Monday 01 July 2019

Strength / Position Improvement

Tempo Pausing Front Squat 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Work Capacity

For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups

1000 m run is:
- one long lap
- one short lap
- 200m turn around

Friday 28 June 2019

Team Workout; teams of three
"Walmart" AMRAP 30: 7/5 Calorie Assault Bike 10 Medball Squat Jumps (30/20) 5 Power Clean and Jerks 1st 6 Rounds - 95/65 2nd 6 Rounds - 115/85 3rd 6 Rounds - 135/95 4th 6 Rounds - 155/105 Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Thursday 27 June 2019

Work Capacity
"El Nino" For Time: 1 Mile Run 50 DB Snatches (50/35) 400 Meter Weighted Run 30 Pull-Ups 20 Burpee Box Jumps (24"/20")

Wednesday 26 June 2019

Strength Skill
Power Snatch Complex
On the 2 min for five sets
1x Hang Power Snatch
2x Power Snatch
3x Overhead Squat

Work Capacity
AMRAP x10 min
12x Deadlifts
9x Overhead Squats
6x Hang Power Snatches

Accessory Work
Four Rounds for Quality
18x Banded Good Morning
15x Four-Count Flutter Kicks
12x Glute Bridges

Tuesday 25 June 2019

Gymnastic Strength
Strict Handstand Pushups - max set for reps
Strict Pullups - max set for reps

Work Capacity - Helen
Three Rounds for Time:
400m Run
21x Kettlebell swing @53/35 lbs
12x Pullups

Monday 24 June 2019

Strength
Back Squat work up to a heavy triple

Work Capacity
Three Rounds: 75x Double-Unders 50x Air Squats 25/18x Calorie Row

Core
Tabata Ab-Mat Situps

Friday 21 June 2019

Strength:
Squat Clean and Jerk On the 2:00 x 5 Rounds: 1 Rope Climb (15') 40 Double-Unders 2 Squat Clean and Jerks

Work Capacity:
In Teams of 3, with a 30:00 Time Cap: 800m Sandbag Run (70/50) 75 Box Jump Overs (24"/20") 50 Power Clean and Jerks (155/105) 15 Rope Climbs (15') 50 Power Clean and Jerks (155/105) 75 Box Jump Overs (24"/20") 800m Sandbag Run (70/50)

Rope Climb Scales:
- Peg Board Ascents
- 2x Pullups + 3x TTB

Thursday 20 June 2019

Work Capacity:
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike/row
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

Accessory - For Time:
50x Strict Pullups*
*every time you come off the bar, complete 5x strict ring dips
cap = 7:00

Scales:
Pullups - banded pullups, ring rows (mark your foot position so it doesn't move as you get tired), DB Bent Rows
Dips - banded dips, ring pushups (with rings hovering just off the floor is ideal, or on an incline as needed)
any scale you pick should be a strict, controlled movement; no kipping substitutions

Wednesday 19 June 2019

Strength
Every 2:00 x6 sets
3x Thrusters
No racks; all sets will come from the ground

Work Capacity
For Time:
25x Thrusters @95/65
400m Run
25x CTB Pull-Ups
400m Run
25x Thrusters @95/65

Tuesday 18 June 2019

Deficit Deadlift (3")
6 sets of 2 reps, as heavy as possible with good form

*NOTE: if you are still working on the mobility/stability to do a deadlift from the floor with a neutral spine, you will be working from the floor today

Conditioning
Three Rounds for Time:
500m Row or 400m Run
12x Burpees
21x Box Jumps @24/20"

Accessory
Three Rounds for Quality:
100m Farmer's Carry (turn right out of the CrossFit door and walk to the second pillar = 50m)
Accumulate 60 sec Hollow Hold or appropriate scale
2:00 rest between rounds

Acceptable Subs for Hollow Hold:
Knees Bent Hollow Hold
Plank
Sled Drag
Tire Flips

Monday 17 June 2019

Snatch
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat

From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance

From the 10:00-20:00:
Heavy Single - Hang Squat Snatch

Conditioning
"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Friday 14 June 2019

