WOD & Blog

Warm-up Drills
I. Row 500m
(practicing TEMPO at :01 drive and :02 recovery)
II. 2 Rounds of
7 x Sumo Deadlift High-Pull
7 x Front Squat
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Notes: Mobility point of performance today centers around Squat movements; drills will emphasize ankles, hips, quads, glutes, and lumbar; t-spine, chest and shoulder lax ball and tricep/bb mashing as individually needed.

Impact/Focus: Front Squat Week 4
Warm-up as shown below before working on the clock through the assigned set/rep/percentages for Front Squat.
This week calls for a + 5% increase to the two weights used last week.

Warm-up Sets/Reps
Sets of one to three reps building to 85% of a 1RM.

6 Rounds; On the 2:00 of

Front Squat:
4,4,4 @ 80-85% 1RM
2,2,2 @ 90-95% 1RM

Notes:

• Utilize a recently established Front Squat 1RM.Increase weights by 5% from last week’s starting percentages (week 3, last Tuesday).
• Example of today’s training:
• Athlete warms up with sets of 3 reps building to their starting percentage, then proceeds as follows with 3 sets of 4 reps at 80-85%1RM every 2:00, then 3 sets of 2 reps at 90-95%1RM every 2:00.

Post scores to comments.

“Storm Chasers”
Select from the following interval options; and choose a Benchmark to focus on from below.

1:00 x 18 rounds
1:30 x 12 rounds
2:00 x 9 rounds
3:00 x 6 rounds

Complete one (1) round of “Cindy” or “Mary” for the 18:00 total run time.

“Cindy”
1 Round =
5 x Pull-ups
10 x Push-ups
15 x Air Squats

“Mary”
1 Round =
5 x Handstand Push-ups
10 x Pistols (alt.L/R)
15 x Pull-ups

Notes:

• Complete one round per work interval as expeditiously as possible.
• The remaining time is for recovery and a refocus on sharper movements and greater applied efforts/intensities.
• Athletes who are aware of their splits get the most from these formats of conditioning.
• Scaled & Rx’d Run Time: 18:00
• Rx+ Run Time: 24:00
• Rx# Run Time: 36:00
• Scale movements as necessary according to our general SOPs for movement progressions.
• Coaches will assist athletes with this as needed once athletes break from the brief for training set-up and warm-up.

Post scores to comments as total rounds and reps completed with any available pacing or split time data.

A Bit O’ CrossFit Trivia & Terminology

Query:
What does ‘Rx#’ mean?
How does one even pronounce such a thing?
Answer:
‘R-X-Octothorpe’ / aka ‘Rx Plus Plus’ / aka likely a ‘good initiative bad decision scenario’

Warm-up Drills
I. Agilities and Dynamic Warm-up
II. Scorpion & Yoga Sandwhich
III. PVC Passthrough Test & Mobility Drills

(Drills and review to include the Snatch Balance, 3-pos Snatch, and Overhead Squat prior to individual barbell warm-ups)

Impact/Focus: Snatch
Warm-up as needed based on the selected training option from below:

Option I
Climb Weight Every Round to a 1RM Snatch.
8 Rounds on the :90 seconds of
1-1-1-1-1-1-1-1RM
(climb each round as able)

Option II
Sustain a working weight of 75-80% of a recent Power or Full Snatch 1RM.
8 Rounds on the :90 seconds of
1-1-1-1-1-1-1-1RM
(each round is at the same weight)

Option III
Athletes will be working through 1 to 3 reps per round as light to moderate weight, enough for learning feedback but not enough to inhibit or interrupt proper movement.
8 Rounds on the :90 seconds of
1 to 3 reps
(each round is at light weight; foundations emphasis)

Notes:

• A 1RM is a One Rep or Single Rep Maximum; an athlete’s best one rep lift.
• Option I Guidance would be; warm-up to a starting weight of 65%-70% with 1 to 3 reps per set.
• Once the clock starts begin climbing across the single rep sets for up to 8 Rounds total attempting to establish a personal best single rep record for the full Snatch.
• Option II is for athletes that are not quite ready to attempt a true one rep maximum one today and wish to hone their technical consistency and/or develop more strength, power, speed under the bar, etc.
• If there is no solid numbers for the movement today yet athletes are confident and technically sound with the Snatch movement see your Coach about applying an RPE (rate of perceived exertion) approach.
• Option III is for the foundational development of the Olympic Lift;
• athletes will be working on position over the bar as well as how to appropriately engage the hips and core to get back under the same cold steel with speed and intention.

Post which option was selected with relative scores/best lifts to comments.

