WODS 11/20-11/26
Nov
19
to Nov 26

WODS 11/20-11/26

MONDAY 11/20/2017

WARMUP:

: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

 

STRENGHT: Overhead Squat

5 Sets of 3 ( Every 90 seconds) 

 

 

WOD

AMRAP 15:

60 Double Unders 

30/21 Calorie Row

15 Overhead Squats (115/80)

 

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

30/21 Calorie Assault 

400 Meter Run

 

Movement Substitutions

Reduce Reps 

120 Single Unders 

1 Minute Double Under Practice

 

TUESDAY 11/21/2017

WARMUP:

 

100 Meter Row

10 Air Squats

100 Meter Row

10 Spidermans 

100 Meter Row

10 Samsons

100 Meter Row

10 Overhead Squats

100 Meter Row

10 Sloppy Push-Ups

 

 

 

 

 Handstand Push-ups

AMRAP 2:00

Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)

Rest 1:00

 

AMRAP 2:00

Strict Handstand Push-ups

Rest 1:00

 

Max Strict Press (95/65)*

*Continuous motion, no pausing overhead or in rack

 

 WOD

5 Rounds, On the 4:00 

12 Toes to Bar 

15 Deadlifts (185/135)

12/9 Calorie Assault Bike

*Score is your slowest 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 Assault  Bike, complete one of the following:

200 Meter Run

200 Meter Row

EXTRA CREDIT:  Midline

2:00 L-Sit

Every break: 10 GHD Sit-Ups

*Using Parallette Bars you are accumulating a total of 2 minutes. 

EXAMLPE: If your first L-Sit is 30 seconds you will then do 10 GHD Sit-Ups, You will then start back at 31 seconds. Continue this until you get 2:00 minute L-Sit or a Max of 80 GHD Sit-Ups

 

 

11/22/2017 WEDNESDAY

WARMUP:  

: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

 

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.

 

“Front Loader”

Teams of 3:

AMRAP 7

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7

50 Front Squats (135/95)

50 Front Squats (155/105)

AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

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.

 

11/23/2017 THURSDAY (GYM CLOSED)

HAPPY THANKSGIVING

11/24/2017 FRIDAY (OPEN GYM) 8-10AM

WARMUP: 

Coaches Choice

 

 

“Voorhees”

AMRAP 13:

55 Burpees

55 Pull-ups

55/40 Calorie Row

55 Handstand Push-ups

Movement Substitutions

Reduce Reps 

Jumping Pull-ups

Banded Pull-ups 

Ring Rows

 

 

EXTRA CREDIT/ NOT FOR TIME

30 Strict Toes to Bar 

45 GHD Sit-Ups

60 Abmat Sit-Ups

 

SATURDAY 11/25/2017

WARMUP:

 

:30 Seconds

Jumping Jacks 

Side Lunge 

Active Spidermans 

Cossack Squats 

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

 

 

“Third Wheel”

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.

 

 

SUNDAY 11/26/2017

WARMUP:

Line Drills

500 Meter Row

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

 

“Sweet 16”

On the Minute x 16 (8 Rounds)

Odd Minutes – 15/12 Calorie Row 

Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

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 Schwinn Bike 

14/10 Calorie Assault Bike

View Event →

WODS 11/13-11/19
Nov
12
to Nov 19

WODS 11/13-11/19

MONDAY 11/13/2017

WARMUP:

: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

 

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.

 

“Dirty 30”

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

 

Movement Substitutions

Reduce Reps 

Pull-ups 

Jumping Chest to Bar Pull-ups 

Jumping Pull-ups 

Banded Chest to Bar Pull-ups 

Banded Pull-ups 

Ring Rows

 

 

 

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. With 10 different movements in this workout, movement substitutions for certain movement included in the “Teaching” section. The total reps of this workout can be modified on top of modified certain movements.

 

 

TUESDAY 11/14/2017

WARMUP:

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

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

 

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

 

EMOM x 10

2 Power Snatches

followed by…

“Run Down”

4 Rounds:

15 Power Snatches (75/55)

30 Double Unders

200 Meter Run

Starting the day with a weightlifting session where athletes can practice the skill of the power snatch and get under some heavier loads. Athletes will have the opportunity to either build in weight over the course of the ten minutes or stay at the same weight across. Conditioning piece to follow in which 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 

14/10 Calorie Assault Bike

 

Movement Substitutions

Reduce Reps 

60 Single Unders 

:30 Seconds Double Under Practice 

 

30 Lateral Line Hops

 

WEDNESDAY 11/15/2017

WARMUP:

 

 

: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

 

“Doce”

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an interval work triplet today. The weights on the barbell get lighter each round and should be something that athletes could complete in 1-3 sets within the workout.

 

 

EXTRA CREDIT/Gymnastics Conditioning

1-2-3-4-5-6-7-8-9-10

Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1

Unbroken Toes to Bar

 

THURSDAY 11/16/2017

WARMUP:

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.

 

Farmer’s Tan”

Teams of 3:

AMRAP 20:

200 Meter Farmers Carry (70’s/53’s) 

50/35 Calorie Assault Bike

200 Meter Farmers Carry (70’s/53’s) 

75 Wall Balls (20/14)

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 

800 Meter Team Run

 

 

FRIDAY 11/17/2017

WARMUP:

 

200 Meter Run

then

:20 Seconds

Air Squats 

Push-up to Down Dog

Down Dog with Foot Pedal 

Active Spidermans 

Burpees

Barbell Warmup

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

 

Strength: Back Squat

5 Sets of 3 @ 85%

 

 

Conditioning

8 Rounds 

:20 Seconds Back Squats (45/35)

:10 Seconds Rest 

:20 Seconds Double Unders 

:10 Seconds Rest

 

Rest 3:00

 

8 Rounds: 

:20 Seconds Calorie Row 

:10 Seconds Rest

 

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. Tabata style conditioning piece to follow. The first 20/10 interval is back squats. The second is jump rope. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained

 

 

SATURDAY  11/18/2017

WARMUP:

 

200 Meter Run

then

:20 Seconds

Air Squats 

Push-up to Down Dog

Down Dog with Foot Pedal 

Active Spidermans 

Burpees

Barbell Warmup

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

 

WOD

15 Clean & Jerks (135/95) 

800 Meter Run

4 Rope Climbs

800  Meter Run

40 Burpees

 

 

Movement Modifications

Reduce Repetitions 

Half Height Rope Climbs 

Bent Knee Seated Rope Pulls 

Straight Leg Seated Rope Pulls

 

SUNDAY 11/19/2017

WARMUP:

 

Line Drills

500 Meter Row

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

 

Weigh Anchor”

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.

 

View Event →
WODS 10/30-11/11/5
Oct
29
to Nov 5

WODS 10/30-11/11/5

MONDAY 10/30/2017

WARMUP:

Row 500 meters 

Then 30 seconds of:

Active Spidermans 

Active Samson 

Push-up to Down Dog 

Air Squats 

Walkouts

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

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.

 

 

GYMNASTIC PULLING

Benchmark testing this week.

Choose from one of the following tests, with the first being ring muscle-ups, and the second being strict CTB pull-ups (banded as required). If we have ring-muscle ups, let’s choose option A. If we are inconsistent on the rings, or are working on the mechanics of the movement, complete the strict variation. From there, every Monday, where one group will be completing ring muscle-ups, the second group will be completing progressions towards developing the muscle-up.

Option A

AMRAP 2:00 – Ring Muscle-Ups

Rest 1:00

AMRAP 1:00 – Ring Muscle-Ups

Rest :30s

AMRAP :30s – Ring Muscle-Ups

Post total ring muscle-ups to the tracker below.

2:00 / 1:00 / :30 – Ring Muscle-Ups

Reps

 

RxPublic

Notes

 

 

 

 

Option B

AMRAP 2:00 – Strict CTB Pull-Ups

Rest 1:00

AMRAP 1:00 – Strict CTB Pull-Ups

Rest :30s

AMRAP :30s – Strict CTB Pull-Ups

We are looking for the range of motion in the CTB pull-up as this additional pull for height is functional strength we can use towards our muscle-up in progress. It is possible to have strong *chin over* pull-ups, but a significant lack of strength in the final pull. Band as required here, but make a note on which band we use for re-testing at the end of the cycle. As a reminder, we will continue to build strict strength in this cycle, but, every week for this specific group we will be focusing on progressions towards the ring muscle-up.

Post total strict CTB pull-ups to the tracker below.

2:00 / 1:00 / :30 – Strict CTB Pull-Ups

 

“Power Down”

For Time: 

15-12-9

Calorie Row 

Power Snatch (95/65)

directly into…

15-12-9

Calorie Bike 

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. If unable to schwinn bike, complete on of the following:

15-12-9 Calorie Row 

10-8-6 Calorie Assault Bike

 

TUESDAY 10/31/2017

WARMUP:

 

 

500m Light-Paced Row

5 Spiderman and Reach, each leg (Video)

10 Slow Scap Retractions (Video)

 

At low intensity, and at a lighter kettlebell weight…

200 Meter Light Jog

10 Air Squats, 10 Box Jumps (step down), 10 Kettlebell Swings

 

At moderate intensity, at working kettlebell weight…

200 Meter Moderate Jog

7 Wallballs, 7 Box Jumps, 7 Kettlebell Swings

At workout intensity…

100 Meter Run

5 Wallballs, 5 Box Jumps, 5 Kettlebell Swings

Rest 3:00-4:00, and begin the conditioning below.

 

“Kelen Helly”

For Time:
1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

 

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

 

WEDNESDAY 11/1/2017

WARMUP:

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

 

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.

 

“Slot Machine”

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 Bench Press (135/95)

50 Bench Press (155/105) 

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7: 

50 Deadlifts (185/135) 

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allows. If limited on barbells, benches, or weights, start athletes on opposite AMRAPs. 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. If unequipped with enough benches, complete Push Press at 115/80, 135/95, 155/105.

 

 

THURSADAY 11/2/2017

WARMUP:

 

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

 

“Annie Got Wrecked”

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

 

Runs completed with Wreckbag (50/35)

 

Choosing a variation on the rope that athletes can find a consistent rhythm with. Each 200 Meter Run will be completed with a Wreckbag. If not equipped with a wreckbag, substitute a weighted run or carry of any kind. If unable to run, complete one of the following:

100 Meter Weighted Walk 

20/15 Calorie Schwinn Bike (no arms) 

15/10 Calorie Assault Bike (no arms)

 

FRIDAY 11/3/2017

WARMUP

1 Minute

Easy Bike 

Active Spidermans

:45 Seconds

Medium Bike 

Active Samson

:30 Seconds

Faster Bike 

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

 

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.

 

“Saved by the Bell”

5 Rounds:

21 Air Squats

10/7 Calorie Assault Bike

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. If not biking today, perform one of the following:

10/7 Calorie Row  

100 Meter Run

 

 

SATURDAY 11/4/2017

WARMUP:

 

400 Meter Run or 500 Meter Row

3 rounds:

5 Push-ups, 7 Sit-ups, 9 Squats

1:00 PVC Pass Throughs 

1:00 Alternating Spidermans

 

Mobility: 10 Minutes Stretching on your on ( Shoulders, Hips, etc.)

 

 

 

“KELLY”

        5 Rounds For Time

        400 meter Run

        30 Box Jumps (24/20 in)

        30 Wall Ball Shots (20/14 lbs)

 

SUNDAY 11/5/2017

WARMUP:

400 Meter Run or 500 Meter Row

3 rounds:

5 Push-ups, 7 Sit-ups, 9 Squats

1:00 PVC Pass Throughs 

1:00 Alternating Spidermans

 

“Finning”

4 Rounds:

10 Close Grip Dumbbell Bench Press (50/35)

15 Dumbbell Bent Over Rows, each (50/35)

20 Strict Presses (empty barbell)

25 Banded Pull Aparts

“The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” – Greg Glassman

Looking to add in some accessory work during this Sunday session. Great day to slow things down and focus on quality of movement vs. intensity. The benefit of dumbbells is similar to that of the rings. The instability of the ring dip makes it a more challenging movement. Practicing the unstable movement makes the stable movement, a bar dip for example, much easier. Similarly, training with dumbbells will work to improve barbell movements.

 

View Event →
WODS 10/23-10/29
Oct
22
to Oct 29

WODS 10/23-10/29

MONDAY: 10/23/2017

WARMUP:

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 Strict Press

5 Overhead Squats 

5 Snatch Grip Stiff Deadlifts

5 Hang Power Snatch

completed with empty barbell

 

Power Snatch

Build to Heavy Single

Grouping athletes up into teams of 2-3 as they build to a heavy single power snatch. Other barbells will be put away to increase floor space and limit the amount of bodies moving at once so coach can dial in seeing and correcting.

followed by…

 

“Isabel”

30 Power Snatches (135/95)

Starting the day off by building to a heavy single power snatch. Following this, athletes will complete the CrossFit benchmark workout, “Isabel”. The weightlifting piece is a great opportunity for the group to build the skills and positions of the power snatch that will assist them in improving their previous “Isabel” times. Athletes should build to something heavier than they will use in the conditioning piece. Within the workout, athletes should use a weight that they are capable of completing 10-15 repetitions unbroken if they had to. Rather than undoing what was done in the weightlifting skill piece before, the focus today is in improving the power snatch over the course of 30 repetitions. Going a little lighter to accomplish this is more important in the long run than clicking “Rx”.

 

 

TUESDAY 10/24/2017

WARMUP:

: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:

 

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.

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.

 

 

“Lead Foot”

AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups 

rest 4 minutes 

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar 

rest 4 minutes 

AMRAP 4:

15/10 Calorie Row 

15 Burpees

15 Pull-ups

Bringing the intensity here with short interval work. The variation on the pull-up bar for each round should be something that athletes feel comfortable doing at least 10 without dropping in the workout if they absolutely needed to. Stagger groups on opposite 4-minute intervals if short on rowers.

 

 

WEDNESDAY 10/25/2017

WARMUP:

:30 Seconds

Slow Bike 

Slow 10m Shuttle Runs

Medium Bike 

Medium 10m Shuttle Runs

Faster Bike 

Faster 10m Shuttle Runs

Barbell Warmup + Active Stretching

5 Good Mornings 

5 Back Squats 

10 Elbow Rotations

:30 Seconds Active Spidermans

5 Strict Press 

5 Stiff Legged Deadlifts 

5 Pausing Front Squats

:30 Seconds Air Squats

 

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.

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 Clean

Build to Heavy Single

followed by…

“Four Wheeler”

2 Rounds:

400 Meter Run

21/15 Calorie Assault Bike, or Rower

12 Squat Cleans (115/80)

Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. Similar to Monday, the goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that athletes are maintaining crucial points of performance. Within the workout, the weight on the barbell should be something that athletes could complete both rounds unbroken if they needed to.

 

 

THURSDAY 10/26/2017

WARMUP:

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.

:30 Seconds

Slow Row

Air Squats

Medium Row

Active Samson

Fast Row

Active Spiderman

 

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three rounds of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute equal calorie bike or 10 meter shuttle runs.

 

 

FRIDAY 10/27/2017

WARMUP:

Jogging around boxes or cones set-up in the middle of the room. Alternating between :20 seconds of a light jog and :20 seconds of active stretching.

Active Stretching

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 Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

“Dead Ahead”

4 Rounds: 

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.

 

SATURDAY 10/28/2017.   (HERO VS VILLAINS) 

WOD #1: “Iron Man”

 

 

 

 

60 Chest to Bar Pullups

40 Deadlifts (225/175)

20 Bar Muscle Ups

40 Deadlifts (225/175)

60 Chest to Bar Pullups

Remaining time: As many tandem burpees as possible (must jump over bar together to count)

Time Cap: 12 minutes

 

 

Scaled: Chest to Bar-Jumping Pull ups, Deadlifts (185/135), Bar Muscle Ups-Jumping Chest to Bar Pull-ups. Burpees must still be synchronized but can step over together.

 

Standards: Chest must make contact with bar on chest to bar pull ups and jumping chest to bar pull-ups. Deadlifts-No hitching, hips must be fully extended at the top of the lift with shoulders behind the bar. Bar Muscle ups-Must lock out arms at the top. Burpees-Chest and quads to deck.

 

 

WOD #2: “The Green Goblin Assault”

 

 

 

4 Rounds for Time

20/18 Calorie Row

20 DB Walking Lunges (50/35)

20 Handstand Pushups

Partners must alternate each round (For 2 full rounds total each partner). Must tag partner in at end of the round.

Time Cap 15 Minutes

Scaled: Row remains the same. DB Walking Lunges (35/15), Handstand Pushups- Hand Release Pushups.

 

Standards: Athlete cannot get off the rower until it reads the specified amount. Walking Lunges-DB must be touching shoulders with some part of DB but cannot be resting. Knee must touch floor and hips must fully extend at the top of the lunge. The feet do NOT have to come back together between lunges as long as the hips extend (can walk through to the next lunge). Handstand pushups can be strict or kipping. Must be fully locked out at the top of the rep, head must make contact with abmat between 25# plates. For Pushups- chest must fully touch the ground, arms must fully lock out at the top.

 

 

WOD#3: For time-Doctor Doom’s Frightening Fifty

 

 

 

Buy In: 50 Double Unders Each (Must finish all 50 before tagging partner to complete 50)

50 Clean and Jerks (115/85)

50 Wall Balls (20/14) to 10/9 ft target

50 Push Press (115/85)

50 American Kettlebell Swings (53/35)

 

Time Cap 15 Minutes

Scaled: Double unders-x2 Singles. Clean and Jerks (85/65). Wall Balls (14/10) to 10/9 ft target. Push Press (85/65). Kettlebell Swings (35/25).

 

Standards: Double unders-must pass under the feet twice per jump. Attempts do not count. Must complete all 50 before moving to the second partner. Clean and Jerks-Clean can be any kind of clean, starts from the ground. Jerk is from the shoulder to the overhead position with a second dip (not a push press, as we have that later in the WOD). Can be a push jerk, split jerk, squat jerk. Wall Balls-Hip crease below the knee on the down, must reach the target at the top. Push Press must be cleaned first, but then can go from the shoulder to overhead without coming down to the ground. Must be a push press (dip, drive) to count (not a strict press or jerk). American KB Swings must be locked out above head with ears being able to be seen through the top of the lift, with the bottom of the bell facing up at the top of the rep.

 

 

Floater WOD: “The Hulk”

 

 

 

 

2 Rep Max Hang Squat Clean

8 minute cap, must share bar.

 

Scaled: Same as RX. 

 

Standards: Bar must be deadlifted up first with a clear break before completing hang squat clean. Must be a squat clean, not hang power clean. Hips must be fully extended at the top of the lift. Must control the bar back down to the hang to hit the second rep (cannot go back to the floor to reset for second rep).

SUNDAY 10/29/2017

4 Rounds:

27/21 Calorie Schwinn Bike

21 Kettlebell Swings (53/35) 

15 Kettlebell Goblet Squats (53/35)

Choosing a weight on the kettlebell that athletes could complete 30+ repetitions of each movement unbroken when fresh. If unable to bike, complete one of the following:

21/15 Calorie Assault Bike 

21/15 Calorie Row 

400 Meter Run

 

 

View Event →
10/16-10/22
Oct
15
to Oct 22

10/16-10/22

MONDAY 10/16/2017

WARMUP:

 

: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.

SNATCH

15 minutes to build to a heavy single for the day.

No more than three misses allowed during these 15 minutes. What’s here today, we take. What’s not.. we don’t force.

Enter new current 1RM Snatch to SUGAR WOD.

 

“Fight Gone Bad”

3 Rounds

1:00 at each station:

Wall Balls (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (20″)

Push Press (75/55)

Calorie Row

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 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.

 

 

TUESDAY 10/17/2017

WARMUP:

 

: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

completed with empty barbell

 

POWER CLEAN SKILL

On the 2:00 x 7 Sets:

1 Pausing Clean Deadlift (Video)

2 Power Cleans

In this complex, we start with a pausing clean deadlift at (2) positions – just below the knee, and at mid-thigh. Come to a full stop at each position for a full one second before continuing in. At these critical positions, we are looking to check in for specific focus points:

Pause #1 (Just below knee) – Shins should be just about vertical, and our back is as rigid as can be. Lats are on, putting tension into the bar.

Pause #2 (Mid-thigh) – This is our jumping position, where we want the bar in contact with our lats engaged. Our heels still need to be down here, and our shins are ever so slightly angled forward, if not just about vertical (body type depending).

After each pausing deadlift, drop the bar from the top. Reset after a quick breath, and complete (2) power cleans, confirming our positions we passed through in the deadlift.

Percentages are meant to be on the lighter end today, as this is a primer for Friday’s heavy attempts.

Enter current/estimated Clean and Jerk

 

Submit

Set #1 (On the 0:00) – 50% of 1RM CJ

Set #2 (On the 2:00) – 55% of 1RM CJ

Set #3 (On the 4:00) – 60% of 1RM CJ

Set #4 (On the 6:00) – 65% of 1RM CJ

Set #5 (On the 8:00) – 65% of 1RM CJ

Set #6 (On the 10:00) – 65% of 1RM CJ

Set #7 (On the 12:00) – 65% of 1RM CJ

 

“Flat Tire”

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (225/155) 

20 AbMat Sit-Ups

Max Calorie Bike

 

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements.

 

 

 

WEDNESDAY 10/18/2017

WARMUP:

:30 Seconds

Easy Row 

Active Spidermans

Medium Row
Active Samson

Faster Row
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

completed with empty barbell

 

MOBILITY:

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.

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.

Warrior Squats – 10 Repetitions

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. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

“Freedom Sauce”

AMRAP 3

21 Overhead Squats (95/65)

21 Burpee Over the Erg 

Max Calorie Row

Rest 3:00 

AMRAP 3

18 Overhead Squats (115/80)

18 Burpee Over the Erg 

Max Calorie Row

Rest 3:00 

AMRAP 3

15 Overhead Squats (135/95)

15 Burpee Over the Erg 

Max Calorie Row

Rest 3:00 

AMRAP 3

12 Overhead Squats (155/105)

12 Burpee Over the Erg 

Max Calorie Row

Score today is the total calories after all four rounds. This should be a weight for the overhead squats that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the erg with no need to stand to full extension on each. Run two groups if necessary, with group 2 working while group 1 rests.

 

 

THURSDAY 10/19/2017

WARMUP:

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 

 

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.

 

“Knotted Up”

AMRAP 15:

200 Meter Run

2 Rope Climbs

 

Today’s workout is dedicated to improving technique and efficiency on the rope climb. It is very common for the workouts we do, such as “Glen”, to be of a longer time domain. Because of this longer time domain, the rope climb skill work is often rushed through in order to accommodate the workout within an hour time slot. When this happens, athletes who may be capable of completing a rope climb default to another movement substitution. Today, we can encourage those athletes to progress on what they are accustomed to doing when rope climbs show up on the whiteboard. Even if it is not “Rx”, progress is better than perfection. If your gym is not equipped with a sufficient number of climbing ropes, you can make this into a team workout or have athletes using the same rope alternate rope climb repetitions.

 

 

FRIDAY 10/20/2017

WARMUP:

:20 Seconds

Jumping Jacks 

Active Spidermans 

Walkouts

Single Unders 

Active Samson 

Push-up to Down Dog

Single Unders 

Air Squats 

Single Leg Unloaded Romanian Deadlifts

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

 

 

Warming Sets

OTM x 7 – 1 Clean and Jerk

 

Set #1 (On the 0:00) – 1 Rep @ 50% of current/estimated 1RM CJ

Set #2 (On the 1:00) – 1 Rep @ 55% of current/estimated 1RM CJ

Set #3 (On the 2:00) – 1 Rep @ 60% of current/estimated 1RM CJ

Set #4 (On the 3:00) – 1 Rep @ 65% of current/estimated 1RM CJ

Set #5 (On the 4:00) – 1 Rep @ 70% of current/estimated 1RM CJ

Set #6 (On the 5:00) – 1 Rep @ 75% of current/estimated 1RM CJ

Set #7 (On the 6:00) – 1 Rep @ 80% of current/estimated 1RM CJ

Rest as needed, and reset the clock…

 

Working Sets

On the 2:00 x 7 Sets:

Set #1 (On the 0:00) – 1 Rep @ 84% of current/estimated 1RM CJ

Set #2 (On the 2:00) – 1 Rep @ 88% of current/estimated 1RM CJ

Final (5) sets, on the 4:00, 6:00, 8:00, 10:00, and 12:00, build to a heavy single for the day.

 

“Double or Nothing”

3 Rounds:

75 Double Unders

50 Air Squats

15 Power Cleans (135/95)

 

Movement Substitutions

Reduce Reps 

1:00 Double Under Practice 

150 Single Unders

 

 

 In “Double or Nothing”, looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.

 

 

SATURDAY 10/21/2017

WARMUP:

 

One partner at each station, rotating through.

:30 Seconds

Slow Bike 

Active Spidermans 

Front Rack Stretch

 

Medium Bike 

Active Samson 

Active Squat Hold

 

Fast Bike 

Air Squats 

Wrist Stretch

Modified Barbell Warmup

If equipment allows for it, have all athletes complete barbell warmup and thruster movement prep as individuals. If not, rotate athletes through on one barbell. Athletes who are not on the barbell will complete Ankle Stretch and Pigeon Pose on each side. Athletes completing mobility will switch sides following elbow rotations. Station 1 is barbell warmup, station 2 is ankle stretch and station three is pigeon pose. Rotating in that order following completion of the barbell warmup. With a longer time domain in today’s workout, prepping the thruster in the barbell warmup.

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Push Press 

5 Thrusters
completed with empty barbell

Mobility

Ankle Stretch

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

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.

 

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault) 

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault) 

 

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn. For combined teams of males/females, complete 85 calories. If gym is not equipped with bikes, substitute equal calorie row or a 1000 meter run together as a team.

Substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the chest to bar pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.

 

EXTRA CREDIT/MIDLINE

For Quality (not for time):

50 GHD Sit-Ups

35 AbMat Sit-Ups

20 Strict Toes to Bar

 

 

SUNDAY 10/22/2017

WARMUP:

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

 

“Sitting Pretty”

For Time:

50 AbMat Sit-Ups, 200m Run, 100m Prowler Push

40 AbMat Sit-Ups, 200m Run, 100m Prowler Push

30 AbMat Sit-Ups, 200m Run, 100m Prowler Push

20 AbMat Sit-Ups, 200m Run, 100m Prowler Push

10 AbMat Sit-Ups, 200m Run, 100m Prowler Push

In today’s workout, the sled we are pushing will have no weight on it in order to keep intensity high. Following the run, athletes will immediately transition to the prowler push. For gyms not equipped with a prowler, have athletes complete a 100 meter weighted run with a wreckbag or medicine ball.

 

View Event →
HEROS VS VILLIANS
Oct
10
to Oct 28

HEROS VS VILLIANS

REGISTER HERE

REGISTERVOLUNTEER

REGISTRATION INFO

Event Date:October 28, 2017

Location:CrossFit Tupelo

1713 McCullough Blvd. Tupelo MS. 

Reg Opens:07/21/2017 @ 12:00 AM

Reg Ends:10/25/2017 @ 12:00 AM

Team:$118

Team Size:2 person

Team Divs:Rx(MM),Rx(FF),Sc(MM),Sc(FF)

Check-in:Check with your host for specific time and location

Start-Time:08:00 AM

 

 

 

 

 

WOD #1: “Iron Man”

 

 

 

 

60 Chest to Bar Pullups

40 Deadlifts (225/175)

20 Bar Muscle Ups

40 Deadlifts (225/175)

60 Chest to Bar Pullups

Remaining time: As many tandem burpees as possible (must jump over bar together to count)

Time Cap: 12 minutes

 

 

Scaled: Chest to Bar-Jumping Pull ups, Deadlifts (185/135), Bar Muscle Ups-Jumping Chest to Bar Pull-ups. Burpees must still be synchronized but can step over together.

 

Standards: Chest must make contact with bar on chest to bar pull ups and jumping chest to bar pull-ups. Deadlifts-No hitching, hips must be fully extended at the top of the lift with shoulders behind the bar. Bar Muscle ups-Must lock out arms at the top. Burpees-Chest and quads to deck.

 

 

WOD #2: “The Green Goblin Assault”

 

 

 

4 Rounds for Time

20/18 Calorie Row

20 DB Walking Lunges (50/35)

20 Handstand Pushups

Partners must alternate each round (For 2 full rounds total each partner). Must tag partner in at end of the round.

Time Cap 15 Minutes

Scaled: Row remains the same. DB Walking Lunges (35/15), Handstand Pushups- Hand Release Pushups.

 

Standards: Athlete cannot get off the rower until it reads the specified amount. Walking Lunges-DB must be touching shoulders with some part of DB but cannot be resting. Knee must touch floor and hips must fully extend at the top of the lunge. The feet do NOT have to come back together between lunges as long as the hips extend (can walk through to the next lunge). Handstand pushups can be strict or kipping. Must be fully locked out at the top of the rep, head must make contact with abmat between 25# plates. For Pushups- chest must fully touch the ground, arms must fully lock out at the top.

 

 

WOD#3: For time-Doctor Doom’s Frightening Fifty

 

 

 

Buy In: 50 Double Unders Each (Must finish all 50 before tagging partner to complete 50)

50 Clean and Jerks (115/85)

50 Wall Balls (20/14) to 10/9 ft target

50 Push Press (115/85)

50 American Kettlebell Swings (53/35)

 

Time Cap 15 Minutes

Scaled: Double unders-x2 Singles. Clean and Jerks (85/65). Wall Balls (14/10) to 10/9 ft target. Push Press (85/65). Kettlebell Swings (35/25).

 

Standards: Double unders-must pass under the feet twice per jump. Attempts do not count. Must complete all 50 before moving to the second partner. Clean and Jerks-Clean can be any kind of clean, starts from the ground. Jerk is from the shoulder to the overhead position with a second dip (not a push press, as we have that later in the WOD). Can be a push jerk, split jerk, squat jerk. Wall Balls-Hip crease below the knee on the down, must reach the target at the top. Push Press must be cleaned first, but then can go from the shoulder to overhead without coming down to the ground. Must be a push press (dip, drive) to count (not a strict press or jerk). American KB Swings must be locked out above head with ears being able to be seen through the top of the lift, with the bottom of the bell facing up at the top of the rep.

 

 

Floater WOD: “The Hulk”

 

 

 

 

2 Rep Max Hang Squat Clean

8 minute cap, must share bar.

 

Scaled: Same as RX. 

 

Standards: Bar must be deadlifted up first with a clear break before completing hang squat clean. Must be a squat clean, not hang power clean. Hips must be fully extended at the top of the lift. Must control the bar back down to the hang to hit the second rep (cannot go back to the floor to reset for second rep).

 

 

View Event →
WODS 10/9-10/15
Oct
8
to Oct 15

WODS 10/9-10/15

MONDAY 10/9/2017

WARMUP:

 

 

:30 Seconds

Slow Row

Active Samson

Medium Row

Active Spidermans

Faster Row 

Push-up to Down Dog

10 Repetitions

Air Squats 

Medicine Ball Deadlifts

Medicine Ball 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

 

 

 

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

Week 1 of a 3 in a back squat micro-progression. On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant. The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily. Aim to rest approximately 2-3 minutes between each set.

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat

 

“Hangman Jury”

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30/21 Calorie Row

Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh. If unable to row, complete one of the following:

40/28 Calorie Schwinn Bike 

28/20 Calorie Assault Bike 

400 Meter Run

 

 

TUESDAY 10/10/17

WARMUP:

Line Drills

Run 200 Meters 

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

 

“Handbag”

60/42 Calorie Row

100 Double Unders 

800 Meter Wreckbag Run (50/35)

100 Double Unders 

60/42 Calorie Row

 

Picking a wreckbag that athletes could run 800 meters without stopping. Other weighted items such as a weight vest, sandbag, medicine balls, or plates will work if not equipped with wreckbags. f you are unable to bike , complete one of the following:

800 Meter Run 

60/42 Calorie Assault Bike

 

WEDNESDAY 10/11/17

WARMUP:

30 Seconds

Active Samson 

Walkouts 

Active Spidermans 

Down Dog with Foot Pedals 

Air Squats 

Knuckle Drags 

Active Dive-bombers 

Straight Leg Sit-ups

“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

 

 

Strict Handstand Pushups

2 Rounds:

35% of Max Unbroken Strict HSPU

25% of Max Unbroken Strict HSPU

15% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

 

“Dumb Down”

AMRAP 15:
15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35) 

9 Dumbbell Clean and Jerks (50/35)

 

Looking to choose a weight on the dumbbells that athletes could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side. If not equipped with dumbbells, substitute a (115/80) barbell.

 

THURSDAY 10/12/2017

WARMUP:

 

2 Rounds of:

200 meter run

10 Samson

10 Spidermans

10 Sloppy Push Ups

10 Iron Crosses&Scorpions

 

10 Minutes working with Bands or Boxes for Hips&Shoulders

 

 

 

Back Squat

3 sets of 5

followed by..

