power Cleans
20 Wall Balls
9 Power Cleans
19 Wall Balls
8
18
7
17
.....6 & 16, 5 & 15, 4 & 14, 3 & 13, 2 & 12, 1 & 11

Rx+:
30/20 Wall Ball

2018-09-05

Choctaw CrossFit

Choctaw CrossFit

Midline
Warm-up
:45s
Easy Row
Spiderman Stretch

:30s
Medium Row
Push-up to Downward Dog

:15s
Fast Row
30s Squat Hold
Mobility
Front Rack Stretch- 1 minute

Child's Pose- 1 minute

Samson Stretch- 1 minute each side
Gymnastics
Strict Pull-ups (3 sets x 10 reps)
3 sets x 10 reps with a max effort Hollow Hold between sets.
If strict pull-ups come easy to you, do them weighted.
If you have between 5-10 unbroken strict pull-ups, challenge yourself with a light band.
If you have less than 5 unbroken strict pull-ups, challenge yourself with 5-8 slow and controlled negatives or 10 steep ring rows
Metcon (AMRAP - Rounds and Reps)
15 minute AMRAP:
500 m Row
40 Sit-ups
30 Pull-ups
20 Reverse Lunges
10 Burpees
Pick a variation of pull-up that you can complete 30 reps in 2-3 sets.
Metcon

2018-09-04

Choctaw CrossFit

Choctaw CrossFit

Diane
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose- 1 minute each leg

Warrior Squats- 1 minute

PVC Hinge Drill
Weightlifting
Deadlift (3 sets x 5 reps (across))
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

2018-08-31

Choctaw CrossFit

Choctaw CrossFit

Go Fish
Warm-up
:30 Seconds
Easy Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations

5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Rehearsal
1 Round
100 Meter Row
5 Deadlifts
5 Lateral Bar Burpees
5 Push Jerks

– – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – –

1 Round
50 Meter Row
5 Deadlifts
4 Lateral Bar Burpees
3 Push Jerks
Metcon
Metcon (Time)
For Time:
800 m Run

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95
Athletes will begin by completing a buy-in 800 meter run. This only happens once, with three rounds of 21-15-9 to follow. Of the two barbell movements, the deadlift will be very light, while the push jerk will be the limiting factor. Looking to choose a weight that athletes could push jerks for 20+ repetitions unbroken if they needed to. Within the workout, we want to be able to complete these in 1-2 sets. Burpees are lateral over the bar, with no need to come to full extension at the top of the rep. If short on rowers, stagger heats by 5 minutes.

Once athletes reach the triplet, 2-3 quick sets on the deadlifts will likely be sustainable across the three rounds and allow athletes to maintain a respectable pace on the burpees. 12-9 or 8-7-6 are options that get athletes to 21 deadlift reps. On the burpees, we are looking to move consistently for all 15 reps at a pace that allows athletes to hold onto the push jerk barbell, ideally unbroken. It is not about speed, rather not slowing down. Putting it into cruise control on the burpees and unbroken on the push jerks is better than moving through the burpees quickly and having to break the push jerks into two sets.

2018-08-30

Choctaw CrossFit

Choctaw CrossFit

Fight Back
Warm-up
1 Minute
Easy Bike
Active Spidermans

:45 Seconds
Moderate Bike
Active Samson + Air Squat

:30 Seconds
Faster Bike
Push-up to Down Dog

1 Minute
PVC Hinge Drill: This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern of the kettlebell swings. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 minute of hinging will give them valuable feedback to transfer over into the workout.
Mobility
Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – :45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
20 Seconds Kettlebell Swings
20 Seconds Reverse Lunges
20 Seconds Calorie Bike
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest
The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to calories on the bike to make counting an easier task during the workout. The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh. Is short on bikes, stagger heats by two minutes. If unable to use bikes, substitute 1 minute of rowing or 10 meter shuttle runs.

When first looking at this workout, it is best to identify where athletes will likely have to stop moving. The lunges are performed with just the body weight and the bike is a cyclical movement, so athletes will be able to keep moving for the full minute on both of those stations. The kettlebell swings present more of a challenge, with athletes having to hold onto an object. Coming off a minute of rest each round, let’s challenge athletes to hold on for one large set here. Even if they only work for 45-50 seconds, they still got a lot of reps done and have a few seconds of rest to transition to the next movements.

As far as the scoring structure goes, athletes are rewarded for consistency across the five rounds. It is helpful to set the tone in the first round with a number at each movement that feels attainable, even later in the workout. Set a target and work to get back to it each and every time the station comes up. The bike will likely be the most difficult station to replicate. Push hard to hit the target knowing that there is a minute of rest to follow.

2018-08-29

Choctaw CrossFit

Choctaw CrossFit

Flash Flood
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
Weightlifting
Thruster (Heavy Set of 3)
Mobility (10:00-12:00)
Teaching: Thrusters (12:00-20:00)
Thruster (20:00-35:00)
Teaching: Running (35:00-40:00)
Transition + Rehearsal (40:00-48:00)
Strategy + WOD (48:00-60:00)
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
Rehearsal
1 Round
50 Meter Run
5 Thrusters
Metcon
Metcon (Time)
2 Rounds:
400 Meter Run
21 Thrusters (95/65)
"Flash Flood" is design to be quick and dirty sprint workout. The weight athletes choose here is something that they know they can complete with a maximum of one break each set. If athletes are on the fence about weight, it is better to go too light and unbroken than too heavy with multiple breaks

There are some days where turning off the brain and going is the best option. Today is one those turn the brain off workouts. There is not much to think about other than moving fast and trying to hold onto the barbell. Athletes want to find the max speed on each run that allows them to ideally go unbroken, taking one break if completely necessary. The legs will undoubtedly be fatigued going into the second run. Really thinking about falling and pulling here will enable athletes to maintain some speed in getting to the final barbell. Bring the energy, blast the music, and push athletes to hold on for those final 21 reps.

2018-08-28

Choctaw CrossFit

Choctaw CrossFit

Criss Cross
Warm-up
:30 Seconds

Quad Stretch
Straight Leg Kicks
Jumping Jacks

Active Spidermans
Air Squats
Easy Single Unders

Active Samson
Push-up to Down Dog
Higher Single Unders

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch – 1 Minute Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Rehearsal
1 Round

10 Double Under or Single Unders
5 Power Cleans
10 Double Under or Single Unders
5 Toes to Bar
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
We are looking for weights and movement variations that athletes are capable of cycling unbroken when fresh, understanding that they will definitely break up repetitions during the workout. Rather than load or movement complexity being a reason to stop, breathing and grip will likely be limiting factors in this 15 minute workout. Bringing down the reps or difficulty of the higher skilled double unders and toes to bar are great options to allow athletes to work on the movement while still maintaining a good rhythm and pace.

In this grip intensive workout, strategic breakups from the beginning will lead to consistency later in the workout. Let’s break because we want to, not because we have to. Proficiency on double unders will determine much of the strategy there, but aiming for 1-3 planned sets on all of these movements. 1 x 30, 2 x 15, or 3 x 10 on the double unders are some options for athletes. On the toes to bar and cleans, 6-5-4 or 5-5-5 from the onset of the workout are sets that can be maintained once we are past the 10 minute mark.

2018-08-27

Choctaw CrossFit

Choctaw CrossFit

Lace Up
Warm-up
:30 Seconds

Easy Row
Active Spidermans

Moderate Row
Active Samson

Faster Row
Push-up to Down Dog

Dumbbell Warmup

3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges

Performed with light dumbbell. 3 repetitions per side.
Mobility
Dumbbell Ankle Stretch – :30 Seconds Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.

Dumbbell Squat Hold – 1 Minute

Using the dumbbell to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Child’s Pose on Medicine Ball – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round

6 Alternating Dumbbell Snatches
5 Wallballs
4 Calorie Row
3 Burpee Box Jumps

– – – – – – – – – – – – – – – – – – – – – – – – – –
Build to Workout Weight Dumbbell
– – – – – – – – – – – – – – – – – – – – – – – – – –

1 Round

6 Alternating Dumbbell Snatches
5 Wallballs
4 Calorie Row
3 Burpee Box Jumps
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
With 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get to the burpee box jumps. In order to accomplish that, we want to choose weights on the dumbbell snatches and wallballs that athletes are capable of completing 25+ repetitions unbroken when fresh. If short on rowers, stagger heats by three minutes.

While this is an AMRAP workout, we can think of it as a ALRAP. As Little Rest as Possible. The first two movements have the biggest potential for athletes to rest for a significant amount of time. We don’t have to think big sets here, rather what rep scheme will allow for as little rest as possible before picking the bell or ball up again. This could be 10 sets, 5 sets, or 2 sets depending on the athletes. A good rule of thumb is to keep rest under 10 seconds. If athletes have to rest more than 10 seconds, the sets are likely too big. When the dumbbell or ball is on the ground athletes can take a look at the clock or count to themselves to keep them on track.

2018-08-26

Choctaw CrossFit

Choctaw CrossFit

Down & Dirty
Warm-up
:30 Seconds

Easy Row
Easy Bike
Active Spidermans

Moderate Row
Moderate Bike
Push-up to Down Dog

Faster Row
Faster Bike
Active Samson + Air Squats
Mobility
Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – :30 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose – :45 Seconds Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round

6 Calorie Bike
3 Strict Pull-ups
3 Push-ups
3 Air Squats
3 Sit-ups
6 Calorie Row
Metcon
Metcon (Time)
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
There are two halves to this cardio and bodyweight workout, with no rest between them. Athletes will cut the work in half on the second part of the workout. Athletes should choose variations on the strict pull-ups and push-ups that allow them to complete the work in 1-2 sets each set. Similar to yesterday, athletes will complete their calories on the rower before moving to the two rounds of body weight movements. Once the two rounds of bodyweight movements are complete, they will move to the bike, repeating this format until the completion of the workout. If unable to assault bike, complete an equal calorie row or equal calories on another bike in its place.

Pace on the machines and the upper body movements provide the biggest challenges in today’s workout, but the structure of the workout allows for little interference between exercises. You go from strictly cardio movements, to two upper body movements, followed by a lower body and core movement.

Athletes can therefore push the pace a little harder than usual on the machines knowing that they next two movement don’t involve a ton of breathing. This pace is still probably somewhere around 75-80% effort.

Athletes can then aim to complete the strict pull-ups and push-ups in 1-2 sets, as that will likely be sustainable later on.

The next two movements, air squats and sit-ups, are a great opportunity to move through steadily, allowing the upper body to recover for the next set or the breathing to recover for the next machine movement. Mentally breaking these movements up into three categories (machine, upper, and lower) will better allow athletes to keep their effort high.

2018-08-25

Choctaw CrossFit

Choctaw CrossFit

Gripper Ripper
Strength
These two movements will be completed as a Superset. Complete the Single Arm DB Bench Press (both arms) immediately into Single Arm DB Row(both arms). Take about 1:30 between each set.
Single Arm DB Bench Press (4 Sets of 8)
One-arm DB Row (4 Sets of 8)
Metcon
Metcon (Time)
21-18-15-12

Calorie Row
Russian KB Swings 70/53
200 Meter Farmer Carry 53/35

2018-08-24

Choctaw CrossFit

Choctaw CrossFit

Daily Dozen
Warm-up
:30 Seconds
Quad Stretch
Active Spidermans

PVC Pass Throughs

Side Lunges
Air Squats

PVC Pass Throughs (More Narrow)

Push-up to Down Dog
Active Samson

PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Weightlifting
3-Position Power Snatch (Heavy Complex)
Pockets, Above the Knee, Floor
Athletes will group up into teams of 2-3 for their 15 minutes of 3-position power snatches. There is no specific number of sets we’re looking for here, rather build to something heavy where good form is maintained. Grouping athletes up limits the number of athletes moving at once, giving coaches the ability to better see and correct movement. Make it a point to get around to every athlete, giving them at least one thing to focus on.
These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.
Rehearsal
1 Round
4 Lateral Barbell Burpees
3 Power Snatches
2 Bar Muscle-ups or 4 Pull-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
12 Pull-ups
Rx+: 6 Bar Muscle-ups in place of Pull-ups

The weight on the power snatches should be something athletes could complete 9 reps unbroken when fresh.

Every athlete will likely have a movement that is better for them than the others. For athletes who are great on a barbell, but struggle with gymnastics and conditioning, the barbell is likely the place to push, pacing out the burpees and gymnastic movement as necessary. For athletes who excel more in gymnastics, it will likely be beneficial to pace the barbell in order to hammer the muscle-ups or pull-ups. For those athletes who excel at all three movements, it is all about finding a sustainable breakup strategy that allows them to move for all 12 minutes. Slow is smooth, smooth is fast.

2018-08-23

Choctaw CrossFit

Choctaw CrossFit

Annie's on the Run
Warm-up
:30 Seconds

Jumping Jacks
Active Spidermans
Front Rack Stretch*

Easy Single Unders
Active Samson
Squat Hold*

Quick Single Unders
Air Squats
Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Front Squat (3 sets of 5 reps)
Athletes will have 15 minutes to work through 3 sets of 5 Front Squats from the rack. With 15 minutes to work, athletes can aim to complete a set every 3 minutes. Two warmup sets, followed by three working sets, for a total of 5 sets. There is the option to build to something heavy for a set of 5 or stay at a challenging weight across the board for all three rounds.
Rehearsal
1 Round

10 Double Unders or Single Unders
5 Sit-ups
100 Meter Run
Metcon
Annie's on the Run (Time)
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
The way the movements are structured in today’s workout, it encourages athletes to be able to keep the intensity high. There is little interference between the double unders and sit-ups. Double unders involve more skill and breathing, while sit-ups are typically known as more of a muscular fatigue movement. The biggest point of overlap will be between the run and the double unders. Athletes can aim to bite off more than they would typically chew on the double unders, knowing that they will likely be able to recover their breathing on the sit-ups. Early on in the workout, the runs are less important, as the priority is bigger sets on the rope. As the workout progresses, the runs become more important knowing that there is little work to accomplish inside the gym. Pace the runs, push the work inside the gym at the beginning. Push the runs and push the work inside towards the end.

2018-08-22

Choctaw CrossFit

Choctaw CrossFit

Eighteen Wheeler
Warm-up
:30 Seconds

Easy Bike
Active Spidermans

Moderate Bike
Active Samson + Air Squats

Faster Bike
Push-up to Down Dog

:20 Seconds (Banded Walks + Hollow/Arch)*

Banded Walks Right
Hollow Hold

Banded Walks Left
Arch Hold

Banded Walks Right
Hollow Hold

Banded Walks Left
Arch Hold

*A couple of options here. If your gym is equipped with mini bands, have athletes place the band just above the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes shuffle right for :20 seconds before completing a hollow hold for :20 seconds. Shuffle in the opposite direction for :20 seconds and then complete a :20 second arch hold. Rinse and repeat for one more round. If band is above the knees, athletes can keep it there for these holds.
Mobility
Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Rehearsal
1 Round

6 Calorie Bike
5 Wallballs
4 Alternating Dumbbell Snatches
3 Toes to Bar
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
18/12 Calorie Schwinn Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
Athletes will work through four movements across this longer AMRAP today. The weights and variations on all of these movement should be something that athletes are capable of completing unbroken when fresh and between 1-2 sets within the workout.

Today’s rep scheme is designed for athletes to be able to complete sets unbroken when fresh, but the time they are working will likely require them to break once on each set to keep moving for the majority of the 18 minutes. A short break at the half way point or just past the half way point should do the trick. 8-7 or 10-5 on the wallballs, 6-6 on the dumbbell snatches, and 5-4 on the toes to bar. Even for athletes who are thinking about going unbroken, sticking to two sets might be beneficial, just with a very quick rest between. Athletes are holding onto an object for the last three movements. Getting back to the bike is a great opportunity to not hold onto anything, focus on breathing, and gear up to try and go two sets again on the three movements to come.

2018-08-21

Choctaw CrossFit

Choctaw CrossFit

Cardio
Warm-up
Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds
Active Spidermans
Ankle Stretch
Active Samson
Pigeon Pose
Air Squats
Wide Stance Side Lunge
Rehearsal
1 Round
100 Meters (at estimated average split time)
100 Meters (+2 estimated average split time)
100 Meters (-5 estimated average split time)

-OR-

400 m Run
Metcon
Athlete's choice between a 2k Row or a 2 mile run
2k Row (Time)
Max Effort 2k Row
The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today. Having a buddy in your ear during this workout keeps you on track with holding specific paces.

A 2k row is meant to be uncomfortable, but pacing it poorly and moving poorly makes it all that more uncomfortable. If athletes have a previous time on their 2k, they can use that as a reference point and figure out their average pace per 500 meters for the last time they completed this workout. For example, if they rowed an 8:00 2k the previous time, their average split per 500 meters is 2:00. In order to improve upon their time, all they have to do is hold an average below 2:00. Let’s say this is 1:58 for today. Setting the PaceBoat can be a fun and helpful visual way for athletes to try and best their previous times.

As far as strategy goes, there are some splits we can aim for, understanding that they may change at some point during the workout. At the beginning of the workout when athletes are fresh, they can start with up to 10 hard pulls before settling into their desired pace for 500 meters. Athletes can maintain their desired pace for the first 500 meters. The next 1000 meters will be slightly above their desired pace per 500 meters. For this athletes, that would be a 2:00 pace for the next 1000 meters. For the final 500 meters, we want athletes to be up to 5 seconds below their desired 500 meter pace. For this athlete, this is as low as a 1:53. With their buddy behind them screaming in their ear, the last 100 meters of the day should be their best effort.

Summary:
Start – 10 Hard Pulls
First 500 Meters – At Desired Split Time
Middle 1000 Meters – Desired Split Time +2 Seconds
Next 400 Meters – Desired Split Time -5 Seconds
2-mile run (Time)
*run 2 miles for time.

2018-08-20

Choctaw CrossFit

Choctaw CrossFit

Cindy Plus
Warm-up
Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Rehearsal
1 Round

100 Meter Run
3 Pull-ups, 6 Push-ups, 9 Air Squats
3 Clean and Jerks
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)
Three 5-minute windows today with descending run distance and ascending rounds of "Cindy" and barbell weights. 1 Round of "Cindy" is 5 Pull-ups, 10 Push-ups, and 15 Air Squats. The scores for each round are how many clean and jerks athletes were able to complete. The weights on the barbell should be something that athletes are capable of completing at least 15, 10, and 5 unbroken repetitions respectively when fresh.

With the clean and jerks being the scored portions, we want all athletes to reach the barbell during these windows. Choosing the appropriate run distances and variations for the pull-ups and push-ups will allow athletes to accomplish that. We can aim for athletes to have at least :45 seconds to 1 minute at each barbell. If they haven’t finished their rounds of Cindy by that time, they can head to the barbell and start chipping away at clean and jerks.

If unable to run, complete one of the following:

For the 600 Meter Run:
750/600 Meter Row
60/45 Schwinn Bike

For the 400 Meter Run:
500/400 Meter
40/30 Schwinn Bike

For the 200 Meter Run:
250/200 Meter Row
20/15 Schwinn Bike

Each round presents a different challenge with varying distances, rounds of Cindy, and barbell weights. Despite the variations, the windows remain short. With the weights and work that comes before, we can assume that the vast majority of these clean and jerks will be performed as single repetitions. With short AMRAPs and single reps on the barbell, athletes can really afford to push the pace on the bodyweight movements to get to the barbell quickly. The more time they have, the more potential there is to accumulate clean and jerk reps. Athletes can aim to get to the barbell fast, adjusting the time between reps as needed based on the weight. Score at the end of each window is total reps on the barbell. Rest, recover, and change out weights during the 5 minutes of down time between work windows.

2018-08-17

Choctaw CrossFit

Choctaw CrossFit

Nancy
Warm-up
:30 Seconds

Quad Stretch
Knuckle Drags
Active Samson

PVC Pass Throughs

Cradle Stretch
Active Spidermans
Air Squats

PVC Pass Throughs

Side Lunge
Push-up to Down Dog
PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press
5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts
Weightlifting
Pausing Overhead Squat (1 x 2 with a 2 second count at bottom)
Moderate set of 2
Athletes will have a short 10 minutes to build to a moderate set of 2 from the rack. Pause for a 2-count in the bottom of each rep before standing. As the weights increase, drop the bar to the ground in front of the body instead of bringing it back down behind the neck. Having buddies at each station, it will be easier and safer this way.
Rehearsal
1 Round

100 Meter Run
5 Overhead Squats (Workout Weight)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell.

For athletes who struggle with overhead squats, using a PVC pipe, a band, or empty barbell will be the best option to improve their mechanics. While the weight will be lighter, these athletes can create amazing intensity by pushing the runs hard. We will have an opportunity to dial in the overhead squat by building to a moderate set of 2 with a pause to start things out. If unable to run, complete a 500/400 Meter Row.

While the overhead squats are an important piece of today’s workout, we want to focus on the pace of our runs for strategy purposes. We want athletes to search for the maximum pace they can sustain on the runs in order to complete the barbell work unbroken. A break on the overhead squat likely means 15-20 seconds of rest before picking the barbell back up. Now imagine what it would feel like to go 15-20 seconds slower on the 400 meter run. For example, the contrast in effort between a 2:00 pace and a 1:45 pace is drastically different. Not feeling overly uncomfortable when approaching the barbell will better allow athletes to move well through large sets. This doesn’t mean it is intended to be a walk in the park, as we are looking to find the maximum sustainable pace. The seconds practice round is a great opportunity for athletes to test what that pace will feel like.

2018-08-16

Choctaw CrossFit

Choctaw CrossFit

Shipwreck
Warm-up
:30 Seconds
Easy Row
Active Samson

Medium Row
Push-up to Down Dog

Faster Row
Active Spiderman
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Rehearsal
1 Round
100 Meter Row
4 Sandbag Cleans
4 Sandbag Reverse Lunges
4 AbMat Sit-ups
Metcon
Metcon (Time)
5 Rounds For Time:
500 Meter Row
10 Sandbag Cleans (50/35)
16 Sandbag Reverse Lunges (50/35)
24 AbMat Sit-ups
In this 5 round workout, athletes will choose a sandbag weight that they are confident completing each set of reverse lunges unbroken. These are alternating repetitions, 8 per side, with the sandbag placed in the back rack like a barbell. However, the type of sandbags you have will determine the type of cleans/lunges that are performed. If the gym is equipped with more of a spherical strongman style bag, the cleans can be performed as alternating reps to the shoulder and the lunges can be performed with the bag held in a bear hug position. For the longer cylindrical bags, cleans will be performed just like a barbell clean and lunges will be performed with the bag across the back like a barbell. Teaching points will be centered around the latter. If unable to use sandbag, complete workouts with a 75/55 barbell.

The first goal of this workout can be to perform the sandbag movements in big, if not unbroken sets. The weight is light for a clean, yet sometimes odd to handle, but nevertheless should be something that athletes can move through quickly. If athletes are to break anywhere, the cleans are a great place since they come back down to the ground each time. Once the bag is to the back for the lunges, might as well keep it there without dropping. Athletes can move at a pace on the rower that allows them to knock out this good work on the bag. With 2,500 meters of rowing, this will likely be something 10-15 seconds slower than their 2k pace. The sit-ups at the finish of each round is a great opportunity for athletes to move through at a steady pace and catch their breath for the next three movements.

2018-08-15

Choctaw CrossFit

Choctaw CrossFit

Half Bad
Warm-up
:30 Seconds

Easy Bike
Push-up to Down Dog

Moderate Bike
Active Spidermans

Faster Bike
Active Samson

Barbell Warmup

5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Banded Pass Throughs – 1 Minute

Just like a PVC pass through, but with a light tension band. With hands wide, pull the band apart as it passes over the top of the body.

Banded Pull-Aparts – 1 Minute

With arms straight out in front holding onto one side of a light tension band, athletes will pull the band to the bottom of the chest, squeezing the shoulders blades at the finish of each rep. The slower the better.

Banded Good Mornings – 1 Minute

With a soft bend of the knee and the band across the back, athletes will perform a very similar movement to that of the RDL. The hips will travel back while maintaining a neutral spine and relatively vertical shin. A squeeze of the glutes will return athletes to a standing position.
Push Press (12:00 to a Heavy set of 3)
Rehearsal
1 Round

5 Deadlifts
4 Pull-ups
3 Calorie Bike
2 Pull-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
30/21 Calorie Schwinn Bike
15 Pull-Ups
Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.

With light weight, body weight, and a high number of repetitions per round, muscular fatigue will play a big factor if athletes try to hold on for large sets. While one round would be manageable for big sets, we have 18 minutes of work. Breaking the deadlifts and pull-ups into 3-5 sets will likely help delay this muscular fatigue and make breathing more of a factor. 12-10-8, 10-10-10, or 6-6-6-6-6 are options on the deadlifts, while 5-5-5 or 3-3-3-3-3 will be common options for the pull-ups. Similar to the strategy on Monday, the goal is to choose the rep scheme that allows for athletes to move for as much of the 18 minutes as possible. As much movement as possible.

2018-08-14

Choctaw CrossFit

Choctaw CrossFit

Country Mile
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Childs Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.
Rehearsal
1 Round
100 Meter Run
5 Wallballs
4 Box Jumps
3 Burpees
2 Wallballs
Metcon
Metcon (Time)
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)
If unable to run, complete one of the following:
2000/1600 Meter Row
160/115 Calorie Schwinn Bike

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes.

Moving through these movements in order, let’s start with the run. Beginning the workout fresh, it will be tempting to come out fast here. In order to preserve energy for all the workout that will occur inside, we can aim to hold back a touch, finding a pace that athletes could likely hold for 20+ minutes.

The wallballs will be different for every athlete, but all athletes will likely break these up. There are several breakup strategies that could come into play, but the best one is the one that minimizes time spent not moving. 5 sets of 10 is an easy one to remember, but bigger sets include 30-20, 25-15-10, and 15-15-10-10. Again, there is no right or wrong, just one that minimizes rest.

The box jumps and burpees won’t be broken up, rather paced out. Let’s move at a pace on both movements that athletes could move at for double the reps. Find the unchanging, constant pace that you could move at for 80 box jumps or 60 burpees total.

And finally the power snatches. Although this is a weight that athletes can string together, at this point in the workout, singles are likely the best option. When it comes down to the last 5 or so reps, athletes can "touch and go" if they are feeling good.

2018-08-13

Choctaw CrossFit

Choctaw CrossFit

Sasquatch
Warm-up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson + Air Squat

Fast Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Rehearsal
1 Round
Each Partner:
3 Clean and Jerks (With Opening Workout Weight)
3 Calorie Row
3 Toes to Bar
Metcon
Metcon (Time)
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
Athletes will find teams of 3 for this triplet workout. The goal is to complete 250 clean and jerks at climbing weights within a 30 minute time cap. The workout is either for time, or as many reps as possible in 30 minutes. Add a second for every rep not complete. For example, 200 clean and jerks would be scored as 30:50.