“Sham-pain Problems”
Complete 4 rounds of the following for time (versus a 12:00 time cap)

40-30-20-10 x Row (kcal)
15-12-9-6 x Overhead Squat (95/65lbs)
15-12-9-6 x Bar-Facing Burpees

Notes:

• Overhead Squats come from the deck today;
• When picking up the barbell for each set the athlete may count it as one of the Overhead Squat reps if they receive the Snatch at full depth.
• Scale weight as necessary.
• Training guidance is to keep it at 60% or less of any one rep Snatch or Overhead Squat training record.

Post scores to comments.

Warm-up Drills
I. Agility Warm-ups
– Run x 200ft
– Side Shuffle x 50ft
– Reverse Lunge x 50ft
– Karaoke x 50ft
– Run x 200ft
II. Dynamic Drills
– Tall Duck Walk
– Pike Walk
– Spiderman Lunges
– S.L. Bear Crawl
– Lateral Bear Crawls
III. Scorpion & Yoga Sandwhich

Impact/Focus: Deadlift Triples
Warm-up with sets of 3 reps to a challenging Deadlift weight of 70-80% of a 1RM for the following lifting intervals.

5 Rounds, every 2:00 of

3 x Deadlift (75-85% of 1RM)

Notes:

• Deadlift percentages @75-85% of a 1RM may also be estimated (if no recent data is available) by using a 5 rep max to find a projected 1RM starting number to base sets/reps off of. See your Coach(s) for guidance as needed.

Post scores to comments.

“Frenetics”
5 Rounds for time of
(14:00 Time Cap)

10 x Deadlift (225/155lbs)
15 x Box jump (24/20”)
20 x 1-arm Dumbbell Push press (50/35lbs)
Row 350/250m

Notes:

• Scaling options will be covered during the whiteboard brief regarding time cap, volume of Rounds/Reps, and weight for the weightlifting and gymnastic exercise assignments relative to current strength abilities of each athlete.
• Review and reference value of a 60% standard for metcon training loads will be implemented today.

Post scores to comments.

Warm-up Drills
I. Agility Warm-up or Row 500m
II. 2-3 Rounds of
7 x Snatch Balance Drill
(w/ as deep a receiving position as mobility permits)
7 x Overhead Squat
10 x Hollow Rocks
III. Mobility & Yoga Poses

Notes: Special Emphasis on PVC Passthroughs for test of Overhead Mobility; follow with lacrosse ball/wall drills and re-test for efficacy.

Impact/Focus: Overhead Squat
Warm-up as needed before working through the following sets/reps at a challenging weight. All sets and reps are the same across; adjust loads accordingly.

Every 2:00 x 6 Rounds of

Overhead Squat x 5-5-3-3-1-1-1 reps

**Increase weight on the second set of 5 and 3, and 1 rep as able provided technique and movement development points of performance are in place**

Notes:

• Stay on the lighter side until confidence and a baseline of work capacity with the movement have been practiced and refined.
• Increase weight on the second set of 5 and 3, and 1 rep as able provided technique and movement development points of performance are in place.
• Use the Snatch Balance Drill to work on confidence and ability to safely take the bar from the rack and set-up for the Overhead Squat (Power or Full receiving position).
• Athletes able to perform these sets via taking the barbell from the deck instead of the Rig/Racks are enthusiastically encouraged to do so. Note that this should be provided only where there is minimal sacrifice in benefitting the development of the Overhead Squat as the priority for deciding on a floor or Rig/Rack station set-up.

Post scores to comments.

“Chips”
Complete for time vs a 15:00 time cap

10 x Bumper Plate Devil’s Press (45/35lbs)
15 x GHD Sit-ups

20 x Burpee Jump to Bumper Plate
15 x GHD Sit-ups

30 x Burpees
15 x GHD Sit-ups
30 x Burpees

15 x GHD Sit-ups
20 x Burpee Jump to Bumper Plate

15 x GHD Sit-ups
10 x Bumper Plate Devil’s Press (45/35lbs)

Notes:

• Scale the bumper plate weight as necessary to maintain intensity of work output while maintaining integrity of movement points of performance.
• Abmat Sit-ups for GHD Sit-ups should be anchored today at 20 reps per set.

Post scores to comments.

Warm-up Drills
I. Agility Warm-ups
– Run x 200ft
– Side Shuffle x 50ft
– Reverse Lunge x 50ft
– Karaoke x 50ft
– Run x 200ft
II. Dynamic Drills
– Tall Duck Walk
– Pike Walk
– Spiderman Lunges
– S.L. Bear Crawl
– Lateral Bear Crawls
III. Scorpion & Yoga Sandwhich

Impact/Focus: Handstand Isometrics & Balance Intervals

+/- 8:00 x Set-up, Practice Handstand Holds or Movements to be trained. Priority: Get familiar and comfortable with the drill and progression used in the following interval work; prime learning/coaching cues and Handstand points of performance for practical application.

