WOD & Blog
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press, DB Box Step-ups & Kipping Drills
Warm-up Sets/Reps building to an intended starting weight.
Every 3:30 x 4-5 Rounds Total
Bench Press x 5-5-5-5-5RM reps (Establish a 5RM)
+
Warm-up Sets x 3-5 Reps per leg
+
Arch to Hollow Kip and Kip-Stop Drills x 3-5 rep sets, experienced athletes may perform 5-10 rep sets sharpening their Pull-up, Chest-to-Bar Pull-up, or Bar Muscle-up Kipping Skills/Capacity. This training is a focus on the Kip, relegate pulling volume accordingly.
Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief. **Considerations in the pursuit of Virtuosity have incredible merit here–to be discussed at the whiteboard brief(s) as applicable/logistics permits.
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“Frugged”
4 Rounds for time
vs a 14:00 time cap
5 x Wallwalks
10 x DB Box Step-ups (50/35lbs)
15 x Toes-to-Bar
Notes: Scaling, points of performance and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling & Mobility
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position; learning reinforcement for proper bar placement on shoulders/loose finger tip grip basics.
Impact/Focus: Clean-Grip Barbell Complex
Warm-up sets, technique review and point of performance reinforcement.
Complete 7-10 Rounds as follows, climbing weight as able to the best set/weight for today’s Barbell Complex.
2 x Power Clean
+
1 x Front Squat
+
1 x Shoulder-to-Overhead
Notes: Climb weight across sets as able. Oh, Yasssss, this may absolutely be performed as a Thruster. A little Thruster redemption from 24.3 pride dents, Get some, Ninjas.
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“GPP103”
For time
21-15-9 of
Row (kcal)
KB Goblet Squat (24/16kg)
American Kettlebell Swing (24/16kg)
Burpees
Notes: Approach and execute this one at full tilt. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review
*10 x PVC Passthroughs/Around the worlds + 10 x PVC Overhead Squat
Impact/Focus: Snatch EMOTM
Power/Full Snatch PVC Technique Progression 4 Movements, 5-10 reps each.
Build from an empty barbell up to an appropriate starting weight; 75-85% of a 1RM would be the ideal target for today.
10 Rounds, on the :90 of
Snatch 1-1-1-1-1-1-1-1-1-1 (sustain working weight across sets)
Notes: Today is a Full/Squat Snatch training evolution. Technique development may dictate lighter working loads and movement modifications. Rx+ athletes may attempt to sustain sets/reps at 90% of a 1RM. Newer athletes that are competent with the movement execution may opt to climb and find a functional 1RM on the day; provided performing the heavier, more challenging lifts does not compromise the integrity of the Snatch points of performance.
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“Burn Town”
Complete for time vs. a 15:00 time cap
15-12-9-6-3 x Power Snatch (95/65lbs)
40ft x Front Rack Walking Lunges (2×50/35lbs Dumbbells)
35 x Double-unders
Notes: Scale the weight for the Power Snatch as needed (higher or lower, oooooh). Front Rack Lunges may be scaled lighter or to a single Dumbbell, our intention would be on practicing a stable movement and the manner in which the Dumbbells are racked. Double-unders scale to Single-unders at 50 or 75 reps per reps per round, scaled Double-under volume would be 21 reps per round. Bring the lumber, Ninjas.
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Skill Development
4-5 Rounds for Quality of
I. GHD Back Extensions x 8-12 reps
II. Handstand Kick-ups, Holds, Shoulder Taps, Walks
III. Ring Support Hold x :20
IV. Active Hang x :20
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat & Z-Press
5:00 x … Warm-up sets, technique review and point of performance.
5 Rounds, on the 2:30 of
Back Squat x 5-4-3-2-1
+
Z-Press x 10-10-10-10-10
Notes: Attempt to climb across sets, adjust weights up or down as needed.
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“Fight Gone Bad with a Kick”
Work through the following at 1:00 for max reps per movement x 3 Rounds.
3 Rounds for Max Reps/Points of
1:00 x Wallball
1:00 x Plank Knees-to-Elbows
1:00 x 1-Arm Dumbbell Snatch (50/35lbs)
1:00 x Toes-to-Bar
1:00 x Row (kcal)
1:00 x Rest
Notes: Rx+ storm through Burn Town style at 3:00 per movement for one round, attempting to exceed 300 reps.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean Waves
5:00 x … Warm-up sets, technique review and point of performance.
10 Rounds, on the :90 of
Power Clean x 3-2-1-3-2-1-3-2-1-1
Notes: Attempt to climb across sets, adjust weights up or down as needed; complete the best weight possible be the final set of 1 rep. Touch and go or Dump and Reset style lifts are good to go for today’s training.
