WOD & Blog

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series
III. Scorpion Sandwich/Yoga Poses
IV. Mobility

Impact/Focus: Full Cleans
Warm-up for full cleans working from an empty barbell to 50-60% of a one rep max rep record.

Every :90 x 8 Rounds

Full Clean x 2-2-2-2-1-1-1-1 (climbing weight)

Post scores to comments.

“Seven Ate Nine”
For time

Run 400m
3 Rounds of
7 x Full Cleans (135/95lbs)
7 x Ring Dips

Run 400m
2 Rounds of
8 x Full Cleans (135/95lbs)
8 x Ring Dips

Run 400m
1 Rounds of
9 x Full Cleans (135/95lbs)
9 x Ring Dips

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series
III. Scorpion Sandwich/Yoga Poses
IV. Mobility

Impact/Focus: CFE Time Trial

Warmup Sets:

I. Row 2x 500m (w/ :30r)
OR
II. Run 2x 400m (w/ :30r)

* Rest for as long as necessary, then…

Time Trial:
 I. Row 1000m for time
OR
II. Run 800m for time

* Rest 1:00, then…

Cool Down Sets:

I. Row 2x 500m (w/ :30r)
OR
II. Run 2x 400m (w/ :30r)

Post Time Trial times to comments (bonus points if you add your warm-up/cool-down times).

“Fight Gone Internal”
4 Rounds for max reps:

1:00 DB Push Press (35/20# x2)
* Rest :15

1:00 Slamball/Hammer Strikes
* Rest :15

1:00 Burpees
* Rest :15

1:00 Abmat Sit-Ups
* Rest :15

Post scores to comments (one big rep count, à la Fight Gone Bad)

Warm-up Drills
I. Row 3:00
II. Dynamic Series & Foam Roller Regimen
III. Scorpion Sandwich
IV. Mobility Drills

Impact/Focus: Deadlift Triples
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

5 Rounds, on the 2:30 of

Deadlift 3-3-3-3-3 (Climbing weight)

Notes:

Experienced athletes should work as heavy as possible across the sets of 3 reps.
Athletes that are newer to the movement will be focusing on form and movement competency before being concerned with weight.

Post scores to comments.

“Deadbirds”
12:00 AMRAP of
Run 200m
6 x Sumo Deadlift High-Pull (75/55lbs)
9 x Anyway Ground-to-Overhead (75/55lbs)
12 x Wallball (20/14lbs)

Post scores to comments.

Warm-up Drills
I. Row 3:00 or 3:00 x Jumprope
(Hint: Work/Rest Drill from last week)
II. Dynamic Series & Foam Roller Regimen
III. Scorpion Sandwich
IV. Mobility Drills

Impact/Focus: Handstand Conditioning
Complete one of the following assignments and complete the workload every minute on the minute for 10 minutes total;
the time remaining from the minute after finishing each round’s task is earned rest.

10 Rounds, every :60 (:15 seconds rest between)

I. 3-5 x Kick-up Attempts/Wallwalks
(Successful attempts include a :10 hold in best handstand)

II. 3,5 or 7 reps x
Scaled or Rx’d Handstand Push-ups

III. Descending Reps 10,9,8,7,6,5,4,3,2,1 x
Deficit Handstand Push-ups (Strict or Kipping)

Post training to comments.

“Stripes”
Complete for time

50-40-30-20-10 x Double-unders
25-20-15-10-5 x Push-ups
25-20-15-10-5 x V-ups/Floor Knees-to-Elbows

Notes:

• There is a 15:00 time cap on today’s WOD.
• Scaled WOD for today
  For time
  100-80-60-40-20 x Single-unders
  15-12-9-6-3 x Push-ups
  15-12-9-6-3 x Abmat/Tuck-ups/Floor Knees-to-Elbows
• Rx+ Scaled WOD for today
  For time
  75-60-45-30-15 x Double-unders
  25-20-15-10-5 x Push-ups
  25-20-15-10-5 x Strict Knees-to-Elbows

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat Triples
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

5 Rounds, on the 2:00 of

Back Squat 3-3-3-3-3

Notes:

Experienced athletes should work as heavy as possible across the sets of 3 reps.
Athletes that are newer to the movement will be focusing on form and movement competency before being concerned with weight.