Teams will use one bar, changing weights after every 50 reps. If athletes are not using the same weights, it is ok to have multiple barbells per team. The weights should be something that athletes are capable of completing at least 25,20,15,10, and 5 clean and jerks unbroken respectively when fresh. There are speed bumps to completing these clean and jerks. On the 0:00, 5:00, 10:00, 15:00, and 20:00 marks, teams will complete 45/30 calorie row and 30 toes to bar, breaking those reps up however they see fit.

Teams of two guys and one girl will complete 40 calories and teams of 2 girls and 1 guy will complete 35 calories. If in teams of two, complete 175 clean and jerks, changing weight every 35 reps. Reps there will be 30/20 on the row and 20 toes to bar. Row cals will be 25 calories for a guy/girl team of two.

The workout starts with rowing and toes to bar. On the row, we want to maximize effort and minimize transitions, since it takes a little longer to get in and out of the straps. 15-15-15 for the men and 10-10-10 for the women will likely be the go to each round. Transitions on toes to bar are much faster, so athletes can afford to go 5-5-5 or two rounds of 10-10-10 to get it done in one round each.

The clean and jerk strategy can be adjusted based on the weight on the barbell. At the first two barbells, athletes will likely be able to hold on for somewhere between 5-8 reps before switching. As the weight increases, between 1-3 reps will appropriate depending on the athlete. Teams can work through in order, prioritizing fast transitions, as the rep schemes will decrease.

2018-08-11

Choctaw CrossFit

Choctaw CrossFit

08112018
Metcon (Time)
4 Rounds for time of:
25/20 Calories, Rowing
15 Box Step-ups, 24"/20", 50's/35's
Metcon (Time)
3 Rounds for time of:
400m Run
15 Toes-to-bar
9 Power Snatch, 135/95
Metcon (AMRAP - Rounds and Reps)
Amrap 15 minutes of:
15 Burpee Pull-ups
15 Thrusters, 75/55
21/15 Calories Bike
45 Double-unders

*Rest 5 minutes between workouts.

2018-08-10

Choctaw CrossFit

Choctaw CrossFit

Free Fall
Warm-up
Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Game: "Rowling"

Working on their own rower, athletes will complete 3-5 rounds of "Rowling". Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a "strike" by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)
Mobility
Kettlebell Ankle Stretch – :45 Seconds Each Side

Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – 1 Minute

Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.
Rehearsal
1 Round

100 Meter Run
5 Calorie Row
5 Kettlebell Swings
5 Wallballs
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete one of the following:

14/10 Calorie Assault Bike
20/14 Calorie Schwinn Bike

We can put the movements in this workout into two categories. The first is the cardio movements and the second is the weighed movements. On the run and the row, the cardio movements, athletes can settle into a pace that they see themselves moving at consistency for a 5k effort. This would put them around a speed that they could maintain for 20+ minutes.

On the weighted movement, while athletes are capable of going unbroken early on, it might be best to break these into two sets. 10-10 or 12-8 from round one is something that athletes will likely be able to maintain throughout the workout. Following the wallballs, athletes can settle back into that low moderate pace on the runs. Rinse and repeat for the remainder of the 20 minute effort. Try to keep moving and minimize time spent resting.

2018-08-09

Choctaw CrossFit

Choctaw CrossFit

Paul Bunyan
Warm-up
:30 Seconds
Easy Bike
Jumping Jacks

Medium Bike
Push-up to Down Dog

Faster Bike
Active Spidermans + Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.
Rehearsal
1 Round
15 Double Unders
10 Calorie Bike
5 Deadlifts (Lighter Weight)

1 Round
7 Double Unders
5 Calorie Bike
3 Deadlifts (Workout Weight)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Schwinn Bike
15 Deadlifts (225/155)
In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh. Within the workout, three planned sets maximum likely means athletes have picked the correct weight and rope variation. If short on bikes, stagger heats by 2 minutes.

In any workout around 15 minutes, we can ask ourselves what our break-up strategy will look like just past the half way mark. While athletes are able to hold aggressive sets or paces early on, we can seek to find what is more sustainable throughout. If athletes see themselves breaking the double unders up into two sets and deadlifts into three sets at the 8-9 minute mark, for example, doing so from the onset will likely be a smart decision. Sustainability is more important than speed when fresh. Athletes can envision this for themselves and make a decision on what they want to try and hold throughout.

2018-08-08

Choctaw CrossFit

Choctaw CrossFit

Big Clean Complex
Warm-up
:30 Seconds

Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round

Full Complex

Completed with a lighter weight than what is being used for the first set
Metcon
Big Clean Complex (Weight)
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set
The "Big Clean Complex" is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

The limiting factor of the "Big Clean Complex" will be holding onto the barbell and the overhead movements. First and foremost, establishing the hook grip for the cleans will be vital and maintaining control of the barbell. In terms of duration of holding onto the barbell, we want to find a balance between speed and moving well. With 12 reps total, time under tension is a factor. The faster athletes move, the quicker they can get the barbell back to the ground. However, we don’t want to sacrifice positioning for speed.

Once athletes are past the push press, the most difficult of the three (due to no re-bend), they are more likely to complete the full complex. Another challenge will be bringing the barbell down from overhead. Bringing it from all way overhead is a lot of weight and momentum to control. Bringing the bar from overhead, to the front rack, and then back to the hip allows for better control. The name of the game: Move Fast, Move Well, Control the Weight.

2018-08-07

Choctaw CrossFit

Choctaw CrossFit

Lead Foot
Warm-up
:30 Seconds
Slow Row
Active Spidermans
Alternating Bird Dog

Medium Row
Active Samson
Hollow Hold

Fast Row
Push-up to Down Dog
Superman Hold
Mobility
Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Lat Stretch – :30 Seconds Each Side
With PVC straight out in front of the body, athletes will drop their head and chest towards the ground the stretch the lats. Rock back and forth to find the tight spots. Right hand on top to begin, left hand for the final :30 seconds.
Rehearsal
1 Round
3 Calorie Row
3 Burpees
3 Chest to Bar Pull-ups
3 Toes to Bar
3 Pull-ups
Metcon
Lead Foot (3 Rounds for reps)
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups (*Jumping C2B)
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar (*Knees to elbows/waist)
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups (*Jumping pull-ups)

(*) Denotes scaling options for this WOD.
Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements. The burpees are traditional burpees and only require a small clap overhead and some air under the feet. If short on rowers, stagger on opposite 4-minute intervals.

Similar to "Hot Sauce" last week, athletes can aim to minimize the amount of time spent not moving within today’s workout. There is one more minute per interval than there was last week, but also a few more repetitions. The only place where athletes will likely stop moving is the gymnastics movements. Taking that into account, athletes can find a strong, but consistent pace on the rower and the burpees that allows them to knock out 3-4 good sets on the pull-up bar. Some options for the gymnastics movements are listed below. As always, it is great to have a plan, but expect to resort to plan b if necessary. Adjust on the fly and do whatever it takes to keep moving for as much of that four minutes as possible.

2018-08-06

Choctaw CrossFit

Choctaw CrossFit

Thin Air
Warm-up
:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Slow Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch – :30 Seconds Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Banded Walks

A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.
Weightlifting
Back Squat (3 sets of 5)
Coming out of the rack, athletes will have 15 minutes for their 3 sets of 5 back squats. These are three challenging working sets for the day, preceded by 2-3 warmup sets. Athletes have the choice to build to something heavy for a set of 5 or choose one weight to work at across the board. Record all weights uses in the three sets.
Rehearsal
1 Round

7 Air Squats
6 Sit-ups
5 Calorie Bike
Metcon
Metcon (Time)
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
20/15 Calorie Schwinn Bike
Focus today is the squat. Athletes will complete back squats in the strength piece, building to something heavy for 5 or working at the same challenging weight across all sets. Within the workout, athletes will work through a triplet of air squats, AbMat sit-ups and bike. If short on machines, stagger by 2 minutes. If unable to Assault bike, complete one of the following:

15/10 Calorie Row
200 Meter Run

The air squats will likely be the easier portion of today’s workout, with the sit-ups and bike providing more of a challenge. That being said, we can work with the cards we’re dealt. Knowing the last two movement will be a challenge, there is a payoff in pushing through them. We can ramp up the intensity and bring down the time under tension by throwing the arms on the sit-ups. The bike rewards a higher power output, so athletes can aim to hold a slightly higher wattage or RPMs than they are accustomed to. The air squats will be our pacer today. Looking for a consistent, steady pace for all 40 reps with a focus on breathing following the transition from the bike.

2018-08-05

Choctaw CrossFit

Choctaw CrossFit

Hot Water
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
250 Meter Row
15 Push-ups
Every 50 meters on row is one rep

2018-08-04

Choctaw CrossFit

Choctaw CrossFit

31 Heroes
Warm-up
:30 Seconds
Jumping Jacks
Push-up to Down Dog
Front Rack Stretch
Active Samson
Child’s Pose
Active Spidermans
Squat Hold
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Rehearsal
1 Round
Partner 1:
2 Thrusters
1 Rope Climb
2 Box Jumps

Partner 2:
50 Meter Sandbag Run

Switch and Repeat
Metcon
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Substitue Rope Climbs for 30 Pull-ups

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. 31 Heroes was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.

The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the "mental rest" will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the parter inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

2018-08-03

Choctaw CrossFit

Choctaw CrossFit

Captain Insano
Warm-up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Fast Bike
Active Samson

Modified Barbell Warmup

5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Weightlifting
Deadlift (Heavy set of 10 (unbroken))
"Heavy" does not mean 10RM and prioritizes sound movement over weight on the barbell. 15 minutes to build to a heavy set of 10 deadlifts. Athletes can aim to complete 2 warmup sets followed by 2-3 working sets, putting them at a set roughly every 3 minutes. Many athletes may not know their capacity for a heavy 10 like they do a heavy 1, 3, or 5. For the three working sets, they can put a few goals on the whiteboard. A gimme weight, goal weight, and stretch weight. The gimme weight is one they know they will absolutely complete. This will also help them better gauge the upcoming sets. The goal weight is something they are confident in completing, although it will be challenging. The stretch weight is that load just outside of their comfort zone that they know they can still move well at, but 10 reps may or may not be in the tank. Based on how previous sets feel and look, these numbers can be adjusted on the fly.
Rehearsal
1 Round
4 Deadlifts
4 Calorie Schwinn Bike
4 Dumbbell Hang Reverse Lunges (2 Each Leg)
Metcon
Metcon (Time)
3 Rounds:
20 Deadlifts (155/105)
25/15 Calorie Schwinn Bike
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
25/15 Calorie Schwinn Bike
The weight on the deadlift and the dumbbells within the workout should be relatively light, something that athletes could move for 25+ unbroken repetitions when fresh. The dumbbell reverse lunges are completed in place with the weight by the side. 20 total alternating repetitions or 10 each leg. If short on bikes, stagger by 1 minute to prevent backup at the machines.
Setting ourselves up to thrive in round two today. With the weights being on the lighter side in today’s workout, athletes are capable of holding on for large sets in round one. However, what’s more impressive and what leads to better times and more fitness is being able to hold on to the same rep scheme and relatively the same split going into the second round. It is very common to see a quick first round, followed by a slower second round and a little kick at the end of the third. Today, lets aim for a steady pace on the first two and a half rounds and a sprint through the second half of the last round. Breaking the deadlifts and lunges into 2 quick sets should allow for consistency across the first half and possibly allow athletes to hold on for the last 20 reps of each at the end of the workout.

2018-08-02

Choctaw CrossFit

Choctaw CrossFit

Strict Nicole
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Banded Shoulder Distraction – 1 Minute Each Side
Lace a light tension stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Lat Activation – 10 Repetitions
Grab a PVC pipe and place it between the band just used for banded shoulder distractions. With the band centered on the pipe, athletes will grab just outside hip width and step back a touch. With straight arms, a tight belly, and shoulders back, athletes will pull the bar to tight to their body and hold for a three count. Performing 10 slow and controlled repetitions, allowing them to feel the lats working. The further back they stand, the more tension in the band.
Rehearsal
1 Round
5 Strict Pull-ups
200 Meter Run
Metcon
Strict Nicole (AMRAP - Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Pull-up Scale:
Banded Pull-ups
Ring Rows

Running Scale:
40/28 Calorie Schwinn

The CrossFit Benchmark workout "Nicole" is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score is total strict pull-ups. This is an awesome opportunity for athletes to hold themselves to a strict movement standard and build some strength. In order the get the right stimulus, we are looking for athletes to complete at least 5-6 repetitions each attempt on the pull-up bar. Choosing a variation that allows for this many reps will get athletes the most bang for their buck. Once athletes drop from the pull-up bar or are unable to complete any more reps that meet the standard, they will complete a 400 meter run. The preferred sub for running today is a bike, as the row may negatively affect the pull-ups.

Knowing that the 400 meter runs cut into each round, athletes can expect to have somewhere between 6-8 attempts to accumulate as many strict pull-ups as possible. We can take the phrasing of this workout quite literally. Max strict pull-ups. The words max tells us not to game this too much from the first round. Go to failure. Push the limits and break only when you can’t do anymore or when form starts to break down significantly. Not having to formulate a game plan simplifies this workout for the athletes. See what you got when you get inside and use the runs to let the arms recover a bit. Strict pull-ups aren’t very demanding on the lungs, so athletes can find a slightly more aggressive pace on the 400 meter runs than they are accustomed to. However, if they know that they’ll need a little more rest before the pull-ups, slowing down the runs a touch will give the arms more time to recover.

2018-08-01

Choctaw CrossFit

Choctaw CrossFit

Hot Sauce
Warm-up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Child’s Pose – :30 Seconds
With arms together and straight out front, have athletes sit back

Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Squat Hold – :30 Seconds
Assuming the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Rehearsal
1 Round
4 Calorie Row
4 Lateral Erg Burpees
4 Overhead Squats (First Weight)
Metcon
Metcon (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
Four 3-minute AMRAPs, all scored separately as total reps completed at each barbell. As the reps go down, the weights will increase. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh.

Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. We want athletes to get to each barbell with a minimum of :30 seconds left. This will likely only be an issue on the rounds of 21 and 18. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.

The burpees are lateral jumping over the slide of the rower, with no need to stand to full extension at the top of each rep. If short on rowers, stagger heats on opposite 3-minute intervals.

With short time windows, athletes have to balance getting to the barbell quickly with not getting there so fast that they can’t pick up the barbell because they are so gassed. We want to find that middle ground. Not 70% and not 100%, rather somewhere in that 85-90% effort range. A strong, but intelligent and consistent pace on the rower and the burpees that allows for minimal time spent not moving is ideal. If athletes can transition from the rower right to the burpees and the burpees right to the barbell, they will have maximized each of their 3-minute rounds.

The amount of sets athletes are shooting for on the barbell will likely increase as the rep numbers decrease. In the first two rounds, we’re probably looking at 1-2 efforts on the barbell. On the last two rounds, we can anticipate there being 2-3 attempts on the bar. With mechanics in mind, we want to again find a balance, this time between effort and technique.

2018-07-31

Choctaw CrossFit

Choctaw CrossFit

Jump City
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
100 Meter Run
10 Double Unders
5 Hang Power Cleans
Metcon
Metcon (Time)
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)
"Jump City" is completed for time with no breaks between the three different rep schemes. Athletes will complete one round of 800/80/21 before moving directly into two rounds of 400/40/15 and finally three rounds of 200/20/9. As the workout progresses, the change in rep scheme allows athletes to maintain a higher intensity as they fatigue. This is similar to the thought process of a 21-15-9 rep scheme. The weight on the barbell should be a load that athletes are confident complete 21+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing the correct barbell weight will be important. If unable to run, complete one of the following:

800 Meter Run = 1000/800 Meter Row
400 Meter Run = 500/400 Meter Row
200 Meter Run = 250/200 Meter Row

The hang power cleans are the focal point of today’s workout. These do not have to be done unbroken, although the weight athletes choose should be something the are capable of completing without stopping when fresh. Within the workout, looking to knock these out in 1-3 quick sets. Completing the run at a recovery pace will better allow athletes to push the hang power cleans and be successful on the jump rope. Even on the rope, break these sets up accordingly to accomplish the plan on the barbell. Some thoughts for sets on the barbell are as followed:

Set of 21:
21 / 12-9 / 8-7-6

Sets of 15:
15 / 9-6 / 6-5-4

Sets of 9:
9 / 5-4 / 4-3-2

2018-07-30

Choctaw CrossFit

Choctaw CrossFit

Randy
Warm-up
:30 Seconds

Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Deep Side Lunges
Air Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Burgener Warmup

5 Reps Each with PVC:
1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Mobility
PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Pass Throughs – :30 Seconds

Repeating this movement, aiming to go a touch more narrow this time around

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Weightlifting
Power Snatch (Heavy Single)
In small groups, athletes will have 15 minutes to build to their heavy single power snatch from the floor. The opening several sets can be completed at very lights weights to confirm technique. At the weights get heavier, it is ideal to to feel confident in mechanics of the previously completed lift in order to add weight. Quality over load.
Rehearsal
1 Round
7 Power Snatches (Workout Weight)
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women- 55#

This is completed at a very light weight, something athletes are capable of completing 30+ repetitions unbroken when fresh.
Good technique from the start sets of the tone for "Randy". Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using the legs while keeping the arms straight and relaxed allows for the upper body to have gas in the tank for the last 25-30 reps. Breakup strategy will be athlete dependent. Some athletes may be able to complete big sets. Some may require more breaks. Some may even be able to go unbroken. Here are a few options to think through for athletes who know they will need several breaks on the barbell:

21-18-15-12-9

5 Sets of 15

5 Sets of 10, 8-8-7

2018-07-28

Choctaw CrossFit

Choctaw CrossFit

07282018
Metcon (Time)
Partner EMOM 10 minutes
100 combined snatches (75/55)
5 burpees at the top of every minute

1 partner works at a time. Burpees will be done together before bar can start moving again.
Metcon (Time)
For time:
100 Double Unders
50 Dumbbell Push Press (50/35)
35/25 Cal Bike
800 Meter Run
35/25 Cal Bike
50 Dumbbell Push Press (50/35)
100 Double Unders

2018-07-27

Choctaw CrossFit

Choctaw CrossFit

Macho Man
Warm-up
:30 Seconds
Active Spidermans
Front Rack Stretch

Push-up to Down Dog
Wrist Stretch

Active Samson
Squat Hold

Air Squats
Child’s Pose

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Power Clean + Front Squat + Push Jerk (Heavy Single Complex)
Power Clean + Front Squat + Push Jerk
Movement Prep + Rehearsal
1 Round
3 Power Cleans
3 Front Squats
3 Push Jerks

Performed at Opening Weight
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
Athletes will dial in the movements that will be completed in "Macho Man" prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

In all three AMRAPs, we can play to the nature of the movements to get more work done. The barbell has to come back down to the floor on the power cleans anyway, so completing these as single repetitions will be our pacer. Once the bar is on the shoulders for the first front squat, we can aim to not put it down. The goal is to complete the 3 front squat and 3 push jerks unbroken each time. Athletes can pace out the cleans accordingly to accomplish this task. The time between power clean reps will likely be longer as the weight progresses within the workout. An aggressive drive out of the third front squat will allow athletes to reset the hands for the push jerks. It is common for athletes to hold their breath when cycling a barbell. A dialed in focus on breathing out at the finish of each movement makes for a more productive 3 minutes.

2018-07-26

Choctaw CrossFit

Choctaw CrossFit

Family Feud
Warm-up
Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Rehearsal
1 Round

10 Walking Lunges
100 Meter Wreck Bag Run
200 Meter Run
Metcon (AMRAP - Rounds and Reps)
AMRAP 25 min:
50 ft Walking Lunges
100 Meter Wreck Bag Run (50/35)
200 Meter Run

**every 5 ft on lunges= 1 rep, wreckbag run= 1 rep**
Class Divides Into Even Teams

The class will be split into two teams for the waterfall style AMRAP. The workout begins with an athlete on lunges. The two athletes on each team will complete their 50 ft Walking Lunge. Immediately following the Lunges, they will pick up the Wreck Bag for their 100 Meter Run. After the 100 Meter Wreck Bag run, they will drop the bag and go right into a 200 Meter Run. Once a station opens up or a bag becomes available, the next two athletes can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score. The weight on the Wreck Bag should be something that athletes can move with consistently in order to keep things moving forward.

2018-07-25

Choctaw CrossFit

Choctaw CrossFit

Kimber Hart
Warm-up
:30 Seconds
Easy Row
Barbell Good Mornings

Medium Row
Barbell Elbow Rotations

Faster Row
Stiff Legged Deadlifts

Active Spidermans
Pausing Back Squats

Active Samson
Strict Press & Reach

Push-up to Down Dog
Pausing Front Squats
Mobility
Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Squat Hold – :30 Seconds
Assuming the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Rehearsal
1 Round
3 Strict Pull-ups
5 Thrusters
7 cal Row
Metcon
Jung and Sassy (Time)
4 Rounds:
7 Burpee Pull-ups
24 Thrusters (75/55)
18 cal Row

2018-07-24

Choctaw CrossFit

Choctaw CrossFit

Pumped Up Game Changer
Warm-up
:30 Seconds
With Band:
Banded Lateral Walk
Banded Knuckle Drags
Banded Lateral Walk
Banded Air Squats

Without Band:
Side Lunge
Active Spidermans
Active Samson
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.
Rehearsal
1 Round
6 Deadlifts
6 Box Jumps
3 Deadlifts
3 Box Jumps

Build to workout weight and height

1 Round
4 Deadlifts
4 Box Jumps
2 Deadlifts
2 Box Jumps
Metcon
Pumped Up Game Changer (Time)
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)
Simple combination of moderately heavy deadlifts and high box jumps. The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. Having to perform singles likely means the bar is too heavy for what we are looking for. On both movements, let’s try and stretch a bit heavier and a bit higher than athletes are accustomed to.

With a heavier weight and a front loaded workout, the first two rounds are all about preserving manageable sets on the deadlifts. Breaking the bigger sets down into smaller goals will better allow athletes to maintain similar work to rest later on. There are a few ways to attack this. The simplest math would be to go three sets (7-7-7) for the set of 21. The other option would be a descending rep scheme (6-5-4-3-2-1). With the descending rep scheme, athletes are able to take less rest knowing that they don’t have to complete as many reps the next time they pick up the bar. For the set of 15, these options would be (5-5-5) or (5-4-3-2-1). For the set of 9 we’re looking at (3-3-3) or (4-3-2). While breakup strategy matters on the deadlifts, one steady pace is more important on the box. It isn’t about speed, rather not slowing down. Especially with the higher box, finding a methodical rhythm is our aim here. Resting on the top of the box and immediately jumping up when both feet hit the floor is a great way to keep athletes on track.

2018-07-23

Choctaw CrossFit

Choctaw CrossFit

Foul Ball
Group Warm-Up

2018-07-21

Choctaw CrossFit

Choctaw CrossFit

Limitless
Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
120/80 Calorie Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)

Score = Reps from EACH round
Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor. If unable to use an Assault Bike, complete one of the following:

100/70 Calorie Row
80/60 Calorie Row
60/40 Calorie Row

2018-07-20

Choctaw CrossFit

Choctaw CrossFit

Cement Mixer
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Shoulder Press (3 sets x 8 reps)
Rehearsal
1 Round
200 Meter Run
6 Toes to Bar
Metcon (Time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score = slowest round
"Cement Mixer" is a workout that we repeat a few times a year. It is similar in format to yesterdays 3-minute intervals. However, today the score is the slowest of the 7 rounds. We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this.

If unable to run, complete one of the following:

500/400 Meter Row
40/28 Calorie Schwinn Bike

2018-07-19

Choctaw CrossFit

Choctaw CrossFit

Deadpool
Group Warm-Up
:30 Seconds
Medicine Ball Foot Taps
Push-up to Down Dog

Medicine Ball Deadlifts
Active Spidermans

Squat to Medicine Ball
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Squat Hold – 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Medicine Ball Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place the medicine ball on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Rehearsal
1 Round
9 AbMat Sit-ups
7 Medicine Ball Squat Jumps
5 Deadlifts

Build to heavier deadlift weight

1 Round
7 AbMat Sit-ups
5 Medicine Ball Squat Jumps
3 Deadlifts
Metcon (Weight)
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

Score = deadlift weight used
Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken.

2018-07-18

Choctaw CrossFit

Choctaw CrossFit

Fortitude
Group Warm-Up
:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson + Air Squats
Rehearsal
1 Round
1st Minute: :45 Second Row
2nd Minute: :45 Second Burpees
Metcon (No Measure)
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Scale reps as needed.
Athletes will alternate back and forth between calories on the rower and burpees. They will have the whole first minute to complete a 15/12 Calorie Row, resting until the top of the next minute. They will then have the whole next minute to complete 15 burpees. These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round. Some modification options would be to bring the rep numbers down to somewhere between 10-15, to make each minute :45 seconds on and :15 seconds off, or to bring down the total number of rounds. It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout. If short on rowers, start athletes on opposite stations. If there are not enough rowers, complete one of the following:

15/12 Calorie Schwinn Bike
15/12 10-Meter Shuttle Runs

2018-07-17

Choctaw CrossFit

Choctaw CrossFit

07172018
Group Warm-Up
Line Drills
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
3 Air Squats + 1 Broad Jump
Skip for Distance
Skip for Height
Barbell Warm-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

PVC Pass Throughs – :45 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Metcon

2018-07-16

Choctaw CrossFit

Choctaw CrossFit

Sore Subject
Group Warm-Up
:30 Seconds
Jumping Jacks
Push-up to Down Dog

Easy Single Unders
Active Spidermans

Higher Single Unders
Active Samson + Air Squat

Modified Barbell Warmup

5 Stiff-Legged Deadlifts
5 Front Squats
5 Reverse Lunges (Each Leg)
5 Strict Press
5 Elbow Rotations
5 Back Squats
Mobility
Banded Walks
A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.
Back Squat (5 sets x 3 reps)
Front Rack Reverse Lunge (3 sets x 12 reps)
Reverse Lunges w/ bar in Front Rack position
Metcon (AMRAP - Reps)
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

8 Rounds:
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Score = lowest # of reps of back squat + lowest # of double unders

2018-07-14

Choctaw CrossFit

Choctaw CrossFit

Turtle Club
Metcon (AMRAP - Rounds)
EMOM (As Long As Possible)
1st Round 1 Thruster + 1 Burpee
2nd Round 2 Thrusters + 2 Burpees
3rd Round 3 Thrusters + 3 Burpees
Cont.. going up by 1 rep every round until failure.
RX (135/95)
Masters (95/65)
Metcon (Time)
Partner
6 Rounds (Alternating for Time)
5 Squat Snatches
10 Hand Release Push-ups
200 Meter Run
RX (135/95)
Masters (95/65)

While Partner A is working Partner B completes max effort L-sit.

