WOD & Blog

Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Full Clean Doubles
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development throughout the sets/reps & intervals following.

7 Rounds, on the 2:00 of
Full Clean x 2-2-2-2-2-2-2

Notes:

• Work at the same weight as explained above across all sets and reps.
• Athletes may also build to a new two rep maximum if they need to establish a baseline capacity and weight for this movement (additionally pertinent and valuable in upcoming training WODs and Benchmarks).

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“Argyle”
Complete for time

7-6-5-4-3-2-1 x Bar Muscle-ups
7-6-5-4-3-2-1 x Front Squat (see notes)

Notes:

• Front Squats come from the deck for the MetCon today; ie Power Clean or Full Clean (Yes, if it’s a true Squat Clean it may count for the Front Squat rep today.
• Front Squat weight should be determined based competency and weights achieved in the Full Clean training above.
• Scaling for today to Chest Bar Pull-ups, Pull-ups, or Banded Pull-ups will be 2:1 for rep adjustments (14-12-10-8-6-4-2).
• Ring Rows will be 3:1 (21-18-15-12-9-6-3).
• Rx+ is All Bar Muscle-ups Unbroken or Strict Ring Muscle-ups with 1 x Bodyweight for Front Squat Weight.

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KATELYN & JEREMY COMPETE AT CROSSFIT ROCKINGHAM’S COMPETTITION THIS COMING SUNDAY! JOIN US IN SUPPORTING OUR NINJAS AS THEY HEAD INTO THE FRAY!

Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up and build to a new 1 rep max Deadlift vs a 18:00 time cap.

Warm-up sets/reps general guidance:
Begin with 5 reps sets at lighter weight before progressing to single rep efforts.

Deadlift 1-1-1 … continue until a 1RM has been established

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“Madsommer”
Complete for time
vs a 15:00 Time Cap

Row 250/200m
Bench Press x 10-9-8-7-6-5-4-3-2-1
21 x Double-Unders

Notes: Bench Press weights will be determined based on last week’s training weight (%s) or a relative standardized goal at 50 to 75% of bodyweight as a secondary reference point.

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Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Snatch
5:00 x Warm-up sets and reps from PVC through barbell, remedial mobility drills, and technique review.
Then…
7 Rounds, on the 2:00 of

Power Snatch 2-2-2-2-2-2-2

*Climb weight or work at 70% across sets & reps.

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“Cherry Jam”
For time
Run 400m
Then…
5 Rounds of
10 x Push-ups
15 x GHD Sit-ups
15 x Box Jumps (24/20”)
Then, Finish with…
Run 400m

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Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: 1RM Press
4:00 x Movement Instruction + Warm-up sets and reps
Then…
Versus a 10:00 Running Clock
Complete the following

Barbell Press 1 Rep Max

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“Jenco’s”
Complete for time versus a 15:00 time cap
3-6-9-12-15-18-21 of
1-Arm Dumbbell Snatch (50/35lbs)
Knees-to-Elbows
Wallball (20/14lbs)

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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Back Squat
Warm-up Sets/Reps x 8:00
Build to an intended starting weight for the following:

Versus 8:00 complete the following
Back Squat 5-4-3-2-1

*Climb weight on the first three rounds, complete the set of 2 and 1 at the same weight that was performed for the three rep set.

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“Diatom”
Five Rounds for time of

Row 18/14kcal
10 x Handstand Push-ups

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Skill Development
For Quality, not for time
21-15-9 of
GHD Sit-ups
GHD Back Extensions

Scale as needed, post training to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Power Clean 1RM
Warm-up Sets/Reps x 5:00
Progress heavier each round working across single rep sets, building to a one rep maximum.

Versus a 15:00 Running Clock
Power Clean 1 rep sets, Building to a 1RM

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“Shhhhhhhellebrate”
12:00 AMRAP of

Run 200m
7 x Power Clean (115/85lbs)
12 x Pull-ups

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Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Bench Press & Barbell Row
5:00 x Movement Instruction + Warm-up sets and reps
Then…
Every 2:30 x 6 Rounds
Complete the following

Bench Press x 5-5-3-3-1-1
Barbell Row x 5-5-3-3-1-1

Notes:
Climb weight as able. Perform Bench Press & Barbell Row Sets within the 2:30 interval. Ie. Round 1 is 5 x Bench Press + 5 x Barbell Row.