“Turn and Burn”

2 Rounds: 

400 Meter Run 

30 Thrusters (65/45)

Spending the first portion of today’s hour getting under some heavy weight on Back Squats. Looking to approach this as more of a skill session than a strength session. Athletes may build in weight over the three sets, but not necessarily working to a 5 rep max front squat. The real benefit of this session for the coaches is to make positive change in squat mechanics. For the athletes, it is an opportunity to practice and overload the legs, making the light thrusters in the metcon to follow feel even lighter.

In the conditioning piece, looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh. The goal is to complete each set with one break maximum. If unable to run, complete one of the following: 

500 Meter Row 

40/28 Calorie Schwinn Bike 

28/20 Calorie Assault Bike

 

 

FRIDAY 10/13/17

WARMUP:

 

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.

followed by…

45 Seconds

Partners Alternating Movements

Easy Bike 

Active Spidermans

30 Seconds

Medium Bike 

Active Samson

15 Seconds

Faster Bike 

Push-ups to Down Dog

 

STRENGHT

 FRONT SQUAT

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

 

 

“Friend Zone”

Teams of 2

9 Calorie Assault Bike, OR 100 Meter Run

12 Calorie Row

9 Kettlebell Swings (70/53)

*Partners complete full rounds

 

SATURDAY 10/14/17

WARMUP:

 

 

200 Meter Run

30 Seconds

Active Spidermans 

Walkouts

Air Squats 

Active Samson 

Push-up to Down Dog 

Side Lunge

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. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

 

Pigeon Pose – 2:00 each side (Video)

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. _____________________________________________________________________________

 

WARPATH"

For Time:
800 Meter Run, 6 Rounds of “The Chief”

400 Meter Run, 4 Rounds of “The Chief”

200 Meter Run, 2 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans, 6 Pushups, 9 Air Squats

Rx – 135/95

If we are not running today, complete calories on the rower.

Males – 60/40/20 Calories

Females – 45/30/15 Calories

Post times to SUGAR WOD

 

SUNDAY 10/15/2017

WARMUP:

400 Meter Run or 500 Meter Row

then

1 Minute

Active Spider-Man’s 

Active Samson 

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

 

Romanian Deadlift

4 sets of 8

followed by..

“Midline Madness”

4 Giant Sets, not for time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

Starting off this Sunday with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity function movements we do throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. A clock doesn’t even have to be set for today’s workout.

 

View Event →
WODS 10/2-10/8
Oct
3
to Oct 8

WODS 10/2-10/8

MONDAY 10/2/2017

WARMUP:

1 Minute

Easy Bike 

Active Spidermans

:45 Seconds

Medium Bike 

Active Samson

:30 Seconds

Faster Bike 

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

 

 

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

Week 1 of a 3 in a back squat micro-progression. On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant. The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily. Aim to rest approximately 2-3 minutes between each set.

 

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

 

 

 

“Eighteen Wheeler”

AMRAP 18:

12 Calorie Row or Assault Bike 

15 Wall Balls (20/14) 

12 Alternating Dumbbell Snatches (50/35) 

9 Toes to Bar

 

Name of the game today is pacing. Pacing isn’t about going slow, rather finding a pace that athletes know they will not slow down. Setting the tone in round one by approaching it like the third round. If athletes expect to break the wall balls or toes to bar in round three, breaking them like that from the onset will help athletes find a consistent pace across the 18 minutes.

 

 

TUESDAY 10/3/2017

WARMUP:

 

Line Drills

Run 200 Meters 

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

 

 

SKILLS (10 MINUTES DOUBLE UNDER PRACTICE)

 

 

 

“Undertow”

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)

In today’s workouts, looking to choose a weight on the barbell that athletes could perform 15+ repetitions unbroken when fresh. If unable to run, complete one of the following:

200 Meter Row 

20/14 Calories Schwinn 

14/10 Calorie Assault Bike

 

 

 

WEDNESDAY 10/4/2017

WARMUP:

1 Minute

Easy Row 

Active Spidermans

:45 Seconds

Medium Row 

Active Samson

:30 Seconds

Fast 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

completed with empty barbell

 

“Weightlifting Wednesday”

Push Press 

5-4-3-2-1

 

 

 

“Pushed Around”

Every 3:00 x 4 Rounds 

15/12 Calorie Row 

10 Barbell Facing Burpees 

Max Push Press (115/80) 

No rest between rounds

 

If unable to row, complete one of the following:

200 Meter Run 

20/14 Calorie Schwinn 

14/10 Calorie Assault Bike

 

Beginning today’s session with a “Weightlifting Wednesday” piece focusing on the Push Press, followed by a conditioning cash-out. Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.

We will be working within three minute windows during “Pushed Around”. Athletes will complete their calories on the rower, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed

 

THURSDAY 10/5/2017

WARMUP:

 

Line Drills

200 Meter Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walkouts
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl

 

 

“Team Nate”

AMRAP 20: 

2 Muscle-ups 

4 Handstand Push-ups 

8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Option A: 

4 Strict Pull-ups 

8 Push-ups 

12 Kettlebell Swings (70/53)

Option B: 

4 Strict Pull-ups 

8 Push-ups 

12 Kettlebell Swings (53/35)

Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

 

FRIDAY 10/06/2017

WARMUP:

 

Rowling

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 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 groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

As you observe the class moving through this warmup game, avoid the urge to coach them on technique. Rather, take note of common faults seen and seek to address them in the “teaching” section.

Barbell Warmup + Active Stretching

5 Good Morning 

5 Back Squats 

5 Elbow Rotations 

:30 Second Active Spidermans

5 Strict Press 

5 Stiff Legged Deadlifts 

5 Front Squats 

:30 Seconds Push-up to Down Dog

 

 

“Tine”

3 Rounds:

500 Meter Row

12 Deadlifts (245/165)

21 Box Jumps (30/24)

 

Getting after a big and tall version of the CrossFit benchmark workout “Christine” today. Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh. If unable to row, complete one of the following:

400 Meter Run 

40/28 Calorie Schwinn 

21/15 Calorie Assault Bike

 

 

SATURDAY 10/07/2017

WARMUP:

COACHES CHOICE

 

 

 

“Heather”

Buy In: 800 Meter Run

5 Rounds: 

12 Chest to Bar Pull-ups

9 Squat Snatch (95/65)

6 Strict Handstand Push-ups 

Cash Out: 800 Meter Run

 

The 800 Meter Run at the beginning happens once. Following that, athletes will complete the 5 round triplet. Once they finish the five rounds, athletes will complete a cash out of another 800 Meter Run. If unable to run, complete one of the following:

1000 Meter Row

80/55 Calorie Schwinn

50/35 Calorie Assault Bike.

 

 

Option A

Buy In: 800 Meter Run

5 Rounds: 

12 Pull-ups

9 Power Snatch (95/65)

6 Dumbbell Strict Press (35/25)

Cash Out: 800 Meter Run

Option B

Buy In: 800 Meter Run

5 Rounds: 

12 Pull-ups

9 Power Snatch (75/55)

6 Dumbbell Strict Press (35/25) 

Cash Out: 800 Meter Run

 

SUNDAY 10/8/2017

WARMUP:

 

 

3 Minute Easy Bike

1:00 Active Spidermans 

1:00 Active Samson 

1:00 Walkouts

3 Rounds: 

3 Push-ups 

6 Sit-ups 

9 Air Squats

 

 

 

“Green Day”

3 Rounds of:

AMRAP 4: 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

 

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. Score at the end is total calories. Resting two minutes after each round.

 

On Sunday’s at CROSSFIT TUPELO, we do not run group classes. However, there is a coach present for the 2 hour window and a workout written up on the board. The coach is there to give athletes assistance whether they choose to do what is prescribed or something of their own. We will still provide structure here if your affiliate does run a group class on Sunday.

View Event →
WODS 9/25-9/30
Sep
24
to Sep 30

WODS 9/25-9/30

MONDAY 9/25/2017

WARMUP:

 

:30 Seconds 

Row Easy 

Push-up to Down Dog

Row Medium 

Active Spidermans

Row Fast 

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

 

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

Week 1 of a 3 in a back squat micro-progression. On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant. The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily. Aim to rest approximately 2-3 minutes between each set.

 

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 85% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

 

 

“Double Take”

AMRAP 15:

55 Power Snatches (95/65)

55 Pull-Ups

40 Calorie Assault Bike Or 55 Calorie Row

55 Handstand Push-ups

 

With the high rep count in today’s workout, focusing on quality of movement and having a planned break up strategy prevents burnout and gets athletes their best possible score. The descending rep scheme of 10-9-8-7-6-5-4-3-2-1 adds up to a total of 55. With one less repetition each set, it provides a nice mental break and allows athletes to easily transition to the next movement. What we want to avoid here is opening up with a huge set, only to be reduced to short sets with long breaks. 11 sets of 5 is also a popular rep scheme for this type of workout. Individual breakup strategy will be heavily dependent upon competence in each movement.

 

 

TUESDAY 9/26/2017

WARMUP:

 

:20 Seconds 

Jumping Jacks 

Air Squats

Single Unders 

Knuckle Drags

Single Unders 

Active Spidermans

Double Under Practice 

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

GYMNASTICS

For practice:

15 Wall Walks (Video)

A more challenging movement than it seems at first, the wall walk is an opportunity to train our handstand capabilities in a different angle. Climb as high on the wall only as you feel comfortable. This may be 45 degrees, more, or less. The goal is, over time (in both shoulder strength and confidence), is to get our nose to the wall.

Finish each rep by walking “down the wall”, just as you came up. Let’s not slide down and miss the benefits of walking down. Throughout the entire range of motion, abs and glutes are on – we want our midline to be a solid, unbreakable piece, that tends to relax and bend during this range of motion.

 

 

“Captain Crunch”

AMRAP 4:

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:

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

 

 

WEDNESDAY 9/27/2017

WARMUP:

 

:20 Seconds 

Jumping Jacks 

Air Squats

Single Unders 

Knuckle Drags

Single Unders 

Active Spidermans

Double Under Practice 

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

 

 

“Weightlifting Wednesday”

15 Minutes to Build to both a Heavy Single on Pausing Front Squat and a Heavy Single on Front Squat.

 

Pausing Front Squat:

Build to Heavy Single

Front Squat:

Build to Heavy Single

followed by…

“Doubled Over”

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders

 

Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.

 

THURSDAY 9/28/2017

WARMUP:

 

 

Line Drills

Run 200 Meters
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 

 

 

 

“Playground”

1 Mile Run 

21 Kettlebell Swings (70/53) 

21 Goblet Squats (70/53)

800 Meter Run 

15 Kettlebell Swings (70/53) 

15 Goblet Squats (70/53)

400 Meter Run 

9 Kettlebell Swings (70/53)

9 Goblet Squats (70/53)

 

Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken. Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on. If unable to run, substitute an equal distance on the rower.

 

Running pace is the difference maker today. However, we want to avoid coming out too aggressively on the mile run. Going out too fast on the first run could result in an extra break on the kettlebell or a severely reduced pace on the following runs. Finding a pace right around what athletes envision as their 5k pace will help them immediately transition to the kettlebell when they come in the door and maintain good speed on the 800 and 400 meter runs.

 

 

 

FRIDAY 9/29/2017

WARMUP:

 

1 Minute

Active Spidermans 

then..

5 Good Mornings 

5 Back Squats 

5 Elbow Rotations

1 Minute

Active Samson 

then..

5 Strict Press 

5 Stiff-Legged Deadlifts 

5 Front Squats

1 Minute

Push-up to Down Dog 

then…

5 Deadlifts 

5 Hang Power Cleans 

5 Power Cleans

 

 

 

 

 

POWER SNATCH

5 Sets of 2 Pausing Power Snatches
The pause takes place just past below the knee in this lift. Hold here for a full 2 seconds, and finish with a full power snatch.

The purpose behind this pause is two-fold:

1) Strengthen and improve our positioning below the knee (it is work to hold a sound position here).

2) Take away the momentum from this first pull off the ground.

What we now get to focus on is our speed on this lift. How fast we are pulling ourself beneath the bar, and fast our bodies can lock the bar out overhead. Without the momentum from the floor, we can expect this to be challenging – we must move fast. Developing speed here translates to lifting heavier loads on Monday.

 

Set #1 – 50% of 1RM Snatch

Set #2 – 60% of 1RM Snatch

Set #3 – 65% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 65% of 1RM Snatch

 

SPLIT JERK

5 Sets of the Complex:

2 Pausing Split Jerks (Video) + 1 Split Jerk (No Pause)

All sets are taken from the rack. On the pausing split jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds. In the complex above, we are to complete (2) pausing split jerks, followed by (1) split jerk where there is no pause.

 

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 65% of 1RM Clean and Jerk

Set #3 – 70% of 1RM Clean and Jerk

Set #4 – 70% of 1RM Clean and Jerk

Set #5 – 70% of 1RM Clean and Jerk

 

“Pull Over”

For Time: (10 MINUTE CAP)

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Lateral Barbell Burpees

The power cleans and second set of burpees are far more important than the opening set of burpees. Pacing the first set of lateral bar burpees will allow athletes to immediately put their hands on the barbell to start working through the 21 repetitions of the power cleans. On the barbell, looking to hold on here for bigger sets. Something like 15-6, 9-7-5, or 7-7-7 will get athletes to the finish. Emptying the tank on the last set of burpees knowing there is nothing else to follow.

 

 

SATURDAY 9/30/2017

WARMUP:

 

Line Drills

Run 200 Meters 

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

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

 

 

“Lava Run”

600 MeterRun 

50 Overhead Squats (45/35)

600Run Run

50 Thrusters (45/35)

600 Meter Run

50 Front Squats (45/35)

 

If unable to Run 40/30 Calories Assault Bike

 

Memories of “Jackie” with this empty barbell workout. Looking to choose a weight that athletes could complete all these movements unbroken fresh.

 

Looking to attack the barbell movements today. With the light weight, we want athletes completing these in no more than three sets. With the legs likely feeling the effects of each of the squats, using the first 50-100 meters to recover will keep the group moving. Better to hold on for larger sets on the barbell and take the first portion of the run a tad slower than take extra breaks on the squats.

 

 

 

View Event →
WODS 9/18-9/23
Sep
16
to Sep 23

WODS 9/18-9/23

MONDAY 9/18/2017

WARMUP:

 

100 Meter Row

10 Boot Strappers

100 Meter Row

10 Iron Crosses&Scorpions 

100 Meter Row

10 Samson Stretch 

100 Meter Row

10 Toy Soldiers 

 

 

STRENGTH: 15 Minutes to build to a heavy Bear Complex 

Bear Complex

1 Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

 

 

“Kettlebells 4 Kids”

AMRAP 9:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)

 

Kettlebells4Kids hits home for us. In our nation, the average age for the homeless U.S. citizen is nine years old. This includes adults. Just as stunning is that 2.5 million kids in the U.S. are homeless – 1 in every 30. KB4Kids is a non-profit organization built to educate the public about the growing issue, and to work towards a solution.

 

Pacing is the single most important factor in today’s workout. Have athletes envision going on a 9 minute run. They most likely wouldn’t come out blazing here and would understand that holding a singular pace throughout is key. Want to apply the same thought process to this workout. The question for the group is: what pace can you hold for the whole workout without slowing down? Breathing at the top of the box jump, kettlebell swings, and burpees will keep athletes composed an moving through. Taking that extra half a second at the top of each repetitions allows for consistency across the 9 minutes.

 

 

TUESDAY 9/19/2017

WARMUP:

 

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

 

 

"SHRED IT"

1 Round for Time:

80 Double-Unders

80 Air Squats

800 Meter Run

400 Meter Wreckbag Run (50/35)

40 Kettlebell Swings (70/53)

25/18 Calorie Assault Bike

– If we do not have a Wreckbag (or sandbag), complete the run with a single 45/25# plate.

– If we are using a Schwinn Bike, complete 40/30 calories. If we are using a rower, complete 35/25 calories.

Post times to SUGAR WOD

 

WEDNESDAY 9/20/2017

WARMUP:

 

30 Second Rotations x 2

Active Spidermans 

Active Samson 

Walkouts 

Air Squats 

Knuckle Drags

 

 

 

“Weightlifting Wednesday”

EMOM 10 

0:00 – 5:00: 3 Pausing Snatch Deadlifts

5:00 – 10:00: 3 Snatch High Pulls

 

rest 5 minutes

 

10 Minutes to: 

Build to a Heavy Power Snatch

followed by…

 

“Head to Toe” 

AMRAP 8 

10 Toes to Bar 

10 Burpees

Starting out with some skill work and strength on this “Weightlifting Wednesday”, followed by a short bodyweight AMRAP. The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movement are to be performed at very light weight to allow for this. After the 10 minutes is up, athletes will have 5 minutes to regroup before taking another 10 minutes to build to a “heavy” Power Snatch. Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.

Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete ambit sit-ups instead.

 

 

THURSDAY 9/21/2017

WARMUP: 2 ROUNDS OF:

200 Meter Run 

:30 Seconds Walkouts 

:30 Seconds Air Squats 

:30 Seconds Active Spidermans 

:30 Seconds Active Samson

:30 Seconds Down Dog with Foot Pedal

 

 

 

“Pump House”

 

15-12-9-6-3:

Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round

 

Working the combination of strict gymnastics and mono-structural cardio in “Pump House.” Want athletes completing a challenging, yet appropriate stimulus for them on the gymnastics. Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, having athletes with no goals of competing in the sport of CrossFit perform a stationary dip on a bar or dumbbells on a box will still get them a great workout while minimizing some risk. If not running, perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.

 

 

FRIDAY 9/22/2017

WARMUP:

 

 

Rowling

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 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 groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

 

Barbell Warmup + Active Stretching

:30 Seconds Active Spidermans 

5 Good Mornings 

5 Back Squats 

5 Elbow Rotrations

:30 Seconds Push-up to Down Dog 

5 Press & Stretch 

5 Stiff Legged Deadlifts 

5 Front Squats

 

PAUSE FRONT SQUAT

 

One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)

EMOM x 7

Set #1 – 1 Complex @ 50% of 1RM Front Squat

Set #2 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Sets #4-7 (4 Sets)

Build to a heavy complex – but not a max. Do keep in mind that this is a deload week, and our goal today is to feel a heavy load with great positioning. Focus on an upright torso(not just elbows), and positioning of the weight back over the heel during the pause of the first squat. The first repetition sets the tone for the second.

Being a deload week, there will not be a leaderboard for this portion as we want to keep the loading on the sub-maximal side.

 

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete one of the following: 200 Meter Run, 28/20 Calorie Schwinn Bike, 20/15 Calorie Assault Bike.

 

 

SATURDAY 9/23/2017

WARMUP:

 

 

MOBILITY

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.

Medball Thoracic Opener – 2 Sets of 1:00 (Video)

With a medicine ball or d-ball behind, lay with your upper back on the ball. With a dowel at jerk-width grip, reach back behind allowing the upper thoracic, chest, and shoulders to open. Keep your rib cage down and abdominals on to ensure we aren’t stealing range of motion from our midline, defeating the stretch. If a dowel feels comfortable, placing a light weight in the center to further weigh this stretch down can create additional range of motion.

Banded Shoulder Distraction – 1:00 Each Side (Video)

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 – 2:00 Each Leg (Video)

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.

Pigeon Pose – 2:00 each side (Video)

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. _____________________________________________________________________________

ACTIVATION

2 Rounds:

200 Meter Light Jog

200 Meter Light Row

 

"MIND ERASER"

AMRAP 20:

7 Power Cleans (115/80)

7 Burpees

200 Meter Run

Post total rounds + repetitions to the leaderboard below.

The run must be completed in full to count towards the score (if we finish 150m meters into the run, our partial repetition score would be 14). To match the stimulus, we are looking to a power clean weight that we could complete for 15+ repetitions unbroken. Seeking the moderate load that we could hang on for each round. The burpees are “regular”, or maybe better said, not burpees over the bar. Looking for extension and the clap overhead.

 

 

Inside this triplet, we have two relatively simple movements combined with a run. In other words, this is a workout based on building raw work capacity. Pacing here through the rounds is a very important factor to enter this workout with to optimize our score. In a 20 minute effort, we are looking for our first and second rounds to be some of the slowest – not the fastest.

We want to view the run in this workout as our chance to recover from the power cleans and burpees. But today let’s focus not just on “pacing” these runs, but also focus on what we are actually doing with our breathing during the 200 meters.

To start, and if there’s only once piece we leave this workout with, it’s belly breathing.

As we inhale, it is our goal to expand the lungs to their capacity, maximizing the amount of air we can take in. We do this through diaphragmatic breathing, or “belly breathing”. As we inhale, we are looking to contract our diaphragm fully to maximize this intake of air.

To trigger the diaphragm, we want to actively think about breathing deep through our belly. Try it out now as we read this – take a long, and deep breath, through your belly. Now, to find the opposite, try to breath into the upper lungs… you’ll likely notice that it’s a shorter breath, and you can feel your shoulders rise and drop during these breaths. If we don’t breath through the belly (diaphragm), we are using these higher lung muscles, called intercostals, which simply fatigue faster. Here’s where the short choppy breaths come during the workout, where we feel like we simply just can’t get enough air in.

To practice belly breathing, try laying on your back on the floor, with one hand on your chest, one on your belly. Find the differences between the two breathing patterns, and focus in on practicing the belly breathing method.

As we move into our 200 meter runs, let it be our focus to find our belly breathing. Focus on these deep inhales, fueling the body, as opposed to the short and choppy breaths that don’t help us recover. Recover in this workout is king – those who recover best on these runs will find their best score. It takes effort – to be diligent with the breathing – and use today to practice so.

In a following running workout, we will get into breathing cadence. That is, timing our breaths to foot strikes. Today however, let’s focus first on the act of breathing through the belly throughout on the runs, and we’ll build upon that foundation next time.

 

View Event →
Sep
9
to Sep 15

WODS: 9/11-9/16

MONDAY 9/11/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

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.

Child’s Pose – 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.

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.

 

BACK SQUAT

10 – 8 – 6 – 8 – 10 Repetitions (Week 4 of 4)
Repeating the volume from last week, and increasing the percentages by 3% on each set.

 

10 Repetitions @ 66% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

6 Repetitions @ 76% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

10 Repetitions @ 66% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

 

 

WORKOUT OF THE DAY

21-15-9 reps for time of:

 

 

 

TUESDAY 9/12/2017

WARMUP:

Coaches Choice

 

EMOM X 10 ( KIPPING HSPU )

30 Percent of your max.

 

 

 

“Cement Mixer” 

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes-to-Bar

On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc. Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.

In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number. Rowing equal meters if not running today.

 

Strategy

Looking to dial in our pacing today, with the score being only the slowest round. While we are fresh, it is easy to go out aggressively on that first round. A pace that athletes would hold for a two mile run would be appropriate here. This will allow athletes to come right in and put hands right on the bar. Better to find that extra gear in those last couple rounds rather than the first few. Holding on for all 12 repetitions is ideal, but two quick sets from the start and a smooth kip can help avoid burnout.

 

 

WEDNESDAY 9/13/2017

WARMUP:

400 METER RUN

THEN 2 ROUNDS OF:

10 SAMSONS

10 BROAD JUMPS

10 INCH WORMS

10 SLOW MOUNTAIN CLIMBERS

 

 

“Frank the Tank”

AMRAP 5, Rest 5 

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many round of the deadlifts and lateral burpees over the bar as possible. All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.

 

 

STRATEGY

Wall Balls

These do not have to be straight, especially on the first set. A smart break-up strategy will help athletes clear the wall balls fast and not be exhausted once they get to the barbell. Something like 30-20, 25-15, or 10-10-10-10-10 with short breaks between will do the trick.

Deadlifts

Holding on for unbroken sets here if possible pays off. When we drop the barbell, we come to a complete standstill. The bar doesn’t move if we don’t move it ourselves. However, slowing down the pace on the burpees just a touch will keep athletes moving and help them catch their breath to go unbroken on the barbell.

Burpees

No wasted movement here. Methodical is better than fast. Slowing down a touch here to go unbroken on the barbell will be a great approach. When athletes need that sprint at the end, it will be there.

 

 

THURSDAY 9/14/2017

WARMUP:

 

 

 

 

 

“Skid Row”

Teams of 2:

Row 2k

1 Mile Wreckbag Run (70/50) 

Row 2k

In “Skid Row”, one partner will work at a time, breaking up the work on the row and the wreckbag however they see fit. Picking a weight on the wreckbag that athletes could run at least 800 Meters without stopping when fresh. If gyms aren’t equipped with wreckbags – sandbags, plates, or other heavy objects will also work. If not running today, complete a 120/90 Calorie Schwinn Bike or 90/65 Calorie Assault not using the arms. This best simulates what it feels like to run with the wreckbag.

 

STRATEGY: On the Rower

Name of the game here is fast efforts and quick transitions. Whether it is every 30 seconds or every minute, every 200 or 250 Meters, we want partners switching out before the athlete on the rower starts to slow down. Keeping a fresh body on the erg means the pace is high and the meters tick away faster.

On the Runs

Thinking push the pace on the bag and recover when you don’t have the bag. When there is weight on the back, there is a tendency to want to take the foot off the gas. Use this time to move as urgently as possible to your target distance before switching out. Once the weight is off your shoulders, it is an opportunity to catch the breath during your jog for the next effort.

 

 

FRIDAY 9/16/2017

WARMUP:

2 Rounds:

30 Seconds Each 

Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs

 

 

 

TEMPO FRONT SQUAT

Repeat tempo variation from last week, but with an increase in percentage.

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
Note – the range of motion from parallel to the bottom of our squat will not be dramatic. The actual distance may not be dramatic, but the tension under those specific positions are what makes this challenging and productive.

Week 4 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

 

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

 

 

 

"SNAKE BITE"

21 – 15 – 9

Squat Snatches (95/65)

Chest to Bar Pull-Ups

Post times to SUGAR WOD

 

To match the stimulus, we are looking for a squat snatch weight that we could complete for 10+ repetitions unbroken, when fresh. We want to be able to cycle this barbell readily. A power snatch + overhead squat is allowed, but we want to view this workout as a training opportunity to train the squat snatch.

On these squat snatches, move into the first round with the larger picture in mind. It is common in such a workout to bite off such a large set in the beginning 21 that we are reduced to slower singles towards the middle on the round of 15’s. It is not wrong to open up with sets, but we want to keep that second and third round of repetitions in mind.

With that said, singles from the onset is not the wrong approach. It’s not about how fast we clear the 21’s in this workout, but rather how fast we clear 45 repetitions. If it were 45 squat snatches for time, think through how we would approach those first sets, with consistency in mind. That can help paint the picture better on how we want to approach the first round.

The same mindset can be applied to the CTB Pull-Ups. If we were looking at 45 repetitions for time, how would be approach? This is also a movement that can “go away” for athletes when they push far, early.

View the 21’s as your buy-in round. The real workout here is the 15’s and 9’s, and those who can manage the 21’s the best so that they can push on the 15’s and 9’s will find their best times. Expect this combination to be grippy, and that our pull on the rig will be challenged.

 

View Event →
9/4-9/9
Sep
2
to Sep 9

9/4-9/9

MONDAY 9/4/17 (LABOR DAY HERO WOD:)

WARMUP:

COACHES RUN

400 Meter Run with the group, stopping incrementally to stretch.

Quad Stretch 

Knee to Chest 

Side Lunge 

Walking Samson 

Solider Kicks 

Calf Stretch 

 

 

 

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.

 

Warrior Squats – 10 Repetitions

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. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

 

LABOR DAY HERO WOD: (HOT SHOTS 19)

 

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. 

 

 

Metcon (Time)

“Hotshots 19”

Rx1: 6 Rounds for time:

 

30 Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

Run 400 meters

 

Rx2: 21min AMRAP

 

30 Air Squats

19 Dumbell Thrusters (25/10)

7 Burpees

400 Meter Row

 

Rx3: 16min AMRAP (As many rounds as possible in 16min)

 

19 Air Squats

7 Med Ball cleans (14/10)

7Push Ups (Knee push ups okay)

100m walk, jog, or run

 

 

IN MEMORY OF

 

Jesse Steed, 36

Scott Norris, 28

Andrew Ashcraft, 29

Wade Parker, 22

Dustin Deford, 24

Kevin Woyjeck, 21

Joe Thurston, 32

Sean Misner, 26

Anthony Rose, 23

William Warneke, 25

Garret Zuppiger, 27

Eric Marsh, 43

John Percin, 24

Travis Carter, 31

Christopher MacKenzie, 30

Clayton Whitted, 28

Grant McKee, 21

Robert Caldwell, 23

 

Travis Turbyfill, 27

 

 

 

 

TUESDAY 9/5/17

WARMUP:

COACHES CHOICE

 

 

 

 

 

“All Fours” 

 AMRAP 4:00, rest 4:00:

400 Meter Run

18/15 Calorie Row

Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:

400 Meter Run

15/12 Calorie Row

Max Power Snatches (95/65)

AMRAP 4:00:

400 Meter Run

12/9 Calorie Row

Max Power Snatches (115/80)

*( Each Part is scored separately, and is scored by the “Power Snatches”)

 

DOUBLE-UNDER PRACTICE

Choose one of the following:

4 Sets of 50 Repetitions unbroken

5 Sets of 40 Repetitions unbroken

6 Sets of 30 Repetitions unbroken

7 Sets of 20 Repetitions unbroken

8 Sets of 10 Repetitions unbroken

5:00 of Double-Under Practice

Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.

 

WEDNESDAY 9/6/2017

WARMUP:

 

100 Meter Row

10 Boot Strappers

100 Meter Row

10 Iron Crosses&Scorpions 

100 Meter Row

10 Samson Stretch 

100 Meter Row

10 Toy Soldiers 

 

 

MOBILITY:

 

Banded Shoulder Distraction – 1:00 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

.

Banded Pec Stretch – 1:00 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. With the elbow slightly bent, turn chest towards opposite wall. For example, if the right hand is wrapped in the band, you would turn left to feel a stretch in the pec. Let the band pull back towards the rig and focus on deep breaths.

 

 

1. Push Press

(70%/5)3

(75%/5)2

 

2. Jerk from Rack

65%/3

70%/3

75%/3

80%/2

 

3. Romanian Deadlift

55%/5

60%/5

(65%/5)3

Percentages are off Back Squat 1RM

 

4. Conditioning

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

 

THURSDAY 9/7/2017

WARMUP:

 

200 Meter Run

:30 Seconds – Lateral Hops over Barbell 

1 Minute – Active Samson 

:30 Seconds – Knuckle Drags 

1 Minute – Active Spidermans 

:30 Seconds Air Squats 

1 Minute – Cossack Squats

200 Meter Run

 

 

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 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.

 

 

“Walking Dead” 

AMRAP 15 

60 Double Unders 

150’ Walking Lunge 

15 Deadlifts (225/155)

 

In “Walking Dead”, looking to have a weight on the barbell that athletes could do 20+ repetitions unbroken when completely fresh. Walking lunges are to be performed with bodyweight only. Options for Double Under substitutions listed below:

Drop Reps to 30 

1 Minute Double Under Practice 

120 Single 

30 DU’s

 

 

 

 

 

 

FRIDAY 9/8/2017

WARMUP:

 

Tempo Row – 2 Rounds of :40s light, :20s “fast”

Let our “fast” pace gradually build over the 2 rounds. After each set, come off the rower to complete:

3 Scap Retractions or Strict Pull-Ups

5 Pushups

7 AbMat Sit-Ups

9 Banded Overhead Squats

 

MOBILITY:

Wrist Stretches – :30s in each position (Video)

Banded Hamstring Distraction – 1:00 each side (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)

Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.

 

TEMPO FRONT SQUAT

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Week 3 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

Enter estimated/current 1RM Front Squat

 

Submit

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

 

"HOT TAMALE"

1 Round:  (18 MINUTE TIME CAP)

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Power Clean and Jerks (115/80)

Post times to SUGAR WOD

 

 

SATURDAY 9/9/2017

WARMUP: COACHES CHOICE

 

 

"BARBARA"

5 Rounds:

20 Pull-Ups

30 Pushups

40 AbMat Sit-Ups

50 Air Squats

Rest Exactly 3:00 Between Rounds

 

 

Building simple gymnastic stamina in today’s conditioning. Our goal in each round is to stay consistent in not only our round times, but how we break up each individual set. Understanding where we are in our gymnastic capabilities is a powerful piece of knowledge to develop. When we “crash and burn” from large sets, it’s very difficult to take away information from such a workout. All we left with, knowledge wise, was that when we pushed for “x” reps, the wheels essentially came off the bus. On the other hand, maintaining sets through all five rounds confirms that we can handle “x” amount of reps and bounce back to do it again, and again. When we hone this understanding of our capabilities, when we approach an Open workout, we earn a very beneficial head start on how to break up movements and repetition schemes.

On the pull-ups, we want to be able to complete this in no more than 1:30 to preserve the stimulus. Reducing the volume to 15 or 10 repetitions the best move for us to prevent us from becoming “stuck” on the pull-ups. If we do reach 1:30 into any round, let’s cap our efforts there and move onto the pushups.

On the push-ups, it is a wise move to break these up early. Pushups are one of the movements that tend to “go away” when we push too far, too soon. If an extra break in the 1st and 2nd set allows you to maintain your pushups in the 4th and 5th round, it is the right move to make. This is another movement that we want to modify the total volume on. If we do not have 30 unbroken pushups, fresh, we want to modify this volume. A good starting point is taking your max estimated pushups, and chasing down that number each round through sets. In other words, if an athlete’s max pushups is 15 unbroken repetitions, let’s do 15 repetitions per round.