2018-07-13

Choctaw CrossFit

Choctaw CrossFit

Doce
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Fast Row
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – :30 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.
Rehearsal
1 Round
5 Calorie Row
5 Power Cleans
5 Burpee Box Jump Overs
Metcon (3 Rounds for reps)
AMRAP 4:00
27/21 Calorie Row
21 Power Cleans (135/95) (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:00
27/21 Calorie Row
21 Power Cleans (115/80) (95/65)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:00
27/21 Calorie Row
21 Power Cleans (95/65) (75/55)
15 Burpee Box Jump Overs (24/20)

Each AMRAP is scored separately as Reps
Bringing the intensity with an quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively. Stagger athletes on opposite four minute windows if short on rowers.

2018-07-12

Choctaw CrossFit

Choctaw CrossFit

Impressed
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Child’s Pose – :45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Dumbbell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Rehearsal
1 Round
1 Rope Climb
3 Dumbbell Push Press (Light Weight)
50 Meter Wreck Bag Run

Build to workout weight

1 Round
1 Rope Climb
3 Dumbbell Push Press
50 Meter Wreck Bag Run
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
5 Strict Pull-ups
12 Double Dumbbell Push Press (50/35)
5 Strict Pull-ups
100 Meter Wreck Bag Run (50/35)

Masters - DB Push Press 35/20
Today’s workout presents athletes with a variety of odd objects to throw around. The weight on the dumbbells should be something that athletes could complete 21+ repetitions unbroken when fresh. The Wreck Bag weight should allow athletes to run for every 100 meter run today. If unequipped with Wreck Bags, completed a run with another weighted object. If unable to run, complete one of the following:

Heavy 50 Meter Weighted Walk

2018-07-11

Choctaw CrossFit

Choctaw CrossFit

Lost Count
Group Warm-Up
:30 Seconds
Easy Row
Easy Bike
Push-up to Down Dog

Medium Row
Medium Bike
Active Spidermans

Faster Row
Faster Bike
Air Squats
Mobility
Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Squat Hold – 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Child’s Pose on Medicine Ball – :30 Seconds
With arms together and straight out front on a med-ball, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
10 Double Unders
50 Meter Row
5 Wallballs
5 Calorie Bike
Metcon
Metcon (Time)
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
50/35 Calorie Schwinn Bike
Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh. Stagger by 5-6 minutes if short on machines.

Looking at this workout at a whole can be overwhelming at first. Taking it one set at a time helps athletes stay focused in the moment, not getting too far ahead of themselves. Success today is not about big sets, rather consistent sets. It doesn’t matter if athletes do 20 sets of 10 on the rope or 20 sets of 5 on the ball, as long as they maintain a steady work/rest rhythm. Tracking rest will be beneficial today to keep athletes on track. Taking a specific number of breaths or counting to 3 or 5 before beginning the next set can be helpful. Pick a breakup strategy, pick a rest length, and try to stick to it.

2018-07-10

Choctaw CrossFit

Choctaw CrossFit

Helen
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Kettlebell Calf Smash – 1 Minute Each Side
Place on leg on kettlebell, moving ankle through as much range of motion as possible. Start low and work way up the calf. Spend more time in areas of tightness. Placing the opposite leg on top of the bottom leg will add more pressure.

Child’s Pose on Kettlebell – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
200 Meter Run
10 Kettlebell Swings (Lighter Weight)
5 Pull-ups

Build to workout weight

1 Round
100 Meter Run
5 Kettlebell Swings (Workout Weight)
5 Pull-ups
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh. If unable to run today, complete one of the following:

500/400 Meter Row
40/28 Calorie Schwinn Bike

2018-07-09

Choctaw CrossFit

Choctaw CrossFit

Last Call
Group Warm-Up
:30 Seconds
Knuckle Drags
Push-up to Down Dog
Front Rack Stretch

Side Lunge
Active Spidermans
Squat Hold

Active Samson
Air Squats
Chest Stretch

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Rehearsal
1 Round
Performed with Opening Bench Press Weight:
5 Deadlifts
5 Hang Squat Cleans
5 Bench Press

5 Reps Per Person
Metcon (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Bench Press (135/95) (Masters-95/65)
50 Bench Press (155/105) (Masters-135/95)
AMRAP Bench Press (185/135) (Masters-155/115)
rest 3 minutes

50 Hang Squat Cleans (115/80) (Masters-80/55)
50 Hang Squat Cleans (135/95) (Masters-115/80)
AMRAP Hang Squat Cleans (155/105) (Masters-135/95)

rest 3 minutes

50 Deadlifts (185/135) (Masters-135/95)
50 Deadlifts (225/155) (Masters-185/135)
AMRAP Deadlifts (275/185) (Masters-225/155)

Score = AMRAP at final weight for EACH MOVEMENT
Three movements, three teammates, and three AMRAPs. Within a 7-minute window, athletes will work through 50 reps at a light weight before moving to 50 reps a slightly heavier weight, and finally as many reps as possible at a moderately heavy weight. The score for each round is the total reps completed at the final bar. One athlete works at a time, breaking up reps as they see fit. Teams will use one bar, switching out the weight after the first two sets of 50 reps. If athletes within a team are using separate weights, it is ok to have multiple bars or to change out weights as needed. On each movement, athletes should be able to complete 21+, 15+, and 12+ repetitions unbroken respectively. The three minutes between each AMRAP is utilize to rest and reset bars and weights.

2018-07-07

Choctaw CrossFit

Choctaw CrossFit

07072018
Metcon (Time)
4 rounds for time
20 Wall Balls (20/14)
15 Pull-ups
10 Deadlifts (225/155)
Rest
5 minutes
Metcon (Time)
3 Rounds for Time
20/15 Calorie Row
15 Push Jerks (135/95)
Rest
5 Minutes
Metcon (AMRAP - Reps)
2 Minute AMRAP
Max Effort Burpee Pull-ups

2018-07-06

Choctaw CrossFit

Choctaw CrossFit

Perks and Wreck
Warm-up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Active Spidermans

Faster Bike
Active Samson

Kettlebell Game
Every athlete in class will take a kettlebell out and place it in the middle of the floor. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.
Mobility
Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose on Kettlebell – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
10 Calorie Bike
10 Kettlebell Swings
10 Calorie Bike
100 Meter Wreck Bag Run

Team Totals. 5 Reps or 50 Meters Per Partner.
Metcon (AMRAP - Rounds and Reps)
Teams of 2, AMRAP 20:
50/35 Calorie Schwinn Bike
50 Kettlebell Swings (70/53)
50/35 Calorie Schwinn Bike
200 Meter Wreck Bag Run (50/35)
Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions and meters as they see fit. The weight on the kettlebell should be a load that they could swing for 20+ repetitions when fresh. The weight athletes choose for the Wreck Bag should be something that they can run at a fast pace with each time they get it on their back. If unequipped with Wreck Bags, complete a weighted run of some kind. One bag is carried between the two partners, who are both running together. If using different weight for the runs, have both athletes run 50 meters out and back, with the other weight readily accessible at the door for the other athlete to pick up for their 100 meter leg. If using different weights for the kettlebell, teams can have multiple bells on the floor. If unequipped with Schwinn Bikes, complete one of the following:

35/25 Calorie Assault Bike
35/25 Calorie Row

Bike for Teams of 1 Guy, 1 Girl: 42 Calories

2018-07-05

Choctaw CrossFit

Choctaw CrossFit

Dilly Dilly
Strength
OHS: Heavy set of 3 OHS (3 rep)

2018-07-03

Choctaw CrossFit

Choctaw CrossFit

Liquid Laugh
Warm-up
:30 Seconds
Easy Bike
Push-up to Down Dog

Medium Bike
Active Samson

Faster Bike
Active Spidermans

Team Relay
Divide the class up into two teams and set cones 50 feet apart. In relay style, athletes will lunge (carrying their rope) 50 feet down and single under 50 feet back. The first team to have all athletes through is the winner. Depending on class size, play 1-3 rounds. Set cone far enough away from start line where the rope will not come in contact with athletes waiting in line.

Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round
Performed with lighter weight:
:15 Seconds Dumbbell Front Rack Step Back Lunges
:15 Seconds Single Unders
:15 Seconds Bike

Build to workout weight

1 Round
:15 Seconds Dumbbell Front Rack Step Back Lunges
:15 Seconds Single Unders
:15 Seconds Bike
Metcon (AMRAP - Reps)
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest
In a "Fight Gone Bad" style workout, athletes will work for three minutes before resting for one. During each rest period athletes will record their score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the dumbbells should be something that athletes could lunge for 30+ repetitions total without having to put the dumbbells down. If unable to bike, complete max calories on the rower or max 10 meter shuttle runs.

2018-07-02

Choctaw CrossFit

Choctaw CrossFit

TNT
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.
Rehearsal
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.
Metcon (Time)
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)

Masters - 75/55
Only barbells in this light weight triplet. Athletes will choose one weight for all three barbell movements based on which lift is their limiting factor. This should be a load that they could move for 21+ unbroken repetitions when fresh. Athletes have the option to complete power snatches or squat snatches based on personal preference. Leaving 30 minutes for this workout to give coaches the options to run two heats. Multiple heats would give the athletes working some added support, energy, and rep counting assistance.

2018-06-30

Choctaw CrossFit

Choctaw CrossFit

06302018
Weightlifting
Shoulder Press (5x4 across)
Metcon
Metcon (AMRAP - Reps)
5 Minute AMRAP
2,4,6,8,10...
Sit-ups
Kettlebell Swings (53/35)

3 Minute Rest

5 Minute AMRAP
2,4,6,8,10...
Pull-ups
Push-ups

3 Minute Rest

5 Minute AMRAP
2,4,5,8,10...
Sumo Deadlift High pull (95/65)
Wall balls (20/14)

score will be total reps.
reps going up by 2 each round.

2018-06-29

Choctaw CrossFit

Choctaw CrossFit

Over and Out
Group Warm-Up
:30 Seconds
Active Spidermans
Air Squats
PVC Passthroughs

Walkouts
Cossack Squats
PVC Around the World

Push-up to Down Dog
Active Samson
PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
Snatch (15:00 to a Heavy Single)
Rehearsal
1 Round
3 Power Snatches
3 Lateral Bar Burpees
3 Overhead Squats
3 Squat Snatches
Metcon (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Masters - 75/55
Weight on the barbell in "Over and Out" should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

2018-06-28

Choctaw CrossFit

Choctaw CrossFit

Caitlin
Group Warm-Up
:30 Seconds
Easy Row
Easy Bike
Active Spidermans

Medium Row
Medium Bike
Active Samson

Faster Row
Faster Bike
Push-up to Down Dog
Rehearsal
1 Round
100 Meter Row
10 Calorie Bike
100 Meter Run
Metcon (Time)
For Time:
2000 Meter Row
120 Calorie Schwinn Bike
1 Mile Run

If unable to run, the following workouts are options:

Option A:
2000 Meter Row
120 Calorie Schwinn Bike
1000 Meter Row
60 Calorie Schwinn Bike

Option B:
2000 Meter Row
120 Calorie Schwinn Bike
2000 Meter Row
As written, the meters and calories are the same for men and women. If these numbers are large for some athletes, work with them to find distances that allow them to complete this workout in 35 minutes or less.

2018-06-27

Choctaw CrossFit

Choctaw CrossFit

Power Hour
Group Warm-Up
:45 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Hollow/Arch Game
Split class into two teams. In the first game, each full team will lie on their backs, holding a hollow position. At the beginning of the game, starting with the athlete on the far left, one athlete will side shuffle through the rest of their team holding the hollow position on the floor. When that athlete reaches the finish, the next athlete will stand up and do the same. Once all athletes on one team are through, the game is over. If you have a small class, run through multiple rounds before ending the game. Repeat the game, this time with athletes holding the arch position on the floor.

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Child’s Pose – :45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
5 Toes to Bar
5 Clean and Jerks
Metcon (Time)
For time:
50 Clean and Jerks (135/95)
*On the Minute - 5 Toes to Bar

Masters - 115/80
Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes "Grace" weight, which is a load they could complete10-15+ repetitions unbroken when fresh.

2018-06-26

Choctaw CrossFit

Choctaw CrossFit

Jack Squat
Group Warm-Up
Three Legged Race (Durant go from one end of rig to other)
Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner.

Round 1:
50ft. Run Down
5 Partner Air Squats
50ft. Run Back

Round 2:
50ft. Hop Down
3 Partner Burpees
50ft. Hop Back

Round 3:
50ft. Run Down
5 Partner Push-ups
50ft. Run Back

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Kettlebell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – :30 Seconds
Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

Banded Walks
A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.
Rehearsal
1 Round
Completed with lighter kettlebell and barbell:
5 Front Squat
5 Kettlebell Swings
100 Meter Run

Build to workout weight

1 Round
5 Front Squat
5 Kettlebell Swings
100 Meter Run
Metcon (Time)
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

Masters:
Front Squats - 115/80
KB Swings - 53/35
These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings. The workout will start and end at the barbell station.

If unable to run, complete one of the following:
500/400 Meter Row
40/28 Calorie Schwinn Bike

2018-06-25

Choctaw CrossFit

Choctaw CrossFit

Detention
Group Warm-Up
:30 Seconds
Jumping Jacks
Push-up to Down Dog

Quick Single Unders
Active Spidermans

High Single Unders
Alternating Bird Dogs

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.
Deadlift (15:00 to a Heavy Single)
Rehearsal
1 Round
2 Strict Handstand Push-ups
6 Deadlifts
10 Double Unders
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Masters 185/135
The load on the deadlift within "Detention" should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions at 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow them to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

2018-06-23

Choctaw CrossFit

Choctaw CrossFit

Today is the day
Weightlifting

2018-06-22

Choctaw CrossFit

Choctaw CrossFit

Fight Gone Bad
Group Warm-Up
:30 Seconds
Easy Row
Medicine Ball Foot Taps

Medium Row
Push-up to Down Dog

Faster Row
Slow Air Squats
Barbell Warm-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Child’s Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch out the calves.

Squat Hold – 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Movement Prep + Rehearsal
Build to workout weight for barbell movements

1 Round
5 Wallballs
5 Sumo Deadlift High Pulls
5 Box Jumps
5 Push Press
5 Calorie Row
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
In the classic CrossFit benchmark workout "Fight Gone Bad", athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. With the room ideally flowing from movement to movement as the workout is written, stagger by two minutes if short on equipment.

While there is often a lot of strategy and gaming of workouts, today we are simply looking to find a balance between constantly moving and not hitting a wall of fatigue. It will be slightly different for every athlete, but the goal is to move as much as possible within each 5-minute round. One way to do this is to keep rest to no more than 5 seconds at any movement. Long rest periods cut significantly into each minute. On the movements that involve holding onto an object (wallballs and barbells), breaking before redline will better allow athletes to pick the bar back up quickly and to transition quickly to the next movements. On the box jumps and rower, it’s all about finding a speed that won’t slow down from start to finish. One possible way to approach this would be to go :25 seconds on, :05 seconds rest for two rounds, which will bring athletes to the end of the minute. Rather than keeping track of reps at each station, athletes can keep a running count. For example, if athletes get 20 wallballs in the first minute, they will count their first couple sumo deadlift high pulls as 21, 22, 23…and so on.

2018-06-21

Choctaw CrossFit

Choctaw CrossFit

Team Tosh Sprints
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers
Rehearsal
1 Round
Buddy 1: 50 Meter Run
Buddy 2: 50 Meter Run
Buddy 1: 100 Meter Run
Buddy 2: 100 Meter Run
Metcon (Time)
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

2018-06-20

Choctaw CrossFit

Choctaw CrossFit

Heartbreak Kid
Group Warm-Up
:20 Seconds
Jumping Jacks
Quad Stretch
Knuckle Drags

Lateral Line Hops
Side Lunge
Active Samson

Forward and Back Line Hops
Active Spiderman
Air Squats

Single Unders
Push-up to Down Dog
Hollow Hold

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Banded Walks
Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.
Mobility
PVC Front Rack Stretch – 1 Minute
With palms facing towards you, walk hands out as wide as possible, keeping the elbows inside the wrists. Place elbows onto a box or a bench and sit back onto the heels, dropping the head and chest to the ground.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
Lighter Weight:
5 Front Squats
5 Chest to Bar Pull-ups
10 Double Unders

1 Round
Workout Weight:
5 Front Squats
5 Chest to Bar Pull-ups
10 Double Unders
Heartbreak Kid (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Masters - 155/135
The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round. Substitutions provided in the teaching section below.

2018-06-19

Choctaw CrossFit

Choctaw CrossFit

Captain Crunch
Group Warm-Up
:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Fast Row
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Rehearsal
1 Round (Opening Weight):
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks
4 Calorie Row
Metcon (3 Rounds for calories)
AMRAP 4:00
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

Rest 4:00

AMRAP 4:00
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

Rest 4:00

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Score = Calories during EACH round.
In this short interval variation of the hero workout "DT", we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group.

2018-06-18

Choctaw CrossFit

Choctaw CrossFit

Instep Inferno
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Banded Walks
A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.
Back Squat (15:00 to a Heavy Set of 3)
Rehearsal
1 Round
100 Meter Run
5 Air Squats
Metcon (Time)
4 Rounds:
400 Meter Run
50 Air Squats

Scale as needed
If 1 mile of running and 200 air squats is quite a bit of volume for athletes, we can think about brining down either the number or rounds or total repetitions to help maintain intensity. If athletes are unable to run, complete one of the following:

500/400 Meter Row
40/28 Calorie Schwinn Bike

2018-06-16

Choctaw CrossFit

Choctaw CrossFit

Saturday Partner WOD

2018-06-15

Choctaw CrossFit

Choctaw CrossFit

Strict Lynne
Group Warm-Up
:30 Seconds
Push-up to Down Dog
Active Samson
Active Spidermans
Air Squats
Walkouts

Barbell Warmup + Crossover Symmetry
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

If you have Crossover Symmetry, pair up athletes, with one on the barbell and one on the bands. Switch upon completion. To streamline, have athletes on Crossover Symmetry complete 5 reps of each movement as well.
Rehearsal
1 Round
3 Bench Press (Lighter Weight)
3 Strict Pull-ups

1 Round
3 Bench Press (Workout Weight)
3 Strict Pull-ups
Strict Lynne (5 Rounds for reps)
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3 Minutes Between
In a strict variation of the CrossFit benchmark workout "Lynne", we are looking to focus on pure upper body pressing and pulling strength. While the workout calls for bodyweight bench press and strict pull-ups, picking movements athletes could do 12-15 repetitions when fresh will allow them to get the most out of this workout. After they complete as many bench press reps as they can, they will immediately move to the pull-up bar for max repetitions before resting three minutes. The rest is just as important as the work, as it gives athletes time to recover so they can maximize their scores each round. Each round scored separately as bench press and pull-up repetitions.

2018-06-14

Choctaw CrossFit

Choctaw CrossFit

John Deere
Group Warm-Up
:30 Seconds
Easy Row
Easy Bike
Active Spidermans

Medium Row
Medium Bike
Active Samson

After Row
Faster Bike
Push-up to Down Dog
Rehearsal
1 Round
5 Calorie Row
5 Calorie Bike
25ft. Farmers Carry
Metcon (Time)
For Time:
21-15-9
Row Calories
Schwinn Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Schwinn Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Schwinn Bike Calories

Women - 15-12-9 Calories
In between the rounds of row and bike calories, athletes will carry a pair of kettlebells by their sides for 200 meters. This should be a weight that they could complete the 200 meters unbroken when fresh. Within the workout, taking 2-3 short breaks is appropriate. Stagger by 5-7 minutes if short on equipment.

2018-06-13

Choctaw CrossFit

Choctaw CrossFit

Double Dribble
Group Warm-Up
:30 Seconds
Jumping Jacks
Push-up to Down Dog

Easy Single Unders
Active Spidermans

Higher Single Unders
Active Samson
Barbell Warm-up
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Weightlifting
3-Position Power Snatch (Build to Heavy Complex)
Pockets, 1" Above Knee, Floor
Rehearsal
1 Round
10 Double Unders
10 Air Squats
5 Power Snatches
Metcon
Metcon (Time)
3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Masters - 95/65
The weight on the barbell should be something that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, looking for these to be performed in short sets or very quick singles.
With air squats following the double unders, athletes can afford to bite off a little more than they can chew on the rope. 1-2 planned sets here will be ideal. On the air squats, the first 30-35 can be performed at a slightly faster pace, with the last 15-20 performed at more of a recovery pace in order to be able to immediately get to the barbell. Quick singles or small sets are the name of the game for the power snatches, whichever keeps athletes resting as little as possible between reps.

2018-06-12

Choctaw CrossFit

Choctaw CrossFit

Kelen Helly
Group Warm-Up
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Childs Pose on Box – 1:00
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.
Movement Prep + Rehearsal
1 Round
100 Meter Run
5 Wall Balls
5 Box Jumps
5 Kettlebell Swings
5 Pull-ups
Metcon
Kelen Helly (Time)
For Time:
1 Round of "Kelly"
2 Rounds of "Helen"
1 Round of "Kelly"

*1 Round of Kelly:
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)

*1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Combining two CrossFit benchmark workouts today with rounds of "Kelly" and "Helen". Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

500/400 Meter Row
40/30 Calorie Schwinn
25/15 Calorie Assault Bike

If you’ve ever done the CrossFit Benchmark workout "Kelly", which totals five rounds of the above listed movements, you know that the higher repetition numbers make it more of a pacer when compared to "Helen", which is more of a sprint when traditionally done. With a combination of both workouts today, we’d almost rather approach this as if athletes were completing 4 rounds of "Kelly". This means finding a steady pace on the run and a maintainable break up strategy for the swings, pull-ups, box jumps, and wall balls. One or two small breaks on each of the movements inside the gym combined with a pace that athletes envision that could hold for a two mile run will ensure consistency across the rounds. Looking to push the pace once athletes reach the wall balls and box jumps on the final round of "Kelly".

2018-06-11

Choctaw CrossFit

Choctaw CrossFit

Nose Bleed
Group Warm-Up
Rowing Game
Athletes will start by completing 3 burpees and rowing 6 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for their 6 calories. Play for either 4 or 5 minutes. Whoever has the most calories at the end is the winner.

:30 Seconds
Knuckle Drags
Push-up to Down Dog
Active Samson
Active Spidermans
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Group Warm-Up
Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Child’s Pose – :45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
5 Calorie Row
5 Deadlifts
5 Burpees
5 Push Press

Build to workout weight

1 Round
3 Calorie Row
3 Deadlifts
3 Burpees
3 Push Press
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

Masters - 95/65
Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 35+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 15+ unbroken repetitions when fresh, ideally taking no more than one break per round during the workout. If short on rower, stagger heats by 2-3 minutes.

2018-06-10

Choctaw CrossFit

Choctaw CrossFit

061018
Metcon (Time)
5 Rounds:
40 Banded Good Mornings
30 AbMat Sit-Ups
200 Meter Wreck Bag Run 50/35
With quite a bit of volume on banded good mornings, athletes should choose a light resistance band that they could complete all 40 repetitions each round without stopping. Finding a balance here between control and speed, with control being more of the priority.

2018-06-09

Choctaw CrossFit

Choctaw CrossFit

Baker's Dozen
Metcon (Time)
Teams of 3, For Time (30 Minute Cap):
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
90/60 Calorie Schwinn Bike

Scaled weights:
Men - 115/95
Women - 80/65
The weight on the barbell in this beefy chipper workout decreases from round 1 to round 2. The weight in the first round should be something that athletes could power clean and push jerk for at least 15+ repetitions unbroken when fresh. Athletes should be able to complete at least 20+ repetitions unbroken of the lifts with the weight in the second round. Teams will have one bar and switch weights, but if different teammates are using different weights, it is ok to have multiple bars on the floor. If unable to Schwinn Bike, complete one of the following:

60/40 Calorie Row
Each Teammate Completes 3 x 100 Meter Sprint (One Athlete Working)

2018-06-08

Choctaw CrossFit

Choctaw CrossFit

Crow's Nest
Group Warm-Up
:45 Seconds
Easy Row
Active Spidermans

:30 Seconds
Medium Row
Active Samson

:15 Seconds
Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Kettlebell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Front Squat (15:00 to build to a Heavy set of 3)
Rehearsal
Kettlebell Swing Movement Prep
followed by…

1 Round
5 Kettlebell Swings
5 Front Squats (First Weight)
5 Calorie Row
Metcon (2 Rounds for reps)
AMRAP 5:00
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95) Masters - 95/65
Calorie Row

Rest 5:00

AMRAP 5:00
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80) Masters - 75/55
Calorie Row

Score = Both AMRAPS scored separately as reps
After building to a heavy set of three, athletes will choose a weight for the first interval that they could complete 25+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well. The front squat weight for the second interval should be a weight that they could complete 30+ repetitions unbroken when fresh. To get the right stimulus, these should be weights that athletes only have to take 1 break maximum on the sets of 15 and 12. If short on equipment, stagger athletes on opposite 5-minute intervals.

2018-06-07

Choctaw CrossFit

Choctaw CrossFit

060718
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Toe Walk
Heel Walk

Active Warmup
:20 Seconds Jumping Jacks
:40 Seconds Push-up to Down Dog

:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squat

:20 Seconds High Single Unders
:40 Seconds Active Spidermans
Mobility
Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Ankle Stretch – :30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
100 Meter Run
2 Ring Muscle-ups
10 Double Unders
Metcon (Time)
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

*Scale as needed, but keep it challenging.

Muscle-Up Scaling Options:
1) Reduce Reps
2) 8 Burpee Chest to Bar Pull-ups
3) 8 Burpee Pull-ups

Double Under Scaling Options:
1) Reduce Reps
2) :45 Double Under practice/attempts
3) 80 Singles
Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings or the rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus.

If unable to run, complete one of the following:

40/28 Calorie Schwinn
28/20 Calorie Row

2018-06-06

Choctaw CrossFit

Choctaw CrossFit

Floor It
Group Warm-Up
:30 Seconds
Easy Bike
Active Samson

Medium Bike
Active Spidermans

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch – 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Sumo Deadlift (12:00 to Build to a Moderate Triple)
Metcon (Time)
On the 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
21/15 Calorie Schwinn Bike

Masters - 165/105

Score = SLOWEST of the four rounds.