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“ABC’s”
Complete as many Rounds/Reps as possible (AMRAP) in 4 Rounds of 3:00 work x 1:00 Rest, Athletes continue from where they stopped to rest at the conclusion of the previous interval.
2 x Wall Walks
3 x Power Cleans (135/95bs)
7 x Burpee Box Jump Overs (24/20″)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling & 24.3 Recovery/Mobility
II. Set-up, Training Flow & Movement Review
Impact/Focus: E3MOTM Triplet
Warm-up & set-up for the following movement assignments and complete on a 3 minute clock for 5 Rounds of quality execution.
Every 3:00 x 5 Rounds Total
I. Strict Ring Dips x 3,6 or 9 reps
II. Box Step-ups (unweighted) x 6 reps per leg
III. 7 x 45/35lb Sumo Deadlift High-Pull
(*Deliberate end ROM emphasis)
Notes: Athlete’s may feel free to include Dumbbells to load the Box Step-ups if “24.3” left anyone without that tender DOMs in those gams. Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief.
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“A Gauntlet”
For time vs. a 14:00 soft time cap
50 x Slamball (30/20lbs)
(or 80 x Hammer Strikes to Tire)
Then…
5 Rounds of
10 x Sumo Deadlift High-Pull
12 x Push-ups
Then, Finish with;
50 x GHD/Abmat Sit-ups
Notes: Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
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CrossFit Open Workout 24.2 Video Resource Links
CrossFit Open Workout 24.3 →
The Thruster →
The Kipping Chest-to-Bar Pull-Up →
The Kipping Bar Muscle-Up →
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CrossFit Open Workout 24.2 Video Resource Links
CrossFit Open Workout 24.3 →
The Thruster →
The Kipping Chest-to-Bar Pull-Up →
The Kipping Bar Muscle-Up →
Warm-up Drills
I. Coach’s Choice
II. Mobility Focus Points: Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Snatch Doubles & Singles
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Warm-up section above flows directly into this warm-up clock.
8 Rounds, on the :90
Power Snatch 2-2-2-2-1-1-1-1
Notes: Climb weight across sets as able; moderate 75% glass ceiling for sustained sets working on refreshing technique and priming movement patterns for this Olympic Lift. Dump and reset as needed after going tap and go sets for as long as able.
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“Sixty Degrees of Bacon”
Complete as many Rounds/Reps as possible in 16:00 of
Run 200m or 4 x Shuttle Runs (16 x 25ft)
10 x Sumo Deadlift High Pull (75/55lbs)
10 x Wallball (20/14lbs)
Notes: Each athlete completes a round before tagging their partner in. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling & Mobility/Recovery emphasis.
III. Set-up, Training Flow & Movement Review
Impact/Focus: Compound Round, Stamina Conditioning
Warm-up as needed before working through the following movements/tasks
VS. a 14:00 Time Cap
5 Rounds of
10-8-6-4-2 reps x Bench Press
*Climb weight as able, emphasis on tempo and quality.
6,9 or 12 reps/round x Close Grip Push-ups
*Sustain rep goal across rounds. Hands at a close grip width or Diamond Style on Sandball.
III. 100ft Sandball Carry
*Bear Hug Carry, 100/60/40lbs.
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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“Glitter Bomb”
Complete for time vs. an 8:00 time cap
25-20-15-10-5 reps of
Box Jump Overs (24/20″)
GHD/Abmat Sit-ups
Rest 1:30,
Then…
Complete for time vs. an 8:00 time cap
12-10-8-6-4-2 x Sandball Clean-to-Over-Shoulder (100/60/40lbs)
12-12-12-12-12-12 x Sandball Anchored Abmat Sit-ups
Notes: GHD Sit-ups/Butterfly Abmat Sit-ups for the first Met.Con. will feed to everyone hitting Abmat Sit-ups with feet anchored via Sandball/Dumbbells for the second Met.Con. piece. The Sandball Clean-to-Over-Shoulder is a Medicine Ball Clean movement that passes through the Full Squat position before moving the Sandball up and over the shoulder to finish the rep. Hands touch the deck in front of where the feet are anchored or the back of the Sandball for end ROM per each rep. Athletes may opt to use the Wall Target method (set-up with the feet anchored via Sandball in front of a wall; touch both hands to the wall at the top of the rep, reaching over the Sandball to finish the Range of Motion requisite.
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Learning Resources & Video Links
Box Jump-Overs
Box Step-Overs
The GHD Sit-Up
The Medicine-Ball Clean
The AbMat Sit-Up