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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.

Earlier Event: September 24
WODS 9/25-9/30
Later Event: October 8
WODS 10/9-10/15