WOD & Blog

Warm-up Drills
I. Run 400m
II. 3 Rounds of
Burgener Drill (45/30lbs or PVC)
III. 10-8-6 reps of
Medicine Ball Cleans (20/14lbs)
Push-ups (CFGS)
IV. Mobility

 
“Barbara”
5 rounds, each individually timed
20 x Pull-ups
30 x Push-ups
40 x Abmat Sit-ups (butterfly)
50 x Squats

Notes: Rest precisely 3:00 between each round.

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“Hammer Stamped”
6 Rounds for time of
12 x Sledgehammer Strikes
1 x Tire Flip & Bound

Notes: 6R/6L per round for the Sledgehammer Strikes. Those who are suspect with their intent/aim with the hammer will be relegated to a Slambball (40/20lbs) substitute.

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Warm-up Drills
I. Row 2:00
II. 3 Rounds of
4 x KB Turkish Get-up (24/16kg)
10 x American KB Swings (24/16kg)
15 x Hollow Rocks (2ct)
III. Mobility

“Restriction”
As many reps as possible
3:00 x Back Squat*
Rest 1:00
3:00 x Power Clean*
Rest 1:00
3:00 x Bench Press*
Rest 1:00
3:00 x DB Snatch (50/35lbs)
Rest 1:00
3:00 x Double-unders
Rest 1:00
3:00 x Row (Avg.watts)

Notes: Back Squat, Power Clean, and Bench Press starting guidelines: 135/95lbs. Every seven (7) repetitions during each 3:00 time trial athletes may increase weight (not mandatory) for an additional challenge. Power Cleans do not have to be touch-and-go reps. DB Snatch is right arm + left arm = 1 rep. Those proficient may substitute KB Snatch (24/16kg) with the added challenge being holding to H2H switches between arms (attempt to go 3:00 without reprieve if possible). Double-unders are 3 x Single-unders to 1 x Double-under for those new to the Speed Rope. Rowing will score average wattage at the end of the 3 minutes.

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Skill Development
For time (extra credit):
50 x Burpee Grab-bag

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
9 Fundamentals x 5 reps each
III. Mobility

“Deception Tactics”
For time
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45/25lbs)
Then…
5 Rounds of
10 x Thrusters (65/45lbs)
10 x Box Jumps (24/20”)

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Skill Development
8 Rounds of (:20 on x :10 rest)
GHD/Abmat Sit-ups

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Warm-up Drills
I. 3 Rounds of
10 x Air Squats (Wall Therapy)
10 x Push-ups (CFGS)
10 x Hollow Rocks (2ct)
II. Mobility

Notes: Benches for knee slide (with or w/out wall). Power Athlete bands for external rotation of hip (wear 2 inches above knees during Air Squats).

Impact/Focus: Deadlift 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Co-Habitchuate”
5 Rounds for time
Run 200m (outside only, dress warm)
7 x Burpee Squat Clean Thrusters (DB/BB*)
15 x GHD/Abmat Sit-ups

Notes: Athletes may choose between Dumbbells or Barbells for Burpee Squat Clean Thrusters, taking into consideration the Push-up should be executed with hands on the bar/DB’s so that the Burpee is a continuous complex that doesn’t require letting go of the external weight. Weights suggesed would be 115/75lbs for Barbells and 50/35lbs for DB’s. Get some.

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Warm-up Drills
I. Row 2:00
II. 3 Rounds of
5 x Pull/Chin-ups
7 x Hindu Push-ups
9 x Air Squats (wall therapy)
III. Mobility

“CrossFit Games Open WOD 14.4”
Complete as many rounds and repetitions as possible in 14:00 of
Row 60kcal
50 x Toes-2-Bar
40 x Wallball (20/14lbs)
30 x Clean (135lbs)
20 x Muscle-ups

Post scores to comments and/or Games site for validation.

Skill Development
Mash thy-selves well for recovery acceleration. DOMS, what?