If short on equipment, stagger second group by 2 minutes. If unable to Schwinn Bike, complete one of the following:

15/10 Calorie Row
200 Meter Run
Rounds begin on the 0:00, 4:00, 8:00, and 12:00. The walking lunges are to be completed without any weight. The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. Within the workout, looking to complete those in 1-2 sets.
Rehearsal
1 Round
25’ Walking Lunge
5 Deadlifts
5 Calorie Schwinn Bike

2018-06-05

Choctaw CrossFit

Choctaw CrossFit

060518
Group Warm-Up
Line Drills
1 Minute Row
1 Minute Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers
Mobility
Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
100 Meter Run
6 Calorie Row
5 Pull-ups
4 Alternating Dumbbell Snatches

Build to workout weight

1 Round
100 Meter Run
6 Calorie Row
5 Chest to Bar Pull-ups
4 Alternating Dumbbell Snatches
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)

Masters - 50/35

If unable to run, complete one of the following:

20/14 Calorie Schwinn Bike
32/24 Calorie Row (No Run)
For today’s workout, athletes should choose a pull-up variation and dumbbell snatch that they could complete at least 15+ repetitions unbroken when fresh. Within the workout, these should be completed in no more than two sets.

2018-06-04

Choctaw CrossFit

Choctaw CrossFit

Chalant
Group Warm-Up
:30 Seconds
Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Banded Walks
Looking to prime to glutes for the thrusters in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – :30 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Ankle Stretch – :30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Squat Clean Thruster (15:00 to a Heavy Single)
Rehearsal
1 Round
4 Burpees
3 Power Cleans
2 Hang Squat Cleans
1 Thruster
Metcon (Time)
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

Masters - 95/65
Athletes will begin the day by building to a heavy single squat clean thruster. Within the workout, the squat clean thruster will be deconstructed into three parts: the power clean, hang squat clean, and thruster. These movements should be completed at a weight that athletes could complete all three movement unbroken individually when fresh. On the lateral bar burpees, there is no need to stand to full extension at the top of each rep.

2018-06-02

Choctaw CrossFit

Choctaw CrossFit

Linda & Partner LInda
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Using 3 separate barbells

Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight deadlift
¾-body-weight bench press
½-body-weight clean

Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench press
⅓-body-weight clean
Your Choice:
Choose one of the following: Linda or Partner Linda
Metcon (Time)
"Partner Linda"
20-18-16-14-12-10-8-6-4-2
Deadlift
Bench
Clean
Choose weights for each barbell that works for both teammates, then chip through breaking it up as needed.

2018-06-01

Choctaw CrossFit

Choctaw CrossFit

Bumpy Ride

2018-05-31

Choctaw CrossFit

Choctaw CrossFit

Mani-Pedi
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Childs Pose – :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
7 Double Unders
5 Toes to Bar
3 Power Cleans

Build to second weight

1 Round
7 Double Unders
5 Toes to Bar
3 Power Cleans
Metcon (Weight)
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

Score today is the final completed weight on the barbell.
Combining strength and skill within today’s workout. Athletes will complete one round every two minutes, building in weight on the power clean as they see fit to a heavy triple for the day. These do not have to be completed "touch-and-go", however they should be at a weight where a single repetition is always there.

2018-05-30

Choctaw CrossFit

Choctaw CrossFit

Speed Boat
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Medicine Ball – 1 Minute
With arms together and straight out front on a med-ball, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold – 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Push Press (12:00 to a Heavy Set of 5)
Rehearsal
1 Round
4 Calorie Row
4 Wallballs
4 Dumbbell Hang Clean and Jerks
Metcon (Time)
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Alternating Dumbbell Hang Clean and Jerks (50/35)

Masters DB - 35/20
Within the metcon, athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary. If short on equipment, stagger athletes by 2-3 minutes on rowers.

2018-05-29

Choctaw CrossFit

Choctaw CrossFit

Jelly Belly
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Active Samson

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – :45 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Chest Stretch – :45 Seconds
Although there are no upper body movements today, the push-ups and pull-ups from "Murph" will have likely taken a toll on athletes body. Moving through this stretch and Child’s Pose to loosen things up. Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – :45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
10 Abmat Sit-ups
5 Calorie Schwinn Bike
2 Deadlifts (Lighter Weight)

Build to Workout Weight

1 Round
10 Abmat Sit-ups
5 Calorie Schwinn Bike
2 Deadlifts (Workout Weight)
Metcon (Time)
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Schwinn Bike
10-8-6-4-2: Deadlifts (275/185)

Masters - 225/155
The weight on the deadlift should be a weight that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, athletes can look to complete each set of deadlift in no more than 2 sets. If unable to Schwinn Bike, complete a 21-15-9-6-3 Row.

2018-05-26

Choctaw CrossFit

Choctaw CrossFit

Murph
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2018-05-25

Choctaw CrossFit

Choctaw CrossFit

052518
Group Warm-Up
:30 Seconds
Walkouts
Air Squats

Push-up to Down Dog
Active Samson

Active Spidermans
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Hang Power Clean (12:00 to a Heavy Set of 2)
Rehearsal
With lighter weight

1 Round
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks

Build to workout weight

1 Round
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Masters - 135/95

2018-05-24

Choctaw CrossFit

Choctaw CrossFit

Wreckless
Group Warm-Up
1 Minute
Easy Bike
Active Spidermans

:45 Seconds
Medium Bike
Active Samson

:30 Seconds
Faster Bike
Push-up to Down Dog
Mobility
Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
7 Toes to Bar
7 Calorie Bike
25ft. Wreck Bag Front Rack Walking Lunge
Metcon (Time)
For Time:
27-21-15-9:
Toes to Bar

After each round:
30/20 Calorie Schwinn Bike
50′ Front Rack Wreck Bag Walking Lunge (50/35)

Scale reps as needed - Example, 21-15-9-6, etc.
With 72 toes to bar in today’s workout, athletes should choose a weight that they can find a rhythm with. This is a variation that they are capable of completing 21+ repetitions unbroken when fresh. Following each set of toes to bar, athletes will complete calories on the bike and front rack walking lunges for a total of four sets. Looking for athletes to choose a weight on the Wreck Bag that allows them to complete at least 100’ unbroken when fresh. Within the workout, this should be a load that allows them to complete the full distance with a maximum of one break. If unable to use a wreckbag, use dumbbells or another weighted object in the front rack. If unable to Schwinn Bike, complete one of the following:

20/14 Calorie Row
200 Meter Run

2018-05-23

Choctaw CrossFit

Choctaw CrossFit

Double Decker
Group Warm-Up
:30 Seconds
Jumping Jacks
Quad Stretch
Active Samson
Knuckle Drags
Active Spidermans
Air Squats

Footwork Warm-up
Using Low Hurdles or Cones

Lateral Shuffle
Forward and Back Shuffle
Two Feet In Lateral (Both Directions)
Two Feet In Front Facing
Two Feet Hops Front Facing
Single Leg Hops Front Facing (Both Legs)
Bear Crawl

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.
Rehearsal
1 Round
5 Power Snatches
10 Double Unders
5 Wall Balls
10 Double Unders
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important.

2018-05-22

Choctaw CrossFit

Choctaw CrossFit

Sugar Daddy
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

PVC Game
Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.
Rehearsal
1 Round
5 Deadlifts
200 Meter Run
5 Deadlifts

Build to Workout Weight

1 Round
3 Deadlifts
200 Meter Run
3 Deadlifts
Metcon (Time)
21-15-9:
Deadlifts (225/155)
400 Meter Run

Masters - 205/135
The deadlifts should be performed at a weight that athletes could compete 21+ repetitions unbroken if needed. If unable to run, complete one of the following:

500 Meter Row
40/28 Calorie Schwinn Bike

2018-05-21

Choctaw CrossFit

Choctaw CrossFit

Cindy got Jacked
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Rehearsal
1 Round
1 Round of "Cindy"
5 Overhad Squats
100 Meter Row
Metcon (Time)
For time:
5 Rounds of Cindy
30 Overhead squats 135/95
1000m row

Masters -95/65
In this chipper workout, athletes should choose a weight on the bar that they could complete 20+ unbroken overhead squats when fresh. Within the workout, this is ideally completed in no more than 3 sets. One round of "Cindy" consists of 5 Pull-ups, 10 Push-ups, and 15 Air Squats. If short on rowers, stagger heats by 5 minutes to avoid getting backed up on the machines.

2018-05-19

Choctaw CrossFit

Choctaw CrossFit

Murph’ish
Metcon (Time)
For time:
800m run
5:00 max pull-ups
5:00 max pushups
5:00 max air squats
800m run

Scale as needed

2018-05-18

Choctaw CrossFit

Choctaw CrossFit

Boat Race
Group Warm-Up
:30 Seconds
Easy Jog
Quad Stretch
Knuckle Drags
Straight Leg Kicks

Medium Jog
Walking Samson
Walking Spidermans
Slow Air Squats

Fast Jog
Toe Walk / Heel Walk
High Knees
Butt Kickers
Mobility
Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Ankle Stretch – :30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
250 Meter Row
200 Meter Run
Metcon (Time)
3 Rounds For Time:
500 Meter Row
400 Meter Run
**Rest 3 Minutes Between Rounds**

Score = cumulative time (including rest) it takes to complete all three rounds.
Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds.If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round)
40/28 Calorie Schwinn Bike

2018-05-17

Choctaw CrossFit

Choctaw CrossFit

051718
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers
Rehearsal
1 Round
Walking lunge - 50' each team member
:30 bike per team member
Metcon (Calories)
Class Divides into 2 teams:
3 Rounds:
Team 1: Bike for Calories (Team Score)
Team 2: Overhead Walking Lunges (100' for each team member)

*Durant rig length = 50'

If Teams of 2-4 Each: 1 Bike
If Teams of 5-7 Each: 2-3 Bikes
If Teams 8-10 Each: 4 Bikes

Score = total calories biked
Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and an overhead walking lunge station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is completing overhead walking lunges (100' for each team member) As with the bike station, the team on the sled may break up the lunges as they see fit. Once the team completes the required distance, teams will switch stations. Each team will bike and lunge three times a piece, with the score being total number of cumulative calories across the three rounds. If unable to bike, complete a calorie row instead.

2018-05-16

Choctaw CrossFit

Choctaw CrossFit

Snake Bite
Group Warm-Up
:30 Seconds
Active Spidermans
Knuckle Drags

Push-up to Down Dog
Side Lunges

Active Samson
Air Squats

PVC Pass Throughs
PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
Rehearsal
1 Round
3-2-1
Squat Snatch (Lighter Weight)
Chest to Bar Pull-ups

or

3-2-1
Power Snatch (Lighter Weight)
Overhead Squat (Lighter Weight)
Pull-ups

Build to workout weight

1 Round
3-2-1
Squat Snatch
Chest to Bar Pull-ups

or

3-2-1
Power Snatch
Overhead Squat
Pull-ups
Metcon
Pick your poison - choose any of the following options
A: Metcon (Time)
Option A
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Masters - 75/55
B: Metcon (Time)
Option B
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Masters - 75/55
C: Metcon (Time)
Option C
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

2018-05-15

Choctaw CrossFit

Choctaw CrossFit

051518
Group Warm-Up
:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson
Mobility
Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
10 Air Squats
8 Calorie Row
6 Lateral Rower Burpees
Metcon (Time)
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Stagger groups by 2:00 if needed.

Score = SLOWEST round
Every four minutes, athletes will complete one round then rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds. If short on rowers, stagger the second group two minutes behind. These rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.

2018-05-14

Choctaw CrossFit

Choctaw CrossFit

Double Crossed
Group Warm-Up
:30 Seconds
Lateral Hops
Push-up to Down Dog

Front to Back Hops
Active Spidermans

Single Unders
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – 30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Rehearsal
1 Round
3 Clean and Jerks
5 Double Unders
2 Clean and Jerks
5 Double Unders
1 Clean and Jerk
5 Double Unders

Build to workout weight

1 Round
3 Clean and Jerks
5 Double Unders
2 Clean and Jerks
5 Double Unders
1 Clean and Jerk
5 Double Unders
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Masters - 95/65

Scale to 60 Single Unders if needed.
Within the workout, this should also be a weight that allows them to cycle the barbell for multiple repetitions each set. Following the clean and jerks, athletes will complete complete double unders or a double under variation.

2018-05-11

Choctaw CrossFit

Choctaw CrossFit

Slasher
Group Warm-Up
1 Minute
Easy Shuttle Run - 1/2 rig in Durant
Active Spidermans

:45 Seconds
Medium Shuttle Run - 1/2 rig in Durant
Active Samson

:30 Seconds
Faster Shuttle Run - 1/2 rig in Durant
Push-up to Down Dog

Dumbbell Warmup
Completed with light dumbbells

5 Deadlifts
5 Hang Power Cleans
5 Push Press
5 Stiff Leg Deadlifts
5 Front squats
Mobility
Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a "T". Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.
Rehearsal
1 Round:
100m run
4 Wall Balls or Med Ball Squats
4 Slam Ball Slams
4 Burpees
4 DB Push Press
Metcon (Time)
For time:
Buy-In: 200m MB Run or Partner Carry
4 Rounds:
10 Wall Balls OR Air Squats to Med Ball
10 Slam Ball Slams
10 Burpees
10 DB Push Press 50/35
Cash-Out: 200 MB run or Partner Carry

Rx+ = 400m Wreckbag Runs 50/35

2018-05-10

Choctaw CrossFit

Choctaw CrossFit

Loose Cannon
Group Warm-Up
:30 Seconds
Easy Bike
Easy Row
Active Spidermans

:20 Seconds
Medium Bike
Medium Row
Push-up to Down Dog

:15 Seconds
Faster Bike
Faster Row
Air Squats
Mobility
Ankle Foam Rolling – 30 Seconds Each Leg
Place one calf on a foam roller with the other leg on top for added pressure. Move the bottom foot around in circles in each direction, as well as up and down, going through as much of a range of motion as possible.

Ankle Stretch – 30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
:20 Second Row
:20 Second Bike
:20 Second Sit-ups
Metcon (AMRAP - Reps)
3 Rounds:
3:00 Calorie Row
2:00 Calorie Schwinn Bike
1:00 Sit-Ups

Rest 2 Minutes Between Rounds

Score = TOTAL reps across ALL ROUNDS
Athletes will work for 6 minutes straight before resting for 2 minutes. If it applies, start Group 2 on the 4:00.

2018-05-09

Choctaw CrossFit

Choctaw CrossFit

Tiger Blood
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Childs Pose – :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
3 Position Clean + Jerk (15:00 to a Heavy Complex)
Pockets, Above Knee, Floor
Rehearsal
1 Round
3 Clean and Jerks
50 Meter Run
Metcon (Time)
3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

Masters - 115/80
The clean and jerks within the metcon should be a weight that athletes could complete 10+ unbroken repetitions when fresh. If unable to run, complete one of the following:

500 Meter Row
40/28 Calorie Schwinn

2018-05-08

Choctaw CrossFit

Choctaw CrossFit

Smooth Criminal
Group Warm-Up
:30 Seconds
Med-ball Foot Taps
Knuckle Drags
Active Spidermans

:20 Seconds
Single Unders
Air Squats
Med-ball Deadlifts

:15 Seconds
Double Unders
Med-ball Front Squats
Med-ball Push Press

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Deadlift (12:00 to a Heavy set of 3)
Rehearsal
1 Round
10 Double Unders
5 Wallballs
5 Deadlifts
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Masters - 205/135

2018-05-07

Choctaw CrossFit

Choctaw CrossFit

050718
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Rehearsal
1 Round
4 Lateral Barbell Burpees
4 Overhead Squats (Opening Weight)
4 Calorie Bike
Metcon (4 Rounds for calories)
AMRAP 3:00
21 Lateral Barbell Burpees
21 Overhead Squats (75/55) Masters - 55/35
Max Calorie Bike

rest 3 minutes

AMRAP 3:00
18 Lateral Barbell Burpees
18 Overhead Squats (95/65) Masters - 75/55
Max Calorie Bike

rest 3 minutes

AMRAP 3:00
15 Lateral Barbell Burpees
15 Overhead Squats (115/80) Masters - 95/65
Max Calorie Bike

rest 3 minutes

AMRAP 3:00
12 Lateral Barbell Burpees
12 Overhead Squats (135/95) Masters - 115/80
Max Calorie Bike

Score = Calories from EACH round

2018-05-05

Choctaw CrossFit

Choctaw CrossFit

Mixed Bag
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Couch Stretch – :30 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal

2018-05-04

Choctaw CrossFit

Choctaw CrossFit

050418
Group Warm-Up
Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers
Mobility
Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a "T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.
Rehearsal
1 Round
100 Meter Run
5 Calorie Row
1 Strict Pull-ups
3 Push-ups
5 Air Squats
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict "Cindy”

"Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
The workouts are meant to be fun and simple. If athletes can complete 10+ strict pull-ups in a row when fresh, keeping the reps at 5 is appropriate. If they aren’t quite there yet, bringing those down or choosing a variation will get them a better workout. For push-ups, that number is 15+ good reps when fresh to keep it at 10 during the workout. If athletes are unable to run, they can substitute one of the following:

40/28 Calorie Row (Total)
20/14 Calorie Schwinn Bike

2018-05-03

Choctaw CrossFit

Choctaw CrossFit

050318
Group Warm-Up
:30 Seconds
Easy Bike
Push-up to Down Dog

Medium Bike
Active Spidermans

Faster Bike
Active Samson

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

PVC Pass Throughs – :45 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Rehearsal
1 Round
7 Calorie Bike
5 Toes to Bar
3 Hang Power Snatches
Metcon (Time)
4 Rounds:
21/15 Calorie Schwinn Bike
15 Toes to Bar
9 Hang Power Snatch (95/65)

Masters - 75/55
The weight on the barbell should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout today, the goal is to complete every round of hang power snatches unbroken. If unable to Bike, complete one of the following:

15/12 Calorie Row
200 Meter Run

2018-05-02

Choctaw CrossFit

Choctaw CrossFit

050218
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Samson

Quick Single Unders
Active Spidermans

Higher Single Unders
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.
Rehearsal
1 Round
10 Double Unders
4 Power Cleans (First Weight)
2 Burpee Box Jump Overs
Metcon (3 Rounds for reps)
AMRAP 5:00
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:00
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:00
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Masters weights: 95/65, 115/80, 135/95

Score = cleans & burpees in EACH round
Each five minute interval today will begin with a buy-in of double unders. These only happen once. The scored portion of each AMRAP is total reps of power cleans and burpee box jump overs. The weights will increase each round as the reps go down. These should be something that athletes are capable of stringing together 21+, 15+, and 12+ repetitions unbroken respectively. For the jump rope buy-in, we will have a two minute cut off so that athletes can spend the majority of the workout on the other movements.

2018-05-01

Choctaw CrossFit

Choctaw CrossFit

050118
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers
Rehearsal
1 Round
100 Meter Run
100 Meter Row
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Scaling Option:
800m run
1000m row
800m run

2018-04-30

Choctaw CrossFit

Choctaw CrossFit

Fran
Group Warm-Up
:30 Seconds
Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Banded Walks
Looking to prime to glutes for the thrusters in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Childs Pose – :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
3 Thrusters
3 Pull-ups
2 Thrusters
2 Pull-ups
1 Thruster
1 Pull-up
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale as needed.

2018-04-28

Choctaw CrossFit

Choctaw CrossFit

042818
Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.
Rehearsal
1 Round
200 Meter Run
5 Power Cleans

Build to workout weight

1 Round
200 Meter Run
5 Power Cleans
Metcon (Time)
3 Rounds:
800 Meter Run
21 Power Cleans (155/105)

Masters - 135/95
The weight on the barbell should be something on the higher side of moderate for athletes. It should be a weight where they are capable of holding on for 12+ repetitions unbroken, but within the workout a quick single should always be there. If unable to run, complete on of the following:

1000 Meter Row
80/60 Calorie Schwinn Bike
60/42 Calorie Assault Bike
4 Minute Cap on All Subs

2018-04-27

Choctaw CrossFit

Choctaw CrossFit

042718
Group Warm-Up
:30 Seconds
Inchworms
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Modified Barbell Warmup
5 Good Mornings
5 Back Squats

5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Overhead Squat (15:00 to a Heavy Double)
Rehearsal
1 Round
5 Calorie Bike
4 Chest to Bar Pull-ups
3 Power Snatches
2 Overhead Squats
1 Squat Snatch
Metcon (Time)
For Time:
50/35 Calorie Schwinn Bike
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)

Masters - 95/65

2018-04-26

Choctaw CrossFit

Choctaw CrossFit

042618
Group Warm-Up
:30 Seconds
Easy Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog
Mobility
Couch Stretch – :30 Seconds Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Ankle Stretch – :30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
Each Partner:
200 Meter Row
100 Meter Wreck Bag Run
Metcon (Time)
Teams of 2
8 Rounds:
400 Meter Row
200 Meter Wreck Bag Run (50/35)
In this partner workout, athletes will complete four rounds each, switching after full rounds are completed. For example, athlete 1 will complete the entire row and Wreck Bag run before tagging their partner in to begin. The Wreck Bag should be a weight that athletes are confident in moving quickly and without stopping for all 200 meters. If unequipped with Wreck Bags, substitute weighted run with a plate, ball, or bag.

2018-04-25

Choctaw CrossFit

Choctaw CrossFit

042518
Group Warm-Up
:30 Seconds
Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Hang Clean (15:00 to a Heavy Single)
Rehearsal
2 Rounds
3 Hang Squat Cleans
3 Toes to Bar
Metcon (AMRAP - Reps)
AMRAP 8:00
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round

Score = Total Reps

Masters - 75/55
Within the workout, athletes should choose a weight on the barbell that they are confident they could complete 20+ repetitions unbroken when fresh. If torn between two weights, the lighter is better.

2018-04-24

Choctaw CrossFit

Choctaw CrossFit

042418
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Rehearsal
1 Round
100 Meter Run
4 Deadlifts
4 Lateral Bar Burpees

Build to second weight

1 Round
100 Meter Run
3 Deadlifts
3 Lateral Bar Burpees

Build to final weight

1 Round
100 Meter Run
2 Deadlifts
2 Lateral Bar Burpees
Metcon (3 Rounds for reps)
AMRAP 5:00
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:00
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:00
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Scaled & Masters Men - 155/185/225

Scaled & Masters Women - 95/135/155

If unable to run, complete the following:

600 Meter Run = 750 Meter Row
400 Meter Run = 500 Meter Row
200 Meter Run = 250 Meter Row
Each interval will be scored separately as reps. As the run distance and reps decrease, the weight will increase. The barbells should be loaded at a weight where athletes could complete at least 25, 20, and 15 reps unbroken respectively when fresh. We want athletes having sufficient time on the barbell.

2018-04-23

Choctaw CrossFit

Choctaw CrossFit

042318
Group Warm-Up
:30 Seconds
Medball Foot Taps
Air Squats

Medball Deadlifts
Active Samson

Medball Slams
Active Spiderman

Game: Farmers & Lumberjacks
Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The "Farmers” have the job of standing all the kettlebells up. The "Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.
Mobility
Kettlebell Ankle Stretch – 1 Minute Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell -1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Kettlebell Squat Hold – 1 Minute
Using a light kettlebell to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Rehearsal
1 Round
5 Double Unders
5 Wallballs
5 Double Unders
5 Kettlebell Swings
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:00
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)
Athletes should choose a weight for both the Kettlebell and Wallballs that they could complete 20+ unbroken repetitions when fresh. The jump rope should also be a variation that athletes could complete all reps unbroken if they had to.

2018-04-22

Choctaw CrossFit

Choctaw CrossFit

042218
Metcon (Time)
3 Rounds For Time:
25/18 Calorie Schwinn Bike
25/18 Calorie Row
200 Meter MedBall Run 20/14
Rest 3:00 Between Rounds

Score = total time, including rest.

2018-04-21

Choctaw CrossFit

Choctaw CrossFit

042118
Metcon (Time)
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row

Masters - 75/55

25 Minute Time Cap

Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next.
Athletes will attempt to finish the workout under the 25 minute cap. Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories. The weight on the barbell should be a load that athletes could move for 20+ repetitions when fresh. Athletes will choose the same weight for both the power snatch and thrusters, but having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus. If short on equipment, stagger teams by 5-6 minutes on rowers.

2018-04-20

Choctaw CrossFit

Choctaw CrossFit

042018
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Foam Roller Dodgeball
Divide class up into two teams with cones separating the room into two halves. On each end, setup a bench or a box with 3 foam rollers stacked tall on each. The goal of the game for each team is to knock down all of the foam rollers before the other team. If an athlete get hits with a ball or has their ball caught, they must perform 3 air squats in a "penalty” area before coming back into the game. Teams can have 1 athlete guarding the foam rollers at a time. Play a "Best of 3” series or as a 10-15 minute AMRAP. If unable to play dodgeball, another option could be to play foam roller bowling with medicine balls.
Mobility
Ankle Stretch – :45 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – :45 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Couch Stretch – :45 Seconds Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing
Rehearsal
1 Round
400 Meter Run
7 Burpees
Metcon (Time)
3 Rounds:
400 Meter Run
21 Burpees

If unable to run, complete a 500m row.

Scale distance or reps if needed.

2018-04-19

Choctaw CrossFit

Choctaw CrossFit

041918
Group Warm-Up
Cone Game
Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as "knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says "cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.

:30 Seconds
Push-up to Down Dog
Air Squats
Active Spidermans
Banded Air Squats
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Childs Pose – :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose – :30 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round
Performed with lighter weight

2 Power Cleans
2 Air Squats
2 Front Squats
2 Air Squats
2 Push Jerks
2 Air Squats
2 Clusters

1 Round
Performed with workout weight

2 Power Cleans
2 Air Squats
2 Front Squats
2 Air Squats
2 Push Jerks
2 Air Squats
2 Clusters
Metcon (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Masters - 135/85
Four different barbell movements and air squats performed in today’s chipper. The weight on the barbell should be slightly heavier than what athletes used in "Grace”, but a load that they are still capable of holding on to for at least 8-10 reps when fresh. We’ll choose one weight for all movements, with the push jerk or the squat clean thruster likely being the limiting factor.

2018-04-18

Choctaw CrossFit

Choctaw CrossFit

041818
Group Warm-Up
:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson

Short Hurdle Warm-up
Lateral Shuffle
Forward and Back Shuffle
Two Feet In Lateral (Both Directions)
Two Feet In Front Facing
Two Feet Hops Front Facing
Single Leg Hops Front Facing (Both Legs)
Bear Crawl
Mobility
Ankle Stretch – :30 Seconds Each Side
Place the foot at an angle against a post on the rig, bringing the chest as far forward as possible to stretch out the calf.
Rehearsal
1 Round
200 Meter Row
15 Double Unders
10 Calorie Bike
Metcon (Time)
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Schwinn Bike
100 Double Unders
1500 Meter Row
Simple, but effective cardio chipper today. Men and women will be completing the same amount of meters and calories on both machines.