Post scores to comments.

“Windlass”
Complete as many rounds and reps as possible (AMRAP) in 12:00 of
Row 350m
12 x KB Swings (24/16kg)
10 x Pull-ups

Notes: Scaling for Pullups today will be 15 reps of Ring Rows or Banded Pull-ups.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Foam Roll, Scorpion Sandwich & Mobility

Impact/Focus: Jumprope Skills & Work-Rest Primers
Versus a 10:00 Running Clock
Complete the ladder unbroken if able or work through reps assigned in as few consecutive sets as possible.

Skill Warm-up Ladder:
Double or Single-unders x 6-9-12-15-18-21-18-15-12-9-6 reps

Select your work rest ratio as 2:1 / 1:1 / 1:1.5 / 1:2

Notes:

• Today’s Impcat/Focus session is intended as both a practical applied lesson plan regarding work and rest time relationships (how this applied to athlete performance) while also providing a structured Jumprope skill sharpener & METCON warm-up opportunity.
• Once the ratio for Jumprope rep assignments has been selected athletes will perform their first set of the ladder and then rest the time afforded by their ratio pick.
• 1:1 means rest the same amount of time it takes to complete each ‘rung’ on the repetition ladder.
• There is a 10 minute total time cap for this rep ladder; work and rest time management remain the priority of focus as opposed to finishing the rep ladder.
• We are looking for quality rather than intensity with this training piece.
• Athletes will be resting and recovering fully while setting up for the Metcon.

Post training to comments.

“Austerios”
Complete for time

15-12-9-6-3 x Deadlift @225/155lbs
30-25-20-15-10 x Abmat Sit-ups
35-35-35-35-35 x Double-unders

Notes:

Those athletes willing to take on the additional challenge today will be encouraged to go Rx+ with a Tire Flip task for the same number of repetitions as Deadlift.
Scale reps and apply movement substitutions and adjusted weights as needed.
An example scaled WOD writeup is shown below;

10-8-6-4-2 x Deadlift (scaled weight)
25-20-15-10-5 x Abmat Sit-ups
70-70-70-70-70 x Single-unders

Scale Deadlift weight to a standard benchmark weight that best correlates to 50-60% of a 1RM Deadlift strength ability.
Standard benchmark weight examples would be 135,155,185,205, etc.

Post scores to comments.

Skill Development (as time permits)
Option I. ROMWOD
16 Minutes run time, Daily ROMWOD training for Friday

Option II. Accessory Training WOD
(for midline and recovery)
4 Rounds for quality movement of
2 x TGU (one per side)
2 x Snatch to Reverse TGU (one per side)
20 x Russian Twists (dumbbell or medball)

Warm-up Drills
I. Coach’s Choice or
Run 400m or Row 500m
II. Dynamic Series
III. Scorpion Sandwich/Yoga Poses
IV. Mobility

Impact/Focus: Rope Climbing & Handstand Skills
Select from the following movement and skill assignments per the interval training scheme shown below.

Every minute on the minute (EMOTM) for 10 to 12 Minutes total work through the following

Odd Minutes: 1,3,5,7,9,11 x
I. Rope Climb x 1-3 reps
II. Ring Row x 10 reps

Even Minutes: 2,4,6,8,10,12 x
I. :20 to :30 seconds x Handstand
(against wall via Kick-up or Wallwalk)
II. 3-5 x Handstand Push-ups
(strict, kipping, defecits as individually applicable)
III. Handstand Walk 15 to 25 ft
(5ft = 1 rep)

Notes: Select from the options for each of the above movement tasks per Odd/Even minutes.