Power Snatch

Warm up, then take five singles to build to a moderately heavy weight

"Gut Check" 

Teams of 3, with a 25:00 Time Cap: 

200/140 Calorie Assault Bike 

... Directly into: 

3 Rounds: 

50 Toes to Bar 

50 Box Jump Overs (24"/20") 

50 Power Snatches* 

Round 1 Barbell - 95/65 

Round 2 Barbell - 115/85 

Round 3 Barbell - 135/95

Thursday 13 June 2019

Work Capacity For Time: 40 Kipping Handstand Pushups 30 Pullups 10 Rounds of "Macho Man" (185/135) 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Jerks

Just the WOD today. It'll be enough, trust us :)

Goal = sub 20 min to score in the top 25%
Cap = 30 min

Subs:
- sub dumbbell push presses if unable to do HSPU; choose a weight that is challenging
- sub ring rows or banded pullups if unable to do Pullups (pick the substitution you use less often)

Wednesday 12 June 2019

Overhead Squat 5 Sets: 1x Tempo Overhead Squat* + 1x Overhead Squat *Tempo @5-2-1-1 (5 sec down, 2 sec pause at bottom, 1 sec stand, 1 sec hold at top)

Conditioning Part #1 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 12 Overhead Squats (95/65) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 Part #2 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 8 Overhead Squats (115/85) 4 Burpee Box Jump Overs (24"/20") Rest 5:00 Part #3 In a 5:00 Window... 100 Double-Under Buy-In Time remaining, AMRAP: 4 Overhead Squats (135/95) 4 Burpee Box Jump Overs (24"/20")

Tuesday 11 June 2019

Power Clean Clean Primer: 5 Sets: 1 Hang Clean High Pull 1 Low-Hang Power Clean ... Followed by: "On the 1:30" x 5: 1 Hang Power Clean 1 Power Clean

Build to a moderately heavy weight for the complex.

Conditioning 15x Power Cleans
600m Run* 10x Power Cleans
400m Run* 5x Power Cleans
200m Run*
Rx - 155/105

*for the run distances, turn left out of the front door. For 600m, turn around at the Starbucks driveway. For 400m, turn around at the last parking meter (the fifth one) on the curved side of the other building. For 200m, turn around at the fire plug on the wall in front of Cafe Mezzanotte.

Monday 10 June 2019

Back Squat On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 77% On the 2:00... 1 Rep @ 87% On the 4:00... 3 Reps @ 80% On the 6:00... 1 Rep @ 90% On the 8:00... 3 Reps @ 83% On the 10:00... 1 Rep @ 93%

On the 2:00 x7 sets: 4x toes to bar 2x bar muscle ups 1x hang power snatch 1x overhead squat1x hang squat snatch

Pick your own weight for the WOD. This should be a weight that you know you won't have any misses with, but that is still challenging. This same method applies to the toes to bar and bar muscle ups if scaling: challenging, but no failed reps.

Friday 07 June 2019

Barbell Cycling
On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
Complex does not need to be completed unbroken.

Conditioning
"Adderall"
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

Try to get over 70 total reps for all three parts combined.

Thursday 06 June 2019

Strength: Alternating OTM x 10 (5 Rounds):
Odd - 3-5 Strict Ring Dips
Even - 5 Front Squats

Conditioning
"Death Race"
5 Rounds:
15/10 Calorie Assault Bike or Row
10 Burpees

Cap = 10:00
Goal = 6:30 or faster

Wednesday 05 June 2019

Push Jerk
5 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
... Followed by:
5 Sets of 1:
Push Jerk

Conditioning
"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

Try to get four rounds if you can    :)

Tuesday 04 June 2019

Deadlift
Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts

Conditioning
"Jelly Belly"
50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts
Rx Barbell – 275/185

Cap = 16:00
Goal = 12:00

Monday 03 June 2019

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%

"Running Cindy On Acid" 25 Min AMRAP With a partner While one partner runs 400 the other completes AMRAP 5 pull ups 10 HSPU 15 Air squat