2018-04-17

Choctaw CrossFit

Choctaw CrossFit

041718
Group Warm-Up
:30 Seconds
Inchworms
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Snatch (15:00 to a Heavy Single)
Metcon
Athletes have two options today. For those that have no interest or goals that invlolve competing in the sport of CrossFit, we can prescribe movements that allow a great workout without movements that carry a higher risk.
Metcon (AMRAP - Reps)
AMRAP 9:00
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Up by (1) rep until finish

Masters - 95/65
Metcon (AMRAP - Reps)
AMRAP 9:00
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches

Up by (2) reps until finish
The weight on the barbell should be a weight that athletes can handle for 10+ unbroken repetitions when fresh.

2018-04-16

Choctaw CrossFit

Choctaw CrossFit

041618
Group Warm-Up
200 Meter Run
10 Sit-ups
10 Air Squats
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
5 Box Jumps
5 Hand Release Push-ups
Rehearsal
1 Round
3 Hand Release Push-ups
3 Kettlebell Swings
3 Sit-ups
3 Deadlifts
3 Air Squats
3 Box Jumps

2018-04-15

Choctaw CrossFit

Choctaw CrossFit

041518
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:00
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups
In this longer AMRAP, athletes will complete 18 Jumping Lunges total, 9 on each side. Looking for athletes back knee to touch and for the hips to fully extend on each rep. On the hand release push-ups, athletes hands will separate from the floor at the bottom to ensure the chest makes contact with the ground.

2018-04-13

Choctaw CrossFit

Choctaw CrossFit

041318
Group Warm-Up
PVC Game
Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.

:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Samson

Faster Row
Active Spidermans

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a "T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Alternate between sides for one minute, focusing on breathing, before switching.

Hip Bridges – 1 Minute
Lay flat on your back with feet hip width and knees at 90 degrees. Send the hips upward by driving through the mid foot. Squeeze the glutes hard before controlling the descent back down. One minute nice and controlled.

Ankle Stretch – :30 Seconds Each Side
Place the foot at an angle against a post on the rig, bringing the chest as far forward as possible to stretch out the calf.
Rehearsal
1 Round
100 Meter Row
10 Deadlifts (Lighter Weight)
5 Lateral Barbell Burpees

Build to Workout Weight

1 Round
100 Meter Row
5 Deadlifts (Workout Weight)
5 Lateral Barbell Burpees
Metcon (Time)
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

Masters - 185/135
One time through for time on this short chipper. The best way to find the right stimulus is to choose the right weight on the barbell. The deadlifts should be performed at a weight that athletes are capable of holding onto 20+ repetitions when fresh. If athletes are on the fence, lighter is always better. This shouldn’t be a load where we are limited by strength. A small set should always be in the tank. The burpees are performed laterally over a barbell, with no need to reach full extension at the top of each rep.

2018-04-12

Choctaw CrossFit

Choctaw CrossFit

Fight Gone Bad
Group Warm-Up
:30 Seconds
Slow Row
Air Squats

Medium Row
Push-up to Down Dog

Fast Row
Active Spidermans

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Childs Pose on Box – 1:00
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.
Rehearsal
5 Reps Each
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Calorie Row
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the Wall Balls. Weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps.With lighter loads for repetitions, the goal here is to hold onto the ball, bar, and pace for as long as athletes are capable. Rather than keeping track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Balls in the first minute, they will count their first couple push presses as 21, 22, 23…and so on.

2018-04-11

Choctaw CrossFit

Choctaw CrossFit

041118
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats
Looking to prime to glutes for the squats in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out.
Mobility
Couch Stretch – 1:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Medicine Ball Squat Hold – 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Back Squat (15:00 to a Heavy set of 5)
Rehearsal
1 Round
5 Calorie Bike
5 Med Ball Squat Cleans
Metcon (AMRAP - Reps)
Alternating On the Minute x 14 (7 Rounds):
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
Odd – 20/14 Calorie Schwinn Bike

Score = LOWEST round of Med Ball Cleans across all 7 rounds.
Athletes should choose a medicine ball weight that they know for a fact they can hold on for all :30 seconds each round. If unable to Schwinn Bike, complete one of the following:

14/10 Calorie Row
200 Meter Run

2018-04-10

Choctaw CrossFit

Choctaw CrossFit

Helen
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers
Mobility
Kettlebell Calf Smash – 1 Minute Each Side
Place on leg on kettlebell, moving ankle through as much range of motion as possible. Start low and work way up the calf. Spend more time in areas of tightness. Placing the opposite leg on top of the bottom leg will add more pressure.

Childs Pose on Kettlebell – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
200 Meter Run
10 Kettlebell Swings (Lighter Weight)
5 Pull-ups

Build to workout weight

1 Round
100 Meter Run
5 Kettlebell Swings (Workout Weight)
5 Pull-ups
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
"Helen” is another CrossFit benchmark workout. Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh. If unable to run today, complete a 500 Meter Row.

2018-04-09

Choctaw CrossFit

Choctaw CrossFit

040918
Group Warm-Up
Line Drills
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Power Clean and Jerk (15:00 to a Heavy Single)
Power Clean and Jerk
Rehearsal
1 Round
5 Clean and Jerks
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Athletes should choose a weight on "Grace” that they are capable of completing 10+ unbroken clean and jerks when fresh. If athletes have previously completed the workout with a lighter weight and finished under 3 minutes, adding a little weight for this attempt would be appropriate.

2018-04-06

Choctaw CrossFit

Choctaw CrossFit

040618
Group Warm-Up
Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

45 Seconds
Easy Bike
Active Spidermans

30 Seconds
Medium Bike
Active Samson

15 Seconds
Faster Bike
Push-ups to Down Dog
Mobility
Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Alternate between sides for one minute, focusing on breathing, before switching.

Childs Pose on Kettlebell – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
Split Between Partners
10 Calorie Row
10 Burpees
10 Calorie Bike
10 Kettlebell Swings
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 20:00
50/35 Calorie Row
50 Burpees
50/35 Calorie Schwinn Bike
50 Kettlebell Swings (53/35)
The weight on the kettlebell should be a load that athletes feel comfortable swinging for at least 20+ repetitions unbroken if they needed to. Partners can break up repetitions as they see fit. All reps at one station will be complete before moving to the next.

2018-04-05

Choctaw CrossFit

Choctaw CrossFit

040518
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
Toe Walk
Heel Walk
High Knees
Butt Kickers
Mobility
Pigeon Pose on Box – :30 Seconds Each Side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Ankle Stretch on Box – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
100 Meter Run
9 Wallballs
9 Box Jumps
Metcon (Time)
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
The weight on the medicine ball should be something that athletes are confident in completing the first 27 repetitions unbroken if they needed to. Within the workout, these bigger sets will likely be broken up once or twice. If unable to run, complete one of the following:

2018-04-04

Choctaw CrossFit

Choctaw CrossFit

040418
Group Warm-Up
:30 Seconds
Jumping Jacks
Push-up to Down Dog

Single Unders
Active Spidermans

Single Unders
PVC Good Mornings

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.
Deadlift (15:00 to a Heavy set of 5)
Rehearsal
1 Round
2 Strict Handstand Push-ups
6 Deadlifts
10 Double Unders
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Masters - 205/135
The load on the deadlift in the WOD should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions a 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow them to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

2018-04-03

Choctaw CrossFit

Choctaw CrossFit

040318
Group Warm-Up
:30 Seconds
Very Easy Bike
Active Spidermans

Easy Bike
Active Samson

Medium Bike
Inchworms

Faster Bike
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats
Looking to prime to glutes for the squats in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out.
Rehearsal
1 Round
7 Calorie Bike
5 Toes to Bar
3 Front Squat (Opening Weight)
Metcon (3 Rounds for reps)
AMRAP 4:00
27/21 Calorie Schwinn Bike
21 Toes to Bar
15 Front Squats (115/80) Masters - 75/55

rest 4 minutes

AMRAP 4:
24/18 Calorie Schwinn Bike
18 Toes to Bar
12 Front Squats (135/95) Masters - 95/65

rest 4 minutes

AMRAP 4:
21/15 Calorie Schwinn Bike
15 Toes to Bar
9 Front Squats (155/105) Masters - 135/95

Score = reps for EACH round
Athletes will work through as many rounds and reps as possible in four minutes, choosing weights and variations that allow them to get to every movement today. Barbells should be at a weight that they are capable of completing each set unbroken when fresh. With four minutes of rest between each AMRAP, the intensity is meant to be high on these. Going lighter may allow athletes to push the pedal a little harder during these short windows. If short on equipment, stagger athletes on opposite four minute windows. Substitute equal calorie row if unable to use bikes.

2018-04-02

Choctaw CrossFit

Choctaw CrossFit

040218
Group Warm-Up
Line Drills:
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers

Modified Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Power Snatch (15:00 to a Heavy Single)
Rehearsal
1 Round
5 Snatches
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Masters - 95/65

In order to hit the correct stimulus, we want athletes choosing a weight on “Isabel” that they could complete at least 12-15 repetitions unbroken when fresh.

2018-03-31

Choctaw CrossFit

Choctaw CrossFit

Davidson
Saturday Team WOD
Davidson (AMRAP - Rounds and Reps)
Hero WOD:
2 Person Team
23 min AMRAP:
23 Wreck Bag Cleans
23 Wreck bag Alternating Thrusters
400m Wreck Bag Run (alternating bag between partners during run)

Rx: 50/35
Masters/Scaled: 35/20
Rx+: Weighted Vest w Bag

2018-03-30

Choctaw CrossFit

Choctaw CrossFit

“Power Trip”
Group Warm-Up
:20 Seconds
Jumping Jacks
Active Spidermans

Medicine Ball Foot Taps
Active Samson

Medicine Ball Slams
Push-up to Down Dog

Single Unders
Air Squats to Medicine Ball

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.
Rehearsal
1 Round
5 Power Snatches (Lighter Weight)
10 Wallballs
15 Double Unders

Build to Workout Weight

1 Round
5 Power Snatches (Workout Weight)
10 Wallballs
15 Double Unders
Metcon
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

2018-03-29

Choctaw CrossFit

Choctaw CrossFit

032918
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Active Samson

Rowling
Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)
Mobility
Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Alternate between sides for one minute, focusing on breathing, before switching.

Ankle Stretch – :45 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
:20 Second Row
:20 Second Bike
:20 Seconds Burpees
Metcon (AMRAP - Reps)
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00

Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies, start Group 2 on the 4:00.

2018-03-28

Choctaw CrossFit

Choctaw CrossFit

032818
Group Warm-Up
:30 Seconds
Jumping Jacks
Quad Stretch
Active Spidermans

Push-up to Down Dog
Knuckle Drags
Active Samson

Inchworms
Side Lunges
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose – :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
Completed with opening push press weight from a rack. Each partner completes 5 of the first movement before moving to the next.
5 Push Press
5 Back Squats
5 Hang Power Cleans
Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:00
50 Push Press (135/95) Masters - 95/65
50 Push Press (155/105) Masters - 115/80
AMRAP Push Press (185/135) Masters - 135/95

rest 3 minutes

AMRAP 7:00
50 Back Squats (155/105) Masters - 135/95
50 Back Squats (185/135) Masters - 155/115
AMRAP Back Squats (225/155) Masters - 185/135

rest 3 minutes

AMRAP 7:00
50 Hang Power Cleans (135/95) Masters - 95/65
50 Hang Power Cleans (155/105) Masters - 115/80
AMRAP Hang Power Cleans (185/135) Masters - 135/95

Score = reps at final barbell from EACH movement
Athletes will have 7 minutes to get through two sets of 50 repetitions of a barbell movement, followed by as many repetitions at the final barbell as possible in the remaining time. The score today is repetitions at the final barbell. The weights should be something athletes are capable of completing at least 18, 15, and 12 repetitions unbroken respectively. Athletes will share one barbell, changing the weights out between each set. However, teams are encouraged to have multiple barbells if one or more athletes plans on going lighter in order to get the proper stimulus. The only movement that comes from the rack today will be the back squat.

2018-03-27

Choctaw CrossFit

Choctaw CrossFit

032718
Group Warm-Up
:30 Seconds
Easy Row
Knuckle Drags

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.
Rehearsal
1 Round
100 Meter Row
5 Deadlifts
5 Box Jumps
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

2018-03-26

Choctaw CrossFit

Choctaw CrossFit

032618
Group Warm-Up
:30 Seconds
Active Spidermans
Slow Air Squats

Active Samson
Air Squats

Push-up to Down Dog
Banded Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.
Rehearsal
2 Rounds
3 Kettlebell Swings
3 Goblet Front Squats
3 Burpees
Metcon (AMRAP - Reps)
AMRAP 7:00
3 Kettlebell Swings (53/35)
3 Goblet Front Squats (53/35)
3 Burpees
6 Kettlebell Swings (53/35)
6 Goblet Front Squats (53/35)
6 Burpees
9 Kettlebell Swings (53/35)
9 Goblet Front Squats (53/35)
9 Burpees
12 Kettlebell Swings (53/35)
12 Goblet Front Squats (53/35)
12 Burpees

2018-03-25

Choctaw CrossFit

Choctaw CrossFit

032518
Metcon (3 Rounds for calories)
3 Rounds of:
AMRAP 4:00 - Bike for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 Abmat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups

Rest 2:00 between rounds

Score = Calories EACH round
Starting the workout and each minute with abmat sit-ups before getting on the bike for as many calories as possible. If unable to bike, complete the workout on a rower.

2018-03-24

Choctaw CrossFit

Choctaw CrossFit

032418
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
7 Power Cleans (135/95)
7 Burpees
250m Row
Looking to choose a weight on the barbell that athletes could complete 15+ Power Cleans unbroken when completely fresh. Within the workout, these repetitions should be completed in 1-2 sets.

2018-03-23

Choctaw CrossFit

Choctaw CrossFit

18.5
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl

Time cap: 9 minutes

2018-03-22

Choctaw CrossFit

Choctaw CrossFit

032218
Group Warm-Up
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Movement Prep + Rehearsal
Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to feel things out ensure logistics.

1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
Metcon (No Measure)
On the Minute x 20:00
Odd Minutes: Movement 1
Even Minutes: Movement 2
Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

2018-03-21

Choctaw CrossFit

Choctaw CrossFit

032118
Urijah (Time)
3 Rounds for time:
21 Hang Power Snatch
21 Push Press
21 Air Squats

Rx - 95/65
Scaled & Masters - 75/55

2018-03-20

Choctaw CrossFit

Choctaw CrossFit

032018
Group Warm-Up
:20 Seconds
Easy Shuttle Runs
Quad Stretch
Knee To Chest
Knuckle Drags

Faster Shuttle Runs
Straight Leg Kicks
Side Lunge
Cradle Stretch

Faster Shuttle Runs
Walking Spiderman
Walking Samson
Push-up to down Dog

Faster Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Banded Walks
Looking to prime to glutes for the squats in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes walk 10 steps in each direction, followed by 10 squats after before switching directions. Complete 2 rounds.
Mobility
Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
10 Calorie Bike
8 Front Squats
6 Burpees
Metcon (Time)
4 Rounds, On The 4:00:
18/14 Calorie Schwinn Bike
15 Front Squats (95/65)
12 Burpees

Masters - 75/55

Score = SLOWEST of 4 Rounds

2018-03-19

Choctaw CrossFit

Choctaw CrossFit

031918
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Rehearsal
1 Round
6 Calorie Row
6 Hand Release Push-ups
6 Dumbbell Snatches
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:00
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)

Masters - 35/20

2018-03-18

Choctaw CrossFit

Choctaw CrossFit

031818
Hang Clean (5-4-3-2-1)

2018-03-17

Choctaw CrossFit

Choctaw CrossFit

3/17/18
Saturday Team WOD
Metcon (Time)
Light Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks

Faster Jog
Knuckle Drags
Cradle Stretch
Walking Samson

Faster Jog
Walkouts
Sit-ups
Air Squats

Fastest Jog
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Teams of 3
AMRAP 25:
3,000/2,400 Meter Row
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

2018-03-16

Choctaw CrossFit

Choctaw CrossFit

031618
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl

Time cap: 9 minutes

2018-03-15

Choctaw CrossFit

Choctaw CrossFit

031518
Group Warm-Up
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Movement Prep + Rehearsal
Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to feel things out ensure logistics.

1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
Metcon (No Measure)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

2018-03-14

Choctaw CrossFit

Choctaw CrossFit

031418
Group Warm-Up
:30 Seconds
Easy Bike
Knucle Drags

Medium Bike
Walkouts

Faster Bike
Active Spidermans

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
4 Calorie Bike
4 Deadlifts
4 Handstand Push-ups
4 Chest to Bar Pull-ups OR Pull-ups

Build to Workout Weight

1 Round
3 Calorie Bike
3 Deadlifts
3 Handstand Push-ups
3 Chest to Bar Pull-ups OR Pull-ups
Metcon (No Measure)
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Schwinn Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Schwinn Bike
4th: 10 Pull-Ups

RX+ - Chest to Bar Pull-ups
Masters - 205/135 Deadlifts

No score today other than reps and variations of movements used. You're either RX+, RX, or Scaled today.
The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets. The number, weight, and variation of all these movements can be adjusted in order to hit the correct stimulus. If unable to Schwinn Bike, complete a 12/9 Calorie Row.

2018-03-13

Choctaw CrossFit

Choctaw CrossFit

031318
Group Warm-Up
:45 Seconds
Easy Row
Active Spidermans

:30 Seconds
Medium Row
Push-up to Down Dog

:15 Seconds
Fast Row
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Pause Front Squat (Build to Heavy Single)
Pause for a 3 count before standing the weight up.
Rehearsal
1 Round
100 Meter Row
5 Thrusters
Metcon (Time)
5 Rounds, Every 3 Minutes:
300/250 Meter Row
9 Thrusters (95/65)

Masters - 75/55

Score = SLOWEST of the 5 rounds

Barbell weight should be something you are positive you can do unbroken each round.
Athletes will complete the row and thrusters within a three minute window. For example, if they finish the work in two minutes, they will have one minute to rest before beginning the next interval.

2018-03-12

Choctaw CrossFit

Choctaw CrossFit

031218
Group Warm-Up
:30 Seconds
Easy Bike
Push-up to Down Dog

Medium Bike
Active Spidermans

Faster Bike
Air Squats
Movement Prep
Burpee Prep
3 Push-ups
3 Frog Hops
3 Burpees

Sit-up Prep
5 Slow AbMat Sit-ups
5 AbMat Sit-ups
Rehearsal
1 Round
9 AbMat Sit-ups
7 Calorie Schwinn Bike
5 Burpees
Metcon (AMRAP - Rounds and Reps)
AMRAP 14:00
40 AbMat Sit-Ups
30/20 Calorie Schwinn Bike
20 Burpees
If unable to perform Schwinn Bike today, complete a 20/15 Calorie Row.

2018-03-10

Choctaw CrossFit

Choctaw CrossFit

Partner Workout

2018-03-09

Choctaw CrossFit

Choctaw CrossFit

030918
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups

Time cap: 14 minutes

2018-03-08

Choctaw CrossFit

Choctaw CrossFit

Goat Day
Group Warm-Up
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Movement Prep
Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to feel things out ensure logistics.

1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
Metcon (No Measure)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range...roughly 55-60% intensity.

2018-03-07

Choctaw CrossFit

Choctaw CrossFit

030718
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – :30 Seconds

Squat Hold – 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Rehearsal
1 Round
0:00 – 0:30 : 3 Wallballs + 3 Chest to Bar Pull-ups OR Regular Pull-ups
0:30 – 1:00 : 6 Box Jumps
1:00 – 1:30 : 3 Power Snatches + 3 Overhead Squats
1:30 – 2:00 : 6 Calorie Row
Metcon (No Measure)
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

RX+ - Chest to Bar Pull-ups
Masters 75/55

Score today is weight and movements used.Basically, you're either RX+, RX, or Scaled today. See comment for guidelines on achieving appropriate stimulus.
In this every minute on the minute workout, athletes will complete the listed work within one minute and rest the remainder of the minute before beginning the next movement. Athletes should choose weights and movement variations that allows them to complete the work work within at least :45-:50 seconds to allow for sufficient rest and transition time. If they are on the fence about the barbell weight, going lighter will likely help them hit the appropriate stimulus. Stagger athletes by two minutes if limited by number of rowers.

2018-03-06

Choctaw CrossFit

Choctaw CrossFit

030618
Group Warm-Up
:20 Seconds
Jumping Jacks
Quad Stretch
Knuckle Drags
Push-up to Down Dog
Active Spidermans
Active Samson
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Rehearsal
1 Round
15 Single Unders
10 Abmat Sit-ups
5 Deadlifts (Lighter Weight)

Build to workout weight

1 Round
15 Double Unders
10 Abmat SIt-ups
5 Deadlifts (Workout Weight)
Metcon (Time)
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

Masters - 135/95
Choosing a weight on the barbell that athletes are capable of completing 25+ repetitions unbroken and a variation and/or rep number on the rope that they can perform 50+ repetitions unbroken will help them hit the appropriate stimulus for this workout.

2018-03-05

Choctaw CrossFit

Choctaw CrossFit

030518
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – 1:00 Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
5 Air Squats
5 Calorie Bike
5 Dumbbell Push Press
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
15/12 Calorie Schwinn Bike
30 Air Squats
15/12 Calorie Schwinn Bike
15 Dumbbell Push Press (50’s/35’s)

Masters - 35/20

2018-03-03

Choctaw CrossFit

Choctaw CrossFit

030318
Metcon (Calories)
Teams of 3
AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to Bar Pull-Ups

Score = total calories
In this team of 3 workout, athletes will try to rack up as many calories on the rower as they can in 25 minutes. The score will be total calories, with the other two movement being prerequisites to getting back on the rower. The rower will always be going today. Once partner one clears the erg, they will move onto the box jumps and partner 2 will begin rowing, and so on. These are regular box jumps, meaning athletes will come to full extension at the top of each rep. The pull-up variation athletes choose should be something they can get done in 1-2 sets without a doubt.

2018-03-02

Choctaw CrossFit

Choctaw CrossFit

Open 18.2
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

2018-03-01

Choctaw CrossFit

Choctaw CrossFit

Goat Day
Group Warm-Up
Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Rehearsal
1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
Metcon (No Measure)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

2018-02-28

Choctaw CrossFit

Choctaw CrossFit

022818
Group Warm-Up
:30 Seconds
Light Row
Active Spidermans

Medium Row
Push-up to Down Dog

Fast Row
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Overhead Squats – :30 Seconds
3 Position Snatch (15:00 to a heavy set; Mid-thigh, knee, floor)
Rehearsal
Metcon (2 Rounds for reps)
AMRAP 5:00
Buy In: 500m row
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5:00
Buy In: 500m row
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

MASTERS - 95/65

Score = reps from EACH ROUND/AMRAP. Do not count the row.

2018-02-27

Choctaw CrossFit

Choctaw CrossFit

022718
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Banded Walks
Looking to prime to glutes for the lunges in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes walk 10 steps in each direction, followed by 10 squats after before switching directions. Complete 2 rounds.
Mobility
Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Childs Pose on Medicine Ball – 1 Minute
With arms together and straight out front on a med-ball, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold – 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Rehearsal
1 Round
5 Calorie Bike
5 Wallballs
10 Double Unders
Metcon (AMRAP - Reps)
5 Rounds:
1:00 Calorie Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest

Score = TOTAL reps from ALL 5 ROUNDS
Athletes will work for three minutes straight before resting a minute. During this rest after each of the five rounds, they can record their scores. Score today is total repetitions. Keeping a running count from movement to movement is one of the easiest options when counting reps. If unable to bike, complete a calorie row or abmat sit-ups. If short on equipment, start group 2 on the 2:00 mark so there is no rush to get on the bikes while athletes are getting off.

2018-02-26

Choctaw CrossFit

Choctaw CrossFit

022618
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Active Samson

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round
10 Sit-ups
5 Deadlifts
10 Calorie Bike
Metcon (Time)
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
**200m Run after each round**

Masters - 135/95
The weight on the barbell should be a load that athletes are capable of completing 25+ repetitions when fresh. If unable to Schwinn Bike, complete one of the following:

15/12 Calorie Row
200 Meter Run

2018-02-25

Choctaw CrossFit

Choctaw CrossFit

022518
Metcon (AMRAP - Reps)
AMRAP 20:00
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
Add (3) Repetitions Each Round

2018-02-24

Choctaw CrossFit

Choctaw CrossFit

022418
Metcon (Time)
For Time:
400 Meter Run
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

Masters - 95/65

Barbell weight today should be something that athletes are capable of completing at least 21 repetitions unbroken when fresh. Note that these are burpee box jumps and not burpee box jump overs, meaning athletes must come to full extension on each repetition. If unable to run, complete one of the following:

500 Meter Row
40/30 Calorie Schwinn Bike
30/21 Calorie Assault Bike

2018-02-23

Choctaw CrossFit

Choctaw CrossFit

Be sure to select the appropriate version of 18.1 when entering your score today.

Don't forget Friday Night Lights and our 5th Anniversary Party in Durant! First heat at 5:30p, food at 6p! Everyone is invited.
18.1
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row

2018-02-22

Choctaw CrossFit

Choctaw CrossFit

Goat Day
Group Warm-Up
Partner Rowling
2000 meters for time split between two partners. 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. Line people up from tallest to shortest and partner up athletes on the end first, working your way in. This ensures that the bigger and stronger athletes do not finish far ahead of the others. Also a great opportunity to chat with the athletes off the rower about structure of their Goat Movements.

:30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Rehearsal
1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
Metcon (No Measure)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

2018-02-21

Choctaw CrossFit

Choctaw CrossFit

022118
Group Warm-Up
Rowing Biathlon
Athletes will start by rowing 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap or 5 burpees before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 6-8 minutes. Whoever has the most calories at the end is the winner.

:20 Seconds
Jumping Jacks
Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Front Rack Stretch – Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Rehearsal
1 Round
100 Meter Row
5 Power Cleans (Lighter Weight)
10 Double Unders

1 Round
100 Meter Row
5 Power Cleans (Workout Weight)
10 Double Unders
Metcon (Time)
3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Masters - 135/95
In this triplet workout, athletes should choose a weight on the barbell that they are capable of performing at least 10 repetitions unbroken when fresh. Within the workout, these will likely be performed in singles or small sets. If short on equipment, stagger athletes by 2-3 minutes on the rower.

2018-02-20

Choctaw CrossFit

Choctaw CrossFit

022018
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Mobility
2 Rounds:
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – :30 Seconds
Narrower grip on second round
Power Snatch (15:00 to a Heavy set of 2)
These should be touch and go. No reset at bottom allowed.
Rehearsal
1 Round
2 Burpee Box Jump Overs
2 Power Snatches
2 Overhead Squats
2 Calorie Bike
Metcon (Time)
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
50/35 Calorie Schwinn Bike

Scale as needed.

