WODs

September 22

Strength

Squat Clean + Jerk:
EMOM 10: 1 Rep
– Spend 5:00 warming before starting the clock
– Start at 50% and add weight each round
– Goal is to end around 85% of 1RM.

Conditioning

7 RFT:
5 S20H (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
Rest 60s

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
*Step-ups are permitted here

 

Extra Credit

50 Banded Hip Flexor Pulls each leg
100 Banded leg Curls each leg

 

Training Intent

– Strength: Work up to a 2-3 challenging sets of squat clean and jerk. These should not be maximal.

September 21

“Goat EMOM”
EMOM 10:
ODD Mins: 1 Movement Athlete Choice
EVEN Mins: 1 Movement Athlete Choice
– Athletes will choice 2 movements that they need to work on. Usually most athletes know where their weaknesses lie, but beginners may need some guidance. Perform small sets to reinforce good movement patterns. This should NOT be a challenging EMOM.

WOD

5-6 Rounds of:
1a) 60S Max Effort Calorie Bike
1b) Front Rack Carry x 100 Ft (53s, 35s).
1c) L-Sit x 20s.
1d) Walking Lunges x 20 Reps (Athlete choice of weight)
1e) 10 BB Row + 8 Thrusters (95, 65)
*Score = For Quality
*25:00 Cap

 

Training Intent
– Skill: Choice two movements that need work.
– Metcon: Goal for today is just to keep moving.  Overall, this is NOT for time. Focus on quality and not quantity.

September 20

Strength

1) Floor Press: Work up a 1RM. Rest 2:00
*Compare to close grip bench press max from month 1 as these numbers should be close. If the numbers from close grip bench press max are lower, then you need to reinforce proper leg drive bench press and continue to improve tricep strength as this will carry over to other movements.

2) DB or KB Hammer Curls: 3 x 10. Rest 60s.

 

Conditioning

“Double Jump”
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)

L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
18:00 Cap

 

Extra Credit

“Dirty 30s”
3 x 10-10-10
DB Tricep Extensions to forehead + Rolling Tricep Extensions + Neutral Presses

 

Training Intent

– Strength: These are great for enhancing lockout so make sure athletes keep elbows and have a spot.
– Metcon: . Adv athletes should shoot for sub 12:00.

September 19

Strength

Power Clean:
6 x 3. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps. Same guidelines as yesterdays Squat Snatches
– Between sets athletes should be getting set-up for metcon ie. wallballs, wallclimbs and their rowers.

 

Conditioning

“Snowball”
AMRAP 20:
Row 500 meters
2 Wallclimbs
12 Power Cleans (115, 75)
15 Wallballs (20, 14)

Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (Half Wallclimb) (14, 10)
L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)
 

Extra Credit

Abs with a plate switch: 4 x 20s max reps. Rest 60s.

 

Training Intent

– Strength: Power clean work today should be same intent as Mondays Squat Snatches with focus on technique. These are not touch n go reps and should be heavier than the weight for the metcon.
– Metcon: 75-85% of MHR. Transitioning between movements should account for most if not all of the rest so make sure scaling is correct so movements can be done efficiently. Set a goal for your 400 meter row pace ie. 500m split 1:55 for the entire workout.

September 18

Strength

Squat Snatch: 8 x 2. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps. This can be technique work for beginners with empty barbell. ”

 

Conditioning

“Ring of Fire”
For time:
21-15-9
Overhead Squats (115, 75)
Pull-ups

Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (Assisted Pull-ups)
L1: (65, 35 Front Sq) (Ring Rows)
10:00 Cap

 

Extra Credit

8:00 Accumulate Max 100 meter Trips of Single Arm Farmer Carry, AHAP.

 

Training Intent

– Strength: 8 sets of doubles adding weight each set for squat snatches. These are NOT touch n go.
– Metcon: This workout should be completed at near maximal output, unbroken sets for the entire workout if possible. The time cap is 10:00. Advanced athletes should shoot for sub 5:00. If OHS is not a viable option to scale to a Front Squat

September 17

The Week Ahead

Mon – Squat Snatch + “Ring of Fire”
Tue – Power Clean + “Snowball”
Wed – Floor Press + “Double Jump”
Thurs – GOAT work & Metcon
Fri – Squat Clean + Jerk EMOM & Triplet
Sat – CrossFit “Hope” – Going Gold for Childhood Cancer Awareness
Sun – Open Gym

September 16

Team Conditioning

Teams of 3 for time:
Run 1 Mile w. Medball Together (20, 14)
150 Goblet Squats (70, 53)
Run 800 meters with medball Together
150 Russian Swings (70, 53)
Run 600 meters with medball Together
150 Thrusters (95, 65)
40:00 Cap

L3: (53, 35) (75, 55)
L2: (45, 25) (65, 35)
L1: (35, 25) (45, 25)

– One person works at a time on KB movements and thrusters, but medball runs will be completed together. Athletes can pass the ball off while they run. If the ball touches the ground on their run there is a 5 Burpee penalty for each athlete when they come back to the gym.

Training Intent

– Metcon: Have fun with this one today and don’t worry about your time. KB weight choices should be a little heavier today as the total volume is relatively low. Thrusters should be relatively light today.

September 15

Strength

1) Wide Stance Box Squat:
7 x 3 @60-70%, every 60s.
– use 13-15?” Box.
– +5% from last week
– Ensure each set is done explosively + athletes sit back on the box
– This % is of your athletes 1RM Back Squat.
2) Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.

 

Conditioning

“Open WOD 13.1”
AMRAP 17:
40 Burpees
30 Power Snatch (75, 45)
30 Burpees
30 Power Snatch (135, 75)
20 Burpees
30 Power Cleans (165, 100)
10 Burpees
AMRAP Snatches (210, 120)

– All Levels: Scale down each weight by 10-20#s
– Score = total reps

Extra Credit

Deadbug + Reverse Crunch: 3 x 10. Rest 60s.
Supermans x 50-100 Reps (squeeze glutes at top). Rest as needed.

 

Training Intent

– Strength: Final week of Box Squats. Loads should be slightly heavier but speed/technique should be on point by now. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable.
– Metcon: Consistent breathing and pacing the entire workout. If you are not comfortable with the snatch, you can sub power cleans for snatches.

September 14

Partner Conditioning

3 RFT w. a partner:
Row 1500 meters
10 Curtis P’s (115, 75)
30:00 Cap

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press

Extra Credit

7:00 of Tissue Work – aka STRETCH/GRAB A FOAM ROLLER

 

Training Intent

– Metcon: Aerobic workout today. Breaking up sets is your choice, but one person works at a time.

September 13

Strength

EMOM 9:
2 Split Jerks @80%
– +5% from last week.
– There should be no missed sets
– Beginners: Push Press, 6 x 4. Heavier than last week.
– Spend 7-10:00 working up to work weight before starting clock.

 

Conditioning

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Rx+
“Mary”
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)

 

Extra Credit

3 Rounds of:
1 1/4 KB Tricep Extensions x 10-12. Rest 30s.
KB Hammer Curls x 10-12. Rest 30s.

 

Training Intent

– Strength: Final week of dynamic work with jerks. Weights should be challenging but there should be no missed sets. Increase loading from last week if needed. If you MISSED last Wednesday then they can use 75% or a moderate weight for all sets.
– Metcon: This is a high-volume gymnastics piece as many of you may now so pacing and staying away from muscular failure is key. You should look to complete a set every 60-90s depending on your ability.

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