On the sit-ups, grind here. These will slow down for most of us, and time disappears here. Use your arms for a strong swing, and strive to simply keep on moving. Our aim is to keep our hips on the ground through the movement.

On the air squats.. slow is smooth, smooth is fast. Cycle time is not as important as going unbroken here. Picture your 100-reps for time pace, and aim hold onto it throughout. We have a significant break following these final squats – push to the finish.

*In between rounds… focus on light movement. What we do not want to do is sit down for 3:00 between rounds. It is absolutely a goal to bring the heart rate down in between rounds for recovery, but, we do not want to allow our body to tighten up by stopping our movement and sitting for minutes on end. Lightly walking around and active stretches/motion to keep the blood flowing after we bring the heart rate back down is important here to maximize our performance. It may be more comfortable to sit and rest during the 3:00. But you will perform better if you take those steps.

 

View Event →
WODS: 8/28-9/2
Aug
27
to Sep 2

WODS: 8/28-9/2

MONDAY 8/25/2017

WARMUP:

 

1 Minute Easy Bike 

1 Minute Down Dog with Foot Pedal

:45 Seconds Medium Bike 

:45 Seconds Active Spidermans

:30 Seconds Faster Bike 

:30 Seconds Air Squats

followed by…

“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:

 

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.

 

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.

 

Dumbbell Ankle Stretch – 1:00 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.

 

BACK SQUAT:

10 – 8 – 6 Repetitions (Week 2 of 4)
3% Increase from Last Week on each Set

 

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

 

“Double Dip”

AMRAP 15 

50 Double Unders 

18/15 Calorie Row 

15 Dumbbell Hang Squat Cleans (50/35)

 

In “Double Dip” we are looking to dial in a consistent pace for 15 minutes. Having athletes pick a weight that they could do for 20+ reps unbroken when fresh and pick a movement of the rope that they can find a rhythm with will help accomplish this. Options for all three movements listed below:

Bike Modifications:

18/12 Calorie Assault Bike  

200 Meter Run

Rope Modifications: 

100 Single Unders 

1 Minute Double Under Attempts 

Cut to 30 Reps

Dumbbell Modifications: 

Barbell Hang Squat Cleans (95/65)

 

 

TUESDAY 8/26/2017

WARMUP:

 

 

400 Meter Run with the group, stopping incrementally to stretch.

Quad Stretch 

Knee to Chest 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spiderman 

Solider Kicks 

Toe Walk 

Heel Walk

 

MOBILITY:

 

Kettlebell Calf Smash – 1:00 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 – 1:00

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.

 

“Helen” 

3 Rounds: 

400 Meter Run 

21 Kettlebell Swings (53/35) 

12 Pull-ups

In this classic CrossFit benchmark workout, looking for athletes to choose a weight that the first set of 21 will be unbroken without a doubt. Breaking the sets on the kettlebell up makes for an easier workout. Lighter is harder today, as it allows for unbroken sets and more of a push on the runs. If not able to run, row 500 meters per round.

 

Kettlebell Swings should be at a weight where the first round is unbroken without a doubt. The second and third sets should be unbroken if possible, with one break if absolutely needed.

On pull-ups, athletes should go in with a plan in mind if knowing they are going to break it up. Going unbroken will be beneficial, but starting with a set of 7-5 or 8-4 will ensure that they don’t hit a wall in the remaining rounds. Consistent sets is the goal.

Our strategy inside will determine the running pace. If sets are unbroken on the kettlebells and pull-ups, the workout comes down to how fast the runs are. The first run should be the slowest of them all in order to maintain big sets of the two movements. Going out too fast on the first run could lead to a dramatic slowing on the next two. Doesn’t mean this is slow, but slightly taking the foot off the gas will preserve pace in rounds two and three.

 

WEDNESDAY 8/27/17

WARMUP:

1 Minute Slow Row 

20 Knuckle Draggers* (10/side) 

10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row 

10 Active Spidermans (5/side) 

10 Air Squats

:30 seconds Faster Row 

10 Push-up to Down Dog 

10 Air Squats

followed by…

Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

 

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.

Wrist Stretch – 1:00

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 – 10 Repetitions

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. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

 

 

“Village People”

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5

35/25 Calorie Row

AMRAP Macho Man (155/105)

rest 5:00

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

 

In another Tuesday interval based conditioning, we have quick AMRAPs featuring rounds of “Macho Man”, a classic CFNE benchmark workout. With the Push Jerk being the most challenging movement of the three and also the biggest limiting factor, choosing a weight that athletes could do 20+ repetitions, 15+ repetitions, and 10+ repetitions respectively when totally fresh will help ensure the proper stimulus for the workout.

Run groups on separate 5 minute intervals if necessary. The third power clean may not be squat cleaned as the first front squat repetition. Athletes must stand to full extension after their last power clean before beginning the front squats.

 

 

THURSDAY 8/28/2017

WARMUP:

COACHES CHOICE:

 

EMOM X10 STRICT HSPU ( 30 PERCENT OF YOUR MAX)

*Example if my max is 10 I will do 3 Strict HSPU every minute on the minute for 10 minutes.

*Score=Total reps in 10 minutes  

 

10 ROUNDS FOR TIME OF:

 

9 thrusters

35 double-unders

Men use 95 lb.

Women use 65 lb.

Post rounds/reps completed to Sugar WOD

 

 

 

FRIDAY 8/29/2017

WARMUP:

 

1 Minute of each: 

Active Spidermans 

Active Samson 

Air Squats 

Push-up to Down Dog 

Cossack Squats 

PVC Pass Throughs

 

immediately into…

:30 seconds of each 

Active Spidermans 

Active Samson 

Air Squats 

Push-up to Down Dog 

Cossack Squats 

PVC Pass Throughs

 

followed by…

Barbell Warmup (empty BB)

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

 

 

TEMPO FRONT SQUAT

Week 2 of 4 of our Tempo Squats. This week we are using the same tempo, but increasing the percentages by 3% on each set. Next week, we will be introducing a different tempo in the lift.

9 Sets of 2 Tempo Repetitions

5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in.

 

There will be (3) waves, with each wave starting at 53% (3 percent higher than last week).

On each wave, the final lift of each will grow in percentage.

Set #1 – 53% 1RM Front Squat

Set #2 – 58% 1RM Front Squat

Set #3 – 63% 1RM Front Squat

 

Set #4 – 53% 1RM Front Squat

Set #5 – 58% 1RM Front Squat

Set #6 – 66% 1RM Front Squat

 

Set #7 – 53% 1RM Front Squat

Set #8 – 58% 1RM Front Squat

Set #9 – 69% 1RM Front Squat

 

 

“Amanda” 

For Time: 

9-7-5 

Ring Muscle Ups 

Squat Snatch (135/95)

Classic CrossFit benchmark workout today with “Amanda”, a combination of high skill gymnastics and weightlifting. When picking a load for the barbell, it should be something that athletes could do 12-15 reps unbroken when completely fresh. While many athletes are capable of performing some muscle ups and some squat snatches at prescribed, we are looking to hit a specific stimulus. While still challenging ourselves, looking to get this done under 10 minutes today.

 

SCALE

BURPEE PULL-UPS

POWER SNATCHES

 

 

 

SATURDAY 8/30/2017

WARMUP:

 

COACHES CHOICE:

 

“Hot Potato”

400 Meter Run, 50 Wallballs (20/14)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24/20)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 50 Wallballs (20/14)

Going long today with “Hot Potato”. With a high rep count, dialing in the weight on the barbell and medicine ball will be important. Looking for something that athletes could do 30+ repetitions unbroken of each movement when fresh. If not running today, options listed below:

 

500/400 Meter Row 

40/30 Calorie Schwinn Bike 

28/18 Calorie Assault Bike

View Event →
WODS 8/21/826
Aug
19
to Aug 26

WODS 8/21/826

MONDAY 8/21/2017

 

WARMUP:

 

:20 Jumping Jacks 

:40 Quad Stretch

:20 Air Squats 

:40 Active Spidermans

:20 Push-up to Down Dog 

:40 Active Samson

:20 Walkouts 

:40 Alternating Knuckle Draggers (stagger stance, toe up, drag knuckles towards ground)

 

followed by…

 

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

 

MOBILITY:

Front Rack Stretch – 1:00

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.

 

Warrior Squats – 10 Repetitions

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. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

Lat Stretch – 10 Repetitions (each side)

Have athletes start in similar position to child’s pose. Reach straight arm across body to opposite side of the with pinky side of hand in contact with the floor. Slowly drag hand back towards body by sending hips backwards. Alternate for 20 reps total, 10 each side.

 

“Hard Pressed” 

21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Bar Burpees

Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh. Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout for them.

 

Again, the focal point for the barbell is minimizing early arm bend. Creating power with the hips first enables athletes to hold on for larger sets here. While athletes are capable of holding on to each of these movements for 21 straight repetitions, that may not be the best approach with the whole workout in mind. Breaking these repetitions into something like 10-8-7, 8-7, and finally 5-4 will lead to a more consistent work to rest ratio. On the burpees, the first two sets are controlled, with the last is completed at full effort.  

EXTRA CREDIT/BACK SQUATS

 

10 Repetitions @ 60% of estimated 1RM

8 Repetitions @ 65% of estimated 1RM

6 Repetitions @ 70% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

 

TUESDAY 8/22/2017

 

WARMUP: (Alternating with partner if needed:)

:45 Slow Bike 

:45 Active Spidermans

:30 Medium Bike

:30 Push-up to Down Dog

:15 Fast Bike 

:15 Air Squats

 

MOBILITY:

Pigeon Pose – 2:00 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.

Banded Shoulder Distraction – 1:00 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.

 

 

Bike Buffet”

AMRAP 4

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar 

Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Bike in Time Remaining

In today’s interval based conditioning piece, we are looking for a weight on the wall balls that every set will be unbroken without a doubt. On the gymnastic movements, we want our athletes to pick a movement that they could do unbroken when fresh, but one break within each set is allowed in order for them not to reach failure. Picking the right loading/movements on these two pieces will enable each individual to get the high intensity stimulus we are looking for.

Running two heats today if necessary, starting second group at the four minute mark. If not biking today, substitute a Max Calorie Row for each remaining time frame.

Goal today is to push the limits within each 4 minute window today. Going unbroken on the wall balls and strategically breaking once during the gymnastic movements will accomplish the task of getting to the bike as quickly as possible. Depending on how much time is left when athletes get to the bike will determine their pace. However long they have, challenge them to get uncomfortable earlier than they want to. Everyone can push hard when there is 10 seconds left, but the most calories can be accrued by spending more time at a high power output. Score each round is TOTAL REPS

 

 

WEDNESDAY 8/23/2017

WARMUP:

 

4 Walkouts 

4 Active Spidermans (each leg) 

4 Active Samson (each leg) 

4 Cossack Squats (each leg)

3 Walkouts 

3 Active Spidermans (each leg) 

3 Active Samson (each leg) 

3 Cossack Squats (each leg)

2 Walkouts 

2 Active Spidermans (each leg) 

2 Active Samson (each leg) 

2 Cossack Squats (each leg)

followed by…

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)

 

 

 

 

 

 

 

 

 

3-POSITION CLEAN + JERK

All Cleans today are Power.

3-Position Power Clean + Split Jerk

3-Position Clean + Split Jerk =

1 Hang Power Clean (mid-thigh)

1 Hang Power Clean (knee-level)

1 Power Clean (from the floor)

Finish with a single Split Jerk

Rest as needed between sets, but aim to keep the breaks to at 2:00 or less. Today our loading should be at the level where we do not require any additional rest between sets. Using the percentages below to warm, we will have 3 sets to find a heavy complex for the day. Technique and speed is far more important today than loading. The board will track our load lifted simply so that we have a reference point for future complexes.

Set #1 – 2 Complexes @ 50% of 1RM CJ

Set #2 – 1 Complex @ 55% of 1RM CJ

Set #3 – 1 Complex @ 60% of 1RM CJ

Set #4 – 1 Complex @ 65% of 1RM CJ

Set #5 – 1 Complex @ 70% of 1RM CJ

Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.

 

 

“Drop Dead”

4 x (:20 seconds on, :10 seconds off)

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)

In today’s “Weightlifting Wednesday” our primary focus is spending time out on the floor coaching our athletes through the 3-Position Clean + Split Jerk. This is one of the best opportunities during the week to go around the room and give every athlete something to take away that will improve movement and carry over into future workouts.

Following the first piece, we have a conditioning cash-out. The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh. Tabata style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next.

 

 

THURSDAY 8/24/2017

WARMUP:

 

 

Rowling”

Partner up athletes on an erg and have them complete 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 groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

 

followed by…

 

Quad Stretch 

Knee to Chest 

Soldier Kicks 

Cradle Stretch 

Side Lunge 

Walking Samson 

Walking Spiderman 

Walkouts 

Straight Leg Bear Crawl 

Skip for Height 

High Knees 

Butt Kickers

 

 

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. With a lot of pulling with the barbell yesterday, taking the time to warm-up the back of the body will help athletes feel more prepare to tackle today’s workout.

 

“Under Water” 

3 Rounds:

50/35 Calorie Row

100 Double Unders

200 Meter Farmers Carry (70’s/53’s)

 

In “Under Water”, athletes should pick a pair of Kettlebells or Dumbbells that they could complete 200 Meters without dropping. Alternatives for double unders listed below in teaching section.

 If not rowing complete one of the following:

75/50 Calorie Schwinn Bike 

50/35 Calorie Assault Bike 

800 Meter Run

 

 

FRIDAY 8/25/2017

WARMUP:

Intention here is to really spend a good bit of time in each of these three positions. Not meant to be done as fast as possible, rather for quality.

10 Push-ups to Down Dog 

10 Air Squats 

10 Active Spiderman’s (5/leg)

10 Active Pigeon’s (5/leg)

5 Walkouts

8 Push-ups to Down Dog 

8 Air Squats 

8 Active Spiderman’s (4/leg) 

8 Active Pigeon’s (4/leg)

4 Walkouts

6 Push-ups to Down Dog 

6 Air Squats 

6 Active Spiderman’s (3/leg) 

6 Active Pigeon’s (3/leg)

3 Walkouts

 

followed by…

 

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)

 

 

 

Benefits of Tempo…

    •    Improved body awareness.

    •    Improved control of lifts.

    •    Development of connective tissue strength.

    •    Improved stability.

    •    Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.).

 

9 Sets of 2 Tempo Repetitions

5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in,

Enter estimated/current 1RM Front Squat

 

Submit

There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.

Set #1 – 50% 1RM Front Squat

Set #2 – 55% 1RM Front Squat

Set #3 – 60% 1RM Front Squat

 

Set #4 – 50% 1RM Front Squat

Set #5 – 55% 1RM Front Squat

Set #6 – 63% 1RM Front Squat

 

Set #7 – 50% 1RM Front Squat

Set #8 – 55% 1RM Front Squat

Set #9 – 66% 1RM Front Squat

 

 

“Satan’s Whiskers”

3 Rounds:

10 Chest to Bar Pull-Ups

10 Front Squats (165/110)

10 Burpees

In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus. Barbell weight should be something athletes could complete 15-20+ repetitions unbroken when fresh. First round should be unbroken without a doubt. On the Chest to Bar Pull-ups, athletes should also be able to complete 10 repetitions unbroken if they needed to. Modifications listed below:

 

Cut Repetitions Down to 5 or 7. 

Chin Over Bar Pull-ups 

Jumping Chest to Bar Pull-ups 

Ring Rows (Feet Elevated for Increased Difficulty)

 

 

 

SATURDAY 8/26/2017

WARMUP:

 

 

Set up cones inside or outside, creating a mock running tracks for the group. Alternating between :20 seconds of light jogging and :20 seconds of active stretching. 

Quad Stretch 

Knee to Chest 

Cradle Stretch 

Solider Kick 

Cradle Stretch 

Side Lunge 

Walking Samson 

Walking Spiderman 

Bear Crawl 

Side Shuffle (both directions) 

Skip for Height 

High Knees 

Butt Kickers

followed by…

Have every athlete grab a barbell for the warmup. Following this, extra barbells will go away as they break out into their teams.

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:

 

PVC Pass Throughs – 1:00

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

 

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.

 

 

“Jack & Jill” 

Teams of 3:

600 Meter Wreck Bag Run (70/50)

100 Power Snatches (75/55)

600 Meter Wreck Bag Run (70/50)

75 Power Snatches (95/65)

600 Meter Wreck Bag Run (70/50)

50 Power Snatches (115/80)

600 Meter Wreck Bag Run (70/50)

In today’s team of 3 workout, we are looking to find weights on the barbell that when fresh, athletes could complete 25+, 20+, and 15+ repetitions unbroken respectively. Using one barbell and changing the weights out before or after each round. If there are athletes on a team who are using different weight, absolutely acceptable to have multiple barbells out on the floor to ensure that everyone is using the appropriate loading for them.

Usually once a week or every two weeks we will dedicate a day to using Wreck Bags. Learn more about why we use them and where to get them here. Looking for a weight here that each athlete could go at least 400 Meters without stopping if they needed to. One bag on the run, partners may break up how they carry it however they’d like. If your gym isn’t equipped with Wreck Bags, using plates, a barbell, another bag, or a sled to get that heavier stimulus for the run will work as well. Some modification options are listed below:

 

Cut Distance to 400 Meter Run

400 Meter Wreck Bag Walk 

No Arms Schwinn Bike (40/30) 

No Arms Assault Bike (28/21) 

Schwinn Bike (60/40) 

Assault Bike (40/30)

*No arms on the bike best simulates the feeling of carrying a Wreck Bag.

 

View Event →
WODS 8/14-8/19
Aug
12
to Aug 19

WODS 8/14-8/19

SUNDAY OPEN GYM FROM 3:30-5:30 PM

WARMUP:

 

Sunday is a great time to have some fun and spend some additional time on recovery and mobility.

Fish Game on Concept2

followed by…

Line Drills: 

Quad Stretch 

Knee to Chest 

Solider Kicks 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Side Shuffle (facing in) 

Side Shuffle (facing out) 

High Knees 

Butt Kickers

 

 

MOBILITY: 

 

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 overwhelming stretch. Focus on your breathing.

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.

 

 

WOD

 

“Step Aside”

50 Calorie Row

50 ft. Walking Lunge

40 Calorie Row

50 ft. Walking Lunge

30 Calorie Row

50 ft. Walking Lunge

20 Calorie Row

50 ft. Walking Lunge

10 Calorie Row

50 ft. Walking Lunge

Using just bodyweight today on the walking lunges. If not rowing today, complete one of the following:

Equal Calories Schwinn Bike 

30-25-20-15-10 Calorie Assault Bike

MONDAY 8/14/2017

WARMUP:

 

Using cones inside or outside, create small running track for athletes to jog around. Alternating between 20 seconds of light jogging and 20 seconds of active stretching.

Quad Stretch 

Solider Kicks 

Cradle Stretch 

Side Lunge 

Walking Samson 

Walking Spiderman 

Side Shuffle (facing in) 

Side Shuffle (facing out) 

Straight Leg Bear Crawl 

High Knees 

Butt Kickers

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

MOBILTY:

 

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.

Pigeon Pose – 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.

 

"JUMP STREET"

3 Rounds:

400 Meter Run

15 Power Clean and Jerks (115/80)

75 Double-Unders

Post times to SUGAR WOD

 

The stimulus on today’s workout calls for a light to moderate barbell. A weight that we could cycle for 15 unbroken if we were to try when absolutely fresh. In the workout, these may turn into quick small sets, but we do not want our conditioning to be limited by the weight on the bar. Given how the total repetition count adds to a considerable amount of clean and jerks, err on the side of lighter here and aim to move in bigger sets. In other words, think of a weight that we could move through this workout in three sets of 5 with (if not bigger sets), for all three rounds.

If we are not running today, modification options:

Rowing – 500/400 Meters

Assault Bike – 24/18 Calories

Schwinn AirDyne – 40/30 Calories

The running is our pace-setter. We are not looking to push our pace on these 400’s recognizing that the majority of our effort is needed 

 

inside the gym walls on the CJ and DU’s. If we were to visualize a pace on the run, or a perceived effort level, imagine the pace we would hold for a 2 mile run. It’s a pace that allows you to run directly to the barbell and start the first clean and jerk, each and every round.

On the clean and jerks, we are looking for sustainable, consistent sets. Many of us may be able to complete the 15 reps unbroken at this point of the workout, but we are more concerned with our repetition strategy on rounds 2 and 3. Here is where time can quickly disappear if we reach a point in the workout where we are reduced to slower singles. No breakup strategy is wrong – from fast singles to big sets – with the bigger goal being consistency across all three rounds. Imagine doing 45 repetitions for time, and visualize how you would break those sets up.

On the double-unders, take a composure breath before each set. Naturally, the clean and jerks are grippy and shoulder fatiguing. Our ability to cycle the jump rope will challenged. What’s more important than big or unbroken sets here are minimizing trips and wasted effort. Breaking these repetitions up into manageable sets, especially given how it’s a larger number to work through, is what we are aiming for today. It’s good to be aggressive in finishing off each set as well, knowing we can use the first 100 meters of the following run to recover.

Two focus points for today:

1. Immediate transition to the barbell after each run. How fast can we get to the bar to start our first repetition. It doesn’t need to a large set – we just need to start.

2. Punch hard on the finish of each push jerk. If we find ourselves pressing out repetitions, we will be taxing our shoulders unnecessarily which will in turn make the DU’s even more challenging. Pace the barbell and move well which will directly help us move through the DU’s.

 

 

MIDLINE

1 Set, Not for Time:

40 GHD Sit-Ups

50 AbMat Sit-Ups

60 Hip Extensions

Not for time, but for quality. Break up the GHD’s and Abmat sit-ups into manageable sets. Designed to be a challenging combination here. 

 

 

TUESDAY 8/15/2017

WARMUP:

 

Partnering up on a rower, switching back and forth between:

:45 seconds slow row (feet on top of straps) 

:45 seconds active spidermans

:30 seconds slow row 

:30 seconds active samson

:20 seconds medium row 

:20 seconds air squats

:15 seconds hard row 

:15 seconds push-ups

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

MOBILITY:

 

Front Rack Stretch – 1:00

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.

 

Couch Stretch – 1:00 each side

Against a wall, have athletes get one knee as close to where the wall and floor meet as possible, stepping opposite leg out front for support. Raise chest tall and squeeze glute of leg that is on the wall.

 

"FREEDOM TRAIL"

“Freedom Trail” Part #1
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)

Rest 3:00

“Freedom Trail” Part #2
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters (95/65)

Rest 3:00

“Freedom Trail” Part #3
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (115/80)

Rest 3:00

“Freedom Trail” Part #4
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (135/95)

All (4) parts are graded separately, with the score of each being max thrusters in the time remaining in the 3:00 window.

*4 x 3:00 AMRAP’s, building intensity today.

On Part #1, we are looking for a weight that allows for 27+ unbroken reps, when fresh.

On Part #2, we are looking for a weight that allows for 21+ unbroken reps, when fresh.

On Part #3, we are looking for a weight that allows for 15+ unbroken reps, when fresh.

On Part #4, we are looking for a weight that allows for 9+ unbroken reps, when fresh.

Rowing – Being the first movement in each interval, we can open our pace with sprint start to get the fan moving and the monitor registering calories. To sprint start, give a full stroke, followed by a half stroke, 3/4 stroke, and finally a full stroke once again. When done properly, in a matter of 3-4 seconds, we can get our monitors registering the pace we are looking for rather than the slow build up (eating away seconds). After the sprint start, settle in to what you would feel would be roughly your 2K pace. It’s not an overly aggressive pace, as the burpees and thrusters will require our larger effort, but it’s a pace that will clear the calories without losing much time.

Lateral Burpees over Rower – These are done with our body parallel to the rower. Although cycle time is important here, we do not want to expend all of our effort speeding through these burpees if we end up having to stand over the thruster barbell recovering. The step up burpee can be very useful here, stepping up with the outside leg on each rep. On the final few burpees of each set, slow our pace just slightly so that we can refocus on our breathing. A smooth transition to the barbell is what we are after here.

Thrusters – These are expected to be metabolic and challenging. Despite the first few rounds being lighter in loading, we want to expect each bar to feel heavier than we expect. Breathing cadence is important here to fuel the body with oxygen in between repetitions. It can be very common to forget to breathe during thrusters, given how the bar rests in the front rack.

Typically on thrusters, we aim for large sets. Given how these 3:00 windows will move very quickly, it is not wrong to move with quick, fast sets. As we get to the heavier barbells, what will be more important than large sets is consistent movement forward. Sets of 4, 3, or even 2’s towards the heavier loading is entirely possible to keep moving forward while allowing the body a brief recovery between sets.

When you approach the barbell each round, use the clock to our advantage. Use quick judgement to assess how many sets you will have time for to maximize our seconds remaining in each round.

It’s good to embrace the intensity on this workout. There are days that we strive for consistency, and there are days that we strive for higher levels of intensity. Let’s become comfortable getting uncomfortable on the thruster barbell today.

 

EXTRA CREDIT/RECOVERY BIKE

15:00 Recovery Bike, Ski Erg, or Row

Conversational pace, with the goal being the bring about light range of motion to the legs bringing about a faster recovery from today’s conditioning.

 

WEDNESDAY 8/16/2017

WARMUP:

 

200 Meter Run

20 second rotations: 

Jumping Jacks 

Knee to Chest 

Quad Stretch 

Soldier Kicks 

Active Samson 

Active Spidermans

then

3 Walkouts 

10 Sit-ups 

2 Walkouts 

10 Push-ups 

1 Walkout 

10 Air 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.

Kettlebell Ankle Stretch: 1:00 each side

Step out into a lunge and place bottom of kettlebell on the top of front knee. Use the weight to drive the knee forward over the toe with the heel still flat on the ground.

Narrow PVC Pass Throughs: 30 seconds

With hands more narrow than previously and arms still long, raise arms up and over the head until PVC touches behind you.

 

"CHIQUITAS"

15 KBS, 15 TTB

10 KBS, 10 TTB

5 KBS, 5 TTB

800 Meter Wreckbag Run (50/35)

5 KBS, 5 TTB

10 KBS, 10 TTB

15 KBS, 15 TTB

KBS – Kettlebell Swings, Rx loading at 70/53

TTB – Toes to Bar

The stimulus we are looking for on the kettlebell is a loading that we can without question complete the first 15 repetitions unbroken with. We want to challenge ourselves with the loading, but not to the point where we need to break our a single time in the initial 15-10-5.

If we do not have a wreckbag or sandbag, carry a 45/35lb plate for the distance.

If we are not running today, complete either a 50/35 Calorie Assault Bike, or, a 1,000 Meter Row.

Post times to the leaderboard below.

* Building grip strength today coupling the kettlebell swing and the toes to bar. This combination is meant to challenge our toes to bar repetitions, providing an opportunity to practice not only our movement under fatigue, but also our mental strategy on when and how to break these sets apart.

On the kettlebell swings, as mentioned above, we are looking to challenge ourselves with the weight, but not to the tune of having to break up the first three sets (15-10-5). We want a loading here that puts us right back on the pull-up bar for our next repetition.

Combinations that challenge our toes to bar mainly challenge our form/technique. Our capacity to complete toes to bar likely remains there, but due to a combination of movements prior to, our technique can become compromised.

Focus on a long body beneath the bar on each rep. As we recall, a longer body is a longer whip – there’s more power in it. We want to maximize our power in the kip to preserve our capacity for later sets. Set the tone at the onset with our technique.

One of the first things to “go” in toes to bar is actually not our strength, but our timing between reps. With the video (HERE), we can see the difference between fast feet on the TTB in comparison to a slow descent.

 

EXTRA CREDIT/DEADLIFT / DOUBLE-UNDER

On the Minute x 11

Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL

Minute 2 – 50 Double-Unders

Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL

Minute 4 – 20 AbMat Sit-Ups

Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL

Minute 6 – Rest

On Minute 7, repeat the process once more for a total of the 2 rounds. The loading on the deadlift is meant to be on the lighter side. Here we can refine our movement with moderate loads, while allowing the body and mind to recover on this deload week.

 

 

THURSADY 8/17/2017

GROUP WARMUP: (0-10 MINUTES)

 

Rotating partners through 3 stations if necessary:

:30 seconds easy bike 

:30 seconds active spidermans 

:30 seconds air squats to medicine ball

:20 seconds medium bike 

:20 seconds active samson 

:20 seconds front squats with medicine ball

:15 seconds hard bike

:15 seconds mountain climbers 

:15 seconds medicine ball thrusters

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

 

MOBILITY (10-12 MINUTES)

 

Squat Hold – 2:00

In the bottom of the squat, we are looking to pull our chest tall and drive knees out using a post on the rig for assistance. Work over the two minutes to find and improve positioning for the bottom of the wall ball today.

 

 

WOD: BALL AND CHAIN

 

“Ball and Chain”

2 Rounds: 

25 Deadlifts (185/135)

50 Wall Balls (20/14)

1000 METER ROW

 

On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh. If not biking today, complete one of the following:

1000 Meter Run 

50/35 Assault Bike

 

FRIDAY 8/18/2017

WARMUP:

 

Partnering up on a rower if necessary:

:30 seconds slow row

:30 seconds jumping jacks

:30 seconds medium row

:30 seconds active spidermans

:30 seconds slightly faster row

:30 seconds active samson

followed by…

2 rounds:

 

5 Push-ups

7 Sit-ups

9 Squats

 

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. Elevate onto 24” box.

 

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.

 

 

"THE GOOD LIFE"

3 Rounds:
500 Meter Row

12 Burpees

21 Box Jumps (24/20)

This is a classic benchmark at CrossFit New England. Simply engine today. Last completed on October 24, 2016.

 

Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and *immediately* moving with a purpose to start our burpees.

On the burpees, breathe. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box.

On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition.

 

 

SATURDAY 8/19/2017

WARMUP:

 

2 Rounds: 

200 Meter Run

4 Alternating Samson

6 Push-ups to Down Dog

8 Alternating Spidermans

 

followed by….

 

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)

 

 

 

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 overwhelming stretch. Focus on your breathing.

 

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.

 

“ADDERALL"

 

“Adderall” 

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

Two CFNE benchmark workouts in a row with “Adderall” today. The built in rest enables athletes to push hard within the 10 minute, 7 minute, and 4 minute sections. On the barbells, we are looking for weights that individuals could complete 15+ repetitions when fresh for the Clean & Jerks and Snatches, and 20+ repetitions when fresh on the Thrusters. When in doubt, lighter is better.

If best mile is over 8 minutes, modify first run to 1200 meters to give plenty of time on the barbell. Looking for a minimum of :90 seconds on each barbell. If not running today, complete one of the following: 

1600 Meter Row – 800 Meter Row – 400 Meter Row

160/115 Calorie Schwinn – 80/60 Calorie Schwinn – 40/30 Calorie Schwinn

View Event →
WODS 8/7-8/12
Aug
5
to Aug 12

WODS 8/7-8/12

MONDAY 8/7/17

WARMUP:

 

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

On the 0:00… 66% of 1RM Squat Snatch

On the 1:00… 71% of 1RM Squat Snatch

On the 2:00… 76% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

 

 

"NASTY GIRLS"

3 Rounds:

50 Air Squats

7 Ring Muscle-Ups*

10 Hang Power Cleans (135/95)

Post times to the leaderboard below. This workout was was completed on November 7, 2016. Previous scores will show below if completed.

*Modifications for the Ring MU:

If we do not have 3+ Unbroken MU, modify the repetitions to 3-5 repetitions per round to preserve the stimulus.

If we do not have Ring Muscle-Ups, either complete 7 Banded MU Transitions (description below), or 7 Burpee CTB Pull-Ups.

The stimulus for the hang power cleans is to choose a loading that allows for 15+ repetitions unbroken, when fresh. If we went for it in the first round of the workout, we are sure we could complete that first 10 repetitions of the hang power cleans unbroken.

“Nasty Girls” is another classical CrossFit benchmark such as Cindy, Helen, or Grace. Nasty Girls was one of the first workouts to make it “mainstream” on social media when CrossFit was growing in popularity. A video was posted on the CrossFit.com blog, with three original CrossFit firebreathers (Annie, Nicole, and Eva) taking on the workout. Completed on May 12, 2004, you can watch the video HERE.

The most impactful movement in this workout is the Ring MU. We want to preserve ourselves to give our best effort there. Depending on ability level on the rings, this dictates how hard we push on the air squats and hang power cleans. With the goal of minimizing the amount of time we are staring at the rings, we can strategize the squats and hang power cleans.

A steady, yet aggressive pace on the air squats is the thought here. A pace that we will maintain throughout the entire workout. Imagine we are doing 100 repetitions for time, and our goal is to maintain the same pace throughout. On the hang power cleans, fight for big sets. This is not where we want to go to failure, but we want to look ahead at what is next in the order – back to air squats. Our grip and shoulders will recover there.

Banded Ring MU Transition Drill (Video)

This is not only an awareness drill, but a strengthening exercise for the muscle-up. Using bands for resistance, it provides resistance to the athlete to drill in the proper transition of a ring muscle-up. Follow along with the video below (there’s an audio clip tied to it) for a demonstration.