2018-02-19

Choctaw CrossFit

Choctaw CrossFit

021918
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats

Line Drills
Quad Stretch
Straight Leg Kicks
Toe Walks
Toe Walks with Arms Overhead
Heel Walks
Heel Walks with Arms Overhead
Inch Worms
Duck Walk

On Toe and Heel walks, emphasize staying as tight and hollow as possible. Goal here is to build awareness for gymnastics movements.
Mobility
Childs Pose on Medicine Ball – :45 Seconds
With arms together and straight out front on a med-ball, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold – :45 Seconds
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Rehearsal
1 Round
3 Calorie Row
3 Wallballs
3 Pull-ups
3 Toes to Bar
3 Chest to Bar Pull-ups
Metcon (3 Rounds for reps)
AMRAP 4:00
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:00
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:00
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Each round is score separately as reps.
In today’s interval based workouts, athletes will work for four minutes before resting for four minutes. If athletes finish the gymnastic movements, they will start back from the beginning until time is up. In order to hit the intended stimulus, athletes should keep the gymnastics repetitions prescribed only if they are capable of getting at least 15 repetitions unbroken when fresh. Repetitions can be reduced to an appropriate level on an individual basis. Stagger groups on opposite four minute intervals if short on rowers.

2018-02-18

Choctaw CrossFit

Choctaw CrossFit

021818
Metcon (AMRAP - Reps)
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00

Scale as needed.

Score at the end of the five rounds is total repetitions combined.
While the workout calls for bodyweight bench press and strict pull-ups, picking movements athletes could do 12-15 repetitions when fresh will allow them to get the most out of this workout. After they complete as many bench press reps as they can, they will immediately move to the pull-up bar for max repetitions before resting three minutes. The rest is just as important as the work, as it gives athletes time to recover so they can maximize their scores each round. Score at the end of the five rounds is total repetitions combined.

2018-02-17

Choctaw CrossFit

Choctaw CrossFit

021718
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 20:
16/12 Calorie Schwinn Bike
8 Burpees
4 Clean and Jerks (115/85)*

In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by 10# total. weights go as followed: (115/85, 135/95, 155/105, 175/115, 195/125)

2018-02-16

Choctaw CrossFit

Choctaw CrossFit

021618
Group Warm-Up
1 Minute
Easy Row
Banded Air Squats

:45 Seconds
Medium Row
Active Spidermans

:30 Seconds
Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Childs Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.
Rehearsal
1 Round
3 Thrusters
3 Box Jumps
3 Calorie Row
3 Toes to Bar
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:00
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Masters - 75/55
In this chipper workout, athletes should choose a weight on the bar that they are capable of completing in no more than two sets when fresh. On the box jumps, athletes must stand to full extension on each rep as these are traditional box jumps. With the high number of toes to bar, choosing a variation that allows athletes to maintain a steady rhythm will help them progress to more efficient toes to bar quicker than constantly double kipping. If short on rowers, stagger athletes by 3 minutes.

2018-02-15

Choctaw CrossFit

Choctaw CrossFit

021517
Group Warm-Up
Farmers & Lumberjacks
Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

:20 Seconds
Easy Shuttle Sprints
Quad Stretch
Knee to Chest
Solider Kicks

Medium Shuttle Sprints
Walking Samson
Walking Spiderman
Side Lunge

Faster Shuttle Sprints
Air Squats
High Knees
Butt Kickers
Rehearsal
1 Round
5 Russian Kettlebell Swings
5 Abmat Sit-ups
5 Shuttle Sprints
Metcon (Time)
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
200m run
In this triplet, looking for athletes to step one weight higher than they are accustomed to on full kettlebell swings to perform these Russian Kettlebell Swings. For this variation, we are only looking for the arms to be parallel to the ground at the apex of the swing.

2018-02-14

Choctaw CrossFit

Choctaw CrossFit

021418
Group Warm-Up
1 Minute

Easy Row
Active Spidermans

:45 Seconds

Moderate Row
Push-up to Down Dog

:30 Seconds

Faster Row
Air Squats

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Pass Throughs –:30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Overhead Squats – :30 Seconds
Rehearsal
1 Round

4 Calorie Row
4 Lateral Erg Burpees
4 Overhead Squats (1st Round Weight)
Metcon (4 Rounds for reps)
AMRAP 3:00
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55) (Masters - 45/35)

rest 3 minutes

AMRAP 3:00
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65) (Masters - 75/55)

rest 3 minutes

AMRAP 3:00
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80) (Masters - 95/65)

rest 3 minutes

AMRAP 3:00
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95) (Masters - 115/80)

Score = OHS reps EACH round (4 scores)

2018-02-13

Choctaw CrossFit

Choctaw CrossFit

021318
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans

Moderate Bike
Push-up to Down Dog

Faster Bike
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Childs Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Rehearsal
1 Round
5 Hang Power Cleans (Lighter Weight)
5 Calorie Schwinn Bike
5 Pull-ups
10 Double Unders

1 Round
5 Hang Power Cleans (Workout Weight)
5 Calorie Schwinn Bike
5 Chest to Bar Pull-ups
10 Double Unders
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
15 Hang Power Cleans (135/95)
30/21 Calorie Schwinn Bike
15 Chest to Bar Pull-ups
60 Double Unders

Masters - 95/65

If short on bikes, stagger athletes 2-3 minutes.
If unable to Bike, substitute a 21/15 Calorie Row

2018-02-12

Choctaw CrossFit

Choctaw CrossFit

021218
Group Warm-Up
:30 Seconds
Knuckle Drags
Walkouts
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Deadlift (15:00 to build to a Heavy set of 3)
Rehearsal
1 Round
5 Wallballs
5 Deadlifts
Metcon (AMRAP - Reps)
AMRAP 7:00
Wallballs (20/14)
On the Minute – 5 Deadlifts

Rx - 225/155
Masters - 205/135

Score = TOTAL Wallballs completed

2018-02-11

Choctaw CrossFit

Choctaw CrossFit

021118
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:00
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups

2018-02-10

Choctaw CrossFit

Choctaw CrossFit

021018
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00

Each round is scored separately as reps.

2018-02-09

Choctaw CrossFit

Choctaw CrossFit

020917
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Spidermans

Single Unders
Push-up to Down Dog

Double Unders
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Childs Pose – :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.
Clean and Jerk (15:00 to build to a Heavy Single)
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters

Rx - 115/80
Masters - 95/65

Scaled Version:
AMRAP 10:00
30 Lateral Barbell Burpees
200 Singles
30 Clusters
The weight on the barbell should be something that athletes are capable of completing at least 10 repetitions unbroken if needed.

2018-02-08

Choctaw CrossFit

Choctaw CrossFit

020818
Group Warm-Up

2018-02-07

Choctaw CrossFit

Choctaw CrossFit

020718
Group Warm-Up
1 Minute
Easy Bike
Active Spidermans
Active Samson

:30 Seconds
Medium Bike
Air Squat to Med-ball
Push-up to Down Dog

:15 Seconds
Fast Bike
Med-ball Foot Taps
Med-ball Deadlifts
Mobility
Childs Pose on Medicine Ball – 1 Minute
With arms together and straight out front on a med-ball, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Squat Hold – 1 Minute
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Rehearsal
1 Round
6 Calorie Bike
5 Wallballs
4 Alternating Dumbbell Snatches
3 Toes to Bar
Metcon (AMRAP - Rounds and Reps)
MRAP 18:
18/12 Calorie Schwinn Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

**Scale as needed.

If short on rowers, stagger athletes by 1-2 minutes.
n order to hit the desired stimulus of constant movement for 18 minutes, weight on the wallball and dumbbell should be something that athletes are capable of completing in 1-2 sets each round. Also looking to pick a variation for toes to bar that athletes can find a consistent rhythm with, again completing in a maximum of 2 sets.

2018-02-06

Choctaw CrossFit

Choctaw CrossFit

020618
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Kettlebell – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Push Press (15:00 for 5 sets x 3 reps; across)
Rehearsal
1 Round
5 Calorie Row
5 Kettlebell Swings
5 Push Press
Metcon (Time)
For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

Masters - Push Press weight - 95/65
Within the workout, the push press and kettlebell weights should be something that athletes are capable of performing at least 15+ repetitions if they needed to. Push presses will come from the rack in part one and the ground during the workout. If short on rowers, stagger athletes by 3-4 minutes.

2018-02-05

Choctaw CrossFit

Choctaw CrossFit

Durant CrossFitters - If you've registered for the Open, be sure to put your shirt style and size on the sheet in the CrossFit room. Other locations, be sure to get your shirt sizes to your coach.
Full squats in today’s WOD. No power cleans unless suggested by your coach.
Elizabeth
Group Warm-Up
Cone Game
Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. The coach chooses a penalty for the losing athletes. Partners can shift down one cone following each round to face a new opponent. You can also play elimination after a few rounds and determine a winner.

:30 Seconds
Push-up to Down Dog
Air Squats
Active Spidermans
Banded Air Squats
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between sides for a minute.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
Rehearsal
1 Round
4 Squat Cleans
4 Ring Dips
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Looking for athletes to choose a weight on the bar that they are capable of completing 10+ repetitions unbroken when fresh. On the ring dips, athletes should choose a variation that they are capable of completing 7-10 repetitions if they had to. Reducing the reps, adding a band, or putting dumbbells on boxes are just a few of the options provided in movement substitutions.

2018-02-04

Choctaw CrossFit

Choctaw CrossFit

Durant CrossFitters - If you've registered for the Open, be sure to put your shirt style and size on the sheet in the CrossFit room. Other locations, be sure to get your shirt sizes to your coach.
020418
Metcon (Weight)
On the Minute x 16 (8 Rounds):
Even Minutes – 3 Deadlifts
Odd Minutes – 15/12 Calorie Row

Score = Deadlift weight completed

**If you adjust mid-WOD, your score will be the LIGHTEST weight used.

See comment for loading suggestions.
Alternating back and forth between calories on the row and the barbell. Athlete’s have a choice on loading today. This should be a weight that they can move well while still challenging themselves. Also looking for these 3 repetitions to be completed without dropping on each round. No score today other than the weight used on the barbell.

2018-02-03

Choctaw CrossFit

Choctaw CrossFit

Durant CrossFitters - If you've registered for the Open, be sure to put your shirt style and size on the sheet in the CrossFit room. Other locations, be sure to get your shirt sizes to your coach.
020318
Metcon (Time)
Teams of 3
AMRAP 25:00
150/120 Calorie Schwinn Bike
75 Thrusters (95/65)
10 Rope Climbs
150/120 Calorie Schwinn Bike
75 Power Snatches (115/80)
10 Rope Climbs
150/120 Calorie Schwinn Bike
75 Clean and Jerks (135/95)
10 Rope Climbs

2018-02-02

Choctaw CrossFit

Choctaw CrossFit

020218
Group Warm-Up
:20 Seconds
Jumping Jacks
Push-up to Down Dog
Air Squats
Active Spidermans

Rowling
Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty. If no one lands it’s coach’s choice. Today we can make the penalty one of the movements in the workout, such as jump rope, air squats, or push-ups.
Rehearsal
1 Round
100 Meter Row
10 Double Unders
3 Pull-ups
6 Push-ups
9 Air Squats
Metcon (Time)
For Time:
1,500 Meter Row
150 Double Unders
10 Rounds of Cindy

*Scale reps as needed
Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

2018-02-01

Choctaw CrossFit

Choctaw CrossFit

020118
Group Warm-Up
:30 Seconds
Easy Bike or Row
Push-up to Down Dog

Medium Bike or Row
Air Squats

Fast Bike or Row
Active Spidermans

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Gymnastics Warmup
:15 Second Hollow Hold
:15 Second Arch Hold
10 Scap Pull-ups
5 Kip Swing
1-3 Strict Pull-ups

5 Push-ups
3 Pike Push-ups
1 Strict Handstand Push-up or 3 Higher Pike Push-ups
Mobility
Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for :30 seconds on this side, focusing on breathing, before switching.
Weightlifting
Athletes choose 1 from the following movements.
Deadlift (1RM)
Bench Press (1RM)
Back Squat (1RM)
Gymnastics
Athletes choose one of the following movements. 10:00 to complete.

The gymnastics portion may require some modifications as many athletes may not be able to perform a strict pull-up, ring muscle up, or strict handstand push-ups. Athletes can absolutely attempt to get their first repetition on any of these movements. However, if they feel like they want to get more out of this time, it is ok to do multiple or to test other movements such as Banded Pull-ups, Ring Rows, Strict Ring Dips, Banded Strict Ring Dips, Push-ups, etc.
Metcon (AMRAP - Reps)
Max Strict Pull-ups
Metcon (AMRAP - Reps)
Max Muscle Ups
Metcon (AMRAP - Reps)
Max Handstand Push-ups
Conditioning
Choose one of the followin. 15:00 to complete
Metcon (Calories)
1:00 Bike for Calories
500m Row (Time)
Max Effort 500m Row

2018-01-31

Choctaw CrossFit

Choctaw CrossFit

013118
Group Warm-Up
:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Air Squats

Faster Row
Banded Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Childs Pose – :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Ankle Stretch – :30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Thruster (12:00 to a Heavy Single (from the rack))
Rehearsal
1 Round
3 Thrusters (Lighter Weight)
3 Calorie Row

1 Round
3 Thrusters (Workout Weight)
3 Calorie Row
Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Masters - 95/65
Looking for a slightly heavier load on the barbell today, but something that athletes could still complete for anywhere between 15-20 repetitions when fresh. During the workouts, this should be something athletes will complete in either 1 or 2 sets per round. Stagger athletes by 1:00 or 1:30 today based on equipment availability.

2018-01-30

Choctaw CrossFit

Choctaw CrossFit

013018
Group Warm-Up
:30 Seconds
Easy Bike
Bodyweight Good Mornings

:20 Seconds
Medium Bike
Active Spidermans

:15 Seconds
Fast Bike
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Box Supported Ankle Stretch – 1 Minute
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.
Teaching
Coaches cover movement standards and movement prep.
Rehearsal
1 Round
Performed with 1st weight
4 Box Jump Overs
4 Calorie Schwinn Bike
4 Power Cleans
Metcon (4 Rounds for reps)
AMRAP 3:00
24 Box Jump Overs (24/20)
24/18 Calorie Schwinn Bike
Max Power Cleans (115/80) (Masters: 95/65)
*rest 3 minutes

AMRAP 3:00
21 Box Jump Overs (24/20)
21/15 Calorie Schwinn Bike
Max Power Cleans (135/95) (Masters: 115/80)
*rest 3 minutes

AMRAP 3:00
18 Box Jump Overs (24/20)
18/12 Calorie Schwinn Bike
Max Power Cleans (155/105) (Masters: 135/95)
*rest 3 minutes

AMRAP 3:00
15 Box Jump Overs (24/20)
15/10 Calorie Schwinn Bike
Max Power Cleans (185/135) (Masters: 155/105)

**Each round is scored separately as TOTAL REPS**

*Scale reps as necessary. Every athlete should make it to the barbell.

If unable to bike, Row the following:

Round 1: 18/12 Calories
Round 2: 15/10 Calories
Round 3: 12/9 Calories
Round 4: 10/7 Calories

2018-01-29

Choctaw CrossFit

Choctaw CrossFit

012918
Group Warm-Up
:30 Seconds
Walkouts
Quad Stretch
Push-up to Down Dog
Deep Side Lunges
Slow Burpees
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats
Mobility
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Banded Squat Therapy – 12 Repetitions
Squat Therapy is a great evaluator of common errors in the squat and can help to dial in mechanics, while banded squats help prime the lower body for effective squatting. Today we are combining these two drills into one. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Athletes will face a wall or a barbell placed in a rack, leaving enough room for them to squat to full depth. At first, we are looking to squat to full depth, with the hip crease passing below the top of the knee. Using plates or a medicine ball can be a good landmark for athletes. The torso may not be upright, almost in an immature squat position, but this is ok if other points of performance are met at the beginning. Athletes will place both hands overhead and want to avoid touching the wall during their squat. Hands extended overhead forces them to keep the core braced and recruits the muscles of the back. This braced and upright position is beneficial in all squat, but especially the overhead squat. Distance from the wall can be adjusted based on the athlete. During the squat, athletes will work to:

1. Spread the floor apart with the feet
2. Maintain lumbar curve
3. Send the hips down and back
4. Have the knees track over the toes
5. Keep the heels grounded
6. Hips below crease of knee

PVC Overhead Squats – :30 Seconds
Teaching
Coaches cover movement standards and movement prep.
Overhead Squat (15:00 to a Heavy Single)
Rehearsal
1 Round
3 Chest to Bar Pull-ups
3 Burpees
3 Overhead Squats
Metcon (Time)
9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)

Masters - 75/55
With much of the focus today being on the overhead squat, athletes can make their goal in this workout to complete each round in 1-2 sets.

2018-01-28

Choctaw CrossFit

Choctaw CrossFit

012818
Metcon (Time)
4 Rounds:
30/21 Calorie Schwinn Bike
30 Abmat Sit-Ups
30 Kettlebell Swings (53/35)

2018-01-26

Choctaw CrossFit

Choctaw CrossFit

Be sure to register for the Choctaw CrossFit Intramural Open at games.crossfit.com and select Choctaw CrossFit as your affiliate! Register by Febuary 4th to receive the official Choctaw CrossFit Open shirt!
Open Test
Group Warm-Up
:30 Seconds
Single Unders
Air Squats

Single Unders
Push-up to Down Dog

Single Unders
Sit-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Childs Pose on Box – :45 Seconds
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Teaching
Coaches cover movement prep and flow of workout. This is the time to double check for any logistical issues within your class.
Rehearsal
1 Round
On Coach, Moving from Station to Station.
2 Wallballs
2 Double Unders
2 Box Jumps
2 Toes to Bar
2 Chest to Bar Pull-ups
2 Burpees
2 Cleans
2 Jerks
2 Snatches
2 Ring Muscle-ups
Metcon (AMRAP - Reps)
AMRAP 20:00
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

Masters - 115/80

Today's goal is to get to the Jerks. Scale load and/or reps to ensure that you do so.
The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh. For athletes who have no aspirations of competing locally or in the Open, we can replace ring muscle-ups with burpee pull-ups.

2018-01-25

Choctaw CrossFit

Choctaw CrossFit

Be sure to register for the Choctaw CrossFit Intramural Open at games.crossfit.com and select Choctaw CrossFit as your affiliate! Register by Febuary 4th to receive the official Choctaw CrossFit Open shirt!
012518
Group Warm-Up
:30 Seconds
Easy Bike
Active Samson

Medium Bike
Active Spidermans

Faster Bike
Air Squats

Banded Walks
Looking to prime to glutes for the lunges in today’s workout. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes walk 50’ in each direction, followed by 10 squats after before switching directions.
Mobility
Couch Stretch – :45 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – :45 Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Dumbbell Ankle Stretch – :45 Each Leg
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
50' DB Walking Lunge (Length of Rig x 2)
Build to a heavy 50' walking lunge with DB's at side
Rehearsal
1 Round
4 Calorie Row
4 Dumbbell Walking Lunge Steps
Metcon (Time)
For Time:
40/30 Calorie Row
100′ Dumbbell Walking Lunge (50’s/35’s)
25/20 Calorie Row
100′ Dumbbell Walking Lunge (50’s/35’s)
15/10 Calorie Row

Masters - 35/20 DBs
Durant = Length of Rig x 4

2018-01-24

Choctaw CrossFit

Choctaw CrossFit

Be sure to register for the Choctaw CrossFit Intramural Open at games.crossfit.com and select Choctaw CrossFit as your affiliate! Register by Febuary 4th to receive the official Choctaw CrossFit Open shirt!
012417
Group Warm-Up
:30 Seconds
Bodyweight Good Mornings
Active Spidermans
Inchworms
Active Samson
Push-up to Down Dog
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, a
3- Position Power Clean (15:00 to establish a heavy set of the complex)
High Hang, Above Knee, Floor
Rehearsal
1 Round
5 Hang Power Cleans
5 Lateral Barbell Burpees
Metcon (Time)
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees

Masters - 95/65
To get the most out of the metcon to follow, athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break. This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one.

2018-01-23

Choctaw CrossFit

Choctaw CrossFit

Be sure to register for the Choctaw CrossFit Intramural Open at games.crossfit.com and select Choctaw CrossFit as your affiliate! Register by Febuary 4th to receive the official Choctaw CrossFit Open shirt!
012318
Group Warm-Up
Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Box – :45 Seconds
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :45 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Squat Hold – :45 Seconds
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Teaching
Coaches cover points of performance, movement standards, and movement prep.
Rehearsal
1 Round
4 Wallballs
4 Pull-ups
4 Thrusters
4 Box Jumps
4 Kettlebell Swings
Metcon (Time)
21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Masters: Thrusters - 75/55
Athletes should choose a weight that they are capable of completing the first round of all the movements unbroken when fresh.

2018-01-22

Choctaw CrossFit

Choctaw CrossFit

012218
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Spidermans

Single Unders
Push-up to Down Dog

Higher Single Unders
Air Squats

Rowling
Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Modified Barbell Warmup
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press
5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Ankle Stretch – 30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Teaching
Coaches cover points of performance, movement standards, and movement prep.
Rehearsal
1 Round
Performed with Lighter Weight
10 Double Unders
3 Calorie Row
3 Power Snatches

1 Round
Performed with Workout Weight
10 Double Unders
3 Calorie Row
3 Power Snatches
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

Masters - 95/65
In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.

2018-01-21

Choctaw CrossFit

Choctaw CrossFit

012118
Metcon (AMRAP - Reps)
Teams of 3
AMRAP 25:00
300/200 Calorie Schwinn Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

Scale to pull-ups if needed

2018-01-20

Choctaw CrossFit

Choctaw CrossFit

012018
Romanian Deadlift (4 sets x 8 reps)
Metcon (No Measure)
4 Rounds, Not For Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings

2018-01-19

Choctaw CrossFit

Choctaw CrossFit

011918
Group Warm-Up

2018-01-18

Choctaw CrossFit

Choctaw CrossFit

011818
Group Warm-Up
:30 Seconds
Easy 100m run OR row
Walking Spiderman

Medium 100m run OR row
Walking Samson

Faster 100m run OR row
Straight Leg Bear Crawl

Barbell Warmup
5 Good Mornings

5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Teaching
Coaches cover points of performance, movement standards, and movement prep.
Sumo Deadlift (12:00 to a heavy set of 3)
Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. While this may seem like an odd variation of the deadlift, taking things from the sumo stance looks a lot like many real life activities. This included moving furniture, flipping tires, or an defensive stance in sports like basketball and football. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load.
Rehearsal
1 Round:
3 Kettlebell Swings
200m Run OR 150m Row
3 Calorie Bike
200m Run 150M ROW
**Each Partner**
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 20:00
7 Kettlebell Swings (70/53)
200m Run OR 150m Row
10/7 Calorie Schwinn Bike
200m Run OR 150m Row

Masters - 53/35

**Athletes have option of running or rowing due to cold weather.

Score = total rounds and reps after 20:00
Athletes will complete full rounds before passing off to a partner. 1 partner working while the other 2 rest.

2018-01-17

Choctaw CrossFit

Choctaw CrossFit

011718
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Spiderman

Quick Single Unders
Air Squats

Higher Single Unders
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Teaching
Coaches cover points of performance, movement standards, movement prep, and scaling options.
Rehearsal
1 Round
15 Double Unders
5 Front Squats (Opening Weight)
3 Burpee Box Jump Overs
Metcon (3 Rounds for reps)
AMRAP 5:00
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
*rest 5 Minutes

AMRAP 5:00
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
*rest 5 Minutes

AMRAP 5:00
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Master Female Weights - 45/60/75
Master Male Weights - 75/95/115

Scale as needed.

Score = REPS for EACH 5:00 interval

2018-01-16

Choctaw CrossFit

Choctaw CrossFit

011618
Group Warm-Up
:30 Seconds
Easy Bike
Walkouts

Medium Bike
Active Spidermans

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Teaching
Coaches cover points of performance, movement substitutions, and movement prep.
Rehearsal
1 Round
Performed with Lighter Weight
6 Calorie Bike
4 Toes to Bar
2 Clean and Jerks

1 Round
Performed with Workout Weight
6 Calorie Bike
4 Toes to Bar
2 Clean and Jerks
Metcon (Time)
4 Rounds:
30/24 Calorie Schwinn Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

Masters - 135/95
Looking for athletes to choose a weight on the barbell that they have the ability to complete unbroken if necessary. However, within the workout these are expected to be performed in small sets or quick singles. If unable to use a Schwinn Bike, substitute either a 21/15 Calorie Row. If need, stagger athletes by 2-3 minutes based on number of bikes.

2018-01-15

Choctaw CrossFit

Choctaw CrossFit

011518
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Air Squats

Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings

5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Squat Hold – 1 Minute
Using a post or barbell on the ground for leverage, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drive the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Mini Band Walks
Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side, pausing for a few seconds in order to feel a stretch.
Teaching
Coaches cover points of performance, how to spot and bail from a missed back squat, and movement prep.
Back Squat (12:00 for 3 sets x 5 reps; across)
Weight should be challenging, but not a 5RM
Rehearsal
1 Round
10 Air Squats
5 Push-ups
5 Calorie Row
Metcon (Time)
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

2018-01-14

Choctaw CrossFit

Choctaw CrossFit

011418
Metcon (Time)
5 Rounds:
20 Abmat Sit-Ups
20 Jumping Lunges
100m Kettlebell Farmers Carry (53/35)

2018-01-13

Choctaw CrossFit

Choctaw CrossFit

011318

2018-01-12

Choctaw CrossFit

Choctaw CrossFit

011218
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
PVC Pass Throughs

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Mini Band Walks
Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Mini Band Shoulder Prep
With the mini band wrapped around the wrists, complete the following flow to engage the posterior shoulder and rotator cuff muscles:

2 Rounds:
:20 Seconds Push-up to Down Dog
:20 Seconds Thumbs Up Front Raises to Overhead
Teaching
Coaches cover points of performance and movement prep.
Rehearsal
1 Round
3 Calorie Bike
3 Thrusters

3 Calorie Row
3 Hang Squat Cleans

3 Burpees Over Bar
3 Overhead Squats
Metcon (Time)
For Time:
21 – 15 – 9:
Schwinn Bike for Calories
Thrusters (95/65)

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

Masters - 75/55
This three part workout is completed without any rest between sections.ne weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell.