Post scores to comments as total work accomplished per movement.

“Fools Rest”
5 Rounds for time

30/21 x Kcal Row
20 x Dumbbell Overhead Walking Lunges (2×35/20lbs)
12 x Burpees
*Rest :30 seconds between rounds.

Notes:

• There will be an 18:00 time cap on today’s workout.
• Scores are in total time to complete or rounds/reps @ 18:00 (rest is included in total times).
• Rx+ scales up to 50lb Dumbbells and Burpees become a Dumbbell Burpee Deadlift with 2 x 50/35lbs.
• Utilize the brief rest periods to reset for maximal intensity & work output during each round’s effort.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility

Impact/Focus: Power Snatch
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.
Work through the following once the movement patterns of the day have been primed appropriately.

8 Rounds on the :90 seconds of

Power Snatch x 2-2-2-2 | 1-1-1-1
(Climbing weight as able)

Notes:

Begin weight @50% to 60% or heavier of a Power or Full Snatch 1RM.
Climb weight as able across sets/reps as technique and form dictates.

Post scores to comments.

“Juniper Berries”
15:00 AMRAP of
Run 200m
15 x Sumo Deadlift High-Pull
15 x GHD/Abmat Sit-ups
15 x Slamball (40,30/20,12lbs)

Notes: Run at the start of this WOD as well as @ the 5, 10, and 15 minute marks. Score is total rounds/reps completed in a single continuously scored format (ie. start where you leave off after each Run portion.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility

Impact/Focus: Push-up Ascension Ladder EMOTM
Complete 10 Rounds, every minute on the minute (EMOTM)

Push-ups x 1-2-3-4-5-6-7-8-9-10 (total volume 55 reps)

Notes:

• Scaled 2-4-6-8-10 Every other minute.
• Rx+ Ring Push-ups or Plyo/Clapping Push-ups
• Rx# (Pronounced ‘Rx Octothorpe’) Plyo Push-ups + Strict Ring Dips x 2,2,4,4,6,6,8,8,10,10.

Post scores to comments.

“Dirty Thirty”
For time
30 x Box Jumps (24/20”)
30 x Jumping Pull-ups
30 x KB Swings (24/16kg)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35lbs)
30 x Back Extensions
30 x Wallball (20/14lbs to 10/9ft tgt)
30 x Burpees
30 x Double unders

Post times to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice or Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
V. Barbell Warm-up, building in weight as needed from an empty barbell through the athlete’s target starting weight for the Barbell Complex in Part 2: “21.4”. Utilize the Clean & Jerk movements to help prepare for the Thruster sets.
VI. Kipping & Gymnastic Prep & Warm-up

Part 1: “21.3”
For Time VS 15:00 Time Cap

15 x Front Squat (95/65lbs)
30 x Toes-to-Bar
15 x Thruster (95/65lbs)
Then… Rest 1:00 before continuing with:

15 x Front Squat
30 x Chest-to-Bar Pull-up
15 x Thruster

Then… Rest 1:00 before continuing with:
15 x Front Squat
30 x Bar Muscle-up
15 x Thruster

**21.4 begins immediately upon completing 21.3 or reaching the 15 minute time cap**

Part 2: “21.4”
VS a 7 minute time cap…
Establish the best possible weight for the following weightlifting complex.

1 x Deadlift
1 x Clean
1 x Hang Clean
1 x Jerk

Notes:

• Once an athlete begins their first rep they may not put the bar down until finishing the Jerk for the weight/complex to count for score.
• Lifts may be Strict, Power, Push Press, Push or Split Jerk (shooter’s choice) for the ‘Jerk’ part of the complex.
• Workouts “21.3” & “21.4” Scorecards are linked HERE.
• WOD Prep’ Tips & Strategies Video linked HERE.

Post scores to comments, if applicable submit scores to CF Games site for validation by 8PM tonight.