If we do not have Ring MU’s – This is going to be utilized as a strength building exercise. Many athletes have the strength of the pull, and potentially even the strength for a ring dip, but the transition keeps them back. When performed properly, this drill teaches the athlete the feeling of the unique final pull and strengthens the mechanics needed to do so.

 

 

EXTRA CREDIT/STAMINA EMOM

EMOM x 10 (5 Rounds)

Even Minutes – 15 KBS (53/35)
Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

Post total TTB to SUGAR WOD

Stamina training. Just like how we would approach an workout with TTB, strive for consistency here. Do not max out your TTB in the first 40 seconds, but rather strive to maintain the same number throughout all five rounds – if not increasing at the end.

 

 

TUESDAY 8/8/2017

WARMUP:

 

KIPPING HANDSTAND PUSHUPS

On the Minute x 9:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

Repeat this process for three total rounds (9 Minutes total).

If we do not have handstand pushups yet, complete as pike pushups off of the box.

 

"BOAT RACE"

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

Last completed on April 11, 2017. Previous scores will display below.

 

Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and live inside those windows.

 

 

WEDNESDAY 8/9/2017

WARMUP:

 

STRICT PULL-UPS

One attempt for max repetitions.

Athlete’s are allowed to hang from the bar for as long as they would like (it does not need to be consecutive motion). Previously entered scores will show below.

 

BACK SQUAT

15-Rep Test

Taken from the rack, establish a 15-rep back squat for the day. This will be the third and final 15-rep test of “Grunt Work.

 

"BUMBLEBEE"

AMRAP 7: Clean and Jerks (155/105)

*OTM – 7 Heavy Wallballs (30/20) *Females to a 9 Target

This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).

 

The stimulus we are looking for is a moderate to heavy barbell, one that we could complete 10-15 repetitions unbroken when fresh. Heavier than our “moderate” load, but not to the tune of a possible missed repetition given the loading. The next repetition should always be there. On the wallball, we are looking to challenge ourselves with a heavier medicine ball, but not to the tune of having to break up the set. It is best today to modify the volume (to 5 repetitions as example) and challenge ourselves with the weight.

Strategy wise, singles from the onset of the workout is an option to consider. Recognizing that 7:00 is a longer effort, a steady and methodical pace in each minute is the strong option to consider.

Focus on our transitions inside this workout. There will be minutes where we feel we need an extra moment before we pick up the wallball. To maximize our score today, we want to maximize the amount of time we have on the barbell. Focus on the immediate transition at the turn of each minute, and returning to the barbell, just start. Take our breaths in between singles on the barbell, but just start.

 

THURSDAY 8/10/2017

WARMUP:

 

SQUAT CLEAN COMPLEX

7 Sets of the complex:

Clean Pull + High Hang Squat Clean + Hang Squat Clean (Video)

Set #1 – 50% of 1RM Squat Clean

Set #2 – 55% of 1RM Squat Clean

Set #3 – 60% of 1RM Squat Clean

Set #4 – 65% of 1RM Squat Clean

Set #5 – 70% of 1RM Squat Clean

Set #6 – 75% of 1RM Squat Clean

Set #7 – 80% of 1RM Squat Clean

 

"HEARTBREAK KID"

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders

Post Times to SUGAR WOD

 

For the majority of us, this is a CTB pull-up workout. Managing these repetitions will be crucial in finding our best time. Just because we can do 20 straight repetitions does not mean that we should – view this as 60 CTB for time. We need to avoid the slow singles that inherently occur when we push too aggressively early with our sets. View how you break up the third round given the fatigue. Mirroring that break up strategy in your first round is a good start when wargaming this workout. If we do not have consistent CTB PU – modify to an appropriate volume:

Modification 1 – 10 Reps

Modification 2 – 15 Reps

If we are below 10 reps per round, use a band to find the 10 repetitions per round.

The second portion to look towards is the double-unders. Staying composed here is the focus. It is worth the additional five seconds of rest if it allows you a large set to open up with. The goal isn’t to sprint through these, but rather to minimize trips.

On the front squat, it is meant to be a challenging, heavier weight for 10 repetitions. Without a question in your mind, the first set needs to be straight. if we aren’t there just yet with our leg strength, modify the weight in order to allow that first set to be unbroken. It is worth the extra fight here to push for larger sets, minimizing the amount of cleans we need to execute. It is already a grip intensive workout, so the less cleans we do the better. At most, one break in the second set, and one break in the third if we need to.

 

EXTRA REDIT/MIDLINE

3 Sets:

10 KB Suitcase Deadlifts, each side – (Video)

20 GHD Sit-Ups

Choose a kettlebell loading that allows for 10 unbroken repetitions on that respective side. We can build in loading in each set, but we are looking to ensure that each set of 10 repetitions are unbroken each round. Complete all 10 on the first side (right or left), and then immediately change sides.

 

FRIDAY 8/11/2017

WARMUP:

 

ROW CONDITIONING

In teams of 3:

Row 10,000 Metes

*Athletes change every 250 meters. Post completion time to the leaderboard.

 

High intensity bouts are what we are seeking today in the Team 10K row. Where athletes are changing every 250 meters, each athlete is looking at 13 intervals. With a 1-2 work to rest ratio, we are set up to push out pace well below our 2K pace, to the tune of 7-10 seconds. It is not an all out sprint effort, as our pacing will slow towards the end, but it is a very aggressive pace.

The second piece that is unique to this workout is the transitions between athletes. A team of 3 can have very impressive split times, but if the transitions are slow, it is a moot point. The ability to get in and out of the rower, coupled with a sprint start to bring the fan speed up, is a necessity to optimize our time in this workout.

As a strategy – when athlete’s are finishing their final meters in their respective 250, move into high gear. We want to finish aggressively not only because we are moving into a rest period, but because it actually sets the next athlete up for a better start. The goal is to keep the fan speed moving, and the only time it naturally drops is during transitions. If athletes sprint the final ~25 meters, or the final few pulls of their 250m bout, the fan speed will increase to a higher speed, buying the next athlete more time to strap in as it slowly winds down. You can imagine the opposite – if we finish our 250m bout without it, the fan speed dies down to a very low (if not close to a full stop) requiring the next athlete significantly more time and effort to bring it back up to working pace.

 

If you are completing as an individual effort today, complete the following:

3 Rounds:

AMRAP :30 – Calorie Row… Rest :30s

AMRAP 1:00 – Calorie Row… Rest 1:00

AMRAP 1:30 – Calorie Row… Rest 1:30

Score is total calories across all intervals. Keep in mind that the rower timer is likely to stop after we set the handle down after each interval, so this workout is best done with a secondary clock to measure the rest. Each round is 6:00 in full (including rest periods), rounds run directly into each other after the final 1:30 rest.

 

EXTRA CREDIT/BODY ARMOR

3 “Giant Sets”

Max Reps Bodyweight Bench Press

25 Hip Extensions after each set.
Rest 3:00 between sets.

The barbell as “Rx” is your specific bodyweight, but the stimulus behind is to be able to complete at a minimum (5) repetitions on the first round. If we do not believe we can compete at least (5) benchpress repetitions on the first set unbroken, let’s reduce the loading in order to achieve that.

A “giant set” implies that we move directly from the bench press to the hip extensions. It is not for time, but we aim to move right to it. Post total bench press repetitions (and weight in comments) to SUGAR WOD.

 

SATURDAY 8/12/2017

WARMUP:COACHES CHOICE

DOUBLE TROUBLE

 

With a Partner complete:

 

Amrap 10:

5 Pull Ups

5 Burpees

 

Rest 5 minutes 

 

Amrap 10:

150 Meter Row

15 DB Push Presses (35/20)

View Event →
WODS 7/31-8/5
Jul
30
to Aug 5

WODS 7/31-8/5

MONDAY 7/31/2017

WARMUP:

 

Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Enter current/estimated 1RM Snatch (Power or Squat)

 

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch

Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch

Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch

Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch

Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch

Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch

Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

 

 

"RANDY'S ON THE RUN"

5 Rounds:

400 Meter Run

15 Power Snatches (75/55)

Post times to SUGAR WOD

 

A combination of two classical CrossFit benchmarks – “Randy” and “Nancy”.

The stimulus today calls for a light load on the power snatch. A load that we are entirely confident that we could complete for 21 repetitions unbroken when fresh. Inside the workout, we are looking for large sets – at most, a single break in any given set, with only a brief break needed. Modifications for the running:

1) 200 Meter Run

2) 500/400 Meter Row (male/female)

3) 25/18 Assault Bike

On the running, today will be a good testament to how well we are finding our ability to pace our effort. The total running inside this workout is 1.25 miles, but we want to enter as if we are running 2-3 miles. The power snatches will utilize similar muscles used in our run, and we can expect as a result the running to feel challenging in each set after the first. Opening with a pace that we believe we could hold for a 2-3 mile footrace is appropriate.

On these runs, focus on our breathing today. It is very common for athletes to overlook this important skill. Use the steps of our feet to control our breathing cadence. To start, don’t think of there being an ideal amount of steps per inhale/exhale. The goal today is to find a rhythm to start and to slowly refine it from there.

As an example… a breathing cadence could be: On the first step of the right foot, start your inhale. On the third step of the right foot, start your exhale. Each inhale and exhale here would be two cycles. Inhale, step, exhale, step. Be loud with your breathing so you can audibly hear your breathing as you match to a step. Athletes can move into a shorter cadence (more breaths), or longer (less amount of breaths). Again, there is no right or wrong way to start this, but keep the theme in mind – controlled, methodical, deep breathing is the goal. The opposite is what we don’t want. Short, choppy, quick breaths. These are ineffective for fueling the body and recovering the heart rate. More breaths does not translate to a faster recovery. Better quality breaths (deep stomach breathing) do.

As a final note for today, one that we can build upon, is to alternate feet that start the inhale/exhale. If we find ourselves inhaling and exhaling always on the right foot, strive to change that cadence to the left foot after 100 meters or so. If we constantly breath on the same foot, this commonly results in a side cramp on that same side.

The power snatches are an important factor today, but today our focus of effort will be on the running, and dialing in our breathing. This does not stop on this movement. If we can hone in on this during our runs, this is applicable towards many other movements, and not just the monostructural efforts (rowing, double-unders, biking). It provides the athlete with a sense of how to control their breathing in any act, and to be more conscious of the effects.

 

 

TUESDAY 8/1/2017

WARMUP:

BACK SQUAT

10 – 8 – 6 – 4 – 2
Rest as needed between sets. We will be building in percentages week after week inside this progression.

10 Reps @ 71% of estimated 1RM Back Squat

8 Reps @ 76% of estimated 1RM Back Squat

6 Reps @ 81% of estimated 1RM Back Squat

4 Reps @ 86% of estimated 1RM Back Squat

2 Reps @ 91% of estimated 1RM Back Squat

 

"FIRE ALARM"

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

50/35 Calorie Row

3 Rounds of the “Bergeron Beep Test”

 

1 Round of the “Bergeron Beep Test”

7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

Post times to SUGAR WOD

 

*Last completed on Wednesday, November 30.

Stimulus wise, we are looking for a thruster barbell that is unbroken *every single set of 7 repetitions*. In other words, a super light loading that we could complete 30+ repetitions unbroken with, when fresh.

Our first goal in “Fire Alarm” is to strategize how we will move through the rounds of “BBT” (Bergeron Beep Test).

In matters of effort, let’s value the movements in this order:

Thrusters

Pull-Ups

Burpees

Row

Referring back to the stimulus above, every thruster set needs to be straight. Breaking these up into two sets can quickly lead to many seconds ticking away – take a composure breath before each set, but let’s get these all unbroken.

The pull-ups are the next most important, and second to the thrusters only because the “reset” time after a broken set is so short. These do not have to be unbroken, but they do need to be consistent. If we break them up into sets, let’s be mindful of keeping a short rest here.

The burpees are next, as we can slow these down to control our breathing. This will allow for a smooth transition back to thruster barbell, where again we are aiming for 7 unbroken repetitions. Focus on your breathing on the burpees.

The row is important, but comes last to the other movements purely because we are always moving forward on a row. We aren’t going to stop here. If we push too hard on the row for example and have to break up following sets of thrusters, that’s where our progress comes to a dead stop until we pick the bar back up. Using the first handful of calories as a recovery, then build into a pace that we would strive for in a 5K race. On the final few calories of each 50/35 calorie effort, ease off the intensity a touch to ensure an immediate thruster transition.

 

WEDNESDAY 8/2/2017

WARMUP:

 

POWER CLEAN

On the Minute x 5 (0:00-5:00)

Clean Pull + Hang Power Clean + Power Clean (Video)

 

Set #1 – 50% of 1RM Clean

 

Set #2 – 54% of 1RM Clean

Set #3 – 58% of 1RM Clean

Set #4 – 62% of 1RM Clean

Set #5 – 65% of 1RM Clean

Clean Pull

The purpose here is to focus on bar path off the floor, and building speed through the middle of the lift. The elbows stay extended inside this drill. Focusing on a vertical bar path off the ground (pull the knees back and out of the way), start our acceleration at knee level, finishing with a strong triple extension and shrug.

Hang Power Clean
Lower the bar to knee level to start our repetition. With the bar at the knees, we are looking for vertical shins. Commonly the knees will push forward… push the hips back and get our shoulders in front of the bar. Building in speed as we rise up the leg, complete a our hang power clean.

Power Clean

Combining the above two movements together, a full power clean to confirm our movement patterns.

 

On the Minute x 5 (5:00-10:00)
1 Power Clean, climbing in weight

After your final set of the Pull+HPC+PC, increase loading for your first of 5 singles starting at the 5:00 mark.

At the 5:00, 6:00, 7:00, 8:00 and 9:00, 1 Power Clean, building to a heavy single for the day.

 

 

"ALVERSTONE"

Ascending Ladder for 7:00 – 

1 Power Clean, 30 Double-Unders

2 Power Cleans, 30 Double-Unders

3 Power Cleans, 30 Double-Unders

4 Power Cleans, 30 Double-Unders

5 Power Cleans, 30 Double-Unders

Rx – 165/110

Continue to add (1) power clean per round until the 7:00 time cap is reached.

Post last completed round + partial repetitions to comments.

For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.

 

 

THURSDAY 8/3/2017

WARMUP:

 

 

DEADLIFT

Build to a Heavy Set of 5 Repetitions: Romanian Deadlift (Video)

Build to a Heavy Set of 7 Repetitions: Sumo Deadlift (Video)

Build to a Heavy Set of 9 Repetitions: Deadlift

This is a repeat from Wednesday, July 19. We sought after a moderate lift at each movement that day, associating some loading with these movements. That was our baseline. Let’s aim to build upon that today, looking for a heavy at each movement. Not a max, but a heavy.

Record your heavy set of 9 Deadlifts to the leaderboard below.

 

"DIANE"

21 – 15 – 9:

Deadlifts (225/155)

Kipping Handstand Pushups

Post times to SUGAR WOD

 

For a weight selection, we are looking to choose a load that allows for the first 21 repetitions to be unbroken. This should be not a workout that is limited by the weight on the bar – let this be a handstand pushup workout.

This is a good test on our ability to manage 45 handstand pushups. Naturally, breaking these up into manageable sets in the first set of 21 will be a goal of ours, but let’s the bigger picture into account – the 45. If we were to attempt 45 repetitions for time, ask ourselves how we would break it up. This may lead us in a slightly different direction than what were first initially thinking for the set of 21.

Every athlete will naturally have a different strategy in breaking up the repetitions, but it is good to recognize that the workout begins during the set of 15’s. View the 21’s as your “buy-in” to the 15’s and 9’s, which is where seconds move fast.

Two focus points on our kipping handstand pushups:

1) Engaged midline

2) Long kip

An engaged midline is keeping our abdominals on. It is common, especially under the fatigue of a met-con, to allow the midline to relax. When this takes place, the kip isn’t effectively transferred from our legs to the hands. As a result, we end up using more of our pressing capacity to finish the pushup. In every kip, squeeze the abdominals and maximize that transfer.

Maximizing our kip is the second focus point. Pushing your lower back into the wall, bring the knees low to our chest in an attempt to “ball up”. The longer this kick (kip), the more power we typically generate.

If we are not completing HSPU today, complete 21 pushups per round. We are looking to stay with the gymnastic component, with the athlete choosing the appropriate level of difficulty. Pike pushups, pushups to the floor, and box pushups are all strong variations to build our strength.

 

 

FRIDAY 8/4/2017

WARMUP:

 

"31 HEROES"

In Teams of 2, AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

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. Score is rounds + partial repetitions. The sandbag does not count as a repetition or round, only rounds of the above triplet (thruster, rope, box jump). 

We are looking for a thruster weight that we could complete 8+ repetitions unbroken with.
If we do not have a rope, complete 3 x CTB Pull-Ups (18 per round), or 18 of our most challenging upper body pull.
If we do not have a 45/25 pound sandbag, use a plate.

“31 Heroes”

 

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

Alexander J Bennett, Sgt.

Darrik C Benson, PO1 SEAL

Brian R Bill, Master Chief SEAL

John W Brown, Tech Sgt., USAF PJ

Christopher G. Campbell, PO1 SEAL

David R Carter, CWO4

Jared W Day, Information Systems Technician PO1

John “Jet Li” Douangdara, Master at Arms 1st Class

Spencer C Duncan, Spc.

John W Faas, CPO SEAL

Patrick D Hamburger, Staff Sgt.

Andrew W Harvell, Staff Sgt., USAF CCT

Kevin A Houston, CPO SEAL

Jonas B Kelsall, Lt CMDR SEAL

Louis “Lou” J Langlais, Master Chief SEAL

Matthew D Mason, CPO SEAL

Steven “Matt” M Mills, CPO SEAL

Brian J Nichols, CWO2

Nicholas H Null, CPO EOD

Jesse D Pittman, PO1 SEAL

Thomas A Ratzlaff, Senior Chief SEAL

Robert J Reeves, CPO SEAL

Heath M Robinson, CPO SEAL

Nicholas P Spehar, PO2 SEAL

Michael J Strange, Cryptologist Technician PO1

Jon “JT” T Tumilson, PO1 SEAL

Aaron C Vaughn, PO1 SEAL

Kraig M Vickers, Senior Chief EOD

Jason R Workman, PO1 SEAL

Daniel L Zerbe, Tech Sgt., USAF PJ

Bart, K-9

So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.

– Tecumseh, Native American Shawnee Chief

 

 

SATURDAY 8/5/2017

WARMUP:

 

 

PARTNER WOD (TEAMS OF 2)

400 METER RUN

40BOX JUMPS

400 METER RUN

40T2B

400 METER RUN

40 SQUATS

400 METER RUN

40   PUSH UPS

400 METER RUN

40 RING DIPS

400 METER RUN

40BURPEES

(Partners run together on the run)

 

View Event →
WODS 7/24-7/29
Jul
23
to Jul 29

WODS 7/24-7/29

MONDAY 7/24/2017

 

WARMUP:

Coaches Choice

 

BACK SQUAT

10 – 8 – 6 – 4 – 2

Rest as needed between sets. We will be building in percentages week after week inside this progression.

10 Reps @ 68% of estimated 1RM Back Squat

8 Reps @ 73% of estimated 1RM Back Squat

6 Reps @ 78% of estimated 1RM Back Squat

4 Reps @ 83% of estimated 1RM Back Squat

2 Reps @ 88% of estimated 1RM Back Squat

 

"FLIP AND FLOP"

21 – 15 – 9:

Alternating Dumbbell Snatches (50/35)

Calorie Row

Directly into…

21 – 15 – 9:

Box Jump Overs (24/20)

Pull-Ups

Post times to SUGAR WOD

 

*

Both couplets flow directly into each other. As in, transition immediately after the 9th calorie on the rower to your first box jump over.

Dumbbell Snatches
Today is a great day to practice changing hands in the air for the dumbbell snatch. This is purely learned through practice, and today is a prime opportunity to reduce the weight if needed to attempt the mid-air handoff. When the athlete is able to accomplish the mid-air transition, not only is the movement significantly faster through the touch and go off the floor, but it is also more efficient energy wise. We can complete the work faster, with less energy expended. Focus points:

1. After finishing the repetition overhead, look up with your eyes. We aren’t looking to hyperextend the back, but we want eyes on the dumbbell for the transition

2. As the dumbbell descends from overhead, we are looking to change to our other hand somewhere around eye level. The issue with changing later in the process is that the dumbbell picks up momentum through gravity, making the transition more challenging. When the dumbbell is just starting to come down to the floor from overhead is when it has the least inertia behind it.

3. Practice a drop of the bell from one hand to the other, as opposed to a “roll”. At first, it may feel like a roll as we learn the motion. That is entirely expected. The goal is to however build to a release by the first hand, followed by a catch by the other hand a fraction of a second later.

4. Keep the DB close to the body on the way down. It is easy to allow the weight to move forward in front of us, which will ultimately also pull us forward. Keep the DB close on the way down, and almost reach back between your heels when you go for your touch. This will load the hips and hamstrings giving us more power coming up for the following rep.

Calorie Row
To optimize our time, we first want to push our pace on the DB snatches. Moving fluidly through those repetitions are more important than pushing our row pace. Taking into account the box jump overs to follow in the second couplet, we also want be conservative here so that we can cycle through the box jumps at a fast rate. If we are coming off the first couplet needing breaks during the first 21 box jump overs, we likely pushed the row too hard. Our pacing here should be somewhere around our 2K pace, or an effort we could hold for 8+ minutes.

Box Jump Overs
This is where the workout will “set in” for most, and we will feel the fatigue in the legs. Expect it to be here, and expect to overcome it. Slow is smooth, smooth is fast on these repetitions. It is good to recognize that the other movement in the couplet, the pull-up, can put us back on the box seconds later, so our pace here should more so be “45 reps for time” as opposed to a fast 21 which only slows down from there.

Step-ups are allows, but to be “Rx” in today’s workout, we are looking for a two-foot jump. You can face the box or jump laterally.

Pull-Ups
Much like how we are expecting our legs to feel fatigued on the box jump overs, expect our grip to be fatigued as well from the pull/pull couplet that preceded this. Knowing that a break on the pull-up bar can be a very short transition (simply a jump back up), it is not wrong to break these sets up into manageable chunks. On these pull-ups, we can expect to be feeling the met-con as well. This is a point in the workout where the mind may want to tell us we need a break, a breather, or a chalk break. Just start. Even if it’s a small set on the pull-up bar, let’s get our hands on there and reassess after a few repetitions. It is here where we can surprise ourselves and save more seconds than we realize.

 

 

EXTRA CREDIT/SNATCH COMPLEX

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

 

On the 0:00… 64% of 1RM Squat Snatch

On the 1:00… 69% of 1RM Squat Snatch

On the 2:00… 74% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

 

 

TUESDAY 7/25/2017

WARMUP:

Coaches Choice

 

 

STRICT GYMNASTICS

Part #1 – Strict Handstand Pushups

 

7 Unbroken Sets of 30% of Max Strict HSPU

Rest as needed between sets. Not for score, given how athletes will have different repetition counts per round.

If we do not yet have strict handstand pushups, complete seated dumbbell strict presses to build to pressing strength. Complete 7 sets of 7 unbroken repetitions(you choose weight, and free to climb), seated on the floor with legs extended out in front of you.

 

 

Part #2 – Midline

Alternating Tabata (8 Sets of :20s on / :10s off)

Hollow Rocks (Video)

Superman Rocks (Video)

In this second portion, the first 20 seconds are Hollow Rocks. That is Set #1. Rest 10 seconds following.

Roll to your stomach in this break as on the :30s mark, complete 20 seconds of Superman Rocks. That is Set #2. Rest 10 seconds, and repeat this process (3) more times for a total of (4) full rounds, or (8) alternating sets.

 

"FIFTH WHEEL"

“Fifth Wheel” Part #1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)

Max Calorie Assault Bike in Time Remaining

Rest 5:00

“Fifth Wheel” Part #2

In a 5:00 Window…

6 Rounds of “The Chief” (135/95)

Max Calorie Assault Bike in Time Remaining

Rest 5:00

“Fifth Wheel” Part #3

In a 5:00 Window…

5 Rounds of “The Chief” (155/105)

Max Calorie Assault Bike in Time Remaining

1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.

If we are using a Schwinn bike today, still mark as Rx but make the annotation in the leaderboard comments section.

If we do not have access to a bike today, row for calories.

On the barbells…

On Part #1, we are looking for a loading that allows for 20+ repetitions unbroken when fresh.

On Part #2, we are looking for a loading that allows for 15+ repetitions unbroken when fresh.

On Part #3, we are looking for a loading that allows for 10+ repetitions unbroken when fresh.

Each part is scored independently on the leaderboards below. Post total calories accumulated in each part.

 

WEDNESDAY 7/26/2017

WARMUP:

 

Coaches Choice

 

DEADLIFT

Build to a Heavy Set of 5 Repetitions: Romanian Deadlift (Video)

Build to a Heavy Set of 7 Repetitions: Sumo Deadlift – (Video)

Build to a Heavy Set of 9 Repetitions: Deadlift

This is a repeat from Wednesday, July 5. We sought after a moderate lift at each movement that day, associating some loading with these movements. That was our baseline. Let’s aim to build upon that today, looking for a heavy at each movement. Not a max, but a heavy.

Record your heavy set of 9 Deadlifts to SUGAR WOD

 

 

Conditioning

AMRAP 9:

6 Strict Pull-Ups

9 Front Squats (135/95)

 

THURSDAY 7/27/2017

WARMUP:

Coaches Choice

 

"OPEN TEST"

AMRAP 20:
50 Wallballs (20/14) *Females 9
Target
50 Double-Unders
40 Box Jumps (24
/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Post Rounds + Reps to SUGAR WOD

 

This is a classic benchmark test of ours. In Open format (AMRAP), it’s a chipper where a single full round is very, very challenging – very few clear a whole round. A very competitive score is getting into the Snatches. Today let’s set a baseline going forward into the 2017 season.

Given how we are approaching a 20-Minute workout, we want to visualize our pacing strategy ahead of time. Approach this workout as if we are heading into a 5K Run. It wouldn’t make any sense for us to come out of the gates super hot and sprint the first 400, only to slow towards the middle. The smarter runner would strive to hold an even pace throughout – if not speed up towards the second the half in “negative split” fashion. Let that be our goal today.

The rep counts are manageable at each, but you will find this is just as much a test of conditioning as it is of stamina. Opening up with large sets can bring our heart rate up faster and higher than we want it to, whereas controlled, manageable breaks early on will preserve our breathing.

On the barbell today, we are looking for a weight that you could complete 10 Unbroken Snatches with, when you are completely fresh. If the Rx loading is too heavy to accomplish that, modify to a loading that is appropriate.

Wallballs – No need to go unbroken unless this is a very strong movement for you. This is the buy-in. Bite off good chunks, but do not go to failure here. We have much to go.

Double-Unders – Take a small pause before beginning to compose. Goal is to get through these with the *least* amount of trips. Don’t waste effort through rushing into these repetitions.

Box Jumps – Slow is smooth, smooth is fast. Stay consistent on these and rest on top of the box. Slow your cadence a touch to preserve your breathing.

Toes to Bar – Bite these off in manageable chunks. Keep your legs long and together during the kip swing to maximize acceleration from the legs.

CTB Pull-Ups – Similar approach to the TTB – manageable chunks. Same cues for the kip apply here… it won’t be your pull-up strength that moves you through this set the fastest, it will be your technique given the fatigue of the TTB’s.

BB Burpees – Like our box jumps from earlier, slow is smooth, smooth is fast. Focus on a pace you could maintain for all 30. These should be slower than you think, so that we can approach the first barbell movement.

Power Cleans – Singles from the get-go is the option for many here. Unless you are very strong on the barbell, cycling fast singles and taking away the negative (return the ground) will save energy for the following Jerks. Pause after your 19th rep, and on your 20th clean, start your first set of Jerks.

Jerks – Aim for bigger sets here. A longer rest beforehand is worth it to get this grouping done in 2-3 sets.

Snatches – Singles from the start. Get your butt back and down on each catch, and punch hard. These snatches will be challenging given the fatigue at this point. Anticipate it feeling heavy, and anticipate you overcoming it.

Muscle-Ups – If we get to the rings, give yourself the extra moment to gather yourself before each attempt. Focus on a long and strong kip, with a focus on engaging your mid-line. Any sort of relaxation/slouching of the mid-line will make these attempts significantly harder.

 

 

 

RECOVERY ROW

10:00 Recovery Row or Bike

Conversational pace, and not for score.

 

 

FRIDAY 7/28/2017

WARMUP:

 

Coaches Choice

 

 

STAMINA SQUAT

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

Increasing our loading by 5% from last week, and keeping the volume the same.

Week 1 – 1/3 @ 80%

Week 2 – 2/4 @ 70%

Week 3 (current) – 2/4 @ 75%

Next Week, our final week, we are aiming for 2/4 @ 80%, effectively taking the original 1/3 to a 2/4 at the same loading.

 

 

CLEAN BREAK

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135/95)

100 Meter Run
Rest exactly 1:00 between rounds.

Time stops when the athlete finishes the final round of 1 squat clean + 100 meter run.

 

We are looking for a loading that that allows us to go unbroken on *all rounds*. Lighter is better for today’s workout, as we are looking for intensity. This workout provides the opportunity to go “touch and go” on each set, given how we know we have a built in rest following each fully completed round.

In other words, let’s choose a weight today that allows for 15+ unbroken repetitions. We are breaking up the repetitions into small sets, we miss the conditioning response we are after.

What is important on these repetitions, especially early on, is our positioning with the barbell. Given how we are aiming to go for sets at these squat clean, we run into the challenge of holding onto the bar in the front rack position. Often when we know we are going for a “touch and go” repetition, we tend to squeeze the bar in a full grip. When this takes place, we simply can’t get the elbows high. Low elbows on the catch means we will be expending unnecessary energy holding the bar up, and will slow us in the later rounds.

We want to find the shoulders, or front rack position, in each catch with high elbows. We re-grip the barbell on the way down as the bar passes by the chest. It is here where we can re-establish the hook grip. Especially if we struggle with mobility in the front rack, let’s practice that motion today. Find the bar to the shoulders (even if it’s a loose fingertip catch), and re-grip on the way down.

 

View Event →
WODS 7/17-7/22
Jul
15
to Jul 22

WODS 7/17-7/22

MONDAY 7/17/2017

WARMUP:

400 Meter Run

Barbell

10 Overhead squats

10 Straight Legged Deadlifts

10 Thrusters

5 Minutes Shoulder Stretches 

 

SNATCH COMPLEX

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

 

On the 0:00… 60% of 1RM Squat Snatch

On the 1:00… 65% of 1RM Squat Snatch

On the 2:00… 70% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.

Round #2 complexes are completed on the 4:00, 5:00 and 6:00.

Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

In the final weeks of “Grunt Work”, we will be building upon these percentages in this complex with slightly changes in volume as well. This will transition us smoothly into our following cycle with an olympic focus, “Barbell Ninja”.

 

 

"BEACHED"

27 – 21 – 15 – 9:

Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Post Times to SUGAR WOD

 

Purposely aiming for lighter loading on this triplet. Lighter loads here does not translate to this being an easier workout… it is in fact harder, as we can now more faster. This is in contrast to the heavier lifting we have completed earlier in the session. Keep the loading on the lighter side, and aim for large, if not unbroken sets.

On the row, we are looking to hold what we believe would be our 2K pace to start the 27 calories. On the remaining rounds, we want to dial back our pacing just a touch, being how as we progress deeper into the workout, large if not unbroken sets will beat out a fast row but broken sets on the KBS/OHS.

Expect this triplet to become grip-intensive, and it is best to break on the KBS early if we need to to preserve our capacity. The “reset” time after setting a kettlebell down can be quick, so it is best to break here as opposed to the overhead squat. A break here is a minimum 10 seconds, where if we make our push on the barbell, we can recover on the first few pulls on the rower.

 

 

EXTRA CREDIT/BACK SQUAT

 

BACK SQUAT

10 – 8 – 6 – 4 – 2

Rest as needed between sets. We will be building in percentages week after week inside this progression.

 

TUESDAY 7/18/2017

WARMUP

Complete a 6 minute AMRAP of: 

10 Push Ups
15 Air Squats
10 Wall Balls
4 Inch Worms 

 

"PLAY DEAD"

“Play Dead” Part #1

In a 5:00 Window:

600 Meter Run

Time Remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #2

In a 5:00 Window:

400 Meter Run

Time Remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #3

In a 5:00 Window:

200 Meter Run

Time Remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell-Facing Burpees

In Part #1, we are looking for a barbell weight that allows for 25+ repetitions unbroken when fresh.

In Part #2, we are looking for a barbell weight that allows for 20+ repetitions unbroken when fresh.

In Part #3, we are looking for a barbell weight that allows for 15+ repetitions unbroken when fresh.

Each part is scored separately as rounds + repetitions. The running in each portion is completed once as the “buy-in”, with any time remaining in each round being available to accumulate repetitions.