2018-01-11

Choctaw CrossFit

Choctaw CrossFit

011118
Group Warm-Up
:20 Seconds
Jumping Jacks
Active Samson
Air Squats

Medicine Ball Foot Taps
Active Spidermans
Medicine Ball Front Squats

Push-up to Down Dog
Knuckle Drags
Medicine Ball Push Press

Musical Wallballs
Every athletes will grab a medicine ball and place it in a straight line in the center of the room. To begin the game, take a ball away. Athletes will jog around the circle to the sound of the music. When you turn off the music, they will try to find a ball to sit on. Athletes that get out will complete a penalty. You will continue to take a ball away per round until just one remains and a winner is decided. You can alternate between jogging, shuffling, skipping, bear crawling, etc. to keep it fun and get more warmed up.
Mobility
Childs Pose on Box – :45 Seconds
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :45 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Squat Hold – :45 Seconds
Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.
Teaching
Coaches cover points of performance, standards, and movement prep.
Rehearsal
1 Round Each
6 Kettlebell Swings
6 Box Jump Overs
6 Wallballs
Metcon (AMRAP - Reps)
Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Score = total reps for team.

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)
In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. S

2018-01-10

Choctaw CrossFit

Choctaw CrossFit

011018
Group Warm-Up
:30 Seconds
Walkouts
Bodyweight Good Mornings
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Slow Sit-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side, pausing for a few seconds in order to feel a stretch.
Teaching
Coaches cover tips and movement prep
Rehearsal
2 Rounds
Completed with lighter weight
1 Deadlifts
3 Toes to Bar
3 Barbell Facing Burpees

1 Round
Completed with workout weight
1 Deadlifts
3 Toes to Bar
3 Barbell Facing Burpees
Marston (AMRAP - Rounds and Reps)
AMRAP 20:00
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

Masters - 275/185

Scale as needed.

The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.

2018-01-09

Choctaw CrossFit

Choctaw CrossFit

010918
Group Warm-Up
:45 Seconds
Row(:15 easy, :15 medium, :15 fast)
Active Spidermans

Bike (:15 easy, :15 medium, :15 fast)
Active Samson

Jump Rope (:30 singles, :30 Doubles)
Side Lunge
Rehearsal
1 Round
5 Calorie Row
5 Calorie Bike
20 Double Unders
Metcon (AMRAP - Reps)
5 Rounds of:
AMRAP 4:00
30/20 Calorie Row
30/20 Calorie Schwinn Bike
AMRAP Double Unders
**rest 4 minutes**

The goal is to get to the double unders on every round, so we can adjust calories on the rower and the bike as necessary.

Score = TOTAL double unders for all 5 rounds.

2018-01-08

Choctaw CrossFit

Choctaw CrossFit

010818
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Push-up to Down Dog

Dumbbell Warmup
Completed on each side with a lighter dumbbell

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
Teaching
Coaches cover tips and movement prep.
Rehearsal
1 Round
6 Calorie Row
4 Alternating Dumbbell Snatches
2 Burpee Box Jump Overs
Metcon (Time)
On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)

Masters - 35/20 DB's

*Score = SLOWEST round

Scaling Options:
Reduce reps

2018-01-07

Choctaw CrossFit

Choctaw CrossFit

010718
Metcon (Time)
6 Rounds:
21 AbMat Sit-Ups
15 Calorie Row
9 Strict Handstand Pushups

HSPU Scaling options:
Reduce Reps
Pike Push-ups (off box)
Dumbbell Strict Press
Push-ups

2018-01-06

Choctaw CrossFit

Choctaw CrossFit

010618

2018-01-05

Choctaw CrossFit

Choctaw CrossFit

010518
Group Warm-Up
1 Minute
Easy Bike
Active Spidermans
Chest Stretch (:30 Each Side)

:45 Seconds
Medium Bike
Active Samson
Front Rack Stretch

:30 Seconds
Faster Bike
Push-up to Down Dog
Child’s Pose
Teaching
Strict Pull-ups
Hollow Body
Looking to maintain a hollow body as much as possible today. Keeping the toes slightly in front of the bar keeps the body in a better position for pulling. While the “seahorse” pull-up arches the back and gets the chin to the bar easier, it does not help develop strength in a good position. We’d rather have athletes complete one of these movement substitutions very well as opposed to moving poorly, or without full range or motion, through regular strict pull-ups.

Movement Prep
10 Scap Pull-ups
10 Hollow Rocks
1-3 Strict Pull-ups

Movement Substitutions
Reduce Reps
Ring Rows
Banded Strict Pull-ups
Strict Pull-ups with Toes on Box or Bench

Bench Press
Be the Bench
Looking for several points of contact on the bench that are active throughout the lift. Head, shoulder blades, glutes, and both feet should be in contact with either the bench or the floor. Squeezing the butt, pressing the feet through the floor, and squeezing the shoulder blades under will create for a stable platform to press from. Athletes can pretend like they are an extension of the bench.

Bar Path
It is common for athletes to make bar contract too high up the body. In this position, if put the front of the shoulder in a more compromised position. Starting and finishing with the bar right over the bottom of the breastbone is a more natural pushing position that will allow athletes to get the most out of their chest and triceps and keep the shoulders safe.

Movement Prep
Establish Postion on Bench
5 Empty Bar Pausing Bench Press (At Top and Bottom)
Build to Lighter Weight
Rehearsal
1 Round
With Lighter Weight

3 Strict Pull-ups
5 Bench Press
7 Calorie Bike

1 Round
With Workout Weight

3 Strict Pull-ups
5 Bench Press
7 Calorie Bike
Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (135/95)
100/70 Calorie Schwinn Bike

Masters - 95/65
Looking to pick a variation on the pull-ups that athletes could get at least 5 repetitions whenever it is their turn. On the bench press, athletes should be able to complete at least 10 reps when it is their turn. Ideally teams are using the same weights, but having multiple barbells or changing out weights to accommodate different athletes within the team is appropriate to ensure that each person gets the right stimulus for them.

2018-01-04

Choctaw CrossFit

Choctaw CrossFit

010418
Group Warm-Up
:30 Seconds
Med-ball Slams
Active Samson
Push-up to Down Dog

Air Squats
Active Spidermans
Single Unders

Med-ball Deadlifts
Med-ball Front Squats
Single Unders
Mobility
Ankle Stretch – 30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.
Movement Prep
Coaches cover points of performance, movement prep, and scaling options.
Rehearsal
1 Round
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans
Metcon (Time)
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans 20/14

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans 20/14

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans 20/14

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans 20/14

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans 20/14

RX+ - 30/20

*Scaling Options:
Reduce Double Unders by 1/2
2 x Single Unders

2018-01-03

Choctaw CrossFit

Choctaw CrossFit

010318
Group Warm-Up
:30 Seconds
Easy Bike
Active Spidermans
Medium Bike

Active Samson
Faster Bike
Push-up to Down Dog

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats
Mobility
2 Rounds:
PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – :30 Seconds
Movement Prep
PVC Drill

Pair athletes up with a buddy. One partner will be performing the drill while the other holds a PVC pipe straight up and down in front of the others body. The goal here is for the athlete doing snatch work to not make contact with the pipe in front of them. To do that, they have to keep the weight close and get the elbows high and outside. Each athlete will perform the following with their PVC pipe from the first position:

5 Down and Ups
5 High Pulls
5 Muscle Snatches

Then, with an empty barbell…

1st Position - Pockets:
3 High Pulls
3 Power Snatches

2nd Position - 1" Above Knee:
3 High Pulls
3 Power Snatches

3rd Position - Floor:
3 High Pulls
3 Power Snatches
3-Position Power Snatch (12:00 to a heavy complex)
Pockets, 1" Above Knee, Floor
Rehearsal
1 Round
5 Calorie Bike
5 Power Snatches
Metcon (3 Rounds for reps)
AMRAP 3:00
15/12 Calorie Schwinn Bike
12 Power Snatches (95/65)
Rest 3:00

AMRAP 3:00
15/12 Calorie Schwinn Bike
8 Power Snatches (115/80)
Rest 3:00

AMRAP 3:00
15/12 Calorie Schwinn Bike
4 Power Snatches (135/95)

Masters Women - 55, 75, 95
Masters Men - 75, 95, 115

**Each round is scored separately**

Athletes should choose a weight that can be done in 1-2 sets each time. If on the fence about weights, lighter is better as it allows athletes to get more work done.

If unable to Schwinn Bike, complete 12/9 Calorie Row.

2018-01-02

Choctaw CrossFit

Choctaw CrossFit

Dirty 30
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell
Mobility
Childs Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Teaching
Coaches cover movement demos, movement prep, and substitutions for WOD.
Rehearsal
1 Round
3 Box Jumps
3 Chest to Bar Pull-ups
3 Kettlebell Swings
3 Front Squats
3 Toes to Bar
3 Push Press
3 Deadlifts
3 Wall Balls
3 Burpees
3 Double Unders
Dirty 30 (Time)
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders (*scale 60 singles)

Masters - 95/65

2017-12-29

Choctaw CrossFit

Choctaw CrossFit

122917
Group Warm-Up
:30 Seconds
Med-ball Foot Taps
Knuckle Drags
Active Spidermans

:20 Seconds
Single Unders
Air Squats
Med-ball Deadlifts

:15 Seconds
Double Unders
Med-ball Front Squats
Med-ball Push Press
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
Dubs
:15 Seconds Single Unders
:15 Seconds Double Unders

Wallballs
5 Front Squats
5 Push Press
5 Wall Balls

Deadlifts
10 Hip Hinges
5 Deadlifts
Weightlifting
Deadlift (12 minutes to find a Heavy Triple)
Rehearsal
1 Round
10 Double Unders
5 Wallballs
5 Deadlifts
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Masters - 205/135

Movement Substitutions
Reduce Reps
120 Single Unders
1 Minute Double Under Attempts
Weight on the deadlift should be something that athletes could complete in a maximum of 3 sets every round.

Having a plan on this workout is key to getting the most out of the 15 minutes. The plan should be to break because athletes want to to, not because they have to. Approaching the beginning rounds like athletes are already 10 minutes into the workout will help them find the appropriate breakup strategy. If they envision themselves breaking each movement into 3 sets at this point in the workout, doing so from round one will lead to consistency across the board. On all these middle range AMRAPs, it is less about speed at the beginning and more about consistency throughout.

2017-12-28

Choctaw CrossFit

Choctaw CrossFit

122817
Group Warm-Up
Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Rehearsal
1 Round
Performed with Lighter Weight

10 Calorie Bike
10 Russian Kettlebell Swings
100m Sprint

1 Round
Performed with Workout Weight

5 Calorie Bike
5 Russian Kettlebell Swings
100m Sprint
Metcon (Time)
For time:
30-25-20-15-10
Calorie Bike
Russian Kettlebell Swings (70/53)
100m Sprint

Masters - 53/35

Weight on the Kettlebell should be something that athletes could complete in 1-2 sets each round

If unable to bike, complete equal calories on the rower.

2017-12-27

Choctaw CrossFit

Choctaw CrossFit

122717
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Banded Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Squat Hold – 1 Minute
Using a post for support, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drives the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.
3-Position Clean (15:00 to a heavy complex)
Mid-thigh, At knee, Floor
Rehearsal
1 Round
5 Chest to Bar Pull-ups
4 Lateral Barbell Burpees
3 Squat Cleans
Metcon (Time)
3 Rounds:
15 Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

RX+ - Chest to Bar
Masters - 95/65
The weight on the squat cleans should be something that athletes could complete unbroken when fresh. Burpees are lateral over the bar, with no need to stand to full extension on each rep.

2017-12-23

Choctaw CrossFit

Choctaw CrossFit

122317
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Masters - 125/85

2017-12-22

Choctaw CrossFit

Choctaw CrossFit

12/22/17
Group Warm-Up
:30 Seconds
Walkouts
Air Squats

Push-up to Down Dog
Active Samson

Active Spidermans
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Rehearsal
2 Rounds:
*w/an empty barbell
5 Burpee
5 Push Press
5 OHS
5 Box Jumps
5 Pull-ups
5 Power Snatches
5 Hand-Release Push-ups
5 Wall Balls
5 Hang Power Cleans
5 Lunges
5 Ball Slams
5 Thrusters

Then, build to workout weight.
12 Days of CrossFit (Time)
1. Burpee
2. Push Press 95/65
3. OHS 95/65
4. Box Jumps
5. Pull-ups
6. Power Snatches 95/65
7. Hand-Release Push-ups
8. Wall Balls
9. Hang Power Cleans 95/65
10. Lunges (Stationary)
11. Ball Slams
12. Thrusters 95/65

2017-12-21

Choctaw CrossFit

Choctaw CrossFit

122117
Warm-up

2017-12-20

Choctaw CrossFit

Choctaw CrossFit

122017
Group Warm-Up
:30 Seconds
Jumping Jacks
Quad Stretch
Active Samson
Knuckle Drags
Active Spidermans
Air Squats

Hurdle Warm-up
Lateral Shuffle
Forward and Back Shuffle
Two Feet In Lateral (Both Directions)
Two Feet In Front Facing
Two Feet Hops Front Facing
Single Leg Hops Front Facing (Both Legs)
Bear Crawl

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Teaching
Burgener Warm-Up + Build to workout weight
Rehearsal
1 Round
5 Power Snatches
10 Double Unders
5 Wall Balls
10 Double Unders
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

*Scale to 60 singles if needed
Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important.

2017-12-19

Choctaw CrossFit

Choctaw CrossFit

121917
Group Warm-Up
Bike Warmup
:45 Easy
:30 Medium
:15 Hard

:30 Seconds
Active Spidermans
Cossack Squats
Active Samson
Air Squats
Push-up to Down Dog
Banded Side Shuffles
Pausing Banded Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Movement Prep
KB Swing Movement Prep:

With Lighter Weight:
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
Banded Kettlebell Swing Drill*
5 Full Swings

*Grab a light kettlebell and a light tension band. Loop one end of the band through the handle of the kettlebell and then slide both sides to the bottom of each handle. Lay the other end of the band wide on the floor behind the bell. Athletes will then step on the excess band and perform 10-15 Russian Swings. The tension from the band will team them to have an active, aggressive hip drive. Have bands ready to go and group athletes up if necessary.

Front Squat Prep:
5 Pausing Front Squats
5 Front Squats

Build to lighter weight
Rehearsal
Performed with Lighter Weights

1 Round
7 Kettlebell Swings
7 Front Squats
7 Calorie Bike

Performed with Workout Weights

1 Round
5 Kettlebell Swings
5 Front Squats
5 Calorie Bike
Metcon (2 Rounds for reps)
AMRAP 5:00
21-15-9
Kettlebell Swing (53/35)
Front Squat (115/80) (Master 85/55)
Calorie Schwinn Bike

Rest 5:00

AMRAP 5:00
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65) (Master 75/45)
Calorie Schwinn Bike

Score = reps completed in EACH amrap
Choosing a weight on the kettlebell that athletes know for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round.

2017-12-18

Choctaw CrossFit

Choctaw CrossFit

121817
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-ups to Down Dog

Fast Row
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Childs Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – 1 Minute
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.
Movement Prep
Pull-ups:
10 Scap Pull-ups
10 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups

Burpee Box Jumps:
3 Push-ups
3 Frog Jumps
3 Burpees

3 Step-ups
3 Box Jumps
3 Burpee Box Jumps

Clean & Jerks:
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

3 Push Press
3 Push Jerk
3 Clean and Jerks
Rehearsal
1 Round
3 Calorie Row
3 Chest to Bar Pull-ups
3 Burpee Box Jumps
3 Clean and Jerks
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

Masters - 95/65

Pull-up Scaling Options:
Reduce Reps
Pull-ups
Banded Pull-ups
Ring Rows

2017-12-17

Choctaw CrossFit

Choctaw CrossFit

121717
Metcon (Time)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

100 Calorie Schwinn Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements. If unable to bike today, complete a 1000 Meter Run or Row.

2017-12-16

Choctaw CrossFit

Choctaw CrossFit

Wreck Bag Mile

2017-12-15

Choctaw CrossFit

Choctaw CrossFit

121517
Group Warm-Up
:30 Seconds
Active Spidermans
Quad Stretch

Active Samson
Side Lunge

Push-up to Down Dog
Air Squats

2 Rounds
15 Banded Air Squats
15 Second Hollow Hold
15 Second Arch Hold

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Childs Pose – :45 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Couch Stretch – :45 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Squat Hold – :45 Seconds
In the bottom of a squat, using the elbows to actively press out against the knees, driving them out over the outside of the foot. Goal is to stay active and not let the body relax into full range of motion.
Teaching
Toes to Bar Movement Prep:
15 Second Hollow Hold on Ground
15 Second Superman Hold on Ground
10 Scap Pull-ups
10 Kipping Swings
5 Knees to Chest
5 Toes to Bar

Thruster Movement Prep:
5 Pausing Front Squats
5 Pausing Push Press
5 Thrusters
Thruster (12:00 to a heavy single; from the ground)
Rehearsal
2 Rounds
3 Thrusters
3 Toes to Bar
Metcon (AMRAP - Reps)
AMRAP 8:00
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
….

Masters - 75/55

The weight on the barbell should be something that athletes couple complete 20+ repetitions unbroken

2017-12-14

Choctaw CrossFit

Choctaw CrossFit

121417
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-ups to Down Dog

Fast Row
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Pigeon Pose on Box – 1:00 Each Side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Box Calf Stretch – 1:00
Leaning forward with hands on box for support, have athletes pedal feet back and forth. A slight bend of the knee will change where they feel the stretch.
Teaching
Box Jump Movement Prep:
10 Small Hops
10 Tall Hops
4 Step-ups (Each Leg)
4 Box Jumps (Smaller Box)
4 Box Jumps (Workout Height)

Deadlift Movement Prep:
Wall Hinge Drill
5 Deadlifts (Top of Knee)
5 Full Deadlifts

*Build to lighter weight
Rehearsal
1 Round
8 Calorie Bike
6 Box Jumps
4 Deadlifts (Lighter Weight)

Build to workout weight

1 Round
8 Calorie Bike
6 Box Jumps
4 Deadlifts (Workout Weight)
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30/21 Calorie Schwinn Bike
20 Box Jumps (24/20)
10 Deadlifts (245/165)

Masters - 205/145

Barbell weight should be challenging, but something that athletes could complete in no more than 2 sets each round. If unable to Schwinn bike, complete 20/15 Calorie Row

2017-12-13

Choctaw CrossFit

Choctaw CrossFit

121315
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-ups to Down Dog

Fast Row
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Couch Stretch – :30 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – :30 Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Teaching
Air Squat Movement Prep:
5 Air Squats
Squat Therapy
5 Air Squats

Clean & Jerk Movement Prep
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

3 Strict Press
3 Push Press
3 Push Jerks

3 Clean and Jerks
Rehearsal
1 Round
9 Air Squats
6 Calorie Row
3 Clean and Jerks
Metcon (5 Rounds for time)
5 Rounds, On the 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/80)

Masters - 95/65

Score = time to complete EACH round
Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus.

Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set.

Stagger athletes by at least 2 minutes if limited by amount of rower. If unable to row, complete one of the following,

2017-12-12

Choctaw CrossFit

Choctaw CrossFit

121217
Group Warm-Up
:30 Seconds
Active Spidermans
Air Squats
PVC Passthroughs

Walkouts
Cossack Squats
PVC Around the World

Push-up to Down Dog
Active Samson
PVC Overhead Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
completed with empty barbell
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Overhead Squat (15:00 to a heavy set of 3)
Rehearsal
1 Round
3 Power Snatches
3 Lateral Bar Burpees
3 Overhead Squats
3 Squat Snatches
Metcon (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Masters - 75/55
Weight on the barbell should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping over.

2017-12-11

Choctaw CrossFit

Choctaw CrossFit

121117
Group Warm-Up
:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson

Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Couch Stretch – 1:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 1:00 Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round
100 Meter Row
10 Double Unders
10 Calorie Bike
Metcon (Time)
For Time:
1500m Row
100 Double Unders
50 Calorie Schwinn Bike
100 Double Unders
1200m Run

Simple, but effective cardio chipper today. Men and women will be completing the same amount of meters and calories on both machines. If unable to Schwinn Bike, complete a
400 Meter Run

2017-12-10

Choctaw CrossFit

Choctaw CrossFit

12102017
Deadlift
Metcon (No Measure)
3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Banded Good Mornings

2017-12-09

Choctaw CrossFit

Choctaw CrossFit

120917
Metcon (AMRAP - Rounds and Reps)
5 rounds:
3:00 Amrap
10/8 Cal Row
8 Power Snatch 75/55
6 Bar-facing burpee
* 1:00 rest between rounds
* pick up where you left off in previous round

Score = total rounds/ reps

2017-12-08

Choctaw CrossFit

Choctaw CrossFit

120817
Group Warm-Up
:20 Seconds
Jumping Jacks
Quad Stretch
Knuckle Drags

Lateral Line Hops
Side Lunge
Active Samson

Forward and Back Line Hops
Active Spiderman
Air Squats

Single Unders
Push-up to Down Dog
Hollow Hold

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Banded Walks
Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.
Mobility
PVC Front Rack Stretch – 1 Minute
With palms facing towards you, walk hands out as wide as possible, keeping the elbows inside the wrists. Place elbows onto a box or a bench and sit back onto the heels, dropping the head and chest to the ground.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face fingertips away from body at the 30 second mark.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
1 Round
Lighter Weight

5 Front Squats
5 Chest to Bar Pull-ups
10 Double Unders

1 Round
Workout Weight

5 Front Squats
5 Chest to Bar Pull-ups
10 Double Unders
Metcon (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Masters - 135/95

Scaling Options:
FS - reduce weight
C2B - Pull-ups or Ring Rows
Double Unders - 1:30 Dub attempts or 100 singles
The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round. Substitutions provided in the teaching section below.

2017-12-07

Choctaw CrossFit

Choctaw CrossFit

120717
Group Warm-Up
Pizza Tag
Every athlete in class gets an abmat. The abmat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their abmat hit the ground, they must perform 5 sit-ups before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the abmat in every time it hits the ground.

:30 Seconds
Down Dog to Up Dog
Active Spidermans
Active Samson
Knucle Drags
Side Lunge
Air Squats
Mobility
Childs Pose on Kettlebell – 1:00
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Couch Stretch – 1:00 Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.
Rehearsal
1 Round
:20 Seconds On / :10 Seconds Off

Kettlebell Swings
Bike
Sit-ups
Double Unders
Metcon (4 Rounds for reps)
8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Bike
Sit-Ups
Double Unders

*Scale as needed

In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on. If not equipped with bikes, rowing or another simple bodyweight movement such as burpees or push-ups will work in its place. Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.

2017-12-06

Choctaw CrossFit

Choctaw CrossFit

120617
Group Warm-Up
:30 Seconds
Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Banded Air Squats
Air Squats
PVC Pass Throughs

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.
Hang Power Clean (15:00 to a Heavy set of 3)
Rehearsal
1 Round
5 Hang Power Cleans
5 Front Squats
5 Push Press
Metcon (Time)
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Masters - 75/55
the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today

2017-12-05

Choctaw CrossFit

Choctaw CrossFit

120517
Group Warm-Up
Line Drills
Quad Stretch
Knee to Chest
Side Lunge
Soldier Kicks
Cradle Stretch
Walking Samson
Walking Spiderman

Rowing Biathlon
Athletes will start by rowing 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 6-8 minutes. Whoever has the most calories at the end is the winner.
Strict Handstand Push-ups (4 sets x Max Reps)
Rehearsal
1 Round
Each Partner

100 Meter Row
50 Meter Wreckbag Run
Metcon (Time)
In Teams of 2

8 Rounds For Time:
400 Meter Row
200 Meter Wreckbag Run (50/35)

In this team relay workout, partners will complete full rounds before switching. Each partner will complete four rounds. If unequipped with Wreckbags, carry another weighted object. Medicine balls or plates will work in their place.

2017-12-04

Choctaw CrossFit

Choctaw CrossFit

120417
Group Warm-Up
:30 Seconds
Easy Bike
Walkouts
Air Squats

Medium Bike
Active Spidermans
Sit-ups

Faster Bike
Active Samson
Push-ups to Down Dog
Mobility
Childs Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Dumbbell Ankle Stretch – :30 Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Rehearsal
1 Round
6 Dumbbell Snatches
6 Box Jumps
6 Calorie Bike
6 Toes to Bar
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Schwinn Bike
30 Toes to Bar

Masters - 35/20

In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain a rhythm with throughout. If unable to Schwinn Bike, complete
a 30/21 Calorie Row

2017-12-03

Choctaw CrossFit

Choctaw CrossFit

120317
Metcon (Time)
For Time:
10 Strict Pull-ups, 15/12 Calorie Schwinn Bike
10 Strict Pull-ups, 15/12 Calorie Schwinn Bike
10 Strict Pull-ups, 15/12 Calorie Schwinn Bike
20 Push-ups, 15/12 Calorie Schwinn Bike
20 Push-ups, 15/12 Calorie Schwinn Bike
20 Push-ups, 15/12 Calorie Schwinn Bike
30 Air Squats, 15/12 Calorie Schwinn Bike
30 Air Squats, 15/12 Calorie Schwinn Bike
30 Air Squats, 15/12 Calorie Schwinn Bike

Picking a variation on the strict pull-ups and push-ups that athletes can complete in 1-4 sets each round. If unable to bike, complete one of the following:

100 Meter Run
100 Meter Row

2017-12-01

Choctaw CrossFit

Choctaw CrossFit

120117
Group Warm-Up
:30 Second
Rotating Through Partners

Easy Bike
Knuckle Drags
Active Spidermans

Medium Bike
Side Lunge
Active Samson

Faster Bike
Air Squats
Push-up to Down Dog
Mobility
Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Pigeon Pose – 1:00 Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round
Each Partner

3 Kettlebell Swings
3 Calorie Bike
3 Burpees

Same flow as workout
Metcon (AMRAP - Rounds and Reps)
In teams of 3

AMRAP 20:00
7 Kettlebell Swings (70/53)
10/7 Calorie Schwinn Bike
7 Burpees

Masters - 53/35

Teammates complete full rounds, then switch.

*Teams of 2 will need to rest like their is a third team member present.

Once the burpees are completed, the next partner can begin their round. Rounds will be counted every time someone finishes the burpees. Weight on the kettlebell should be challenging, but something that athletes can complete unbroken on every round. Having multiple kettlebells per team is absolutely ok. If unable to Schwinn Bike, complete one of the following:

7/5 Calorie Row
7 Box Jump Overs

2017-11-30

Choctaw CrossFit

Choctaw CrossFit

113017
Group Warm-Up
Active Stretching
Alternating Between :20 Seconds Active Stretching and :20 Seconds Light Jogging

Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Side Lunge
Active Samson
Active Spidermans
Air Squats
Side Shuffle
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl
Crab Walk

Dumbbell Warmup
Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Childs Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Dumbbell Ankle Stretch – :30 Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Rehearsal
1 Round
1 Bar Muscle-up
2 Strict Handstand Push-ups
3 Dumbbell Hang Squat Cleans
Metcon (AMRAP - Rounds and Reps)
Choose one of the following versions to complete:

RX+ AMRAP 20:00
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

RX - AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)
**Masters - 35's/20's**

Scaled AMRAP 20:00
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)
Playing around with some higher skill movements in today’s workout. That being said, for athletes with no goals of competing in the sport of CrossFit, we will provide a similar option that will allow them to get a similar stimulus. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.