Once the handstand coaching and practice period is finished working on the clock intervals will begin.

Complete the following Isometric Handstand Hold, Kick-up to Wall practice, Wallwalks, or Handstand Walking assignments as follows:

6 Rounds of
1:00 x Handstand Isometrics, Balances, and Walking
1:00 x Rest

Notes:

• First athletes will set-up, practice, and work with their coach on priming themselves for inversion work. Kick-ups, Wallwalks, Short Handstand Walks or Freestanding work should all be done at this time so that quality movement and holds prevail throughout the interval training.
• Upon finishing the set-up and practice/warm-up period athletes will work through 6 Rounds of 1:00 work x 1:00 rest.
• Front Rack Mobility and Go-To Mobility Drills will be reintroduced prior to warming up for the barbell work in the “Chef” Met.Con. below.
• Score each round as successful number of Kick-ups to Handstand, cumulative time holding a Handstand, or distance walked in a Handstand (ft).

Post scores to comments.

“Chef”
Complete the following for a single, cumulative score of Rounds/Reps.

5 Rounds of

AMRAP 3:00 of
3 x Power Clean (135/95lbs)
10 x Slamball (40,30/20,12lbs)
21 x Double-unders

Rest 1:00

Notes:

• AMRAP is an acronym for the workout format defined by completing As Many Rounds/Reps as possible in a given time limit. Begin each 3:00 AMRAP where the previous one stopped during the rest interval.
• Scale weight as necessary to facilitate training touch and go reps (60% 1RM guideline assessment).
• Single-unders scaling for today will have two levels @ 42 reps per round of Single-unders or 15 reps per round of Double-unders.
• Rx+ today entails a Power Clean upgrade to 155/105lbs provided the extra weight does not detract from the barbell cycling emphasis in today’s training.

Post scores as a single AMRAP number of Rounds and Reps to comments.

Skill Development: Midline Conditioning
Extra Credit training for today includes 3 sets of 12 reps for the Hip Extension and GHD Sit-up if time permits and athletes have any gas left in the tank after conditioning. Complete this workload for quality of movement.

Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
7 x Barbell Row
7 x Front Squat
7 x Push-ups
10 x Hollow Rocks
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment trigger point work with lacrosse ball, and ankle range of motion (squat relative… also Grant relative).

Impact/Focus: Front Squat Week 3
Warm-up as shown below before working on the clock through the assigned set/rep/percentages for Front Squat training. Build up 5% from last weeks starting percentages.

Warm-up Sets/Reps: Sets of three reps building to 65-70% 1RM.

Every 2:00 x 6 Rounds of

Front Squat 5,5,5 reps @ 75-80% 1RM / 2,2,2 @ 85-90% 1RM

Notes:

• Utilize a Front Squat 1RMs established recently.
• Build up 5% from last weeks starting percentages (week 2, last Tuesday).
• Example of training outline: Athlete warms up with sets of 3 reps building to their starting percentage, then proceeds as follows with 3 sets of 6 reps at 75-80%1RM every 2:00, then 3 sets of 2 reps at 85-90%1RM every 2:00.

Post scores to comments.

“Intersnek”
Complete for time versus a 15:00 time cap

Row 50/35kcal

Then…
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Push-ups
American KB Swings (24/16k)

Finish with a sprint rowing effort of…
Row 35/24kcal

Notes:

• Scale weight for the American KB Swings as necessary to ensure proper core to extremity mechanics.
• Push-ups may scale to Knee Push-ups, Kipping Push-ups ie.’Snake’ Push-ups, or incline Push-ups on benches/boxes as necessary for a 1:1 rep adjustment.
• Scale Pull-ups to banded Pull-up progressions or Ring Rows.
• Rx+ 32/24kg Unbroken KB Swings, Unbroken Pull-ups (Chest-to-Bar), Unbroken Push-ups or Ring Push-ups.
• Push-ups/Ring Push-ups must touch deck with quads and/or chest at bottom ROM.
• Alternative Scaled Rep Scheme Format Example: 10-8-6-4-2 reps if the movements remain rx’d but scaling may still apply.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. Dynamic Mobility
Tall Duck Walk
Bear Crawl
Inchworms
Spider Man Lunges
Pike Walk
Lateral Lunges
III. Scorpions & Yoga Poses
IV. Mobility Drills (Band, Rig, Wall, lax ball mash)

Impact/Focus: 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.
Emphasis will be on development of the Full Snatch movement development and mobility efforts to reinforce the positions required.