 

*

The run does matter inside this workout, however, it is the least important part of each triplet. Let’s take the middle run as an example (400 meters). To run a 2:00 and 1:50 is a considerable difference. The athlete is significantly putting our more energy to run that 10 seconds faster. Yet, in a single round of 12 barbell-facing burpees, 10 seconds can disappear very quickly. That’s less than one second per repetition, or in a visual, an extra step or extra pause during each repetition. It is best to hold a conservative pace on the running, and push our efforts towards the deadlifts and barbell-facing burpees.

The deadlifts do not need to be straight, and our burpees don’t need to be fast. But, they do need to be consistent. It will be very easy for an athlete to push for a straight initial set, only to be reduced to slow sets in the following rounds. Let’s use the clock to our advantage, and visualize a goal for each part. If we feel our 600 meter initial buy-in run will take us 3:00, we have 2:00 for max rounds at 12 DL / 12 Burpees. Our goal for the first round may be 2 full rounds. This may or not may be where we end, but it is a good mental exercise for planning in our pacing.

 

 

MIDLINE

EMOM x 12 (3 Rounds)

Minute 1 – 15 GHD Sit-Ups

Minute 2 – 15 Pausing Hip Extensions (Pause at Top)

Minute 3 – 15 Weighted Sit-Ups (10# Plate)

Minute 4 – 15 Banded Good Mornings

On the pausing hip extensions, come to parallel, but be wary of over extending on this movement. We are looking to create a straight line from ankles, to hips, to shoulders.

On the weighted sit-ups, hold the plate across your chest.

 

 

WEDNESDAY 7/19/2017

WARMUP:

2 rounds of:

10 shoulder dislocates PIPE/BAND

10 Air Squats

10 sloppy push-ups

5 pull-ups

 

STRICT GYMNASTICS

The following is not for score. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2 and 3 alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Pike pushups off a box would be our first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.

Minutes 10:00 – 15:00:
A) 3 Inchworms (Video HERE)

B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.

Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.

 

"TREAD WATER"

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post Times to SUGAR WOD

 

On the double-unders, 150 repetitions is a number we are looking to think through. There is no right or wrong approach here, as long as we do not reach movement failure on the rope. For example, we do not want to complete 100 repetitions unbroken if it causes 3-4 trip ups in the final 50. Aiming for 60-50-40, three sets of 50, or five sets of 30 are all recommendations. Individual capacity determines this naturally, but the overarching theme is to avoid reaching movement failure here.

On the rounds of “Cindy”, use the first 2 rounds to settle in. Feel the movements out, but use the air squats to catch our breath and find our bearings. In the next 5 rounds (rounds 3-7), settle into that targeted pace. The final 3 (rounds 8-10), aim to increase our cycle time especially on the squats. A final note here is to make sure we break the pushups up early if we know they will be a challenge to us in the workout. Despite the row and double-unders requiring more conditioning than anything, our shoulders will be fatigued moving into these sets. Opening with 2 sets of 5, or 4-3-2 are good options to think through.

 

THURSDAY 7/20/2017

WARMUP:

2 Rounds:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

10 Boot Strappers

10 Samsons Stretch

10 Air Squats

 

STAMINA SQUAT

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

Micro cycle number two of Stamina Squats inside “Grunt Work”. In our final four weeks of the cycle, we will be building upon this start. For clarification, the barbell is loaded with a single weight, based off 70% of your estimated/current 1RM Front Squat.

 

"RAISE THE BAR"

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65), 3 Toes to Bar

6 Thrusters (95/65), 6 Toes to Bar

9 Thrusters (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

Post total repetitions (legend below) to the leaderboard below.

Completing the 12’s = 60 Repetitions

Completing the 15’s = 90 Repetitions

Completing the 18’s = 126 Repetitions

Completing the 21’s = 168 Repetitions

Completing the 24’s = 216 Repetitions

Climb the ladder as far as we can within the 8:00 time cap.

Moving into this workout, we want to recognize that the first three rounds (3’s, 6’s, and 9’s) is the “buy-in” to the workout. Smooth, steady transitions here are what we are after – not a sprint start. These lower repetition starts tend to send athletes into a flurry in the first few rounds, only to slow dramatically in the 12’s and 15’s. If anything, that is where we want to start to make our push, with large and consistent sets. Two focus points:

Thrusters

We are looking for a loading that you could complete 21+ repetitions unbroken with when fresh. On these repetitions, let it be our focus to find the rack position on each. At a moderate weight for high repetition, it can be easy to allow our technique to slide here. If we allow that to happen, it is our shoulders and midline that feel the effects and will fatigue exponentially quicker. And those two muscle groups are exactly what we need for the other movement in the couplet, the toes to bar.

Ensure we are racking the barbell, that is, resting the bar on the front delts with a loosened grip on the barbell during each squat. As we warm through this motion, we are looking to get 90% of the barbell’s weight on the shoulder – and off the wrists. This will also preserve your grip for the ensuring toes to bar – whereas a tight grip throughout the ROM of the thruster will do the opposite.

As we move deeper into this workout, break the thrusters early. It is a common pitfall in workouts for athletes to push for unbroken sets deep into a workout, at the expense of time. An unbroken set of 15 thrusters is impressive at this point in the workout, but is very costly if we are resting 20+ seconds before and another 10+ seconds after given the fatigue before we start the TTB.

Toes to Bar

Focus on the backswing today. During the TTB, it is very common to focus only on the front of the motion, that is when your feet are in front of the body. Much like how we teach our ring muscle-ups, we are looking for a long body and reach back with the heels during the back swing. The analogy is that of a baseball pitcher. The reach back behind is the windup. Without it, there isn’t much power behind the throw.

Much like the thrusters, we want to break these early. Knowing the transition between sets is quick, we can break these up into smaller sets and continue to move forward aggressively.

 

MIDLINE

4 Sets:

30s Side Plank (right) – (Video)

30s Side Plank (right)

30s Front Plank (elbows)

Rest as needed between sets, but strive to change to the next plank in the order without a break in between,

 

FRIDAY 7/21/2017

WARMUP:

300 Meter Row

Then 3 rounds (With empty barbell)

10 Straight Legged Deadlifts 

10 Strict Press

10 Back Squats

"D3"

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run

2 Rounds of “DT”

600 Meter Run

Rx Barbell Loading – 155/105

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

We are looking for a weight that you could complete the 12/9/6 unbroken for the first round. During the workout, with strategy in mind, several breaks can be taken, but it’s a loading that we are very confident we could cycle for the first round unbroken if we went for it.

If we are not running today:

750/600 Meter Row

36/27 Calorie Assault Bike (60/45 Calorie Schwinn)

Post times to SUGAR WOD

 

*

Use the running as our recovery. Our pace here is important, but not as important as the barbell. We are looking to minimize the amount of time not moving today, and with a heavy barbell in the mix, we want to take that into account to optimize our time.

On these runs, imagine you are running a 5K race. Our pace here is an appropriate starting point for the effort level we want to visualize.

On the barbell, individual ability will dictate how many breaks we need. With that said, there are specific checkpoints that we can work towards as scheduled rests. After 11 deadlifts, we can use this checkpoint as a breather. Our next deadlift completes the 12th repetition, and we can move then directly into our hang power cleans. Same goes for the hang power cleans, breaking after 8 repetitions. We catch our breath here, and after the next hang power clean, we can move directly into the push jerks.

It is worth pushing our effort on the barbell today. As we finish the first “DT” complex and move onto the second, it’s good to be aggressive here. We can recover on the first 100 meters on the jog.

 

 

BODY ARMOR

3 Giant Sets:
12 Barbell Rows (
Video)
24 Dumbbell Close Grip Floor Presses (
Video)
36 Banded Tricep Pushdowns (
Video)
Rest 1-2 Minutes between rounds

Not for time or score. Move with a purpose between stations, and rest as needed between sets (1-2 minutes). On the barbell rows, you are free to build throughout, but all 10 repetitions must be unbroken each time. If you find yourself “swinging” (hip angle changing) to get the weight up, reduce the load. We want to make this a true row without any momentum. On the DB close grip presses, these are also meant to be unbroken. Light and fast is the objective here, maintaining tension throughout. There is not a pause with the elbows on the ground, nor is there any relaxation there either.

 

SATURDAY 7/22/2017

WARMUP:

COACHES CHOICE. 

 

PARTNER WOD (TEAMS OF 2)

1 PERSON WORKING AT A TIME

 

100 KBS (2P/1.5P)

400 METER RUN*

100 BARBELL THRUSTERS (45/35)

400 METER RUN*

80 BURPEES

400 METER RUN*

100 BARBELL THRUSTERS

400 METER RUN*

100 KBS (2P/1.5P)

* BOTH TEAM MEMBERS RUN AT THE SAME TIME.

View Event →
WODS 7/10/2017
Jul
9
to Jul 15

WODS 7/10/2017

MONDAY 7/10/2017

WARMUP:

 

SNATCH COMPLEX

On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

On the Minute x 12:

Set #1, on the 0:00… 57% of 1RM Squat Snatch

Set #2, on the 1:00… 62% of 1RM Squat Snatch

Set #3, on the 2:00… 67% of 1RM Squat Snatch

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 57% and starts on the 3:00.

 

 

"AIR BALL"

4 Rounds:

21 Wallballs (20/14) *Females to a 9 Target

18 Calorie Row

15 Box Jumps (24/20)

12 Alternating Dumbbell Snatches (50/35)

Post Times to SUGAR WOD

Each week, we have a workout that is programmed specifically towards honing our pacing efforts. Today is that day of the week. We will never perfectly nail pacing, but it is the repeated training and practice that will bring us closer towards excellence. Today’s workout is an opportunity to look at our round splits to gauge how well performed.

In such a training workout as today, make note of what the clock displays after each round. As we can all attest to, it is very tempting to come out aggressively in workouts. We want to strive to do nearly the opposite… to have our first round be our slowest. As we think through these movements and how we plan to approach them, visualize yourself in the third round, and think about how we would break through these sets. What we do in round 3 is likely a good place to start in round 1, with controlled, measured rest between sets.

Wallballs – We need our shoulders in this workout (rowing + DB snatches). As you throw the ball into the air, shake the arms out quickly by your sides. Refrain from leaving your arms in the air unnecessarily in between throws. This is a common, yet easy to forget, place where we fatigue ourselves. These sets do not need to be straight, but, they do need to be consistent. 12-9, 7-7-7… there is no right or wrong approach here, as long as we are consistent throughout all four rounds.

Row – We are looking to use the row as a psuedo-recovery in this workout. Of all four movements, this is the effort to pace the most. It is our aim to move through the wallballs, box jumps, and snatches in large sets first. Facilitate that goal by pacing the row enough to allow it. For talking points, strong male rowers may find themselves around 1250-1400 cal/hr, with strong female rowers around 900-1050. When in doubt, err here on the side of a lighter pacing, and aim to pick up our speed towards round 3 and 4.

Box Jumps – Slow is smooth, smooth is fast. We are looking for a jump stimulus today, and it would be best to modify to a lower box (or stacking of plates) before we move to a step-up. With that said, if it is an injury or limitation, the step-up is the correct plan of action here. Whether we jump down or step down, focus on a methodical breath here.

Dumbbell Snatch – Alternate each side for a total of 12 repetitions, with both ends of the bell touching the ground in between repetitions (just like the open). Following these 12 repetitions, we move directly back into the wallballs. This is the most challenging transition in the workout, and it is our place to push. We know that the movement following the wallballs, the row, is where we are pacing our efforts. Make this a microgoal in our workout today. Let’s make the most challenging transition in the workout today our fastest one.

Minutes after your workout, spend a few moments thinking through our effort today. Look into the round times, and take note on where we broke our sets and how the movements felt throughout the rounds. Every workout we do is an opportunity to not only refine the movements, but to refine a better understanding of ourselves.

 

 

TUESDAY 7/11/2017

WARMUP:

“FIGHT GONE BAD” 

        3 Rounds, For Total Reps in 17 minutes

        1 minute Wall Balls (20/14 lbs)

        1 minute Sumo Deadlift High-Pulls (75/55 lbs)

        1 minute Box Jumps (20 in)

        1 minute Push Press (75/55 lbs)

        1 minute Row

        1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

 

 

WEDNESDAY 7/12/2017

WARMUP:

DEADLIFT

Build to a Heavy Set of 3

Two weeks ago(June 21st), we established a heavy triple. Again, this is not an effort to find a 3-Rep Max. For reference, if you entered your heavy triple to the leaderboard previously, it should populate below. Build steadily to establish a heavy triple, and press on to our body armor next.

 

BODY ARMOR

Not For Time:

15-12-9-6-3 Romanian Deadlifts (Video)

15 GHD Sit-Ups after each round

You choose the load for the Romanian deadlifts, and build in each round. Start at 30% of your 1RM Deadlifts (regular), and steadily build by feel. The final set of three repetitions should not be a heavy effort, but a moderate one.

 

RECOVERY BIKE

15:00 Recovery Bike, Row, or Ski Erg

Conversational, light pace. No score tied to this. Recovery effort.

 

THURSDAY 7/13/2017

WARMUP:

 

CLEAN AND JERK TECHNIQUE

“On the 2:00” x 7 Sets:
3-Position Squat Clean + Split Jerk
 (Video)

First squat clean is from the floor.

Second squat clean is from knee level.

Third clean is from mid-thigh, or power position.

A split jerk finishes the complex. Strive to complete the entire (4) rep complex unbroken.

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk

Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk

Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk

Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk

Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #6 – 1 Complex @ 70% of 1RM Clean and Jerk

Set #7 – 1 Complex @ 70% of 1RM Clean and Jerk

 

 

"FULL SPLIT" (TEAM OF 2)

In Teams of 2…
AMRAP 20:

5 Front Squats (165/110)

15 Plate Hops*

15/10 Calorie Assault Bike

Partners complete full rounds before switching.

On the front squats, we are looking for a loading that is without question unbroken every round. In other words, a weight that we know we can front squat for 15-20 repetitions unbroken when fresh.

*Plate Hops – Stand with a 45# plate flat on the ground between your feet. Standing at 9 o’clock and 3 o’clock to the plate, and this is where the repetition begins. Jump your feet inwards so that both feet touch the top of plate, and jump them immediately back to 9/3 o’clock. That concludes one repetition. Extension is not needed, and these are done for speed. Think the speed you would see in a ladder drill in track and field.

Bike modifications:

If are on a Schwinn bike/Airdyne today, complete 25/15 calories.

If we do not have access to a bike, complete 15/10 calories on the rower.

If we do not have either piece of equipment, complete a 200m run.

Post total rounds + repetitions to the leaderboard below.

 

 

FRIDAY 7/14/2017

WARMUP:

 

"OVER THE HILL"

3 Rounds:

800 Meter Run

21 Toes to Bar

15 Hang Power Snatches (95/65)

Post Time to the Leaderboard below.

 

7/15/2017

DOUBLE DRAGON ( TEAMS OF 2 )

 

AMRAP 7:

100 CAL ROW

MAX CLEAN AND JERKS (135/95)

 

REST 3 MINUTES

 

AMRAP 6:

80 CAL ROW

MAX REPS POWER SNATCH (115/85)

 

REST 3 MINUTES

 

AMRAP 5:

60 CAL ROW

MAX THRUSTERS (95/65)

 

SCORE= NUMBER OF C&J, POWER SNATCHES, AND THRUSTERS

View Event →
WODS 7/3-7/8
Jul
2
to Jul 8

WODS 7/3-7/8

MONDAY 7/3/2017

WARMUP:

 

SNATCH COMPLEX

On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch

Start of a four week progression. In each session, there are four waves (which totals 12 minutes). The time and the movements stay the same, but our percentage will increase. Two weeks ago (June 5), we completed this sequence for 9 minutes, or three waves. Today, we’ll repeat the same weights, but add on a fourth wave for a total of 12 minutes. Next week, we build.

Our aim here is to own all three movements. The weights are not meant to be super heavy… this is technique work. We will sweat and challenge ourselves, but we are focusing on the practice element. By steadily increasing the load for routine exposure at the start of every Monday inside “Grunt Work”, we will develop a very consistent olympic base to work with in our next cycle, “Barbell Ninja”.

It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

On the Minute x 12:

Set #1, on the 0:00… 50% of 1RM Squat Snatch

Set #2, on the 1:00… 55% of 1RM Squat Snatch

Set #3, on the 2:00… 60% of 1RM Squat Snatch

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 50% and starts on the 3:00.

 

"ISABEL"

For Time:

30 Power Snatches (135/95)

Post Times to SUGAR WOD

*

This is a classical CrossFit benchmark. Yet, what is far more important today than going “Rx” is our technique. Let’s view our “Isabel” today as 30 chances to actually improve our power snatch. And that comes with technique, not loading. This is what will ultimately make us better tomorrow, as opposed to potentially ingraining not-so-good habits in our power snatch if the weight is too heavy.

Stimulus wise, we are looking for a weight that we could lift for at least 5 repetitions “touch and go” with very good technique. As in, every single repetition is caught with locked out elbows. Strategy wise, it will vary between athletes naturally, with singles from the onset being the recommended strategy for most.

Set the tone in the first ten repetitions of the workout. These repetitions are an opportunity to confirm our movement inside the workout, for when we need it the most… repetitions 10-30. Commonly in “sprint” workouts, athletes will come out very aggressively in the first 10 repetitions, and in doing so, we aren’t moving at our best. Doing so becomes punishes us the second half of the workout, where seconds disappear between repetitions. The better we move in these opening reps, the better we’ll move in the final reps where it counts the most.

 

TUESDAY 7/4/2017

WARMUP:

Nutts"

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane

 Nuttall.

For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate

 

WEDNESDAY 7/5/2017

WARMUP:

 

ON THE 0:00... WEIGHTLIFTING

All movements below are to be taken from the rack.

 

From 0:00 – 5:00
Establish a 1-Rep Heavy Front Squat

Post heaviest load lifting to SUGAR WOD

From 5:00 – 10:00
Establish a 1-Rep Heavy Push Press

Post heaviest load lifting to SUGAR WOD

From 10:00 – 15:00
Establish a 1-Rep Heavy Thruster

Post heaviest load lifting to SUGAR WOD

There is a 5:00 rest build in before the start of our next part, starting on the 20:00.

 

AT THE 20:00... "UP FRONT"

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 5 Thrusters

Odd Minutes – 200 Meter Run

 

Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round. Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.

The purpose behind today’s conditioning is to build confidence and familiarity with a heavy thruster, under metabolic duress (heavy breathing). In our sport, a moderately loaded barbell (think 95/65 or 65/45) for the thruster is very commonly used. Simply because, it produces an incredible stimulus through power output. It’s aerobic and anaerobic… it’s a potent movement. With that said, with it’s frequency, it’s difficult to become comfortable cycling a heavier load. To almost reset the baseline of what you feel is “moderate.” Our goal today is to get outside the comfort zone, and climb to weights that challenge us… all while we are breathing hard.

On these repetitions, let’s have two focus points, which is all the more important when the weights become heavier.

1) Positioning

The most common reason athletes miss a thruster is due to positioning. If we pitch forward just an inch during our squat, the bar will punch out in front of us as we go overhead and we’ll likely loose it forward. The front squat positioning decides how the thruster will go. When we go heavy on the thruster, we tend to focus more on the “press” portion, given how we can squat more than we can press, but I want to stress the importance of focusing on the squat. Our lift is often won or lost simply based on how the front squat fares.

We want to maintain all four fingers on the barbell to keep tension and an active position, and above both, make for a safe attempt overhead. With four fingers on the bar, we then want to relax our grip. This is not a death grip on the bar as that will pull our elbows down, sliding the bar forward and away from our body. As best as we can with our “thruster grip”, fight aggressively to maintain your elbows at the highest position they can be. This will put the bar on your front rack, and not on your hands, which saves your shoulder strength for the following overhead.

2) Hips

The squat itself can be relatively slow in a thruster. What needs to be aggressive is the extension as we pass parallel on our way our of the squat. As soon as we rise above parallel on the squat, as aggressive as you ever have before, drive your heels through the floor and violently extend your hips. We don’t fail a thruster due the the strength of our legs… it will be the strength of our overhead lockout. Strong hips in the extension of the thruster lend as much power from the lower half as possible to the upper half, the shoulders. There will be press outs, and good struggles to reach lockout – we want that – but in order to get the most weight overhead, we want to be as aggressive as we can with our hips.

 

 

THURSDAY 7/6/2017

WARMUP:

 

Hang Squat Clean – Knee level. Find the power position (same as High Hang Squat Clean), and following, continue to push your hips back as the bar travels down your thighs, to eventually knee level. Here, we are looking for a very close to vertical shin position, and the most rigid midline.

Set #1 – Empty Barbell x 2 Full Complexes

Set #2 – 35% of 1RM CJ

Set #3 – 50% of 1RM CJ

Set #4 – 55% of 1RM CJ

Set #5 – 60% of 1RM CJ

Following, (5) additional working sets. Record heaviest lift to the leaderboard below for tracking.

 

BACK SQUAT 15-REP

“Grunt Work” 15-Rep Back Squat Benchmark

Iteration number two of three during our training cycle. A third will be completed just before the completion of “Grunt Work”. Previous scores should display below for reference. A significant increase to aim for is 5-10 lbs for women, and 10-15 lbs for males. Naturally, your judgement on how the first iteration went will dictate our approach today.

To warm up for for your attempt:

Set #1 – 7 Reps @ Light load, if not empty barbell. We are warm from the clean complex, but the specific bar position on the back rack is worth warming up specifically.

Set #2 – 5 Reps @ Approximately 50% of your previous 15-Rep.

Set #3 – 3 Reps @ Approximately 75% of your previous 15-Rep.

Sets Beyond – 1-3 Reps at loads climbing to your target weight for the day. Much like our first attempt, feel the weight out today with a couple of repetitions. If for example you are going to attempt 225lb, a build from 185-205-225 is appropriate, feeling the loading out and priming ourselves for our attempt.

Post your 15-Rep Heavy to the leaderboard for tracking below.

 

"ESCAPE FROM WONDERLAND"

3 Rounds:

75 Double-Unders

50 Air Squats

25 Calorie Row

Post Times to SUGAR WOD

 

 

FRIDAY 7/7/2017

WARMUP:

 

STRICT HSPU

5 Rounds:

1:30 Light Bike or Row

“X” Strict Handstand Pushups

Third and final week in this specific progression, building our percentages by 5% on each HSPU set.

This is a low intensity couplet pairing strict handstand pushups with an easy, steady paced bike. We are looking for a moderate heart rate increase – but not high. Refine the skill development by immediately kicking onto the wall (train the transition) to complete the set. We are completing a pyramid repetition scheme on the HSPU, climbing and then descending to where we opened.

*

Set #1 – 40% of Max Strict HSPU

Set #2 – 45% of Max Strict HSPU

Set #3 – 50% of Max Strict HSPU

Set #4 – 45% of Max Strict HSPU

Set #5 – 40% of Max Strict HSPU

 

"DOCE"

“Doce” Part 1

AMRAP 4:

27 Calorie Row

21 Power Cleans (155/105)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3

AMRAP 4:00

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

*

Record each score to the leaderboards above.

We have 3 x AMRAP 4’s, today, resting 4:00 between each. As you have noticed, although the repetitions stay the same throughout all parts, the weight on the power clean decreases per round. It is our aim to push with intensity on the first round, but still aim to match or beat our score in Part #1 on Part #2. Same for the final.

On Part #1, we are looking for a weight that you could complete 15+ repetitions unbroken with, when fresh.

On Part #2, we are looking for a weight that you could complete 20+ repetitions unbroken with, when fresh.

On Part #3, we are looking for a weight that you could complete 25+ repetitions unbroken with, when fresh.

On the row, we are looking to push outside our comfort zone here. This is by no means a sprint, but the rest intervals between each part allow us to push our pace. Rowing at or slightly faster than your 2K pace is advisable here to clear through these calories with time to spare for the remaining two movements.

On the power cleans, we are looking for sets. Not fast singles today. We are looking for a loading that allows you to open with 5+ repetitions to start, and even at so, we are able to come back to the bar only seconds later for another set. Lighter is more challenging here today.

On the burpee box jump overs, we are completing these “Open” style. That is, box facing. To be Rx, a two-foot jump is required. Step-up and overs are absolutely allowed, but to be Rx we will need to complete the two-foot takeoff.

It will be challenging to complete a single round of this workout as Rx. The 4:00 window will close fast, so we want to move with a purpose on all three movements. As with the majority of our interval training that we have been completing recently, it is less about maintaining a perfectly even score (we still want to strive for so, if not beat the previous round in this workout), but more about bringing intensity.

 

SATURDAY 7/8/2017

WARMUP:

Split Jerk
7 Sets of 1, building in weight.

Rest as needed between sets, and take these from the rack. Just over two weeks ago (June 16), we built to a heavy triple. Today we will be building to a heavy single, still with a larger focus on positioning, than weight. Start at 50% of our 1RM Jerk, and slowly build from there for (7) working singles. Post heaviest single to the leaderboard for tracking below. If you have jerk blocks, use them.

 

 

 

"BACK PEDAL" (TEAM)

*Team Version
In teams of 3, with one athlete working at any given time:

100/75 Calorie Assault Bike, 75 Power Snatches (115/80), 15 Rope Climbs

100/75 Calorie Assault Bike, 75 Clean and Jerks (135/95), 15 Rope Climbs

If we are using a Schwinn Bike today, complete 150/100 Calories per round.

If we do not have access to a bike today, row 120/90 Calories per round.

If we do not have access to a rope today, complete 50 CTB Pull-Ups per round.

In both situations, input our modifications to the notes column during score submission.

 

* In this team of 3 workout, we have one athlete working while the other two are resting. All numbers above are team totals.

Given how we are looking at a 1 to 3 work to rest ratio, we can push our efforts when we step up to the plate. On the bike, this is not a full sprint, but it is an aggressive pace – think about what you would hold for a 1-2 minute bike test. Short sets pay off here so that we can keep the wattage high. With calories, the sliding scale comes into play and it pays to push for a higher power output. With that said, let’s keep the transitions quick. Trading every 10-15 calories for males, and 5-10 calories for females. In other words, no more than 15-20 seconds at a time to preserve power.

On the barbell, we first approach a power snatch barbell in round one and a clean and jerk barbell on round two. The weight we are looking for is on the moderate end. Something that we could cycle for 10-20 repetitions unbroken, when completely fresh. For in the workout, we are looking to hold sets here. Whether it be 3’s, 5’s or another number, it should be moderate enough to complete sets. These should not be singles. Use a single bar and change weights to the CJ loading when you approach it as a team.

On the rope climbs, as you descend the rope, set your next teammate up for success. Control the whip after you dismount from the rope, and bring it to a standstill. This allows buddy two to get a running start to a static rope, which can speed his or her ascent given the higher jump. Play to your strengths here as a team. If one teammate struggles with the climbs, have them take on additional work on the bike or barbell, which then flips on the rope.

 

 

View Event →
WODS 6/26-7/1
Jun
25
to Jul 1

WODS 6/26-7/1

MONDAY 6/26/2017

WARMUP:

 

OVERHEAD SQUAT

5 Sets, building to a Heavy:

Pausing Overhead Squat + Overhead Squat

All repetitions taken from the rack. On the first repetition, a two-second “dead stop” pause is to take place in the bottom of the squat. This is where we confirm our positioning beneath the bar. The second repetition, there is no pause in the motion. Build to a “heavy”, which is a challenging lift for the day, but not an absolute max. Our technique is more important than our number here.

Post load to SUGAR WOD

 

"DENIM"

AMRAP 15:

60 Double-Unders

30/24 Calorie Row

10 Overhead Squats (165/110)

Challenging ourselves on the overhead squat today. We are looking for a load that we can complete 20-25 repetitions unbroken with, if we absolutely went for it when fresh. Post rounds + repetitions to SUGAR WOD

*

On the double-unders, we want to find our wrists. In a workout where we need our shoulders for the overhead squats, it’s crucial to stay relaxed on the rope and let our wrists do the work – not our arms. Now there’s two things to keep in mind here:

1) We don’t want to edge towards DU failure early in the workout. This is largely because if we edge close to failure, it’s almost guaranteed that we are not moving efficiently at that point, and draining shoulder capacity at the rapid rate.

2) Yet, we want to complete these DU’s with the understanding that we can recover on the first few calories on the row. A stoppage on the rope is a dead-stop in the workout, whereas cruising for some moments on the rower while we catch our breath still pushes us further into the workout.

Break these up into manageable chunks as needed so that we avoid movement failure early on, and find your wrists. We’ll recover on the first few calories on the rower.

The row is a significant portion in this workout, but what is more important than our speed on the row is our ability to move through the overhead squats. It is understood that we want to push a pace that allows for 1, if not any, breaks on the OHS. Each break in the overhead squats is at a minimum 15 seconds. And 15 seconds on the calorie row is a very significant amount of effort.

Coming off the overhead squats, expect your grip to feel taxed. As we are active overhead during the squats, we can expect our wrist dexterity on the rope to feel a bit off. It will come back. Give yourself a brief composure breath before the start of each set, and start with a relaxed upper body on the following DU’s.

 

(EXTRA CREDIT) BODY ARMOR

Alternating EMOM x 10

Odd Minutes – “X” GHD Sit-Ups

Even Minutes -“X” Hip Extensions

Athlete’s choice on repetitions per movement.

Session #3 in this format for building mid-line capacity. Aim to build slightly from last week. If this is our first week, the recommended to start conservatively. As an example, 10/10 would be a strong start (for a total of 50 repetitions of each movement).

If we do not have a GHD, complete with abmat sit-ups and banded good mornings.

 

 

 

TUESDAY 6/27/2017

WARMUP:

 

 

STRICT GYMNASTICS

The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s, but I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.

Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk  (Video)
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:

10 Second Ring Support Hold (Video)
5-10 Inverted Barbell Row (1 second pause) (Video)

Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can) (Video)

3 Inchworms (Video)

Wall Walk Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps (Video)
Pausing Strict Pull-Ups – Band as required.

Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per repetition.

 

 

 

"DOWN SWINGING"

For Time:
25/20 Calorie Assault

800 Meter Run

30 Kettlebell Swings (53/35)

20 Barbell-Facing Burpees

If we are using a Schwinn Airdyne today, complete 50/35 calories.

If we do not have access to a bike, complete 25/20 on the rower.

If we do not have a rower, remove the first part and run 1,000 meters total.

Post times to SUGAR WOD

 

One round through. Let’s bring the intensity today.

On the opening bike, we can take advantage of the exponential calorie effect. This should not be an all out sprint (think final event in the Individuals Regionals this year), but we are looking to push our pace here. Imagine we are completing a 2:00 max calorie test. We want to take advantage of the higher wattage, but what is just as important is our ability to immediately dismount and move into our run.

Use first 50-100 meters of the run as our recovery from the bike. The legs will feel taxed, but they will come back. As we enter the bike, remind ourselves of this brief recovery period to allow us to push our pace there. At the 100 meter mark, aim to pick our speed back up. Looking ahead on the following station, we can find a rhythm to our breathing on the KBS. We can push this run knowing our breathing will be at a minimum controlled on the KBS. Pacing wise, imagine you are running a 1 mile sprint.

On the kettlebell swings, expect to approach this kettlebell winded. We have demanded much of ourselves cardiovascular wise, but we have not in terms of moving loads. On these swings, just start. This is an opportunity to save 5-10 seconds off our time. These repetitions do not need to be straight, but they need to be immediate. You will surprise yourself, despite how fatigued we are aerobically, how manageable the kettlebell feels on the first few repetitions. As is the case when we are fatigued, remind ourselves to extend violently. Set the tone here in the first few repetitions so that we are still doing so when it really counts – that second 15.

The swings don’t *need* to be unbroken, but we are looking for a single break at most. We know that following these swings, it’s a final push for 20 barbell-facing burpees… and we aren’t going to fail a burpee. On these final 20 repetitions, unlike how we commonly train the burpee, throw caution to the wind. There are times where we will dial in our pacing on the repetition, but at this point, let’s empty the tank and see what’s left.

It’s a short workout. Let’s work the high power output today. Less concerned with perfect pacing on this one. More into effort. Before you start this workout, say this words in your mind – “I am Fearless”.

 

 

WEDNESDAY 6/28/2017

WARMUP:

 

ON THE 0:00... BARBELL CYCLING

“Freight Train” V2

On the Minute x 6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks

Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks

Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

Second version, previously seen on May 31. Increasing in volume, but remaining at 50% of 1-Rep Clean and Jerk. Following version will see a reduction in volume, but an increase in loading. The goal is to hang onto the bar for all repetitions inside the minute.

 

Enter 1RM Clean and Jerk

 

Submit

V2 Loading – 50% of 1RM Clean and Jerk

 

ON THE 7:00... DEADLIFT

From Minutes 7:00 – 15:00 (7 Minutes):

Build to a Heavy 3-Rep Deadlift

 

* Start at the same loading you left off on from “Freight Train”, and steadily build to find a 3-Rep Heavy inside the seven minute window. This is not seeking a max-effort, but a heavy for the day.

 

ON THE 25:00... "OPTIMUS PRIME"

AMRAP 7:

Wallballs (20/14) – Females to a 9 Target

*Every Minute on the Minute – 5 Deadlifts (225/155)

Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

Post total wallball repetitions across the AMRAP to the leaderboard below.

 

Workout again starts on the wallballs, giving the athlete a full minute to complete repetitions. At the 1:00 on the clock, stop and complete 5 deadlifts before returning back to the ball. Repeat this process on the 2:00, 3:00, 4:00, 5:00 and 6:00. Workout concludes at the 7:00.

