WOD & Blog

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Snatch or 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 of 2-3 reps each.

7 Rounds on the :90 seconds of

Snatch x 3-3-2-2-1-1-1
(Climbing weight as able)

Notes:

Begin weight @50% to 60% or heavier of a Power or Full Snatch rep record if emphasizing the lift over preparation for the metcon that follows.
The Snatch moves through a full squat receiving position; the Power Snatch is received in the Power Position.
Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position and additionally correct mechanics of the hip to get under the weight.
Working sets should be touch and go for today, barbell cycling emphasis review.

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“Ingrid”
Complete 10 Rounds for time vs. a 15:00 time cap
3 x Power Snatch (135/95lbs)
3 x Burpees

Notes: Scale the weight as needed to permit touch and go reps.

Post scores to comments.

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Mobility Drills

Impact/Focus: Back Squat Wk 8
Warm-up as needed before working through the following every 2:30.

Back Squat 3-3-3-3-3+
(increase weights by 3.5/5/or 7% from last week)

Notes:

Athletes will be increasing weight from last week by one of the percentages options shown above for their 3 sets of 3 reps x Back Squat today. Plus set is optional this week; athletes may also repeat the same weight as the Monday before last as needed.

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“Fran”
For time
21-15-9 of

Thrusters (95/65lbs)
Pull-ups

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Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Deadlift Wk7
Warm-up as needed before working through the following every 3:00.
Example: 5 sets of 2-3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 5×3 Deadlift strength training.

Deadlift 3-3-3-3-3(+)
(*increase weights by 3.5/5/or 7% from last week)
(**Final set is an optional plus rep set, glass ceiling set to 10 reps.)

Notes:

• Athletes will be increasing weight from last week by one of the percentage options shown above for their 5 sets of 3 reps x Deadlift today.
• If repeating a weight from a prior week engage in mechanical improvements to go with traditional strength gains by working with a coach or fellow athletes to identify one to three movement (Deadlift) points of performance for improvement.
• Max reps, capped at 10, for the plus set.

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“Antenatal”
5 Rounds for time of
10 x Burpees
15 x Wallball (20/14lbs)
35 x Double-unders

Notes:

• 12:00 time cap on today’s training.
• Rx+ @ 10,20,60 reps respectively.

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Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Rope & Rings EMOTM Double-Stack
Complete the following every minute on the minute, alternating between the tasks respectively each interval.

6 Rounds, on the :75 seconds of
Odd Minutes: 1 to 2 reps x Rope Climbs (technique emphasis)
Even Minutes: 7 to 10 reps x Rings Dips

Notes: Scale to Ring Rows for Rope Climbs at 7 to 10 strict reps per interval. Ring Dips may scale to 7 x Push-ups with a :10 second Ring Support Hold or 10 x Push-ups. Rx+ is a legless rope climb and strict Ring Dips x 10 reps, weighted as needed.

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“Haywire”
Complete or time versus a 15:00 time cap
Run 800m
Then in the time remaining before the time cap
1-1-1-1-1-1-1 x Rope Climb
21-18-15-12-9-6 x Ring Dips
21-18-15-12-9-6 x Box Jump Overs (24/20”)

Notes:

Scale Rope Climbs to 10 reps of Ring Rows, as strict as possible. Ring Dips may scale to Push-ups at 1:1 reps for today. Run distance and Box Jump height may be adjusted as needed.

Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Press Wk7
Warm-up as needed before working through the following every 2:00.

Press 3-3-2-2-1+ reps
(increase weights by 3.5/5/or 7% from last week)
2 sets of Push Press x Max Reps

Notes:

• Athletes will be repeating the same weight as last weeks 5×3’s OR increasing the weight for all working sets by one of the percentages options shown above.
• Upon completing the strict Press workload athletes will be tasked with performing two additional sets at their own pace for Max Reps (ie, 5 or more) of Push Presses.
• Dumbbell Variation: Take the weight assignment minus ten lbs and divided by two to follow a dumbbell standing strict press day for those who want to explore a little transfer of strength.

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“MnMs”
Complete the following for time
vs. a 8:00 time cap

5 x Dumbbell Renegade Row + Cluster
10 x Dumbbell Floor Wipers
15 x Dumbbell Devil’s Press
20 x Dumbbell Floor Wipers
25 x 1-arm Dumbbell Snatch (alt.L/R)
30 x Dumbbell Floor Wipers

Rest 2:00, then…
Complete the following for time
vs. a time cap based on the score above

5 x Dumbbell Renegade Row + Cluster
10 x Dumbbell Floor Wipers
15 x Dumbbell Devil’s Press
20 x Dumbbell Floor Wipers
25 x 1-arm Dumbbell Snatch (alt.L/R)
30 x Dumbbell Floor Wipers

Notes:

• Who likes to read?! … Carry on, ninjas.
• Dumbbells @ 35/20lbs.
• Scale as needed to ensure ideal strict components such as the Renegade Row, while allowing for efficient and consistent technique during high intensity movements (Devil’s Press, etc).
• Floor Wipers may be performed with a barbell or no weight (arms out to side, palms against floor) as needed for individual movement quality. Floor Wipers: R+L = 1 rep for today.
• Rest 2:00 after completing the final set of 30 x Dumbbell Floor Wipers.
• The second round is versus a time cap rounded up to the nearest minute from the first round’s time to complete score.
• If the 8 minute mark is reached for the first round work off of an 5 minute time cap for round 2. Scaled athletes may optionally omit the second round.
• The Renegade Row w/ Cluster is as follows: DB Push-up + DB Row (R) + DB Row (L) + DB Squat Clean (L&R) + DB Thruster (L&R).
• Rx+ Round 1 for time, rest 2:00, Round 2 for time within +/- :30 seconds of Round 1, Continue adding a round after 2;00 rest until unable to hold an attrition rate of :30 seconds. 50/35lbs for those feeling frisky.

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Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Mobility Drills

Impact/Focus: Push Jerk
*Warm-up as necessary, emphasis on Hip, Ankle, and Front Rack Mashing/Mobility between sets based on individual movement needs.

Every :90 seconds for 7 Rounds

Push Jerk 2-2-2-2-2-2-2

Notes:

• Climb weight or work to the following Benchmark “Grace” weight and use the Impcact/Focus as a technique and warm-up rep session.
• Weight may come from the rack or the floor based on athlete discretion.

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“Grace”
30 x Clean & Jerk (135/95lbs)

Notes:

• Grace is one of the fastest CrossFit benchmark workouts.
• Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
• Athletes should take time to drill the mechanics of each movement; working at sub benchmark weights to warm-up for 7-10 sets of 1-3 reps x Clean & Jerk (emphatically suggested…).

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Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Mobility Drills

Impact/Focus: Back Squat Wk7
Warm-up as needed before working through the following every 2:30.

Back Squat 3-3-3-3-3+
(increase weights by 3.5/5/or 7% from last week)

Notes:

• Athletes will be increasing weight from last week by one of the percentages options shown above for their 3 sets of 3 reps x Back Squat today. Plus set is optional this week; athletes may also repeat the same weight as the Monday before last as needed.

Post scores to comments.

“Tripwire”
14:00 AMRAP of
Run 200m
10 x Thrusters (95/65lbs)
12 x Pull-ups

Post scores to comments.

Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Deadlift Wk6
Warm-up as needed before working through the following every 3:00.
Example: 5 sets of 2-3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 5×3 Deadlift strength training.

Deadlift 3-3-3-3-3(+)
(*increase weights by 3.5/5/or 7% from last week)
(**Final set is an optional plus rep set, glass ceiling set to 10 reps.)

Notes:

Athletes will be increasing weight from last week by one of the percentage options shown above for their 5 sets of 3 reps x Deadlift today. If repeating a weight from a prior week engage in mechanical improvements to go with traditional strength gains by working with a coach or fellow athletes to identify one to three movement (Deadlift) points of performance for improvement.

Post scores to comments.

“Popeyes”
Complete for time;
Every :90 seconds complete 3 x Devil’s Presses
15-12-9-6-3 x Wallwalks
20-20-20-20-20 x Dumbbell Farmer’s Carry Walking Lunges (2×50/35lbs)
50-40-30-20-10 x Double-unders

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills

Impact/Focus: The Turkish Get-up Benchmark
Complete for time vs a 12:00 time cap
30 x Turkish Get-ups (15 per side, alternating each rep)

Notes:

• Rx will be 50/35lb Dumbbells or 24/16kg Kettlebells respectively.
• Scale the weight and adjust the pace during the 12:00 time cap in order to ensure movement confidence and competency are developed prior to an impetus to achieve a given ‘time’; score total reps if the time limit is reached before the 30 rep goal.
• Athletes will also be encouraged to try the Medicine Ball variation (held one arm in front rack) or the Sandbag variation (over the shoulder).
• If athletes finish with enough time left and are already primed for part 2 below then they are more than willing to test out these additional challenging variation movements.
• “Slow is smooth, smooth is fast.”
• Rx+ 32/24kg.

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“Litmus(s)”
AMRAP 16:00 of
Row 500/350m
25 x Wallball
25 x Abmat Sit-ups (butterfly)

Notes:

• Scaled today will include the following volume modification if the Rx movement standards/weights are still being learned and developed for consistency by the athlete.
• The Scaled WOD format,
  Row 500/350m
  15 x Wallball (scaled)
  20 x Abmat Sit-ups
• The Rx+ WOD format,
  Row 500/350m
  40 x Wallball (20/14lbs)
  25 x GHD Sit-ups

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