10 Rounds on the :90 seconds of

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

Notes:

• Begin weight @50% to 60% or heavier of a Power or Full Snatch 1RM.
• Emphasis will be on development of the Full Snatch movement development and mobility efforts to reinforce the positions required.
• Shoulder Mobility, Squat Mobility, and Ankle mobility will be reinforced for critical importance to the receiving position.

Post scores to comments.

“Monday Scramble”
AMRAP in 12:00 of
5 x Snatch (95/65lbs)
15 x Wallball (20/14lbs)
15 x V-ups

Notes:

• AMRAP is an acronym for the workout format defined by completing As Many Rounds/Reps as possible in a given time limit.
• Scale Snatch weight up or down as needed to facilitate the full Snatch movement as the first priority and barbell cycling for multiple reps as the second.
• V-ups may scale to Supine Leg Raises as needed.

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. Dynamic Mobility
Tall Duck Walk
Bear Crawl
Inchworms
Spider Man Lunges
Pike Walk
Lateral Lunges
III. Scorpions & Yoga Poses
IV. Mobility Drills (Band, Rig, Wall, lax ball mash)

Impact/Focus: Ping Pong Diane EMOTM
Complete the following EMOTM alternating tasks on the Odd and Even minutes as sown below. There are 6 intervals of each movement for 12 minutes of total work

12:00 of alternating EMOTM as follows:

Odd Minutes: 7 x Handstand Push-ups

Even Minutes: 7 x Deadlifts (225/155lbs)

Notes:

• Scaled Handstand Push-up work assignments today are Stinkbugs or Handstand Kick-ups with a static hold for time.
• Scale weight on the deadlifts as necessary.

Post scores to comments.

“Octothorpe”
Complete as many Rounds/Reps as possible in one cumulative score

Rx Training
3 Rounds of
5:00 AMRAP x 1:00 Rest

5 x Pull-ups
10 x Push-ups
15 x Air Squats

Rx+ Training
3 Rounds of
5:00 AMRAP x 1:00 Rest

1 x Rope Climb
5 x Handstand Push-ups
12 x Pistols (6 per leg, alt.L+R)

Notes:

• Begin each AMRAP where the previous one halted during the rest interval.
• Scale Pull-ups as necessary to banded Pull-ups or Ring Row for today.
• Push-up progressions will be put in place for athletes during today’s training.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Russian KB Swings
7 x American KB Swings
7 x Push-ups
10 x Hollow Rocks
III. Mobility (armbar & shoulder complex)

Impact/Focus: Turkish Get-ups
Every :75 seconds for 10 Rounds total complete 1-3 repetitions per side of the following

2 to 6 x Turkish Get-ups (1 to 3 reps per side, alternating)

Notes:

• Movement learning and practice may be assigned as Snatch to Reverse Turkish Get-up among other methods of scaling to reinforce confidence and ability development.
• At the most basic level the intention of training here could also be applied with 1-2 reps per round of Over-Under a bench or obstacle (ie. a composite movement profile that combines multiple aspects of strength development all our athletes have been working on).

Post scores to comments.

“Cannonball Run”
Against a 15:00 Time Cap complete five rounds of the following for time
100 ft x Bear Crawl
200 ft x Indoor Suicide Sprint
10,15,20,25,30 reps x American KB Swings (24/16kg)
10,15,20,25,30 reps x Box Jump Overs (24/20”)

Notes:

• There and back style for the Bear Crawl and Indoor Sprint format (50ft lengths of the room).
• Scale Swings to a lighter weight or Russian style as necessary.
• Adjust box jump heights to maintain the integrity of the trained movement.

Post scores to comments.

Optional Post Training ROMWOD, Time Permitting.

Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Mobility

Impact/Focus: Skills & Drills Practice EMOTM
12:00 EMOTM
Alternating between the following every minute on the minute complete the tasks outlined below.

Odd Minutes: 7 to 12 x Ring Dips

Even Minutes: 8 reps x Overhead Walking Lunges
(Dumbbell or Barbell)

Notes: Scaling to Static Dips, Bench Dips, Incline Push-ups will be 1:1 for today. The weight for DB’s would be one arm with 50 or 35lbs respectively (scale accordingly). Barbell work could be as heavy as 95/65lbs for Rx+ execution today.

Post scores to comments.

“Vitamitavegamin”
21-18-15-12-9-6-3 reps for time of

Wallball (20/14lbs)
Sumo Deadlift High Pull (95/65lbs)

Notes: Scale weight as necessary for the Sumo Deadlift High Pull.

Post scores to comments.