Transitions are a focus point inside this portion today. These minutes will go by very quickly. The extra breaks and steps between movements add up quickly here, and often without you even realizing it. Expect the deadlifts to take anywhere between 10-20 seconds, with a transition on top. As a focus point for the workout today – use every second we can in “Optimus Prime”. The time will move quick.

On the wallballs, especially on that first set, we don’t need to open with a very large first set. What is more important is how we are cycling the wallball on the second, third, and fourth minute. If we open up without a break in the first minute and “max out” our wallballs, only to find a fraction of so in the second and third minute, we likely could have repositioned our effort for a better score. Your first round should be the most amount of repetitions you accomplish in any minute (given the extra seconds from not needing to deadlift first), but the key will be to keep it manageable so we can sustain that effort immediately after in the second minute.

If transitions is our first focus point of the day, the second will be our breathing. In both movements, it is common for athletes to forget to breathe. It’s more common than you think, given the valsalva of the deadlift and the head positioning on the wallballs. Especially in the first minutes, set the tone for the workout by controlling your breathing.

 

 

THURSDAY 6/29/2017

WARMUP:

 

 

PAUSING SQUAT CLEAN

10 Sets of 1

Pausing Squat Clean

There are two pauses in this movement. Both for a full two seconds. Be diligent about holding for a full two seconds at each. Rest as needed between movements, but aim to keep it to under 90 seconds.

First Pause – 3 Inches off the floor (bar is just past mid shin)

Second Pause – Catch Position (bottom of front squat)

 

Set #1 – 1 Rep 50% of 1RM Clean

Set #2 – 1 Rep 53% of 1RM Clean

Set #3 – 1 Rep 56% of 1RM Clean

Set #4 – 1 Rep 59% of 1RM Clean

Set #5 – 1 Rep 62% of 1RM Clean

Set #6 – 1 Rep 65% of 1RM Clean

Set #7 – 1 Rep 68% of 1RM Clean

 

Set #8 – 1 Rep 71% of 1RM Clean

Set #9 – 1 Rep 71% of 1RM Clean

Set #10 – 1 Rep 71% of 1RM Clean

 

 

"ALL OVER"

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

Post Times to SUGAR WOD 

 

Building mid-range stamina in today’s couplet of power snatches and box jump overs. On the power snatch, we are looking for a weight we can snatch for 20+ repetitions unbroken if we absolutely had to when fresh.

The purpose of this piece is to hone in on our pacing for these two movements. Looking at these two, we can tell on paper that they both involve an explosive hip extension. Further, we can expect these two movements, although not apparent on paper possible at first, will inherently tax each other. We can move into this workout knowing that our first round will feel dramatically different to us than our fourth round, and we can start to visualize how to best combat with a smarter repetition strategy in round one.

Taking that into consideration, visualize how we are going to break up round four. It’s not the first or last round that we want to visualize, as your either fresh here or “going for broke” and sprinting to the finish line. Visualize how you would break up the snatches, and the box jump over method and speed.

Take that “guess” on both, and try using that same repetition scheme in round one. It’s not that we are trying to “move slower in the first few rounds”, as that’s not the right way of looking at it. Instead, it’s a repetition scheme we can hold without ever slowing down. One has a negative connotation to it, and one has a actionable goal you can strive for. Although that seems like a minor detail, it’s important.

On the power snatches, slow is smooth, smooth is fast. Speed on the barbell is not as important here as efficiency. It will come down to how well we cycle the barbell in the third round and beyond, meaning rounds 1 and 2 simply set us up for that. It’s a lighter load, but we need to respect it and move well in order to thrive in the later rounds.

On the box jump overs, focus on minimal footwork. This movement is very common to spur extra steps for the athlete, which adds effort and time to our workout. Athletes can face the box, move laterally, or any combination. But we are looking for a two foot take off for “Rx”. Step-overs absolutely allowed, but would not be considered “Rx”.

 

 

EXTRA CREDIT/BODY ARMOR

3 Sets:

15 Dumbbell Pushups  (Video)

30 second Barbell Overhead Hold (Video)

100 Meter Double KB Front Rack Carry

Finish with 50 Band Pull-Aparts (Video), or CrossOver Symmetry Recovery Protocol

Not for time, but for quality.

On the overhead barbell hold, focus first on positioning before load. What we are looking for is not only a locked out overhead position, but a locked in midline. Push you ribcage down and squeeze your abdominals down. Even with an empty barbell, we aim to be so active here that we are are working very hard with even an empty barbell. We are free to climb in weight throughout the rounds.

On the double KB front rack carry, both kettlebells are resting in the front rack position. Much like our overhead barbell hold focus point, we are looking to squeeze the ribcage down and fire the abs. The body will want to “relax” into hyperextension… fight it and stay locked in. Athlete’s choice in weight here, but we are looking to walk each distance unbroken.

 

FRIDAY 6/30/2017

WARMUP:

 

 

STAMINA SQUAT

 

OTM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat

Session 3 of stamina squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Putting in the Grunt Work. This week is meant to be challenging. We are increasing by 5% on our loading, and adding an extra round. Next session, we will reduce the volume per minute, while increasing the loading further.

 

 

"DANIEL"

For Time:

50 Pull-Ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull-Ups

Post Times to Sugar Wod

 

Known as a “down and back chipper”, there is work bookended around a 800 meter run in the middle. There are many times where we want to program in elegance, that is, assign a repetition scheme short enough so that by the time we are reaching muscle failure, we change to a new movement. Think “Fran”, thrusters and pull-ups. By the time you are coming close to hitting a wall on the thrusters, you move to pull-ups. And vice versa. Such programming yields the highest power output. However, as important as that is, there are also times where we want to grind through a larger set. We have that opportunity today in “Daniel”, with 50 pull-ups in the beginning and end of the workout. It’s meant to be a grind, and it’s training stimulus is valuable.

With that said, we are looking to find the appropriate volume here. If we are still on the pull-up bar at the 3:00 mark, let’s time cap our efforts here and continue to move into the workout. At that point, the stimulus here has been met, and any additional time can actually be detrimental to recovery. Modifying to 30 reps or 40 repetitions to complete the work under 3:00 is the right move.

Opening up “Daniel”, we don’t want to reach absolute pull-up failure. Although it’s very impressive to aim after 50 pull-ups unbroken, what is more important a straight set here is the following: 400m run, 21 Thrusters, 800 meter run, 21 thrusters, 400 meter run. That’s the workout. Planned, short breaks on this first set of 50 is absolutely an option, with of course many repetition schemes varying from athlete to athlete. Knowing oneself, let’s choose a repetition scheme that allows us to consistently break this first 50 apart.

The running is important in “Daniel”, as it’s the transitions. In total, it is one mile of running. There will be separation between athletes here by not only speed, but transitions. We do talk about this often, because it is truly a significant difference in times. Just for the sake of some talking points, let’s list out some imaginary numbers.

A fast runner in Daniel may complete the mile total of running in 7:00.

A very good runner, but not as fast as the above, may complete the total in 7:30.

We are all very aware of how time slides by so quickly with a walk (instead of a jog) to the bar, that extra chalk break, or any mix in between. The fast runner, despite completing the “work” faster than the good runner, can very easily be beat in six transitions in this workout… even if they were identical on the pull-up rig and thruster barbell.

Much like how we are diligent with our footwork on barbell-facing burpees, or box jump overs… let’s focus today on transitions. Whereas in a barbell-facing burpee our mentality is no steps go to waste, our mentality here is no second goes to waste in our transitions.

 

 

SATURDAY 7/1/2017

WARMUP:

 

For time: Teams of 2

    •    80 deadlifts (155/105)

    •    100 double unders

    •    80 wall ball (20/14)

    •    100 double unders

    •    80 hand release push ups

    •    100 double unders

    •    80 pull ups

    •    100 double unders

 

View Event →
WODS 6/19-6/24
Jun
18
to Jun 24

WODS 6/19-6/24

MONDAY 6/19/2017

WARMUP:

 

500 Meter Row

Then 2 Rounds of:

10 Superman

10 Hollow Rocks

10 Boot Strappers

10 Samsons Stretch 

 

SQUAT

 

Complete each wave as one giant set, with as little rest as needed between weight changes. That is, complete your first set inside the wave, change the weights, and immediately get back beneath the bar.

Wave #1 –
5 Back Squats (Each): 60% + 65% +  70%

Rest 3:00

Wave #2
4 Back Squats (Each): 65% + 70% +  75%

Rest 3:00

Wave #3
3 Back Squats (Each): 70% + 75% +  80%

 

"AIR BAGS"

7 Rounds:

10 Sandbag Reverse Lunges/Kettlebell , 5 each leg (Zercher Carry)

10 Sandbag/Kettlebell Power Cleans, 5 each shoulder

20 Lateral Hops over Bag (1 Jump = 1 Rep)

200 Meter Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).

 

Looking to get our hands onto an odd-object today, with the sandbag being the choice if available. In an ideal circumstance, we are looking for a bag that weighs 70# for males, 50# for females. Another option is a single kettlebell (70/53) to match the stimulus if a bag is not available. Inside the notes, indicate the rough weight of the object you used.

On the sandbag reverse lunges, we are looking to step backwards instead of forwards into the lunge. And as we stand out of so, we are aiming to pull with the lead leg as opposed to pushing. For the “zercher” carry, the bag or kettlebell is held at stomach level, with arms bent by your sides at 90 degrees.

The goal of this session is to get our hands on not only gear, but movements, that are uncomfortable. It’s meant to be odd and challenging, which provides a unique training opportunity to learn, adapt to, and improve movement.

 

TUESDAY 6/20/2017

WARMUP:

 

WARMUP:3 Rounds:

Row 300 Meters

1 Round: 5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

Followed by…

5 Sets:

1 Spiderman and Reach, each leg (Video HERE)

1 Walk Out (Video HERE)

 

 

STRICT HSPU

5 Rounds:

1:30 Light Bike or Row

“X” Strict Handstand Pushups

 

This is a low intensity couplet pairing strict handstand pushups with an easy, steady paced bike. We are looking for a moderate heart rate increase – but not high. Refine the skill development by immediately kicking onto the wall (train the transition) to complete the set. We are completing a pyramid repetition scheme on the HSPU, climbing and then descending to where we opened.

Set #1 – 30% of Max Strict HSPU

Set #2 – 35% of Max Strict HSPU

Set #3 – 40% of Max Strict HSPU

Set #4 – 35% of Max Strict HSPU

Set #5 – 30% of Max Strict HSPU

 

"HARLEY LOVE"

6 Rounds:

13 Thrusters (95/65)

14 Pull-Ups

Post Times to SUGAR WOD

View this workout as two parts – the first three rounds, and the final three rounds.

The first three rounds are the buy-in. Although many of our athletes can complete these first three rounds unbroken, we still want to view these rounds as our ticket to the real workout… the final three rounds. This is where we can a major drop off in cycle times, with numerous breaks on the pull-up bar.

The micro-goal of the workout is to move 1% faster in round 4, than you did in round 3. We aren’t looking to pace this to the point where we are several minutes slower in the first half, but we genuinely want to be a hair faster in the second three rounds. We get there by breaking up these first three rounds into manageable sets… thinking ahead, so that we are prepared for the final push.

Common thruster recommendations for this workout are 7-6, with a pull-up strategy of 7-7, or 5-5-4. There is no right or wrong approach here, as long as we can achieve our micro goal for the day… the be faster in the second half than the first. This will take patience and mental diligence to pull off, but it is an important skill to refine.

 

 

WEDNESDAY 6/21/2017

WARMUP:

200 Meter Run

10 Straight Legged Deadlifts ( Barbell )

10 bootstrappers

10 Jumping Squats

10 Iron Crosses & Scorpions 

 

HANG POWER CLEAN

On the Minute x 10:

Set #1 – 5 Hang Power Cleans @ 60% of 1RM

Set #2 – 4 Hang Power Cleans @ 65% of 1RM

Set #3 – 3 Hang Power Cleans @ 70% of 1RM

Set #4 – 2 Hang Power Cleans @ 75% of 1RM

Set #5 – 1 Hang Power Clean @ 80% of 1RM

Sets #6-10 – Build to a heavy single for the day. Post heaviest lift to SUAGR WOD

 

"BEHIND BARS"

“Behind Bars” Part #1

In a 4:00 Window:

400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (135/95)

Rest 4:00

“Behind Bars” Part #2

In a 4:00 Window:

400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (155/105)

Rest 4:00

“Behind Bars” Part #3

In a 4:00 Window:

400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (185/125)

 

Each part is scored separately, with the recorded portion being the total amount of power cleans completed inside the window.

On the power clean, we are looking for loads that we can cycle for the following repetitions:

Part #1 – A weight we can cycle for 15-20+ repetitions unbroken, when fresh.

Part #2 – A weight we can cycle for 7-10+ repetitions unbroken, when fresh.

Part #3 – A weight we can cycle for 5+ repetitions unbroken, when fresh.

The runs are meant to be pushed today. It is not a sprint by any means, but let’s get outside the comfort zone. We commonly fall back to a “cruising pace” inside workouts – today we have the opportunity to push our run being the first station we start at. Think the pace you would hold for a one mile race, if not slightly faster.

Methodical pace on the burpees, focusing on our breathing throughout. Use the clock and the time remaining to make the decision on how to approach the barbell when we get there. If we have less than 45 seconds, it may be worth opening up with a set of touch and go cleans. If we have more than 45 seconds, our best option may be fast singles or small sets to open. There is no wrong approach, but take a glance at the clock to make a judgement call per round. And, use every second inside of that final minute. There may be a point in the final moments of a window where there’s 5 seconds left, but you don’t believe you can make that final lift. It is in that moment that I want you to try. Just try.

 

THURSDAY 6/22/2017

WARMUP:

Coaches Choice

 

 

STAMINA SQUAT

OTM x 10 (5 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

 

Week 2 of stamina squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Putting in the Grunt Work. At this point in the progression, it is meant to be very manageable. We will break a good sweat during this portion, but this is meant to be the groundwork for the following weeks.

 

BELLS AND WHISTLES

21 Dumbbell Hang Squat Cleans (50’s/35’s)

21 Kipping Handstand Pushups

600 Meter Run

15 Dumbbell Hang Squat Cleans (50’s/35’s)

15 Kipping Handstand Pushups

600 Meter Run

9 Dumbbell Hang Squat Cleans (50’s/35’s)

9 Kipping Handstand Pushups

600 Meter Run

Post Times to SUGAR WOD

 

Efficiency of movement becomes a priority with the dumbbells.

Our goal is to find the shoulders on each repetition. Recognizing that the stabilization of the bells will be more challenging than a barbell front squat, and that we are going to work harder to “rack” these weights, it deserves our diligent effort if we want to optimize our time. Without sound movement here, our handstand pushups will slow significantly given the shoulder strength expended on the previous cleans. The better we move on the cleans, the better our handstand pushups are.

Spend a handful of repetitions dialing in our front squat. Once our positioning is dialed in here, then we want to take repetitions from the hang. We can feel out the transition with a handful of hang power + front squat repetitions, and beyond so can start to blend the two together.

A quick progression to prime the movement pattern (completed at a light weight, and then a second time at your working weight for the day):

2 Dumbbell Front Squats

2 x (Hang Power Clean + Front Squat)

2 x Hang Squat Cleans

On this first set of 21 repetitions, let’s be smart about our breakup strategy. Knowing that we have a 600 meter run to recover, we can push our sets here, but we do not want to reach failure or even close to it. With dumbbells, if we push the envelope too soon, we see a deterioration of form and technique. This is punishing with following rounds of these repetitions. The first set of 21 sets the tone for the workout, with a simple breakup strategy just for thought: 8-7-6. Naturally, ability on the dumbbells determines these sets, with the take home message being – don’t push to failure on this first round. We’ll make our push on the 15’s and 9’s.

On the handstand pushups, take a similar approach. We can push our sets knowing we have the run to follow, but we can’t reach failure in our first round of 21. We can make our push in the 15’s and 9’s.

The runs will afford us the opportunity to shake out the shoulders, but there is much time to be gained or lost on this total distance. It is just over a mile of running, and athletes can separate minutes from each other in just that distance. Visualize yourself completed a 2 mile race. This can be an starting point for what this run should look and feel like. Not overly paced, but intelligently planned on the first and second rounds. On the final round, knowing there isn’t anything to follow, turn it on with 400 meters to go.

 

FRIDAY 6/23/2017

WARMUP:

400 Meter Light Jog into:

2 Rounds:

4 Samson Stretch Lunges (5 second hold in each) (Video)

8 Alternating Spiderman and Reach (Video)

12 Russian Baby Makers (Video)

 

"EDGARTON" (TEAM VERSION)

Teams of 3:

100 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (75/55)

100 Toes to Bar

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100 Calorie Row

One athlete works while the other two rest. These are team totals. Post total time to SUGAR WOD

 

On the row, knowing that getting in and out of the rower can quickly consume seconds, it is worth the small push in our sets here to bite off chunks. 15’s or 20’s are good numbers to shoot for. 10’s are not “wrong”, but we will spend a good deal of time on transitions which add up fast.

On the box jump overs, the transition time between athletes is nearly immediate. Here are where 10’s, or small sets for that regard, are great here.

On the power snatches, we are also looking for sets. We are striving for a weight that all three athletes can “touch and go” 15+ repetitions if they had to. We want to move through these in chunks of 3-5+ reps per athlete. Fast singles here is a wise thought if it were an individual workout, but knowing that we have rest as our teammates go, we can save a good amount of time by hanging onto the bar for a set.

On the toes to bar, expect this to become grip intensive. We have pulled on the rower, and we just finished the power snatches. Forearms will be fatigued, and it’s good to expect this going into the 100. Especially in the first half, the first 50, avoid movement failure. You will have a decent amount of time between rotations, as you cycle through in your order that is, but what we must preserve is our kip. When we reach failure in toes to bar, we all too often loose our kip swing which ultimately results in a dramatically slower completion time. Small, manageable chunks to start, and if we hit repetition 50 and are still moving very well, try to speed it up.

The real “meat and potatoes” of the workout is that second half of the toes to bar and the push back to the start. This is where we will need to work hard to maintain our sets and our pace. Expect it, and expect to overcome it.

SATURDAY 6/24/2017

WARMUP: COACHES CHOICE

TEAMS OF 2

For Time:
200 Double Unders
60 OVHS (95/65)
200 Double Unders
60 Power Snatch (95/65)
200 Double Unders
60 OVHS (95/65)
200 Double Unders

View Event →
WODS 6/12-6/17
Jun
11
to Jun 17

WODS 6/12-6/17

MONDAY 6/12/2017

WARMUP: 10 minutes

500 Meter Row

Then 3 rounds (With empty barbell)

10 Straight Legged Deadlifts 

10 Strict Press

10 Back Squats

 

Wave #1

5 Back Squats @ 70% of 1RM Back Squat

3 Back Squats @ 76% of 1RM Back Squat

1 Back Squats @ 82% of 1RM Back Squat

Wave #2

5 Back Squats @ 74% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squats @ 86% of 1RM Back Squat

Wave #3

5 Back Squats @ 78% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squats @ 90% of 1RM Back Squat

 

"FIRE SIDE"

AMRAP 18:

18 Calorie Row

15 Box Jump Overs (24/20)
12 Toes to Bar

9 Dumbbell Hang Squat Cleans (50’s/35’s)

Post Rounds + Repetitions to SUGAR WOD

Purpose today is to begin to start to integrate additional dumbbell training into our regimen. Whether or not we see this movement in the games, this affords us the opportunity to build a wider skill set… which all compliment each other. Be diligent with our technique today on the hang cleans. They are meant to be challenging, especially positioning wise. That is our focus of this piece.

Whereas the first and last movements favor the stronger athletes, the middle-two favor the gymnastic athletes. Expect this workout to become grip intensive, with three of the four movements incorporating a pull. As an overarching strategy, pace the row, and consider breaking up the TTB’s early to preserve our capacity for the hang cleans.

On the row, we are looking to compose ourselves. Focus on our breathing here so facilitate a smooth transition to the box jump overs. Smooth movement here is where athlete’s can make or lose much ground in this workout. These repetitions are not meant to be a sprint, which would punish us in the following movements, but we want to move with a purpose on the BJO’s recognizing that seconds dissapear here quickly. A lateral hop or a box-facing hop are both acceptable, with the Rx standard being a two foot jump.

On the toes to bar, it is tempting to push for straight sets. What is more important than a straight set here however is how well we move on the DB Hang Squat Cleans. If breaking the TTB into two, or even three quick sets allows for better movement and sets on the DB’s, that should break is worth it. 6-6, or 7-5 are blanket recommendations to strive to hold, whereas even a 5-4-3 sets up the athlete very well grip strength wise to hang onto the DB’s.

On the DB Hang Squat Cleans, focus on your technique, especially in that first round. It will not be the weight that slows you, it will be the technique that will slow you. An odd-object clean such as this will challenge us today positioning wise. Aim to find the head of the dumbbell on the shoulder, angling the majority of the weight onto the front rack position. It will not be a perfect seat, and is not meant to be. Another reason why it is so beneficial to train.

 

TUESDAY 6/13/2017

WARMUP:

500 Meter Row

Then 2 Rounds of:

10 Superman

10 Hollow Rocks

10 Boot Strappers

10 Samsons Stretch 

 

STRICT HSPU

Establish a max set of strict handstand pushups.

 

These repetitions can be one of many variations. From most challenging:

1. To the floor

2. Pike Pushups from box

3. Pike Pushups from floor

4. Pushups from Toes

5. Pushups to Box or Bench

We are looking to keep this progression bodyweight. We will utilize the dumbbell strict press for other portions inside this cycle, with this being an opportunity to train our gymnastic strength.

 

STRICT PULL-UPS

Establish a max set of strict pull-ups.
This is purely a baseline number to work with for percentages on this cycle.

For the progression inside of this cycle, we are looking for a difficulty level that allows for 5+ repetitions. With that said, utilizing bands to facilitate that will be our best move today. Make a personal note which band you are using for this max set for follow-on training.

 

"HANG TOUGH"

“Hang Tough” Part #1

AMRAP 4:

27 Hang Power Cleans (115/80)

27 Wallballs (20/14)

27 Calorie Row

Rest 4:00

“Hang Tough” Part #2

AMRAP 4:

21 Hang Power Cleans (115/80)

21 Wallballs (20/14)

21 Calorie Row

Rest 4:00

“Hang Tough” Part #3

AMRAP 4:

15 Hang Power Cleans (115/80)

15 Wallballs (20/14)

15 Calorie Row

Each portion is scored separately as rounds + repetitions. During the rest intervals, make note of your score, and enter each individually into the respective leaderboards below.

 

Building intensity today through intervals.

To match the stimulus of the workout, we are looking for a weight that we can hang power clean for 21+ repetitions when fresh.

On the hang power cleans, we are looking more to move efficiently than for speed. This opens our 4:00 window, and sacrificing technique for speed here will only catch up to us on the wall balls and row.

Break these up into manageable chunks. What we don’t want to do here is hold on for an unbroken set if it requires a significant break before starting the wall balls. Ensure on every repetition as well that we are finding the shoulders, and not the wrists on the catch. Given how it is a lighter load, and inside of a short time window, we need to pay even more diligent attention towards our technique. If we start to catch with low elbows, what happens here is that our shoulders do the majority of the work wrestling the bar to the finished elbow through position. This comes back to pay a price on the wall balls, where our shoulders are heavily fatigued from so. It won’t be your legs that slow on the wallballs – it will be the shoulders.

View the first two movements (cleans and wall balls) as one package – what is our fastest way to make it through those initial 54 repetitions in that first portion. The 4:00 window moves quick, and we are looking to minimize the amount of time we aren’t moving. Even if we get to the rower fairly fatigued, we can still pull the handle. We can make progress for the initial few strokes and gradually pick up into a faster speed. Let’s just get there first.

On Part #1, it will be a challenge to finish one full round.

On Part #2, it will be a challenge to try to get further than Part #1, despite the reduction in reps.

On Part #3, it will be a challenge to try to come close to finishing two rounds.

 

WEDNESDAY 6/14/2017

WARMUP:

200 Meter Run

10 Straight Legged Deadlifts ( Barbell )

10 bootstrappers

10 Jumping Squats

10 Iron Crosses & Scorpions 

 

 

DEADLIFT

8 Sets of 3

Deadlift

Set #1 –  5 Deadlifts @ 35% of 1RM Deadlift

Set #2 – 4 Deadlifts @ 45% of 1RM Deadlift

Set #3 – 3 Deadlifts @ 55% of 1RM Deadlift

Set #4 – 3 Deadlifts @ 65% of 1RM Deadlift

Sets #5-8 (4 Total), build to a heavy set of three for the day. This is not a 3-rep max attempt, but rather a chance to gauge where we currently are as we start the cycle. We will be consistently deadlifting on Wednesdays.

 

 

"ZAGATO"

21 – 15 – 9:

Deadlifts (135/95)

Push Jerks (135/95)

Barbell-Facing Burpees

Post times to SUAGR WOD

Although the deadlifts and push jerks may grab your attention, it is the burpees over the bar that will highly likely make up the majority of the workout. The methodical burpee step-up (Video) is a recommendation here to not only keep us paced well to enter the following rounds, but it minimizes extra steps and wasted motion. This is where seconds are lost very easily in such a workout. If we remove 45 extra mini steps in this workout, and each are worth half a second, we saved over 20 seconds off our time with actually less effort expended. Let’s make every motion count.

On the deadlifts, let’s push for unbroken sets here – however, drop the bar at rep 20 of the first set. Take a quick breather here, change from your mixed grip to the hook grip, and then complete your 21st deadlift. From there we can move into a hang power clean to start our push jerks, and here we are looking for consistent sets.

This first set of 21 push jerks will feel significantly different than the set of 15, so for many of us, we are looking to make a break here to preserve our capacity for round 2. As purely a talking point, the 21’s could be broken as 14-7, which may allow you to push for a 9-6 on the 15’s. What we don’t want to do is open up with 21 unbroken push jerks if it reduces us to a slow moving 5-5-5 on the 15’s. If we are doing 5’s on the 15’s, we likely will need to do 3’s on the 9’s, and we want to conserve for that final push.

 

 

THURSDAY 6/15/2017

WARMUP:

200 Meter Run

Then 2 Rounds

10 Thruster (Barbell)

5 Strict Pull-ups

Pigeon Pose 1 minute (Both Sides)

Then 5 minutes Wrist and Shoulder Stretch

 

"JACKIE"

1,000 Meter Row

50 Thrusters (45)

30 Pull-Ups

In this classical CrossFit.com benchmark, both males and females use a 45lb barbell. Last completed on February 6, just over four months ago. Your previous time will display below if logged that day.

Post New Times to SUGAR WOD

 

STAMINA SQUAT

OTM x 12 (4 Rounds):

Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat

Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat

Minute 3 – Rest

First week of OTM squatting. Progressions will flow to build our ability to cycle moderate to heavy loading. Next week, we remove the minute of rest. Putting in the Grunt Work.

 

FRIDAY 6/16/2017

WARMUP:

Coaches Choice

 

CLEAN TECHNIQUE

Dialing in positioning in our pull off the floor. In this drill, we will be completing a complex of a pausing clean deadlift, followed by a full power clean. The first repetition (clean deadlift) focuses on finding specific positions for proper bar path, with the second repetition (power clean) confirming the movement with speed.

7 Sets of 2 Complexes:

Pausing Clean Deadlift + Power Clean

Refer the video below for a visual demonstration. We will not be establishing a leaderboard for this piece – purely practice.

Start at 40% of your current 1RM CJ and slowly build from there. Movement quality is what we are after today – only increase in loading if the below focus points are being met. There is nothing wrong with staying light here to drill the technique properly.

On the pausing clean deadlift, we have two pauses:

Pause 1 – Just below the Knee. As this point in the pull of the ground, we want shins vertical with the shoulders over the bar. Lats are on here. As a cue, think of squeezing your armpits tightly closed.

Pause 2 – Mid-thigh, or jumping position. Shoulders are still ever so slightly over the bar, with the weight still back towards our heels.

After the pausing clean deadlift, you can drop the bar from the waist level or set the bar down. Reset for the power clean (no touch and go), and focus on the bar path off the ground during the lift, now with speed added.

 

"HURRICANE"

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)

Post Times to SUGAR WOD

 

A balance of simple cardiovascular endurance and capacity on the barbell, we are coupling two simple movement patterns to finish our conditioning for the week. Enter the running as if we are moving into a 2-3 mile race. This is not an overly aggressive pace, nor is it overly paced. The runs can separate athletes by minutes in this workout, which can be very difficult to make up on the barbell.

If we are not running today, lets row equal distance on the erg. If we are using a bike today, let’s complete 45/35 calories on the Assault Bike. The stimulus on the barbell calls for a weight that we could cycle for 15+ repetitions unbroken, when completely fresh if we absolutely went for it .Inside of the workout, individual strategy may very well call for fast singles throughout, with the key being the transition between repetitions are almost immediate. Modification recommendations to capture the stimulus specifically for you could be 135/95 and 115/80. We are looking for a slightly heavier weight than our “moderate” training load.

As a micro-goal of the workout, focus on running directly to your bar today. Seconds are easily lost here between approaching the bar and our first repetition. Be in an aggressive hurry to get to your bar and start that first repetition. We aren’t moving at a fast pace here on our cycle time, but we are using those first five repetitions just to get moving. We can always pick up our cycle time deeper into the set, with our goal being just start. Get the first repetition out of the way and focus on bringing our breathing under control over the next handful of repetitions.

 

 

(EXTRA CREDIT )”BODY ARMOR"

25 Glute Bridges (Video)
50 Banded Pull-Aparts (
Video)

100 Banded Push Downs (Video)

50 Banded Pull-Aparts (Video)

25 Glute Bridges (Video)

 

SATURDAY 6/17/2017

WARMUP: Coaches Choice

TEAMS OF 2 

20 RFT (10 EACH) ( PARTNER SWAPS AFTER EACH ROUND )

(If you have a weighted vest wear it)

Run 200 Meters

5 Push-ups

10 MedBall Cleans

15 Sit-ups

( Plank hold while partner runs )

 

 

View Event →
WODS 6/5-6/10
Jun
4
to Jun 10

WODS 6/5-6/10

MONDAY 6/5/2017

WARMUP:3 Rounds:

Row 300 Meters

1 Round: 5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

Followed by…

5 Sets:

1 Spiderman and Reach, each leg (Video HERE)

1 Walk Out (Video HERE)

 

"MIDDLE GROUND"

50/35 Calorie Row

Directly into…

5 Rounds: 10 Burpees, 10 Toes to Bar

Directly into…

50/35 Calorie Row

The initial row counts, but it is not won here. Strive to row at a pace that feels like your 2K best effort. This is an aggressive pace that will have us on the rower for somewhere between 2:30-3:30. On the final few calories, let’s back off a touch so that we can fluidly move to our burpees.

This combination of burpees and toes to bar can be deceptive. It is a great test of mid-line capacity. As we jump our legs up for our burpee, we are using our abdominals and hip flexors. Also relied on heavily for toes to bar, expect this group to fatigue. With that said, let’s think through pacing on both.

On the burpees – focus on your breathing. We refer to the “breathing burpee”, which is a quick moment of re-composure at the finish of each burpee. Jump and clap to finish the repetition, and slowly let your arms comes back to your sides before dropping for your next repetition. This micro-break can last a quarter second, a full second, or even two seconds. That part is up to you. But choose a burpee pace that we believe we could hold as if we were to do 100 repetitions for time. Ground is made on cycling larger sets of toes to bar, rather than speeding our burpees here.

On the toes to bar – break early. The goal for all five rounds is to hold the same breakup strategy. Let it be a mindset as we approach that first set. Many athletes can complete the first 10 reps unbroken, but it comes down to how well we cycle in rounds 3, 4, and 5. That’s where the midline fatigue can set in. It’s best to break early, and speed towards the end. Remember to get long beneath the pull-up bar on each rep… maximize the kip swing’s elastic effect.

On the final row, sprint to it. Transitions count here. Sprint to the rower, and simply get the handle going. It’s not about how fast you row to start, but it’s instead about how fast you start the rower. Settle in during the first 5 calories. Allow yourself to recompose on the rower, catching our breath, while we tick away calories. At the 5 calorie mark, aim to get a little faster. At 10, same. Continue the pattern to the finish.

 

EXTRA CREDIT: RECOVERY 10 MINUTE RUN, BIKE OR ROW

Any extra time you want to spend in the gym today, spend it on mobility. Remember, these crucial de-load days at important. Body, mind, and spirit.

 

 

TUESDAY 6/6/2017

WARMUP:

 

500 Meter Light Row into…

2 Rounds:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

10 Boot Strappers

10 Samsons Stretch

 

DROP THE HAMMER"

For Time:
21 Deadlifts (225/155), 21 Calorie Assault Bike

15 Deadlifts (225/155), 15 Calorie Assault Bike

9 Deadlifts (225/155), 9 Calorie Assault Bike

If we are using a Schwinn Airdyne today, complete the rounds as 42, 30, 18.

If we are substituting in a rower today, complete the same calorie count as written, 21-15-9.