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“Fo-Yay”
Complete for time

Run 800m
60 x Slamball
50 x Reverse Burpees
40 x 1-Arm Devil’s Press (50/35lbs)
Run 800m

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Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Power Snatch
5:00 x Warm-up sets and reps from PVC through barbell, remedial mobility drills, and technique review.
Then…
Versus a 15:00 Running Clock

Power Snatch 3-3-2-2-1-1 (climbing weight)

*Establish the best weight for a 3 rep, 2 rep, and 1 rep record on the day.

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“The Set-up”
For time

3-6-9-12-15 x Power Snatch (115/85lbs)
12-12-12-12-12 x Pull-ups
12-12-12-12-12 x Pistols (6L+6R;alt.)

Notes: Scaled movements as needed for Pull-ups at the same number of reps. Adjust weight for the Power Snatch with respect to the weights achieved today in the lifting portion of training. Pistols scale to Air Squats x 20 reps per round.

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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Push-ups
10 x Hollow Rocks
10 x Air Squats
III. Mobility (Hip Flexor, Hips, Hammy, Lumber Emphasis)

Impact/Focus: Dumbbell Press 1RM
Versus a 10:00 Running Clock
Establish a 1 rep maximum Dumbbell Press

**Complete a lightweight set at less than 40% of a 1RM x 10-20 reps to complete today’s Press training.

Notes: Next week we will take Dumbbell weight x 2 + 10 and see if athletes are able to exceed the Barbell Conversion Math… A chance to potentially prove how silly, fickle & moody math can be? Yahtzee.

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“Rock & A Hard Place”

For time
50-40-30-20-10 x Mtn Climber (2CT)
50-40-30-20-10 x Hollow Rock (2CT)
25-20-15-10-5 x Push-ups

Rest 3:00, Then…

For time
30-25-20-15-10 x Mtn Climber (2CT)
30-25-20-15-10 x Abmat Sit-ups
10-10-10-10-10 x Burpees

Pos two scores to comments.

Skill Development
I. Recovery & Mobility Efforts
II. GHD Back Extensions: 3 x 15 reps

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

*Additional mobility efforts may include a 1:00 squat hold at depth, barbell mashing and priming for the front rack position; lax ball therapies for Chest & Shoulder for Dip range of motion.

Impact/Focus: Full Clean & Ring Dip Primer EOMOTM
Warm-up as needed during the following intervals, practicing movement and technique for the Full Clean which comes from the floor and passes through the full squat receiving position.

Every 2:00 seconds for 5 Rounds
A. Clean x 1-3 reps
(practice touch and go, building to metcon benchmark or scaled weight)
B. Ring Dips x 3-5 reps
(Mobility/Ensure ROM & Technique before warm-up sets strict through kipping as applicable)

Notes:

• Athletes may approach the intervals with loose adherence as the intent here is a thorough build across various aspects of warming up for peak benchmark performance.
• Bring the lumber, Freaks.

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“Elizabeth”
For time
21-15-9 reps of
Full Clean (135/95lbs)
Ring Dips

Notes:

• The Full Clean is received in the bottom of the Front Squat position.
• Adjust the weight as needed based on individual level of development with this movement; targeting the 12:00 Time Cap.
• A Power Clean plus a Front Squat is a viable way to navigate the WOD for athletes still developing confidence and consistency with this movement.
• Scaling weight as a solution to the ability to perform the Squat Clean takes precedence before Power + Front Squat.
• Scale Ring Dips if necessary based on our recent training with this movement.

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Bonus Fun: Rowing Ladders & Pyramids
For total time, resting as long as each kcal round takes to complete
Rx: 3-6-9-12-15-18-21-24kcal
Rx+ 3-6-9..24 and back down to 3kcal

Post scores to comments.