CrossFit WODs

Date: Monday, May 19, 2025

Theme: Barbell Cycling and Gymnastics Ladder

Uppvärmning (10-15 minuter)

5 minutes of light cardio (e.g., Rowing, Air Bike, or Jump Rope)

Dynamisk stretching och rörlighet:

PVC Pipe Pass Throughs (10 reps)

Shoulder internal/external rotations with a band (10 reps each direction per arm)

Jumping Jacks (20 reps)

Air Squats (10 reps)

Ring Rows (10 reps, adjust difficulty)

Date: Sunday, May 18, 2025

Theme: Strength and Longer Conditioning

Uppvärmning (10-15 minuter)

5 minutes of light cardio (e.g., Rower, Ski Erg, or light jog)

Dynamisk stretching och rörlighet:

Air Squats (10 reps)

Walking Lunges (10 each leg)

Thoracic Spine Rotations (10 each side)

Banded Shoulder Distraction (1 minute each arm)

Couch Stretch (1 minute each leg)

Date: Saturday, May 17, 2025
Theme: Partner WOD – Work Together!
Uppvärmning (10-15 minuter)
5 minutes of light partner cardio (e.g., Partners row/bike together for 5 minutes, switching every 30 seconds)
Partner Dynamic Stretching and Mobility:
Partner Assisted PVC Pass Throughs (10 reps)
Mirror Squats (Facing partner, hold hands, squat together – 10 reps)
Partner Wheelbarrow Walk (Walk on hands while partner holds feet – 20 feet each)
Partner Band Pull-Aparts (Use a resistance band, partners pull against each other – 10 reps)

Date: Friday, May 16, 2025
Theme: “Chipper” – Grind Through the Reps

Uppvärmning (10-15 minuter)
5 minutes of light cardio (e.g., Rower, Ski Erg, or light Jog)
Dynamisk stretching och rörlighet:
PVC Pipe Pass Throughs (10 reps)
Good Mornings with PVC Pipe (10 reps)
Walking Lunges with overhead reach (5 each leg)
Thoracic Rotations (10 each side)
Light barbell or PVC pipe muscle cleans (5 reps)

Datum: 13 maj 13 maj 2025

Theme: EMOM – Pacing and Consistency

Uppvärmning (10-15 minuter)

5 minutes of light cardio (e.g., Assault Bike, Ski Erg, or light Jump Rope)

Dynamisk stretching och rörlighet:

Rörlighet i axlarna (t.ex. banddragningar, armcirklar)

Rörlighet i höfterna (t.ex. Spiderman-stretch, bensvängningar)

Torso Twists (10 repetitioner på varje sida)

Knäböj Terapi mot en vägg eller rigg (fokusera på djup och fotledsrörlighet)

Date: May 12, 2025

Theme: Strength and Conditioning – Heavier Lift and Bodyweight

Uppvärmning (10-15 minuter)

5 minutes of light cardio (e.g., Rowing, Jumping Jacks, or Air Bike)

Dynamisk stretching och rörlighet:

Cat-Cow (10 repetitioner)

Fågelhund (10 repetitioner på varje sida)

Walking Lunges med Torso Twist (5 på varje sida)

Pec-stretch på vägg eller rigg (30 sekunder på varje sida)

Date: May 9, 2025

Theme: Short, Intense Metcon with Skill Practice

Uppvärmning (10-15 minuter)

5 minutes of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)

3 Rounds of:

10 PVC Pass Throughs (or Dislocates)

10 Air Squats

10 Push-ups to Downward Dog

10 segundos (each side) Couch Stretch (using a wall or rig)