 

 

If we have neither a bike or rower, a recommendation is 120-90-60 double-unders.

Post times to SugarWod

 

Stimulus wise, we are looking for a weight that we know with complete confidence we can cycle for 21+ repetitions when fresh. If we need to break the first set of deadlifts, we will loose the metabolic stimulus we are seeking. It’s easier with breaks in this workout with the weights too heavy. Aim for a load that you are confident in that the first set will be unbroken, and at most, one break in the set of 15’s. And in turn, let’s put our foot down (pun fully intended), on the Assault Bike. Here is where we want to find our push.

On the bike (especially the assault bike), we are looking to get the wheel spinning quickly at the start of each calorie set. If you’ve used an assault bike before, you’ve likely noticed that it takes several seconds for the speed (wattage) to climb. On all three sets, fast pace the initial 5 seconds to get the wattage count up, and then settle into our pacing.

On the first round of 21, it is not a sprint. Visualize the entire workout to be the 15 calories on the bike. The 21 is simply a means to get there. We want to push on that set, but we want to be even faster on the set of 15. Let that be our mindset as we approach this workout, as common pitfall in this workout will be a very fast 21, followed by a significantly slower 15 and 9.

 

MIDLINE

Alternating EMOM x 8 (4 Rounds):

Minute 1 – 50 Double-Unders

Minute 2 – 15 GHD Sit-Ups

If we are working on our double-unders, spend 40 seconds of the minute in practice for accumulating max repetitions. At the 40 second mark set down the rope, and make our way to the GHD Station.

If we do not have a GHD, complete 15 weighted abmat sit-ups. Hold a light plate (5, 10, or 15#) across your chest to force not only a weighted sit-up, but a “strict” sit-up (whereas arms can be used otherwise to kip).

 

 

WEDNESDAY 6/7/2017

WARMUP:

400 Meter Run

10 Overhead Squats with Band or Pipe:

10 Samson Stretch (Video HERE)

2 Minute Pigeon Pose each side

Wrist Stretches – 30s in each position
Click HERE for Video

STRICT HANDSTAND PUSHUPS

2 Rounds:

Minute 1 – 45% of Max Strict HSPU

Minute 2 – 40% of Max Strict HSPU

Minute 3 – 35% of Max Strict HSPU

Minute 4 – 30% of Max Strict HSPU

Minute 5 – Rest

This portion is an “on the minute drill” that runs for 9 minutes in full. For two rounds, 45-40-35-30%, resting 1:00 between. These sets do not need to be unbroken – you are allowed to come off the wall and kick back up for a second or third set (if needed) inside each respective minute.

 

HANG SQUAT CLEAN

Building to a heavy single hang squat clean for the day.

As a refresher, a hang squat clean is not a effort to establish a new 1-Rep Max. If the technique today is dialed in and the weights feel good, you are free to continue to climb. If not, following the conclusion of the percentages below, keep the weights on the moderate side and spend our repetitions honing technique.

On the Minute x 12

 

Minute 1 – 3 Reps @ 50% of 1-Rep CJ

Minute 2 – 3 Reps @ 57% of 1-Rep CJ

Minute 3 – 2 Reps @ 65% of 1-Rep CJ

Minute 4 – 2 Reps @ 70% of 1-Rep CJ

Minute 5 – 1 Rep @ 75% of 1-Rep CJ

Minute 6 – 1 Rep @ 80% of 1-Rep CJ

Minutes 7-12 – 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique. Post heaviest completed single to Sugar Wod

 

 

THURSDAY 6/8/2017

WARMUP:

400 Meter Run

Barbell

10 Overhead squats

10 Straight Legged Deadlifts

10 Thrusters

5 Minutes Shoulder Stretches 

 

3-POSITION SQUAT SNATCH

3-Position Squat Snatch Complex – Video

High Hang (Pockets) + Hang (Knee) + Floor (Full)

 

On the 0:00… 1 Complex @ 40% of 1RM Snatch

On the 1:30… 1 Complex @ 50% of 1RM Snatch

On the 3:00… 1 Complex @ 55% of 1RM Snatch

On the 4:30… 1 Complex @ 60% of 1RM Snatch

On the 6:00… 1 Complex @ 65% of 1RM Snatch

On the 7:30, 9:00, and 10:30, three additional complexes at your choosing of weight. Technique over load today.

Enter heaviest completed complex to SUGAR WOD

 

 

"BULLFROG"

AMRAP 15:

30 Calorie Row

30 Box Jumps (24/20)

30 Thrusters (65/45)

Post Rounds + Repetitions to the Leaderboard below.

 

Let’s move into this workout with a gameplan. A rough picture on how we want to break apart the box jumps and thrusters. The row will be the row… we won’t stop there. But coming out too aggressively on the box jumps or thrusters may lead to several more breaks than we are looking for in rounds 2 and 3.

On the row, we are looking to maintain a pace that is slightly higher than our recovery pace. The workout won’t be won here, but can be lost here. Fluid motion on the box jumps and thrusters are what we want to focus on to optimize our score. Aim for a speed on the rower that you feel you could sustain 15 minutes, without stopping. It is a good portion slower than your 2K race pace. The first row is “ok” to come out a little bit more aggressively on, but we want to use the following rows to catch our breath and prepare for the following round of box jumps and thrusters.

On the box jumps, they do not have to be straight, and they do not have to be rebounding. But they do however need to be consistent. If we open up with 30 repetitions straight, but are down to 3×10 in round 2, we likely want to change our strategy. 20-10, 15-15, and 12-10-8 with brief composure breaths on top of the box are good options to think through. We want to push efforts here, but not to the tune that we need to stand over the thruster barbell… losing the valuable seconds we gained.

On the thrusters, we want the same mindset. We do not want to open with 30 repetitions in the first round if we need to break the second round into 3×10. Be conservative in the first round… we can always become more aggressive in a workout, with bigger sets in later rounds. What we don’t want to do however is go the opposite way. Now it’s good to push here… grind out the repetitions here, knowing that we will use the first 5 calories of that next row as a full recovery. Just need to get there first.

 

FRIDAY 6/9/2017

WARMUP:

400 Meter Run

10 Samsons

10 Iron Crosses and Scorpions 

Pigeon Pose 1 minute each side

Wrist Stretches – 30s in each position
Click HERE for Video

 

"BAD MAMA JAMA"

5 Rounds:

1:00 Calorie Row

1:00 Power Cleans (115/80)

1:00 Lateral Burpees over Bar

1:00 Rest

Each calorie and repetition count as 1 point. After each round during the rest interval, write your score down and compile the total after you finish your workout. Total points after all five rounds is your score for the leaderboard below. This is a close resemblance to a workout we’ve done in the past at 135/95 and barbell-facing burpees. In this portion today, we are lighter and faster. The goal is to see how well we can maintain even numbers in all three stations, and, over all five rounds.

 

SATURDAY 6/10/2017

WARMUP:

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

 

View Event →
WODS 5/29-6/3
May
28
to Jun 3

WODS 5/29-6/3

MONDAY 5/29/2017

HAPPY MEMORIAL DAY

 

WARMUP:

COACHES CHOICE

 

 

Murph"

 

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

 

TUESDAY 5/30/2017

WARMUP:

 

500 Meter Row, 

THEN 2 ROUNDS OF:

10 Spiderman and Reach, each leg (Video HERE)

8 Walkouts (Video HERE)

6 Inchworms (Video HERE)

In each row, gradually build from a slow pace to a medium pace.

 

DEADLIFT + DEFICIT HSPU

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Deadlifts (building)

Even Minutes – 3 Deficit Kipping HSPU

Athlete’s choice on both the deadlift weight and the deficit kipping HSPU.

On both, athletes are free to climb in both weight on the deadlift and deficit on the HSPU.

Tracking the deadlift, post your heaviest three-rep to SUGAR WOD

 

CHRISTINE'S COUSIN"

3 Rounds:

500 Meter Row

12 Deadlifts (225/155)

12 Burpee Box Jumps (24/20)

Post times to SUGAR WOD

 

The deadlifts and the burpee box jumps are the decider of the workout.

We are looking to cycle through these repetitions aggressively, and once we have a strong approach on these movements, then we look at pushing the row. But it comes last in matters of importance when thinking strategy. As a generalized recommendation on pacing the row… we are looking at somewhere around 10-15 seconds slower than our 2K pace.

On the deadlifts, these do not need to be unbroken. We are looking for a challenging weight that could be cycled for 12+ repetitions for all three rounds if we went for it, but individual strategy may have us breaking at 8-4 or 6-6. We do not want to push so hard on the deadlifts that our burpee box jumps slow significantly. It is here where seconds can disappear.

On the burpee box jumps, we can make up ground here. It is not a fast, wreckless pace here by any means, but we can recover our breathing on the following row. Burpee box jumps are a movement where seconds can slide away without us even noticing. It’s the extra steps that add a moment here and there, that can compound to 15+ seconds very easily in each set. Focus on your footwork here, keeping motions tight and all extra steps eliminated.

 

EXTRA CREDIT/DOUBLE-UNDER STAMINA

Choose one of the following:

A) 5 x 50 Unbroken Double-Unders

B) 6 x 35 Unbroken Double-Unders

C) 7 x 25 Unbroken Double-Unders

D) 8 x 10 Unbroken Double-Unders

E) 4:00 for Max Double-Unders

 

 

WEDNESDAY 5/31/2017

WARMUP:

 

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

30 secondSamson Stretch each side (Video HERE)

12 AbMat Sit-Ups

12 Air Squats

 

PUSH PRESS

Building to a heavy single on the Push Press today. Using last week’s final 3-Rep weight, we will warm through an “On the 90 second” drill. Time is left on the back end to build to a heavy single for the day.

On the 0:00… 5 Reps @ 50% last weeks 3-Rep PP

On the 1:30… 4 Reps @ 60% last weeks 3-Rep PP

On the 3:00… 3 Reps @ 70% last weeks 3-Rep PP

On the 4:30… 3 Reps @ 75% last weeks 3-Rep PP

On the 6:00… 2 Reps @ 80% last weeks 3-Rep PP

On the 7:30… 1 Rep @ 85% last weeks 3-Rep PP

Until the 15:00 on the clock, continue with singles and build to a heavy single for the day. It is not mandatory to stick to the “On the 90s” interval, but it can continue to be used. Post heaviest single to Sugar Wod

 

"NARF"

For Time:

9 Pull-Ups, 9 Thrusters (95/65)

15 Pull-Ups, 15 Thrusters (95/65)

21 Pull-Ups, 21 Thrusters (95/65)

Fran backwards.

There is a rhyme and reason why we have been modifying CrossFit.com benchmarks, and not actually conducting the exact workout.

There is much to be said about testing a benchmark. The stress response, despite a good thing that can push performance, is something not to be taken lightly. When we take on a benchmark, it takes a toll on the mind and body… whether we “feel” it or not. This can compound during a week such as this current one, where we are testing heavy lifts. This is why we’ve seen some modifications to these classical workouts. With that said, we average roughly one actual benchmark (or repeatable workout) per week. This allows for consistent measurement, without overtaxing our nervous system.

With “Narf” being “Fran” in reverse, we will benefit from a very similar stimulus without the benchmark CNS response. Let’s move with the same intention we do on “Fran”, with 1% reservation… because the workout is now decided on the 21’s, the final set.

 

THURSDAY 6/1/2017

WARMUP:

 

1:00 Slow Bike or Row

6 Spidermans + 6 Russian Baby Makers (Video HERE)

1:00 Slow Bike or Row

10 Pausing Dowel Overhead Squats (pause in bottom)

1:00 Slow Bike or Row

30 second Samson Stretch each side (Video HERE)

 

FRONT SQUAT

Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, continue to climb. If we are not, build to a heavy single and move past.

 

On the 0:00… 3 Reps @ 45% of 1RM Front Squat

On the 1:00… 2 Reps @ 50% of 1RM Front Squat

On the 2:00… 1 Reps @ 60% of 1RM Front Squat

On the 3:00… 3 Reps @ 50% of 1RM Front Squat

On the 4:00… 2 Rep @ 55% of 1RM Front Squat

On the 5:00… 1 Rep @ 65% of 1RM Front Squat

On the 6:00… Rest

On the 7:00… 1 Rep @ 70% of 1RM Front Squat

On the 8:00… 1 Rep @ 75% of 1RM Front Squat

On the 9:00… 1 Rep @ 80% of 1RM Front Squat

From Minutes 10-20… build to a heavy single for the day.

 

 

"QUATTRO"

4 Rounds:

21/15 Calorie Bike

18 Wallballs (20/14) – Females to a 9 Target

15 Kettlebell Swings (53/35)

12 Burpees

Schwinn Bike – 21/15 Calories per round

Assault Bike – 15/10 Calories per round

Rower – 21/15 Calories per round

*If we do not have a Bike, complete on the rower with the above calories. Note which piece of equipment we used in the leaderboard comments. Post times to SUGAR WOD

 

Building engine today. And, honing our ability to immediately transition between movements. Given how these sets may be unbroken for many athletes (if not very close), we have the opportunity to dial it in, and train ourselves that we don’t need that extra breath between movements. Valuable seconds can be gained (or lost) here.

On the bike, we are looking for a conservative pace here that allows for a fluid transition to the following movements. Even if we slow on the bike, we are still making forward progress. An extra break on the wallballs or following kettlebell swings however is a different story, where our forward momentum comes to a halt. This is not to imply that the wallballs and swings need to be unbroken, but we are looking to push our efforts here first before looking to speed up the bike.

On the wallballs, allow your arms to come to your shoulders or sides between repetitions. Avoid allowing the arms to hang out high in the air as you await the ball to return. Reason being, we need our shoulders for the following swings and burpees. Even a slight flick of the hands downwards can help preserve your arms. A little bit goes a long way here.

These repetitions do not need to be unbroken. A bigger focus is consistent sets. 10/8 is absolutely an option, with a measured rest between. If an unbroken set requires you to rest before starting, and after finishing (before you pick up the kettlebell), it may very well be faster for us to break the set into the example above (10/8) and focus on fast transitions.

On the kettlebell swings, use the rhythm of the repetition to control your breathing. Breath out after the explosive extension of the hip as the kettlebell rises past the waist, and breathe in as the kettlebell is making it’s change of direction and start it’s way down. Train your breathing to match this pattern.

On the burpees, we are looking for “breathing reps”. That is, a split second pause after each repetition to take a composure breath. As the arms slowly come down from the overhead clap to conclude the previous repetitions, we take a large breath in before starting our next repetition. Imagine this pace to be your 100 burpees for time pace, which will keep you moving, but won’t overly tax your breathing before getting back on the bike. On that following round, give yourself 15 seconds to recover on the bike. Make an immediate transition to it and get the pedals moving, but the pace does not matter here – focus on your breathing and pick it up a bit after the 15 seconds.

 

FRIDAY 6/2/2017

WARMUP:

 

2 Rounds:

1:00 – 2:00 Light Jog or Row

4 Samson Stretch Lunges (5 second hold in each) – Video HERE

8 Alternating Spiderman and Reach – Video HERE

12 Russian Baby Makers – Video HERE

 

"ADDERALL"

Part #1 – In a 10:00 Window:

Run 1 Mile

Time Remaining, Max 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)

All three parts are scores separately. Post totals of each part to the respective leaderboard below.

 

Use a single barbell for all three movements, as we have 3:00 between each round to change weights.

The loading descends as the movement changes, with the stimulus being that we are looking for a moderate load for all three parts. A weight that we can cycle, when completely fresh, for 10+ repetitions at each without question. The goal is to have a weight on the bar that you can run directly do after completing the “buy-in” meters and start your first rep, regardless of how winded we are. Moderate loading here is not only better, but more challenging. When in doubt err on the side of a touch lighter.

The running in this workout is the “buy-in” to the scored repetitions on the barbell. As an example, on Part 1, we have a 10:00 window to complete a mile run. Any time remaining inside that window, we are accumulating repetitions on the clean and jerk. If an athlete runs an 8:30 mile in this first part, he or she has 1:30 for max repetitions. There is our score for part one. After a 3:00 rest (on the 13:00), we start part two.

If we are not running today, rowing equal distance (1600, 800, 400 respectively per the parts) is the recommended substitute. And in both options, we are looking to modify this “buy-in” to leave time on the barbell. For example, if my best 1 mile run is over 8:00, let’s modify the distance to 1200 meters (3/4 of a mile) so that we have time on the barbell. I want you to work on the run today, but I also want you on the barbell for a minimum of 90 seconds per round. Executing these repetitions when winded is the goal today.

In terms of strategy…
The most important part of this workout is an immediate transition to the barbell. We are looking to hold what we believe to be our 2 mile race pace on the road. This is a sustainable pace on all three distances and will allow us to immediately get our hands on our bar as we run inside. What we want to avoid is pushing the run, and losing the valuable seconds we gained by walking the bar, taking unnecessary chalk/water breaks, or even unnecessary steps along the transition.

In terms of repetitions on the clean and jerk and snatch barbells – fast singles is a wise strategy for most. At this loading, touch and go repetitions are absolutely an option, but only if we can sustain the sets throughout our time remaining. We don’t want to open with a set of 7-10 repetitions, and be reduced to slow singles towards the back half of our time remaining. Use the clock to our advantage. Understanding how much time we have left as we re-enter the gym, we are looking to find the threshold pace of these two movements. Again, that is the fastest pace we can move without slowing down in the time remaining.

On the thruster barbell, a slightly different case here. We are looking for larger chunks here given the setup time between transitions. We are looking at 3-4 sets inside the window.

SATURDAY 6/3/2017

-Partner WOD-

For Time (20 minute cap):

18-15-12 Deadlifts (185/125) Box Overs (24/20) ** 1 Partner works, while other does Plank Hold **

18-15-12 Weighted Sit Ups (20/14) KBS (53/35) ** 1 Partner works, while other does Squat Hold**

18-15-12 Burpees, Goblet Squats (53/35) ** 1 Partner works, while other does Static Bar Hang **

Extra Work: 1.) 3×10 BB Bent Over Rows 2.) 3×15 Hip Ext.

View Event →
WODS 5/22-5/27
May
20
to May 27

WODS 5/22-5/27

MONDAY 5/22/2017

WARMUP:

400 METER RUN

Then

2 Rounds:

10 – Alternating Samson Stretches (Video)

10– Warrior Squats (Video)

10 – Alternating Spiderman + Reach (Video)

 

SQUAT WAVES

Deload percentages this week. Let’s allow the body and Central Nervous System to heal and recover in order to continue the push next week. Complete these sets “On the 2:00”.

Wave #1

0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

Wave #2

6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat

10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #3

12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

"GRACEFUL EXIT"

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

50 Double-Unders

Rx – 135/95. Post completion time to Sugar Wod 

 

Stimulus wise, we are looking for a weight that we can complete 15+ push jerks unbroken with, when completely fresh. Anything heavier will result in more breaks on the barbell than desired. Modifying to 115/80 or 95/65 are suggestions of appropriate loadings to achieve so.

 

When we are approaching the finish to the power cleans, plan to take our break after the 9th rep. Take our breather here, so that upon the the 10th and final power clean, we can move directly into the front squats. These initial 9 repetitions in each round can be broken anyway you see fit. Touch and go repetitions are an option for those very strong on the barbell, but so are fast singles. Whereas the setup time for the power clean is fairly quick (hands on the bar), the process is a bit more for the front squats and jerks, requiring a bit more strategy.

 

On the front squats and jerks, strive to bite these off in larger sets. They do not need to be unbroken, but we are looking to accomplish these sets with at most one break at each movement. 5-5 or 6-4 are options if we are looking to take that break. We want to push for chunks or larger sets here as we are looking to minimize the amount of extra cleans we are doing in this workout. As we approach the 10th and final power clean, ensure we are standing to full extension before we start out first front squat. Treat them as two separate movements.

 

Front Squats – These set the tone for the following jerks. If we do not find the proper positioning on our shoulders (elbows high, bar resting on the delts, vice the wrists), we will be taxing our our overhead strength. Expect the jerks to be challenging in this workout. Set ourselves up for strong sets on the jerks by dialing in a strong front rack position.

 

Push Jerks – Focus on a strong drive through the heel arch of the foot (think directly beneath your ankle). At this point, we can expect the power cleans and front squats to have taken a toll on our overhead strength. Expect this so that it does not come as a surprise. With the fatigue, the body will need to be reminded to extend hard. The hips and legs will want to have the arms do the work overhead for us, given the effect of the previous two movements. We know however this will not be the right idea for us with three full rounds ahead. Extend hard through the floor, and punch to lockout. Despite the fatigue in our lower half, let the legs do the work.

 

Before each set of double-unders, give yourself a brief composure moment. Following the jerks, our shoulders will be fatigued. Get our hands on the rope and stand up with it, but take a breath here. A goal of ours in the workout is to minimize the amount of trips. It’s not to go unbroken, but to minimize the amount of trips. And to accomplish that, we must be relaxed and composed on the rope. 30-20, or 20-20-10 are options for those who are building their double-under capacity.

 

TUESDAY 5/23/2017

WARMUP:

500 Meter Row, 

Then 2 Rounds

10 Spiderman and Reach, each leg (Video HERE)

 8 Walkouts (Video HERE)

6 Inchworms (Video HERE)

Then

2 Rounds:

 7 Kettlebell Swings, 5 Pull-Ups

 

HELEN"

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

Post Times to Sugar Wod

 

The first goal in Helen is to push for unbroken sets on the work inside the gym. Until we do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. If we have the movements on the inside unbroken, it’s the opposite approach – it’s a question of how hard can we push the running.

If we do not have the ability to run today, complete a 500 meter row per round.

 

Choose a kettlebell weight that will allow for 21 unbroken swings in the first round. If there is a question in our mind that we are going to break up that fist set, it is best to modify the weight to a slightly lighter weight. Breaking up the kettlebell makes this workout exponentially easier. Lighter is harder, as it leaves no excuse to work harder on the run.

On these swings we also need to keep to focus points in mind:

1) Long arms in the bottom

2) Breathe

 

When we cycle kettlebell swings, it is common for athletes to keep much tension in their biceps at the bottom of the swing. Visually it’s a small bend in the arm at the bottom. Looking ahead, we have pull-ups following this movement. One of the last things we want to do is force an extra break on the pull-ups because our biceps are heavily fatigued. Lengthen out the arms in the bottom of each swing to reduce the time under tension on the bicep. This will tax our grip inevitably, but view it as damage control for the pull-ups.

 

Breathing is important on these repetitions. Knowing we are aiming for an immediate transition to the pull-ups, and an immediate transition back to the run, we can’t allow ourselves to fall into the trap of holding our breath for these repetitions. Find a rhythm to our breathing. As soon we extend our hips and the bell is traveling up, let the air out. In the weightless transition as it comes back down for the following swing, take the next big breath in. Cycle this breathing pattern for all 21 repetitions to keep the air moving in and out.

 

On the pull-ups, we are striving for consistent chunks. Naturally, if you have the ability to go unbroken on the bar, it pays off. If we are looking to break these repetitions up, let’s move in with a plan in mind. Don’t go unbroken on the first round if it will result in us breaking up the following sets 2 or more times in each following set. Consistency pays off here. Opening with 7-5 and holding so across all three rounds will result in a better time than compared to an unbroken set, and then hitting the wall.

 

After we have out KBS and PU strategies in mind, we can decide on our running pace. As mentioned earlier, if we have unbroken sets inside the gym, the separator in this workout is the run. Even if we have these sets unbroken however, we still want to hold back on the first run. Visualize racing a one mile effort, as the goal is to hold the pace for all three intervals. This workout is notorious for slowing on the third and final run, so proper pacing in this first 400 can set us up for success.

 

 

EXTRA CREDIT/GYMNASTIC CONDITIONING

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

 

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

 

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

 

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

If we do not have strict TTB just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.

 

Minutes 15:00 – 20:00:

A) 3 Inchworms (Video HERE)

B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.

 

WEDNESDAY 5/24/2017

WARMUP:

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

:20 second Samson Stretch each side (Video HERE)

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

 

1 Round:

10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)

15 Slow Hip Extensions

 

PUSH PRESS

Week 2 of 2 of our 5×3 Progression.  This week, we are looking to “climb”, that is, build in weight each set. Next week, we’ll test a new 1-Rep.

Push Press – 5 Sets of 3

Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week.

Post heaviest set of 3 to SUGAR WOD

 

OVERHEAD SQUAT

Starting with an empty barbell:
10:00 to build to a Heavy Set of 3

*

All repetitions are to be taken from the rack. Not an absolute 3-rep max today… a heavy triple. It’s been some time since we went heavy on this movement. Focus on sound mechanics today – sit back for the heels and continue to turn the inside of the elbows up towards the ceiling throughout the entire range of motion (emphasizing shoulder external rotation).

 

Post heaviest completed set TO SUGAR WOD

 

RECOVERY ROW

10:00 Recovery Row

 

Not for time or score. Let this be a casual pace to bring about a faster recovery to today’s training session.

 

THURSDAY 5/25/2017

WARMUP:

 

SQUAT BUILDER

Week three of our first squat builder micro-cycle. After each three week micro-cycle, we will deload in squatting percentages for a week. Following, a new repetition/percentage scheme is introduced for our next 3-week effort.

All percentages below are based off Front Squat numbers. Rest as needed between sets – time is not set, but aim to keep each rest interval at 3:00 or below. Three building waves of Front Squats, finishing with a heavy single at 93%. Following a single set of 10 Back Squats, still based off of your front squat percentages.

Set #1 – 3 Front Squats @ 80% of 1RM Front Squat

Set #2 – 1 Front Squat @ 89% of 1RM Front Squat

Set #3 – 3 Front Squats @ 80% of 1RM Front Squat

Set #4 – 1 Front Squat @ 92% of 1RM Front Squat

Set #5 – 3 Front Squats @ 80% of 1RM Front Squat

Set #6 – 1 Front Squat @ 95% of 1RM Front Squat

Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

 

"MAD RIVER"

1 Round for Time:

75 Calorie Row

50 Power Snatches (75/55)

25 Barbell-Facing Burpees

 

FRIDAY 5/26/2017

WARMUP:

 

POWER CLEAN + JERK

Alternating “On the Minute” x 12 (6 Rounds):

Odd Minutes – 3 Power Cleans

Even Minutes – 3 Push Jerks

We will be climbing in loading every 2 minutes.

Minutes 1-2 – 60% of 1RM Clean and Jerk

Minutes 3-4 – 65% of 1RM Clean and Jerk

Minutes 5-6 – 70% of 1RM Clean and Jerk

Minutes 7-8, 9-10, 11-12… continue to build. Enter the heaviest load completed for both the 3 power clean minute and 3 push jerk minute.

 

"JOLLY RANCHER"

1200 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
800 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
400 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
*Females – 9
WB Target

 

A modified approach to a classical CrossFit benchmark, “Kelly”. We are reducing the volume today on the wallballs and box jumps in order to allow for a sound recovery for next week’s squat work.

On the box jumps, we are looking for the jump stimulus today, but step-ups are allowed. We would rather modify the height of the box and complete a two-foot jump rather than step to a higher box.

On the wallballs, there is no wrong repetition scheme here… unless we are inconsistent between rounds. 20-10, 15-15, 12-10-8 are all strong repetition schemes.

 

SATURDAY 5/27/2017

WARMUP:

“Murph"

 

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

View Event →
WODS 5/15-5/20
May
13
to May 20

WODS 5/15-5/20

MONDAY 5/15/2017

WARMUP:

3:00 Slow Bike or Row

1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

3 Rounds, rotating stations every :30 seconds:

A) Superman Rocks (Video HERE)

B) Hallow Rocks (Video HERE)

B) Alternating Samson Stretches (Video HERE)

C) Alternating Spiderman + Reach (Video HERE)

Followed by:

1:00 of Warrior Squats (Video HERE)

 

SQUAT

The first handful of weeks on this squat cycle will place an emphasis on squatting volume over intensity (or loading). As we progress deeper into the training, the emphasis flips… we will focus on less volume, but higher squat percentages. The loading is on the lighter end today, hence the shorter rest periods between (2:00).

 

Wave #1

On the 00:00 – 6 Back Squats @ 63% of 1RM Back Squat

On the 02:00 – 4 Back Squats @ 68% of 1RM Back Squat

On the 04:00 – 2 Back Squats @ 73% of 1RM Back Squat

Wave #2

On the 06:00 – 6 Back Squats @ 68% of 1RM Back Squat

On the 08:00 – 4 Back Squats @ 73% of 1RM Back Squat

On the 10:00 – 2 Back Squats @ 78% of 1RM Back Squat

Wave #3

On the 12:00 – 6 Back Squats @ 73% of 1RM Back Squat

On the 14:00 – 4 Back Squats @ 78% of 1RM Back Squat

On the 16:00 – 2 Back Squats @ 83% of 1RM Back Squat

10-Rep Front Squat
On the 19:00 – 10 Front Squats @ 55% of 1RM Back Squat

 

BODY ARMOR

  • This is extra credit but do as much as time will allow. The coaches will go over the movements and get you started, but because Body Armor is time consuming it will be up to the Athlete how much you complete. If you don't have time to do all three rounds in part 1.  Then do 1, or 2 rounds of part 1, and do part 2.

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

 

EXTRA CREDIT/Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings (chest level)

20 Double Kettlebell Step-Back Lunges

20 Glute Bridges (Video HERE)

*Athletes choice in KB loading. Last seen two weeks ago, these movements were completed with 35’s/25’s as Rx. Only increase loading if movements are unbroken and completed with sound technique. Over the three rounds, it is an option to start light and climb in weight. We should not be at a load however where we are unable to complete the 20 swings without a break, or the 20 reverse lunges without a break.

Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.

Kettlebell Front Rack Step-Back Lunges – Completed with two Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.

Glute Bridges – Give a brief pause at the top of each rep, squeezing your glutes at the finish of each bridge.

 

Body Armor Part #2
50 Strict Presses (75/55)
*Every break, complete 40 Double-Unders

Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time, but for practice.

 

TEUSDAY 5/16/2017

 WARMUP:

Coaches Choice

 

"POWER WHEELS"

Three AMRAP 3:00’s below. After each AMRAP, rest 3:00. On a running clock…

0:00 – 3:00 – Part #1

3:00 – 6:00 – Rest

6:00 – 9:00 – Part #2

9:00 – 12:00 – Rest

12:00 – 15:00 – Part #3

“Power Wheels” Part #1

AMRAP 3:

10/8 Calorie Assault Bike

12 Power Snatches (95/65)

 

“Power Wheels” Part #2

AMRAP 3:

10/8 Calorie Assault Bike

8 Power Snatches (115/80)

 

“Power Wheels” Part #3

AMRAP 3:

10/8 Calorie Assault Bike

4 Power Snatches (135/95)

 

*Each portion is scored separately as rounds + reps. If we do not have access to a bike today, complete the same calorie counts on a rower. We will aim to bike once every 2 weeks, purely for variance. This is not a needed piece of equipment for this program, although… anyone who has used one can speak to it’s effectiveness for building capacity.

On the power snatches, let’s aim to match the stimulus for each barbell below:

Part #1 – A loading that allows for 15+ repetitions unbroken, when fresh. Modifying to 75/55 is an option.

Part #2 – A loading that allows for 12+ repetitions unbroken, when fresh. Modifying to 95/65 is an option.

Part #3 – A loading that allows for 9+ repetitions unbroken, when fresh. Modifying to 115/80 is an option.

Lighter is harder in this workout, as it gets us right back on the bike for another round. What we want to avoid is a loading here that is so heavy that we find ourselves staring at the bar, loosing the conditioning aspect. Let’s make this a breather today, building the engine.

It is tempting to put the pedal down on the assault bike. Our speed on the bike is a significant factor, but not as important as the snatches. Make our push there. When we need to break on the barbell, our progress comes to a dead-stop. Push on the barbell even if we need the first few pedals as an absolute recovery.

This is not to be confused with needing to go touch and go on the repetitions – sets are a recommended option for most athletes, unless you are very strong on the barbell.

Focus on one cue word today on the power snatches – punch. Punch hard to the finish of each repetition. With the metabolic response of the bike or rower, our bodies will want to move slower as we get deeper into these rounds. Focus on punching hard to the finish of each rep. Stay fast.

 

GYMNASTIC CONDITIONING

All of the below is for practice. Alternate between A) and B) parts as if it is a traditional AMRAP, but let’s focus on moving our best here. The time is purely to keep us moving to the next piece along with controlling our volume at each station. With a running clock..

Minutes 0:00 – 6:00

A) 5 Swings – Ring Muscle-Up Swing Drill – Video HERE

B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills – Video HERE

Purpose here is to refine our kip swing technique. Confirmation of the technique can occur with a full muscle-up as seen in Part B, but this is not a must by any means. Banded strict muscle-ups will further build our strict pulling strength. No wrong option here.

Minutes 6:00 – 12:00

A) 3 Wall Walks – Video HERE

B) 15 Hip Extensions

Focus on a hallow body on the wall walks – that is, keep the midline on. It is a common fault to relax at the midsection as we climb or descend the wall. Think abs on, or rib cage down as we push through our shoulders in the climb. Slower is harder here.