2017-11-29

Choctaw CrossFit

Choctaw CrossFit

112917
Group Warm-Up
200 Meter Run

Quad Stretch
Knee to Chest
Cradle Stretch

1 Minute Bike

Soldier Kicks
Side Lunge
Air Squats

100 Meter Run

Active Spiderman
Active Samson
Walkouts

:30 Second Bike
Mobility
Down Dog with Foot Pedal – 1:00

Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

Pigeon Pose – 1:00 Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Couch Stretch – 2:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round:
10/7 Calorie Bike
100 Meter Wreck Bag Run
Metcon (Time)
5 Rounds:
30/21 Calorie Bike
200 Meter Wreck Bag Run (50/35)

Masters - 35/30

Looking to find a challenging, yet sustainable pace throughout the five rounds today. If your gym is not equipped with wreck bags, running with a sandbag or (45/35) plate will also work. You may sub the bike for
21/15 Calorie Row

2017-11-28

Choctaw CrossFit

Choctaw CrossFit

112817
Group Warm-Up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Front Rack Stretch – Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Movement Prep
Power Cleans - "Lats On"
We often tell our athletes when pulling from the ground to “keep the lats on” or to “pull the bar in. With a medium tension band looped low on a rig, we will insert a PVC so that the band makes contact with the dead center. From here athletes will step back to increase the tension of the band and find their start position for the power clean. The band will try to pull the PVC away from them. The challenge is to keep the pipe as close to the body as possible by pulling it in with the lats. Have athletes perform 1 or 2 rounds of 5 slow deadlifts. After the deadlifts, have them perform 1 or 2 rounds of 5 clean pulls. This tests their ability to keep the bar close after they extend their hips. When they return to the barbell, it will be much easier for them to feel what we mean when we say “lats on”.

PVC Drill
5 Deadlifts
5 Clean Pulls

3 Jump Shrugs
3 Hang Muscle Cleans
3 Front Rack Drops
3 Hang Power Cleans
3 Power Cleans

Burpees - Squat Stance, Heels Down
It is fairly common on burpees for athletes to land very narrow, on the toes, or a combination of both. When performing an air squat, we know that a very narrow squat on the toes is not right. Same thought process on the burpees. Athletes should be landing in an athletic position, with the feet landing just outside or the hands or even replacing the hands. They should be able to stand and comfortably perform an air squat if needed.

4 Spidermans (each leg)
4 Frog Jump
2 Step-up Burpees
2 Burpees
Power Clean (15:00 to a Heavy set of 2)
Rehearsal
1 Round
5 Power Cleans
5 Burpees
Black and Blue (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

Masters - 95/65

In this workout, we are looking for a weight that athletes could complete the power cleans in 1-2 sets each round.

2017-11-27

Choctaw CrossFit

Choctaw CrossFit

112717
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Banded Walks
Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.
Mobility
PVC Front Rack Stretch – 1 Minute
With palms facing towards you, walk hands out as wide as possible, keeping the elbows inside the wrists. Place elbows onto a box or a bench and sit back onto the heels, dropping the head and chest to the ground.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Front Squat (15:00 to a Heavy set of 2)
Rehearsal
1 Round
5 Pull-ups
5 Thrusters
50 Meter Row
"eikcaJ" (Time)
For time:
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

2017-11-26

Choctaw CrossFit

Choctaw CrossFit

112617
Metcon (AMRAP - Reps)
AMRAP 15:
100 Meter Run, 2 Kettlebell Swings (53/35)
100 Meter Run, 4 Kettlebell Swings (53/35)
100 Meter Run, 6 Kettlebell Swings (53/35)
100 Meter Run, 8 Kettlebell Swings (53/35)
100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round.

Choosing a weight on the kettlebells that athletes could complete the round of 20 unbroken if they needed to. If unable to run today, substitute one of the following:

10/7 Calorie Schwinn Bike
100 Meter Row

2017-11-25

Choctaw CrossFit

Choctaw CrossFit

112517
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Calorie Bike
Rest 1:00 between rounds

Choosing a weight on the dumbbell that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute between rounds. Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds.

2017-11-22

Choctaw CrossFit

Choctaw CrossFit

Reminder: All Wellness Centers will be closing Wednesday at 6:00 pm.
112217
Group Warm-Up
:30 Seconds
Jumping Jacks
Walkouts
Active Samson
Wide Stance Walkouts
Air Squats
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Power Clean (10:00 to a Heavy Single)
Rehearsal
1 Round
3 Unbroken Clean and Jerk
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
There is no time component to the workout today, however giving some structure will allows the class to run smoothly and help athletes choose the right weight. An option is to start the first set on the 0:00, second set on the 5:00 and third set on the 10:00. If athletes need a little longer of a break, sets can be performed on the 0:00, 7:00, and 14:00. We want to aim to get this done in under 20 minutes.

2017-11-21

Choctaw CrossFit

Choctaw CrossFit

112117
Group Warm-Up
Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds
Active Spidermans
Ankle Stretch
Active Samson
Pigeon Pose
Air Squats
Wide Stance Side Lunge
Rehearsal
1 Round
100 Meters (at estimated average split time)
100 Meters (+2 estimated average split time)
100 Meters (-5 estimated average split time)

2017-11-20

Choctaw CrossFit

Choctaw CrossFit

112017
Group Warm-Up
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Ankle Stretch on Box – :30 Seconds Each Side
Step one foot forward into a lunge on the box. Keeping the heel on the planted, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Rehearsal
1 Round
3 Power Snatches
6 Box Jump Overs
9 Wall Balls
Metcon (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Masters- 95/65

In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. Athletes do not need to stand to full extension on the Box Jump Overs.

2017-11-19

Choctaw CrossFit

Choctaw CrossFit

111917
Metcon (Weight)
On the Minute x 16 (8 Rounds)
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Score = Lightest load lifted for any 3 rep interval.

Alternating on the minute between calories on the row and power cleans. Athletes will have from 0:00 – 1:00 to complete 15/12 calories on the row. If they finish in :45 seconds, they have :15 seconds before they begin the power cleans. They have from 1:00 – 2:00 to get through 3 power cleans. Following the power cleans they will return back to the rower, alternating for a total of 8 rounds, or 16 minutes. Athletes can choose their own loading on the barbell, but it should be a weight that they can still maintain sound movement. They may stay at the same weight across the board or add weight as they go. If unable to row, complete one of the following:

200 Meter Run
20/14 Calorie Bike

2017-11-18

Choctaw CrossFit

Choctaw CrossFit

111817
Metcon (AMRAP - Rounds and Reps)
AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

In today’s team of 3 workout, the weight on the thruster barbell increases with each round. The weights should be something that athletes could complete at least 25, 20, 15, 10, and 5 repetitions unbroken repetitions within the workout if they absolutely needed to. Strategy would suggest otherwise, but this allows us to choose appropriate weights. Having different weight barbells for teams who aren’t all using the same weight is totally ok. If team is all using the same weights, we will use one barbell and change out the weights following each round. Each athletes will run 200 meters, with all three athletes finishing before moving on to the bike. If unable to run, complete an equal distance row. If not equipped with bikes, have each athlete complete another 200 meter run, essentially making it a workout of a 1200 meter run and thrusters.

2017-11-17

Choctaw CrossFit

Choctaw CrossFit

111717
Group Warm-Up
1 Minute
Easy Row
Active Spidermans

:45 Seconds
Medium Row
Active Samson

:30 Seconds
Faster Row
Push-up to Down Dog

:15 Seconds
Hollow Hold
Arch Hold
Mobility
Childs Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Rehearsal
1 Round
5 Burpees
5 Pull-ups
5 Calorie Row
5 Handstand Push-ups
Metcon (AMRAP - Rounds and Reps)
Choose one of the following:

RX+ AMRAP 13:00
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups

RX AMRAP 13:00
42 Burpees
42 Pull-ups
42/30 Calorie Row
42 Handstand Push-ups

Scaled AMRAP 13:00
30 Burpees
30 Pull-ups or Variations
20/21 Calorie Row
30 Dumbbell Strict Presses OR Push-ups

The goal for today is to make it through one full round. Set yourself up for success by working with your coach to determine the appropriate version of the WOD and scaling appropriately to allow you to do so.

2017-11-16

Choctaw CrossFit

Choctaw CrossFit

111617
Group Warm-Up
Plank Tap Race
Divide class into two teams. Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. The team who crosses the finish line first wins. Losing team performs a reasonable penalty as decided by the winning team.

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Kettlebell Ankle Stretch – :30 Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.
Rehearsal
1 Round
6 Kettlebell Swings
6 Box Jump Overs
200 Meter Run
Metcon (AMRAP - Reps)
AMRAP 18:00
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

Rx+ - 70/53 & 30"/24"

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs. If unable to run, complete one of the following:

250 Meter Row
20/14 Calorie Schwinn

2017-11-15

Choctaw CrossFit

Choctaw CrossFit

111517
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Side Lunges
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Rehearsal
With opening weight.

Each Athlete
5 Push Press
5 Front Squats
5 Hang Power Cleans

Athlete 1 performs 5 Push Press, then athlete 2, then athlete 3. Same format for Front Squats and Push Press.
Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:00
50 Push Press (135/95) (Masters - 95/65)
50 Push Press (155/105) (Masters - 115/85)
AMRAP Push Press (185/135) (Masters - 135/95)

rest 3 minutes

AMRAP 7:00
50 Front Squats (135/95)(Masters - 95/65)
50 Front Squats (155/105)(Masters - 115/85)
AMRAP Front Squats (185/135)(Masters - 135/95)

rest 3 minutes

AMRAP 7:00
50 Hang Power Cleans (135/95)(Masters - 95/65)
50 Hang Power Cleans (155/105)(Masters - 115/85)
AMRAP Hang Power Cleans (185/135)(Masters - 135/95)

Working in teams of 3 for this barbell only workout. Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh. It is ok if teams have multiple bars in order to accommodate differences in athletes. Score is total reps at final bar for each movement.

2017-11-14

Choctaw CrossFit

Choctaw CrossFit

111417
Group Warm-Up
1 Minute
Easy Bike
Active Samson
Knuckle Drags

:45 Seconds
Medium Bike
Active Spidermans
Single Leg Unweighted RDLs

:30 Seconds
Faster Bike
Push-up to Down Dog
PVC Hinge Drill*

*Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and with the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 10 good mornings during this drill will give them valuable feedback to transfer over into the workout.
Mobility
Childs Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose – 1 Minute Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Rehearsal
1 Round
6 Pull-ups
8 Deadlifts
10 Calorie Bike
Metcon (Time)
5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)
20/14 Calorie Schwinn Bike

The score for today is the slowest completed round.

If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break. If unable to Bike, complete one of the following:

200 Meter Run
200 Meter Row

2017-11-13

Choctaw CrossFit

Choctaw CrossFit

111317
Group Warm-Up
:30 Seconds
Easy Row
Jumping Jacks

Medium Row
Push-up to Down Dog with Foot Pedals

Fast Row
Active Spidermans

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Rehearsal
Performed with lighter weight

1 Round
20 Double Unders
5 Calorie Row
10 Overhead Squats

Build to workout weight

1 Round
10 Double Unders
5 Calorie Row
5 Overhead Squats
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
60 Double Unders or 90 Singles
30/21 Calorie Row
15 Overhead Squats (115/80)

Masters - 95/65

Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout. If unable to row, complete one of the following:

40/28 Calorie Schwinn
400 Meter Run

2017-11-12

Choctaw CrossFit

Choctaw CrossFit

111213
Metcon (Distance)
AMRAP 10: Meter Row
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 AbMat Sit-Ups
On the 3:00 – 9 AbMat Sit-Ups
On the 4:00 – 15 AbMat Sit-Ups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 AbMat Sit-Ups
On the 7:00 – 15 AbMat Sit-Ups
On the 8:00 – 12 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

Rowing for 10 minutes with sit-ups every minute on the minute. At 0:00, athletes will start on the rower and try to accumulate as many meters as possible during this time frame.

2017-11-11

Choctaw CrossFit

Choctaw CrossFit

Glen
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Sub 30 pull-ups for rope climbs.

2017-11-10

Choctaw CrossFit

Choctaw CrossFit

111017
Group Warm-Up
:30 Seconds
Jumping Jacks
Side Lunge
Active Spidermans
Air Squats
Active Samson
Cossack Squats
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Banded Walks
Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.
Mobility
Couch Stretch – 1:00 Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Squat Hold – 1 Minute
In the bottom of a squat, using the elbows to actively press out against the knees, driving them out over the outside of the foot. Goal is to stay active and not let the body relax into full range of motion.
Back Squat (5 sets x 3 reps)
Starting off with 5 sets of 3 on the Back Squat. Goal here is for athletes to get under some heavy weight while maintaining proper mechanics. They have the option to build to a heavy set of 3 or choose a challenging weight to complete across all 5 sets.
Rehearsal
1 Round
:20 Seconds Back Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
Metcon (2 Rounds for reps)
8 Rounds:
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Two scores at the end will be the lowest score within the :20 second intervals of both the back squat and the double unders.

2017-11-09

Choctaw CrossFit

Choctaw CrossFit

110917
Group Warm-Up
1 Minute
Easy Bike
Active Spidermans
Pigeon Pose (:30 each side)

1 Minute
Medium Bike
Active Samson
Ankle Stretch (:30 each side)

:30 Seconds
Fast Bike
Air Squats
Overhead Stretch on Wall

MOBILITY DESCRIPTIONS
Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Overhead Stretch on Wall – :30 Seconds
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Rehearsal
1 Round
75 Meter Farmers Carry (25 Meters each)
15 Calorie Bike (5 each)
15 Wall Balls (5 each)
Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 20:00
200 Meter Farmers Carry (70’s/53’s)
75/50 Calorie Schwinn Bike
200 Meter Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)

Masters - 53/35 KB weight

Teams of 3 workout, with partners alternating as they see fit. The weight on the dumbbells or kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary. If unable to bike, complete one of the following:

60/42 Calorie Row
800m Team Run

2017-11-08

Choctaw CrossFit

Choctaw CrossFit

110817
Group Warm-Up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog with Foot Pedals

Fast Row
Active Samson

Barbell Warmup
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell
Mobility
Front Rack Stretch – :30 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.
Rehearsal
1 Round
5 Calorie Row
5 Power Cleans
5 Burpee Box Jump Overs
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (RX-135/95; Masters-95/65)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (RX-115/80; Masters-75/55)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (RX-95/65; Masters-55/35)
15 Burpee Box Jump Overs (24/20)

Scale reps as needed, for example:
Option 1: 21-18-12
Option 2: 21-15-9

Score = total reps completed in EACH interval

2017-11-07

Choctaw CrossFit

Choctaw CrossFit

110717
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Power Snatch (EMOM for 10:00 x 2 reps)
Athletes have a choice to utilize the same weight across each set to practice good technique and points of performance OR to work to a heavy double if they're feeling good and technically sound.
Rehearsal
1 Round
5 Power Snatches
10 Double Unders
100 Meter Run
Metcon (Time)
4 Rounds for time:
15 Power Snatches (75/55)
30 Double Unders (Scale to 60 Singles)
200 Meter Run

*No masters weight today.
Athletes should choose a weight on the barbell that they could complete each set of power snatches in either 1 or 2 sets. If unable to run, complete one of the following:

250 Meter Row
20/14 Calorie Schwinn Bike

2017-11-06

Choctaw CrossFit

Choctaw CrossFit

Dirty 30
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell
Mobility
Childs Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Rehearsal
1 Round
3 Box Jumps
3 Chest to Bar Pull-ups
3 Kettlebell Swings
3 Front Squats
3 Toes to Bar
3 Push Press
3 Deadlifts
3 Wall Balls
3 Burpees
3 Double Unders
Dirty 30 (Time)
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders (*scale 60 singles)

Masters - 95/65
Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh.

2017-11-05

Choctaw CrossFit

Choctaw CrossFit

110517

2017-11-04

Choctaw CrossFit

Choctaw CrossFit

110417
Metcon (5 Rounds for time)
5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” (155/105)

Score each round individually.

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of their times for each round, with the slowest time being their score for the day. The weight on the barbell should be something they could complete at least the first couple rounds unbroken within the workout if they had to. If unable to run, complete one of the following:

500 Meter Row
40/30 Calorie Schwinn Bike

2017-11-03

Choctaw CrossFit

Choctaw CrossFit

110317
Group Warm-Up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Front Rack Stretch – 1:00
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
Rehearsal
Cycling through just like the workout. Next partner can go when partner in front of them heads to the rower.

4 Zercher Reverse Lunges
4 Power Cleans
8 Lateral Hops
100 Meter Row
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 25:
10 Zercher Reverse Lunges (75/55)
10 Power Cleans (75/55)
20 Lateral Bar Hops
200 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.

You go, I go team style workout. Weight on the bar should be something that can be completed without dropping every round. Athletes will count a full round when they finish their 200 Meter Row

2017-11-02

Choctaw CrossFit

Choctaw CrossFit

110217
Group Warm-Up
PVC Game
Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.

:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Air Squats
Alternating Bird Dogs

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Pigeon Pose – 1:00 Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

PVC Pass Throughs – 1:00

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions
Teaching
Movement Substitutions
Reduce Repetitions
Banded Muscle-up Transitions
Burpee Ring Pull-ups
Burpee Chest to Bar Pull-ups
Burpee Pull-ups

Movement Prep
Muscle-ups

10 Scap Pull-ups on Rings
5 Kip Swings
3 Strict Ring Pull-ups
1 Ring Muscle-up

Burpee Pull-ups

10 Scap Pull-ups
5 Kip Swings
3 Strict Pull-ups
1 Burpee Pull-ups

Hang Power Snatch
Elbows Locked
Thinking about keeping the elbows locked in two different portions of the snatch. The first portion is before we extend the hips. It is very common for there to be a slight bend in the arms before athletes extend their hips to launch the bar upwards. This limits the amount of power that can be exerted. The elbow shouldn’t bend until the hips extend. The second position of the lift where we wand the elbow locked is in the receiving position. Catching each repetition with a locked out elbow is a must. Press outs are a warning sign that athletes either have too much weight on the bar or that they are not getting under fast enough.

Lift the Shirt
We talked the other day about “Finding the Pockets” during the power clean. This cue hit a checkpoint that allowed athletes to keep the bar close to their body. On the hang power snatch today, we want athletes to accomplish a similar task by trying to lift their shirt with the bar. If they are making contact with their shirt, you can almost guarantee that the bar is staying tight to their body, leading to better balance and a stronger receiving position.

Movement Prep
Burgener Warmup

With PVC pipes, performing 5 repetitions of each movement of the Burgene
Rehearsal
1 Round
1-3 Ring Muscle-ups
6 Air Squats
3 Hang Power Snatch
Metcon (Time)
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

Masters - 95/65

**For athletes that have no interest in competition, scale to 7 Burpee Chest-to-Bar Pullups OR 7 Burpee Pull-ups.

**Athletes should choose a weight they can complete in 1-2 sets each round.

2017-11-01

Choctaw CrossFit

Choctaw CrossFit

110117
Group Warm-Up
:30 Seconds
Easy Row
Walkouts

Medium Row
Knuckle Drags

Fast Row
Active Spidermans

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Teaching
Deadlift
3 Point Hinge Drill
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on the deadlift. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and with the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 10 good mornings during this drill will give them valuable feedback to transfer over into the workout.

Butt Back First
A quad dominant deadlift is also often a back dominant deadlifts based on the bar placement on the floor and the path it takes when traveling back up the body. This fault is often corrected by the drill above, but is worth touching on. When athletes initiate the descent of the bar towards the floor, they should do so by sending the butt back first as opposed to the knees forwards. This allows them to engage the posterior chain and creates a vertical shin, which is a more efficient and safe position.

Movement Prep:
PVC Hinge Drill
5 Good Mornings
5 Slow Deadlifts
5 Deadlifts
Deadlift (5 sets x 3 reps)
Take 1-2 sets to warmup to working weight. Athletes have the option to stay at the same weight across or to build in weight as they go. The goal is to continue to move exceptionally well at these heavier loads.
Rehearsal
1 Round
5 Deadlifts
50 Meter Run
5 Calorie Bike

Partner 1 completes full round, then Partner 2.
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 18:
7 Deadlifts (225/155)
100 Meter Run
7 Box Jumps (24/20)

Masters - 185/135

Partners complete full round, then switch.
The weight on the barbell should be a moderate load that athletes are confident they will complete every round unbroken. It is ok for teams to have multiple bars on the floor.

2017-10-31

Choctaw CrossFit

Choctaw CrossFit

103117
Group Warm-Up
Alternating every :20 seconds:
Active Stretching
Quad Stretch
Knee to Chest
Solider Kicks
Walking Spidermans
Walking Samson
Air Squats
Inchworms
Sit-ups
Broad Jumps
Bunny Hops

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Rehearsal
1 Round
10 Double Unders
5 Power Cleans
10 Double Unders
5 Toes to Bar
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Masters - 95/65

Score = rounds & reps
In this grip intensive workout, strategic breakups from the beginning will lead to consistency later in the workout. Let’s break because we want to, not because we have to. Proficiency on double unders will determine much of the strategy there, but aiming for 1-3 planned sets on all of these movements. 1×30, 2×15, or 3×10 on the double unders are some options for athletes. On the toes to bar and cleans, 6-5-4 or 5-5-5 from the onset of the workout are sets that can be maintained once we are past the 10 minute mark.

2017-10-30

Choctaw CrossFit

Choctaw CrossFit

103017
Group Warm-Up
:30 Seconds
Jumping Jacks
Active Samson
Walkouts
Air Squats
Active Spidermans
Side Lunges
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – 1:00 Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Overhead Stretch on Wall – :30 Seconds
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.
Thruster (15:00 to a heavy set of 5)
Metcon (AMRAP - Reps)
AMRAP 7:00
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees

Add 3 Repetitions per round.

Score = total reps

Masters - 75/55

2017-10-29

Choctaw CrossFit

Choctaw CrossFit

102917

2017-10-28

Choctaw CrossFit

Choctaw CrossFit

102817
Metcon (AMRAP - Reps)
AMRAP 7:
Burpee Box Jump Overs (24/20)
On the Minute: 7 Deadlifts (225/155)

Score = total burpees

2017-10-27

Choctaw CrossFit

Choctaw CrossFit

102717
Group Warm-Up
1 Minute
Easy Bike or Row
Active Spidermans

:45 Seconds
Medium Bike or Row
Active Samson

:30 Seconds
Faster Bike or Row
Air Squats

Dumbbell Warmup:
*Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Dumbbell Ankle Stretch – :30 Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Dumbbell Squat Hold – 1 Minute
With the dumbbell in a goblet position, sink down into a deep squat, using the elbows to drive the knees out. Not concerned with where the chest is on this stretch

Dumbbell Leverage Squat – 1 Minute
The dumbbell will start on the ground in front of the athlete. Athletes will grab the dumbbell with both hands, focusing on pulling the chest as high as possible while driving the hips forward and keeping the heels grounded.
Rehearsal
1 Round
10 Air Squats
8 Calorie Bike or 5 Calorie Row
6 Alternating Dumbbell Snatches
Metcon (Time)
5 Rounds:
21 Air Squats
15/10 Calorie Schwinn Bike or 10/7 Calorie Row
9 Alternating Dumbbell Snatches (50/35)

Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 9 total reps.

2017-10-26

Choctaw CrossFit

Choctaw CrossFit

102617
Group Warm-Up
Line Drills:
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Couch Stretch – :30 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Rehearsal
1 Round
20 Double or Single Unders
10 Sit-ups
50 Meter Wreckbag Run
Metcon (Time)
For time:
100 Double Unders, 50 AbMat Sit-ups, 200m MB Run
80 Double Unders, 40 AbMat Sit-ups, 200mMB Run
60 Double Unders, 30 AbMat Sit-ups, 200m MB Run
40 Double Unders, 20 AbMat Sit-ups, 200m MB Run
20 Double Unders, 10 AbMat Sit-ups, 200m MB Run

*Runs completed with Medball (20/14)

If unable to run, complete one of the following:

100 Meter Weighted Walk
20/15 Calorie Schwinn Bike (no arms)

2017-10-25

Choctaw CrossFit

Choctaw CrossFit

102517
Group Warm-Up
Barbell Warmup + Active Stretching:
:30 Seconds Jumping Jacks
10 Good Mornings
10 Back Squats

:30 Seconds Push-ups to Down Dog
10 Elbow Rotations
10 Strict Press

:30 Seconds Active Spidermans
10 Stiff-Legged Deadlifts
10 Front Squats

:30 Seconds Active Samson
10 Deadlifts
10 Push-ups
Mobility
Couch Stretch – :30 Seconds Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.
Rehearsal
Rehearsal today will be an extension of the weight build up. Want to make sure that athletes get at least 3 repetitions in at each weight for each movement in order to confirm weight. Want the opening weight for back squats to be on the bar at the conclusion of the build up. Other weights should be in a place where athletes can complete the movement safely.
Metcon (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Push Press (115/80)
50 Push Press (135/95)
AMRAP Push Press (155/105)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

*The score for each section is total reps at the last barbell.*

Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh.
With a 1:2 Work to Rest ratio today, we want athletes working hard for larger sets, but never to the point of failure. Switching before reps start to become a big struggle on the way up will ensure that athletes are able to continue to move efficiently through these sets. When athletes reach close to failure, it takes a significant amount of time to recover from. Moving well and moving smart will allow each team to get the most possible reps at each station. The majority of the three minutes of rest will be the transition and setup for the following movement.

2017-10-24

Choctaw CrossFit

Choctaw CrossFit

102417
Group Warm-Up
Line Drills:
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Childs Pose on Box – 1:00
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.
Rehearsal
1 Round
100 Meter Run
5 Wall Balls
5 Box Jumps
5 Kettlebell Swings
5 Pull-ups
Metcon (Time)
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

*1 Round of Kelly:
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)

*1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

500/400 Meter Row
40/30 Calorie Schwinn

2017-10-23

Choctaw CrossFit

Choctaw CrossFit

102317
Group Warm-Up
:30 Seconds
Slow Row
Slow Bike

Medium Row
Medium Bike

Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Inch Worms

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Mobility
Overhead Stretch on Wall – :30 Seconds
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.
Rehearsal
1 Round
5 Calorie Row
5 Power Snatch
5 Calorie Row
5 Clean & Jerks
Metcon (Time)
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)

directly into…

15-12-9
Calorie Row
Clean and Jerks (95/65)
Using the same weight on the barbell across both movements, with the power snatch most likely being the limiting factor. This should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, looking to accomplish these in no more than three sets