Warm-up Drills
I. Death by 30ft: EMOTM (10:00 cap)
1 x 30ft Sprint
2 x 30ft Sprints
3 x 30ft Sprints
… Continue until 10:00 or failure
II. Mobility

Impact/Focus: Handstand Push-ups
Work through one of the following Handstand Push-up training options.

I. Deficit HSPU’s x 5-5-3-3-3+
II. HSPU’s (CFGS) x 10-8-5-5-5+
III. Scaled HSPU’s x 8-8-5-5-5

Notes: Plus sets are to failure; competitors should be practicing their kipping skills in preparation for CF Games Standard ROM HSPU’s.

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“Rumplestilskins”
21-15-9 reps of
Wallball (20/14lbs)
Sumo Deadlift High Pull (95/65lbs)

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Skill Development
Recover and prepare for 14.4, freaks.

Warm-up Drills
I. Speed Rope
8 Rounds (:20 on x :10 rest)
II. 6:00 AMRAP of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
10R/10L x Leg Swings
30ft Inchworms/Hollow Support
III. Mobility

Notes: The first 6 Tabata intervals of (:20 on x :10 rest) call for Single-unders/freestyle Speed Rope. The final 2 Tabata intervals of (:20 on x :10 rest) are where athletes should be working on ever tougher sets/reps x Double-unders.

Impact/Focus: Snatch Ladder
Every minute on the minute, increasing loads each set by 20/10lbs, execute the following
1 x Squat Snatch

Notes: Starting weight options 30/45/65/95/115/135/155/185lbs.

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“Nasgaard”
3 Rounds for time
Row 500m
15 x Medicine Ball Cleans (20/14lbs)
20 x Weighted Pistol (24/16kg)
20 x Clapping/Plyo Push-ups
50 x Double-unders

Notes: Weighted Pistols will be scaled as necessary for those working on establishing their initial ability to execute the skill set while athletes needing a metabolic conditioning priority are encouraged to substitute 20 x DB Box Step-ups (50/35lbs).

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Warm-up Drills
I. Row 2:00
II. 10-8-6 reps of
Forward Lunges (alt.legs)
Lateral Lunges (alt.legs)
Back Squat (45/30lbs)
Push Press (45/30lbs)
Deadlift (45/30lbs)
III. Mobility

Impact/Focus: Bar Muscle-up/Pull-up EMOTM
EMOTM for 10:00 complete one of the following movement/rep schemes to the best of your ability
I. Bar Muscle-ups EMOTM x 1-3 reps
II. Pull-ups/Chin-ups x 3-5 reps

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“L.A.C.E.”
Complete as many rounds/reps as possible in 8:00 of
12 x Bumper G2OH (45/25lbs)
12 x Thrusters (45/30lbs)
20 x GHD/Abmat Sit-ups
Rest 2:00
Then…
Complete as many rounds/reps as possible in 4:00 of
6 x Bumper G2OH (45/25lbs)
6 x Thrusters (45/30lbs)
10 x GHD/Abmat Sit-ups

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Skill Development
I. Additional Bar Muscle-up Instruction/Practice
II. Post training preventative maintenance (mobility, foam rolling, mashing, etc.) Shoulders, Hips, and/or other miscellaneous Olympic Lift specific drills.

Warm-up Drills
I. Row 500m
II. 3 Rounds of
5 x KB Sumo Deadlift High Pull
5 x Russian KB Swings
5 x American KB Swings
5 x Goblet Squats
10 x Push-ups (CFGS)
15 x Hollow Rocks
III. Mobility

Impact/Focus: M.E. Deadlift
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: Athletes that are currently able to pull 2 x their body weight or more will be encouraged to explore one of two training variance options for this next Deadlift strength training rotation: Sumo Deadlift or Deficit Deadlift.

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“Faith”
Against a 15:00 running clock
Run 800m
Then…
Ascend as high as possible in the time remaining
1-2-3… x Overhead Squat (95/65lbs)
1-2-3… x Ring Dips

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Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

“CrossFit Games Open WOD 14.3”
Complete as many reps as possible in 8:00 of
10 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
15 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
20 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
25 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
30 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
35 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)

Post scores to comments/Games site for validation.