Minutes 12:00 – 18:00

Ascending Ladder of Strict Ring Dips

10 GHD Sit-Ups, 3 Strict Ring Dips

10 GHD Sit-Ups, 6 Strict Ring Dips

10 GHD Sit-Ups, 9 Strict Ring Dips

… and continue to add (3) strict ring dips per round until the 18:00 mark.

Band as required for the strict ring dips, and choose a band that allows 7-10 repetitions unbroken when fresh. If we are not yet comfortable on the rings, bar dips (DB’s used as a modification – Video HERE), is a great option.

 

WEDNESDAY 5/15/2017

WARMUP:

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

:20 second Samson Stretch each side (Video HERE)

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

1 Round:

10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)

15 Slow Hip Extensions

 

PUSH PRESS

Progressing from the 4×6 repetition scheme to a 5×3 scheme in our final weeks of “Silverback”.

We will be completing two additional weeks of this progression before attempting a heavy single on the final week of the cycle.

Push Press – 5 Sets of 3 “Across”

Complete these sets “across”. That is, the same weight across all five sets.
This may be somewhere between 10-20lbs heavier than our last 4×6.

Next week, we will be climbing to a heavy set of 3. Post loading below for tracking.

 

 

"OPEN WATER"

AMRAP 13:

55/40 Calorie Row

55 Thrusters (95/65)

55 Pull-Ups

55 Handstand Pushups

Post Rounds + Reps to Sugar WOD 

If finishing Thrusters on 1st round… Males – 110, Females – 95

If finishing Pull-Ups on 1st round… Males – 165, Females – 150

If finishing HSPU (full round)… Males – 220, Females – 205

 

On the thruster weight, we are looking for a load that allows for 15+ repetitions to be completed unbroken if we had to. A moderate load that we can cycle in sets of 10 is the goal here. There will be times that we want to train at a loading we may see in the Open, but the stimulus today is to be able to make it through the thrusters without getting “stuck”.

The row is our buy-in for the workout. We can be aggressive here on our pacing, but not at the expense of forcing us to break up the following thrusters. Each break on the thruster barbell likely costs us 15+ seconds. If completing the row 15 seconds slower allows this, it is the correct move. In any event, on the final few calories, back off our pace a touch to ensure a smooth and immediate transition to the thruster barbell.

Thrusters – just start. Don’t overthink let’s get that bar to your shoulders. The goal here is not 55. It’s 10. When we get to 10, reassess. If we need a break, take one. Otherwise, re-assess at 15. The goal here is not to go to failure, but to get moving. Eliminating this break between the row and thrusters will buy you time that many athletes loose unnecessarily. There is no wrong way to break up these 55 repetitions, but we do want to avoid smaller sets, knowing there is a transition time between that can eat up seconds. Focus on using our legs to get the bar overhead, as opposed to the shoulders. We need those for the following station, the pull-ups.

Pull-Ups… same mentality here. Just start and get the first set in. Short but manageable sets are key there, knowing the transitions between dropping off the bar and getting hands back on is quick (slightly different than the thruster). Focus on your kip here. The met-con will be challenging here, and often we relax on our kip when we are fatigued. Dial it in with an engaged midline and long legs.

Handstand Pushups… much like we learned from Open 17.4 (and Open 16.4), measured sets here are important. The balling up technique can provide a stronger extension out of the bottom of your kip, providing more power. For many athletes, this can be the technique we immediately turn to. It may be a touch slower, but is more efficient over repetitions.

If we do not have handstand pushups yet, let’s build our overhead pressing strength with dumbbell push presses(one in each hand). Choose a weight that allows for ~15-20 repetitions unbroken.

 

THURSADY 5/16/2017

WARMUP:

1:00 Slow Bike or Row

6 Spidermans + 6 Russian Baby Makers (Video HERE)

1:00 Slow Bike or Row

10 Pausing Dowel Overhead Squats (pause in bottom)

1:00 Slow Bike or Row

30 second Samson Stretch each side (Video HERE)

 

Followed by…

10 Warrior Squats (Video HERE)
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. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

 

SQUAT

Final week of front squats on this specific format – building towards a heavy single at 95%. Following, a single set of 10 Back Squats, still based off of your front squat percentages.

 

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 89% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 92% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 95% of 1RM Front Squat

Set #7 – 10 Back Squats @ 80% of 1RM Front Squat

 

"SURFER ON ACID"

3 Rounds:

400 Meter Run

21 Burpees ( To a 6 inch Target )

If we are not able to run today, row 500 meters per round.

Post Times to the SUGAR WOD

 

In this simple couplet, we are looking to directly attack our mid-range conditioning capacity. Regular burpees today (not bar facing/over). This workout is fast – but are to still approach the first round conservatively. This workout is often won/lost on the second and third run. This is where we can see a 20+ second deviation between efforts. The burpees can slow a touch, but rarely to the tune of 20 seconds slower. That amount of time slips away fast on the run.

On the running… imagine we are running a one mile foot race. It’s not a 400 meter sprint to open the workout, nor is it a 5K run. It’s a speed that we believe we could hold for over 6 minutes. This first 400 can be jokingly referred to as “the idiot” test in workouts. It’s very tempting to come out too aggressively here, where in truth we are more concerned with the speeds of the second and third runs. Not the first. Again, think 1 mile footrace pace.

On the burpees… breathe. To clear 21 burpees at a near sprint pace, we can finish the set 5-8 seconds faster. However, the cost is we have trouble getting air into our body given the cycle time of the movement. Those 5-8 seconds can disappear very, very quickly during the transition to, and during, the following 400 meter run. A faster than normal, but measured pace on these repetitions will allow us to hold the pace on the run.

On the last 200 meters of the final run, open up our efforts and find what’s left. As much of a lactic state our bodies will be in at this point, we know the burpees will be there. Let this be the mental victory we seek tomorrow – that we left it all there, on that final 200 meter + 21 burpee stretch. There’s no good or bad times – this one is purely based on effort.

 

FRIDAY 5/17/2017

WARMUP:

2 Rounds:

2:00 Light Row

4 Samson Stretch Lunges (5 second hold in each) – Video HERE

8 Alternating Spiderman and Reach – Video HERE

12 Russian Baby Makers – Video HERE

 "FIGHT GONE BAD”

 

3 Rounds:

1:00 – Wallballs (20/14, both to a 10 target)

1:00 – Sumo Deadlift High Pulls (75/55)

1:00 – Box Jumps (20)

1:00 – Push Presses (75/55)

1:00 – Row (calories)

1:00 – Rest

 

A classic CrossFit benchmark to close the week out.

In “Fight Gone Bad”, your score is the total repetitions across all three rounds. For tracking, the easiest way to do so is to write down your total after each round during the 1:00 rest. For example, if you complete 15 WB, 15 SDHP, 15 BJ, 15 PP, and 15 calories on the rower, write down 75 during the 1:00 rest. Do the same for rounds two and three, and add them together in the end.

 

This is a workout that one can game pretty heavily. As we look into the workout, we can draw that a push press requires far less effort for one repetition than a calorie on the rower. With that said, I want to remind us that the purpose of this workout is training. In competition, it would be irresponsible not to game and strategize every aspect of the workout. Here however, we are looking for a specific stimulus. And in today’s piece, it’s as simple as this – lactic threshold training. We are using light loads for repetitions, requiring one to find the balance of constant movement without reaching total muscle fatigue. Let’s use this conditioning piece for what it’s worth – for building engine.

 

Wallballs – Bring the arms down between repetitions. A quick shake out here can help preserve the shoulders for the push presses. Both genders are to throw to a 10′ target today, as this was how the workout was originally written.

 

Sumo Deadlift High Pulls – We do not train this movement consistently, so take our time in our warmup and preparation feeling this one out. A very common fault as we learn this movement is an early arm bend. Much like a power clean, be patient as the bar comes off the floor with long, extended arms.

 

Box Jumps – 20″ for both genders, and rebounding box jumps are allowed here. In all of CrossFit’s benchmark workouts, we only allow rebounding (extending fully in the air as we jump off the box) in Fight Gone Bad and Christine. Purely because they were historically designed that way.

 

Push Press – Let this be a true push press today, and not a push jerk. Focus on keeping the heels on the floor during the dip drive by sitting ever so slightly back during the dip.

 

Row – Hustle to the rower. This is not a movement we are looking to spend a ton of effort on, but just getting the fan moving is the goal… immediately. Don’t need to strap in to get the first pull – take the first few pulls right away and then slide our feet in.

 

SATURDAY 5/18/2017

 

Teams of 2 Complete the following:

1 Mile Run

2000m Row

300 Double unders

2000m Row

1 Mile Run

*Break up reps as needed.

Post your results to Sugar Wod

View Event →
WODS 5/8-5/13
May
7
to May 13

WODS 5/8-5/13

Monday 5/8/2017

Warmup:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

SQUAT WAVES

Week #5 of our Squat Waves. Progressing into heavier lifting in the final wave with the 5/3/1 wave protocol.

Wave #1

Set #1 – 5 Back Squats @ 73% of 1RM Back Squat

Set #2 – 3 Back Squats @ 78% of 1RM Back Squat

Set #3 – 1 Back Squats @ 83% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 78% of 1RM Back Squat

Set #5 – 3 Back Squats @ 83% of 1RM Back Squat

Set #6 – 1 Back Squats @ 88% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 83% of 1RM Back Squat

Set #8 – 3 Back Squats @ 88% of 1RM Back Squat

Set #9 – 1 Back Squats @ 93% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 54% of 1RM Back Squat

 

BODY ARMOR

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

 

Body Armor Part #1
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses (
Video HERE)
15 Single Arm Dumbbell Row (
Video HERE)
100 Meter Single KB Front Rack Carry (53/35)
40 Banded Pull-Aparts (
Video HERE)
40 AbMat Sit-Ups

Single Arm Kneeling Kettlebell Strict Press…
Aim to build upon last week’s weight. This is an increase of (2) repetitions from last week, and with the intention is still on this set being unbroken. Rib cage down throughout, and aim to bring the inside of the elbow as close to the ear at lockout as we can.

Single Arm Dumbbell Row…
Use a bench or box as support. A heavier dumbbell than our strict press can and should be be used here. 15 on each side.

100 Meter Kettlebell Carry (53/35)…
Bring the kettlebell to chest level, and holding by the horns, complete our walk. This is meant to challenge the midline and shoulders. Focus on keeping our abdominals engaged to keep our shoulders stacked over our hips… stay tall throughout the walk.

– Rest 5:00 –

Body Armor Part #2

800 Meter Sled Push
Aim to use the same weigh as last week during the 800 meter sled pull. Now a push. If we did not complete last week, aim to load the sled with 1/3-1/2 of your bodyweight. If we do not have a sled, complete an 800 meter farmers walk with your choice of kettlebells. Aim to choose a weight that allows for at a minimum 200 meters unbroken.

 

TUESDAY 5/9/2017

WARMUP:

400 METER RUN

THEN 3 ROUNDS OF CINDY

5 PULL-UPS, 10 PUSH-UPS, 15 AIR SQUATS

 

STRICT GYMNASTICS

Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement for any of these movements, with options and adjustments below.

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. Today is a 15:00 piece.

On parts 2 and 3, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice) – Aim to build upon last week’s practice.
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Ring Rows

B) 5 Strict Ring Dips

If we do not yet have 5 unbroken strict ring dips, band these in order to allow the first set to be unbroken. Choose a tension that allow somewhere between 6-10 repetitions unbroken when fresh.

Minutes 10:00 – 15:00:
A) 5 Deficit Pushups (athlete’s choice on deficit height)

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

 

 

"LEAD FOOT"

“Lead Foot” Part 1

AMRAP 4:

27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3
AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Pull-Ups

 

In today’s conditioning, the work on the pull-up bar reduces in complexity from part to part. With the repetitions also decreasing in each part, the goal is to match, or even best, your previous part score. Each part is scored separately as rounds + reps.

The row matters in this workout. We do not want to empty the tank by any means here, but we want to be out of our comfort zone here. In the short window (4:00), we want to maintain what we feel effort-wise to be our approximate 2K pace. We however are holding back enough so that we can fall right into our first burpee upon completing that row. Recall that when rowing for calories, they accumulate exponentially when we put additional power into it.

To feel this example as this is worth talking about, try this 3 minute practical application:

Row 5 calories slow. Then change the units to meters, and remember this number.

Reset and row 5 calories fast. Change the units to meters, and compare the two.

What you’ll find is that when we push on the calorie row, we actually have to do less work. We need to row less meters. Where 27 calories may take us ~300 meters to row slow, it may only take us ~200 if we did it fast. Now of course, this does not mean we should empty the tank on the row by any means, but it gives us an edge when we understand how calories accumulate differently than meters.

On the burpees, slow is smooth, smooth is fast. Practice the breathing burpee here. Take a breath after each rep, affording you a half-second to a full second of rest at the standing position, and then drop into your next rep. At rep ~22, slow your pace a touch. Use the last 5 burpees to recover with a slightly slower pace. The separator in this workout is the following station, the work on the PU bar.

Following the burpees, we are going to want to take a break. Take a chalk break, shake out the arms, maybe even a sip of water. Train with this thought today: “Just Start”.

The truth of the matter is that we do not need that rest. We don’t need the chalk. All we need to do is just start. Jump to the bar and get your first set in. It doesn’t have to be unbroken, nor does it have to be the majority of the set, it just has to be something. You’ll surprise yourself with what you can do if you can just get your hands on the bar.

 

WEDNESDAY 5/10/2017

WARMUP:

COACHES CHOICE

 

"BIG CLEAN COMPLEX"

Video Demonstration – CLICK HERE.

With a running clock, 5 Rounds…

1 “Big Clean Complex” every 6:00:

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest. Recorded score is the heaviest completed “Big Clean Complex”.

 

All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped. It is absolutely the right move to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar.

This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.

 

THURSDAY 5/11/2017

WARMUP:

 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

 

SQUAT

Week two of three in this specific format, with three building waves of Front Squats. Following, a single set of 10 Back Squats, still based off of your front squat percentages.

 

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat

Set #2 – 1 Front Squat @ 87% of 1RM Front Squat

Set #3 – 3 Front Squats @ 82% of 1RM Front Squat

Set #4 – 1 Front Squat @ 90% of 1RM Front Squat

Set #5 – 3 Front Squats @ 82% of 1RM Front Squat

Set #6 – 1 Front Squat @ 93% of 1RM Front Squat

Set #7 – 10 Back Squats @ 78% of 1RM Front Squat

 

 

"MAYA"

AMRAP 17:

20 Calorie Row

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wallballs (20/14) – Females to a 9 Target

Post Rounds + Reps to the Leaderboard below. 

 

Threshold training. Use this session as a learning experience. After each round, track down your split times to use for analysis afterwards.

What is just as important as raw capacity is the understanding of your body, and your abilities. When we look at the ultimate competition stage, the CrossFit Games, it’s not just a test of who is the fittest… but who is the most intelligent. Raw capacity does not get one to the podium. These athletes are so in-tune with their bodies and their abilities, that they know where and when to push. It’s just as much of a skill in this sport as is anything else, and is developed in the same manner as double-unders… through routine practice.

Our goal in today’s workout is to maintain the fastest pace we can hold, without slowing down. Pacing is not to be confused with “coming out slow”. It’s more than that. It’s once again the above….. the fastest pace we can hold throughout 17 minutes, without slowing down. This will not be comfortable, and in fact will become very, very challenging. When dialed in, it’s what produces out best scores.

The row is the least important of all four movements. This is our recovery, and a recovery pace is acceptable here. When we stop for a break on the power snatches, box jumps, or wallballs, the entire workout comes to a stop. Minimizing that stoppage time by pacing the row is good strategy here. This does not mean we are aiming for unbroken sets on the remaining movements – we are simply looking to make a bigger push there than on the row.

On the power snatches, start the first round with the strategy we have in mind for 5 rounds. 10-7, 6-6-5, or any mix in between are all right. As long as we can stay consistent throughout all rounds. Imagine we are completing 5 rounds, and envision yourself in the fourth round. How we would be breaking up the power snatches there is how we should approach round one.

Apply the same thought process to the box jumps and the wall balls. There is no right or wrong repetition strategy here, with the overarching theme being consistency.

It’s worth the two second pause after each round to quickly note the time on the clock, and to find round splits afterwards. In training, whether we are looking towards the 2018 Open or the 2017 Games in a few months, let’s use this as an opportunity to assess where we are in our ability to find a pace. This is the stimulus today.

 

FRIDAY 5/12/2017

WARMUP:

COACHES CHOICE

 

POWER CLEAN

Primer

5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean (Video HERE)
Purpose here is to practice and reinforce proper bar path. Pausing at two positions, just below and the knee and mid-thigh, we want to focus on keeping the bar close and maintaining lat engagement. Rest as needed between sets, but not more than 90 seconds. Following, we will be building to our heavy single for the day.

 

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk

Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk

Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk

Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk

Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

Following, take 7:00 to build to a Heavy Single Power Clean for the day. Post heaviest completed lift below.

 

 

"CERBERUS"

For Time:

800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees

800 Meter Run, 20 Power Cleans (185/135), 20 Barbell-Facing Burpees

800 Meter Run, 10 Power Cleans (225/155), 30 Barbell-Facing Burpees

Post times to Sugar Wod

If we are unable to run today, complete and equal distance row (800m).

 

Saturday 5/13/2017

WARMUP: COACHES CHOICE

Teams of 2

400m run

100 Deadlifts (225/155)

400m run

100 Hang Power Cleans (185/125)

400m run

100 Shoulder to OVH (135/95)

400m run

 

*Everyone runs the 400 meter run together.

*On the Deadlifts, HPC, and OVH only one person working at a time.

*Scale weight as needed

 

View Event →
WODS 5/1-5/6
Apr
30
to May 6

WODS 5/1-5/6

MONDAY:  5/1/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

SQUAT WAVES

Week #4, and our first week with the 5/3/1 Repetition Waves.

Wave #1

Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

Set #9 – 1 Back Squats @ 90% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 52% of 1RM Back Squat

 

BODY ARMOR

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

3 Giant Sets, resting as needed between sets

20 Kettlebell Front Rack Reverse Lunges (35’s/25’s)

20 AbMat Sit-Ups

20 1-Arm Kneeling Kettlebell Presses (35/25, 10 each side) – Video HERE

20 Hip Extensions or Banded Good Mornings

20 Double Russian Kettlebell Swings (35’s/25’s)

Kettlebell Front Rack Reverse Lunges – Completed with 2 x Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.

Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.

 

 

TUESDAY 5/2/2017

WARMUP:

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

 

STRICT GYMNASTICS

Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement for any of these movements, with options and adjustments below.

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.

On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 3 Strict Chest-To-Bar Pull-Ups

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

If we do not yet have 3 unbroken strict CTB Pull-Ups, use a band that allows for at least a single set unbroken. Looking for range of motion increase today, over just chin over.

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

If we do not have strict TTB just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.

 

"DIP STICK"

AMRAP 15:

15 Box Jump Overs (24/20)

12 Ring Dips

9 Power Cleans (155/105)

 

A classical CrossFit feel to this triplet. With the time range being medium to long, we want to dial in our pacing efforts. To start, the stimulus of this workout is to be one that allows us to continue to move through rounds at a steady rate. In other words, we want to modify the ring dip volume/difficulty and the power clean weight in order to prevent us from ever being “stuck”. Let’s make this a metabolic workout.

On the box jump overs, the standard we are looking for is to make it to the other side. Rx is to jump, but step up and overs are absolutely allowed. We would rather have you jump up and over a shorter object however than step-up and over the box. Training the jump is more important today than box height.

We do not need to face the box for the jump over. They can be lateral, or how you see fit, with the Rx standard being a two-foot take off. Stepping down to the opposite side is still Rx.

In terms of rebounding these box jumps, we want to take into account the time range. At 15 minutes, we want to ensure we are pacing our efforts accordingly. A turn and step-down from each jump is a valid, and recommended approach to start. If we feel comfortable rebounding through this workout, aim to rest on top of the box. Jump, turn, take your breath on top of the box, and methodically chip away at these repetitions while resting on the box as needed.

On the ring dips, we are looking for a repetition count per round that we could complete unbroken on the first round *if we had to*. Strategy will not direct us down that path, but this is not meant to turn into a brick wall for us halfway through the workout. It is OK to be reduced to singles rounds later in this piece, but I want you to be able to keep on moving. Modify the repetitions first to accomplish that, and we are looking at completing less than 5 unassisted dips per round, let’s the band today and build the strict strength through strict dips. Choose a band tension that allows for 12+ reps to be unbroken, when fresh.

On the power cleans, we are looking for a weight that allows us to also complete that first round unbroken (9 reps) *if we had to*. Strategy wise, it’s completely acceptable to go right to singles for the workout, but the single needs to always be there.

Come out at a reserved pace in the first round. It is very easy to come out aggressively here. Being a training workout, I want you to take note of your first round, and each round following. In training, there is purpose and value to keep note of round times, as a valuable bit of information.

 

 

WEDNESDAY 5/3/2017

WARMUP:

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

2 Rounds:

:20 second Samson Stretch each side (Video HERE)

10 AbMat Sit-Ups

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

10 Pushups

10 Slow Hip Extensions

 

PUSH PRESS

4 Sets of 6 Across
Across implies that we are holding the same loading for all four sets of six repetitions.

This is week 4 of 4 (final week), of the 4×6 Push Press progression.

Aim to build upon last week (previous scores will show below if entered). 5-10 pound increase from last week is appropriate.

 

*Focus points:

1) Midline is on.

2) Extend through the heel arch. Just before we dip drive, visualize all of the weight just at your ankle bone. Dip and drive through the ankle bone.

3) Aggressive lockout. This will be a strength building progression, where we want to accelerate the bar to extension with an aggressive punch to lockout. And being a strength building progression, we want the press out. Even as the weight becomes challenging, let’s not jerk the barbell today. True push press.

 

"MAKE IT RAIN"

For Time (each piece runs directly into the next):

21-15-9 – Calorie Bike, Kettlebell Swings (53/35)

21-15-9 – Calorie Row, Burpees

21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set

 

Working in our long effort for the week early for variance.

If we do not have access to a bike today, row for calories here for the first portion.

“Make It Rain” is meant to be a breather – a pure conditioning piece to build the engine. Through “Silverback”, our primary effort is to strengthen the body. However, we will always keep the larger picture in mind (the complete package), and work in periodically a slight change to our template.

The template that we follow is a roadmap to 2018. However, much like any road trip, the detours are often what make the trip. Periodically working in these detours is the variance we want and need to push towards our 2018 goals. Templates are good to reference to through, but never to be a slave to. Let’s embrace this detour today.

Aiming for a controlled, steady pace throughout this effort. What can be misleading in a workout such as above are the repetition schemes. We can become caught up in the 21-15-9 complex, and focus too much on the first couplet. Remember to take the entire workout into consideration, and aim to pace our efforts throughout.

On the final 21-15-9, the athlete completes 21 repetitions on the medball squat cleans, followed by a 200 meter run. 15 medball squats cleans, run, and finally 9 cleans, run.

On the kettlebell swings, all three sets (21-15-9) are meant to be unbroken. Lighter is better for this workout. The medball squat cleans do not need to be unbroken, but we should be able to if we absolutely went for it. Again, the conditioning response is what we are after here in today’s piece.

 

THURSDAY 5/4/2017

WARMUP: COACHES CHOICE

 

SQUAT

 

Introducing a new repetition scheme for the next three weeks. All percentages below are based off Front Squat numbers. Rest as needed between sets – time is not set, but aim to keep each rest interval at 3:00 or below.

Three building waves of Front Squats, finishing with a heavy single at 91%. Following a single set of 10 Back Squats.

Set #1 – 3 Front Squats @ 80% of 1RM Front Squat

Set #2 – 1 Front Squat @ 85% of 1RM Front Squat

Set #3 – 3 Front Squats @ 80% of 1RM Front Squat

Set #4 – 1 Front Squat @ 88% of 1RM Front Squat

Set #5 – 3 Front Squats @ 80% of 1RM Front Squat

Set #6 – 1 Front Squat @ 91% of 1RM Front Squat

Set #7 – 10 Back Squats @ 75% of 1RM Front Squat

 

 

"SEA LEGS"

2 Rounds:

500 Meter Row

15 Power Snatches (95/65)

500 Meter Row

15 Overhead Squats (95/65) 

 

 

FRIDAY 5/5/2017

WARMUP:

BARBELL CYCLING

Start of our second micro-cycle with barbell cycling. We’ll hold this complex for the next three Fridays, gradually building in weight.

On the :30s x 16 (8:00 Total):

On each :00 – 2 Power Cleans @ 60% of 1RM Clean and Jerk

On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 60% of 1RM Clean and Jerk

Alternates every 30 seconds. This will result in short rest periods between. Good to expect this going into the 8:00 effort.

On the power cleans, aim for singles throughout, even if we can touch and go these repetitions.

 

METCON: 8 ROUNDS FOR TIME

15 Cal Row

15 Power Snatches (75/55)

 

SATURDAY 5/6/2017

WARMUP:

 

Teams of 2:

70 Calorie Row

70 Box Jump Overs (24/20)

70 Deadlifts (185/125)

70 Wallballs (20/14)

70 Burpees

70 Wallballs (20/14)

70 Deadlifts (185/125)

70 Box Jump Overs (24/20)

70 Calorie Row

If completing solo today, complete 35 repetitions at each station. With a partner, one athlete is working while one is resting, and it is up to the pair to decide how to break the repetitions apart.

– On the Box Jump Overs, a two foot jump to the box is Rx. Step downs to the other side still constitute as Rx.

– On the Deadlift, we are looking for a load that you could complete 21+ repetitions unbroken with.

We have two leaderboards below – a team version and an individual version, both marked.

View Event →
WODS 4/24/2017
Apr
23
to Apr 29

WODS 4/24/2017

MONDAY 4/24/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

FRONT SQUAT

Part A – On the 90 Second x 4 Sets:

1 Pausing Front Squat (2s pause) + 1 Front Squat

Part B – On the 60 Second x 5 Sets:

1 Front Squat

Set #1, On the 0:00 – 50% of 1RM Front Squat

Set #2, On the 1:30 – 55% of 1RM Front Squat

Set #3, On the 3:00 – 60% of 1RM Front Squat

Set #4, On the 4:30 – 65% of 1RM Front Squat

 

Set #5, on the 6:00 – 70% of 1RM Front Squat

Set #6, on the 7:00 – 75% of 1RM Front Squat

Set #7, on the 8:00 – 80% of 1RM Front Squat

Set #8, on the 9:00 – 85% of 1RM Front Squat

Set #9, on the 10:00 – 90% of 1RM Front Squat

SQUAT CLEAN

 

On the 15:00 – 3 Reps @ 50% of 1RM Squat Clean

On the 16:00 – 2 Reps @ 60% of 1RM Squat Clean

On the 17:00 – 1 Rep @ 70% of 1RM Squat Clean

 

On the 18:00 – 3 Reps @ 60% of 1RM Squat Clean

On the 19:00 – 2 Reps @ 70% of 1RM Squat Clean

On the 20:00 – 1 Rep @ 80% of 1RM Squat Clean

 

 

THRESHOLD CONDITIONING

Complete preferably on a bike, but a rower is our next best option.
2 Rounds:
2:00 On / :30s Off
2:00 On / :30s Off
1:00 On / 2:00 Off

Score is not tracked today. Focus is rather to find a pacing to hold during each interval. The goal is to steadily increase in intensity in each interval, finishing with a 1:00 sprint at the close at each round. Not for score, but if there were, it would be the difference in wattage from your fastest to slowest pedal inside each individual interval. Strive for consistency here.

 

TUESDAY 4/25/2017

WARMUP:

500 Meter Row

10 Spiderman and Reach, each leg (Video HERE)

8 Strict Pull-Ups

6 Walkouts (Video HERE

 

2 Rounds:

5 Strict Toes to Bar (or as high as you can via a knee tuck)

10 Pushups

15 AbMat Sit-Ups

200 Meter Run

 

GYMNASTIC FOCUS WORK

5 Rounds:

5 Unbroken Kipping HSPU + 5 Unbroken TTB

Not for time, but for practice. Rest as needed between movements and sets, and strive to complete these unbroken. If we need to break up these repetitions, let’s scale to an appropriate count that allows for unbroken completion. The goal here is not to take on more volume than we need here. Let’s focus on our setup, movement, and transitions.

 

"TOWING"

“Towing” Part #1

AMRAP 4:

18 Power Snatches (95/65)

18 Barbell Facing Burpees

Max Calorie Row in Time Remaining

– Rest 4:00 – 

“Towing” Part #2

AMRAP 4:

15 Power Snatches (115/80)

15 Barbell Facing Burpees

Max Calorie Row in Time Remaining

– Rest 4:00 – 

“Towing” Part #3

AMRAP 4:

12 Power Snatches (135/95)

12 Barbell-Facing Burpees

Max Calorie Row in Time Remaining

 

 

Each AMRAP 4 is scored separately, with the score for each portion being total calories in the time remaining. Our score is what reads on the rower at the conclusion of the window… do not add the repetitions beforehand to the total. If we do not complete the work in the time required to get to the rower, let’s input a “0” to the leaderboard for that portion and write in how far into the round we made it into the “Notes”.

On the snatches, we are climbing in weight as the repetition schemes decline.

On the first weight, we are looking for a loading that allows for 21 unbroken repetitions when completely fresh.

On the second weight, we are looking for a loading that allows for 18 unbroken repetitions when completely fresh.

On the third weight, we are looking for a loading that allows for 15 unbroken repetitions when completely fresh.

Note that these numbers are just above the repetitions required in each round, but… this does not take into account the fatigue post round one. Challenge ourselves with the weights today, but not at the expense of getting to the rower.

On the barbell-facing burpees, slow is smooth, smooth is fast. Today is an opportunity to practice the step-up method. Video HERE.

 

WEDNEDAY 4/26/2017

WARMUP:

500 Meter Row

2 Rounds:

25 Singles Jump Rope

10 KB Swings (Light)

10 Wall Balls

10 Shoulder Dislocates

10 Iron Crosses and Scorpions 

Puppy Dog Stretch 2 minutes

 

 

BALLS TO THE WALL ( CHIPPER )

CHIPPER: TEAM OF 2

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B (Knees to Waist)

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

 

THURSDAY 4/27/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

PUSH PRESS (4X10)

You choose the weight. Complete a set every 2 mins!

 

Metcon (AMRAP-Reps)

12 min Amrap

8 Chest to Bar

16 Wall Balls (20/14)

 

 

FRIDAY 4/28/2017

WARMUP: Coaches Choice

 

 

WOD

5 RDS

400 meter Run

25Burpess

 

Saturday 4/29/2017 (BALLS TO THE WALL)

 

GARAGE GAME WORKOUTS

WOD#1

3 Rounds for Time (15 minute time cap)

30 BURPEE BOX-JUMP-OVERS 24/20

30 THRUSTERSRX 115/85, (SCALED 95/65)

30 GHD’s (SCALED AB-MAT SIT-UPS)(using a 20/14 pound Wall-Ball-(Ball has to touch the ground for the rep to count)

 

*Partners can split the work up between there self how ever they want to do it, but only one person working at a time. The team has to complete all 30 reps of Burpee Box Jump Overs before the can start the Thrusters, and all 30 Thrusters has to be completed before starting GHD’s.

 

WOD#2

CHIPPER: TEAM OF 2 (18 MINUTE CAP)

 

200 Double Under’s (Scaled 400 Singles 2:1 Ratio)

90KB’s Swings 53/35

80 Wall-Balls 20/14 (14/10), (RX and SCALED) Men have to hit a 10 foot target, and Women have to hit a9 foot target.)

70 Hang Power Cleans 95/65 (Scaled 75/55 )

60 Calories Row

50 T2B (Knees to Waist)

40 HSPU(Scaled Hand release push-ups )

30 Shoulder to Overhead 95/65 (Scaled 75/55)

20 Chest-To-Bar (Scaled 40 Jumping Pull-ups)

  • One person working at a time, and all movements have to be done in order. You can't move on to the KB’s Swings until all 200 DU or complete, or (Scale 400 Singles) Partners can split the work load up how ever they like. ( Example: On the 200 DU’s Partner 1 does 125 and Partner 2 does 75) 

 

WOD#3

“ HOW MUCH?”

Snatches for MAX WEIGHT / moved in 4 minutes

Teams will choose one load to be used by both team mates. ( 1Barbell, 1 Load )

Example: Me and my partner decide on 135 pounds, and between the both of us we do 50 reps in the 4 minutes our score is 6,750 pounds

 

 

WOD#4 

(Top 5 RX Teams Male and Female)

Heavy DT ( Buy in 5 Bar Muscle ups/Cash Out 5 Bar Muscle Ups )

5 Rounds of:

12 Deadlifts (205/145 lbs)

9 Hang Power Cleans ( 205/145 lbs)

6 Push Jerks

 

    • The top 5 Male and Female Teams will have a Fourth workout. 
    • On the Bar Muscle-Ups one or both teammates will have to do 5 BMU to start the workout, and 5 at the end of the workout.
  • Once the team has completed 5 BMU then they can start on the Deadlifts. Again the team can split the work up however they choose, but only one person working at a time, and all reps on each movement has to be completed before moving on to the next movements. At the end of 5 rounds of Heavy DT one or both teammates will have to complete 5 BMU.

 

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