5th Element Combat Fitness | Fort Lauderdale
Every Second Counts

WOD

CrossFit YP1 Workout of the Day (WOD) — Week Preview

Today we will have our regularly scheduled 10 am WOD and 11 am Yoga! Open gym will be from 10 am - 12 pm.

15 September 2019

WOD

"TRIPLE AMRAP"
AMRAP x 5 MINUTES
5 KB Swing (53/35)|(35/26)
5 Wall Ball (20/14)
5 Up-Down
10 KB Swing
10 Wall Ball
5 Up-Down
15 KB Swing
15 Wall Ball 5 Up-Down
...and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout.

-Rest 2:00-

AMRAP x 5 MINUTES
Pick-up where you left off!
-Rest 2:00-

AMRAP x 5 MINUTES
Pick-up where you left off!

FINISHER

"BEACH BODY ABS"

2-3 SETS:

30 Russian Twists (use WB)
30 Heel Taps Over WB


16 September 2019

Strength

SUMO DL High PULL Review

WOD

3 ROUNDS FOR TIME:

20 Sumo DL High Pull (115/75)|(95/65)
20 Push Press 800m Run

FINISHER

"BEACH BODY ABS"

2 SETS

10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold


17 September 2019

SKILL

Pull-Up and Rope Climb review

WOD

EMOM x 24 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - Gymnastic Pull of Choice*
MIN 3 - :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options: Pull... 5-10 Ring Rows; 5-10 Strict Pull-ups; 5-15 Kipping Pull-ups; 1-2 Legless Rope Climbs; 2-3 Rope Climbs


18 September 2019

strength

5x3 (20X1)

Back Squat @70-80% of 1RM*

-Rest at Least 2:00 b/t Sets-

PRE-WORKOUT PREP

*To be performed after the squat session, prior to the workout.

2 SETS OF:
10 PVC Pass Throughs
5 PVC Overhead Squats
5 Push Ups

WOD

EVERY 5:00 FOR 3 SETS:

12 Burpee Over Bar
12 Front Squat (135/95)|(95/65)
400m Run

*Rest the remainder of the time until 5:00 then start the next set.

POST WOD COOL-DOWN

5:00 Slow Pedal on Bike


19 September 2019

STRENGTH

10 MINUTES TO BUILD TO...

5 Rep KB Snatch (R/L)*

*Keep weight moderate-heavy

WOD

"MINI NATE"

AMRAP x 12 MINUTES:

4 Pull-ups
6 Hand Release Push-up
4/4 KB Snatch (53/35)


20 September 2019

Strength

ON A 10:00 RUNNING CLOCK...
Spend the initial 5:00 building in weight to a moderate load.

At minute 5:00 begin the following…

EMOM x 5:00 minutes
1 Clean and Jerk
Rest :15
1 Clean and Jerk

WOD

"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES:

1 Power Clean & Jerk (225/155)|(155/105)


*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.


21 September 2019

skill

5:00 min of mobility as a class

WOD

IN TEAMS OF 2...

AMRAP x 12 MINUTES:
200m Run
-Rest 1:30-

AMRAP x 12 MINUTES:
4 Push-ups
8 KB Swing (53/35)|(35/26)
16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.