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WODS 10/30-11/11/5

MONDAY 10/30/2017


Row 500 meters 

Then 30 seconds of:

Active Spidermans 

Active Samson 

Push-up to Down Dog 

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

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.




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









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: 


Calorie Row 

Power Snatch (95/65)

directly into…


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




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


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


50 Back Squats (135/95) 

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes


50 Bench Press (135/95)

50 Bench Press (155/105) 

AMRAP Bench Press (185/115)

rest 3 minutes


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



Line Drills

200 Meter Run

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 


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


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



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.)





        5 Rounds For Time

        400 meter Run

        30 Box Jumps (24/20 in)

        30 Wall Ball Shots (20/14 lbs)


SUNDAY 11/5/2017


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



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.


Earlier Event: October 22
WODS 10/23-10/29
Later Event: November 12
WODS 11/13-11/19