WOD & Blog
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.
I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
or
5-10-15…up to 50 and back down by five reps per set.
II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.
III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scale to three fails per rung before moving onto the next task.
Post rounds completed to comments. If an evolution was completed, post time completed.
“Hang Time”
4 Rounds of
4:00 AMRAP x 1:00 Rest
4:00 AMRAP of
4 x Hang Power Clean (95/65lbs)
5 x Push Press (95/65lbs)
6 x Air Squats
*Rest 1:00 between AMRAPs.
**Start each subsequent AMRAP where the previous one stopped.
Notes: Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
Resources:
The Double-Under
The Hang Power Clean
The Push Press
The Air Squat
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat
Warm up as needed, addressing Front Rack & Squat Mobility to improve movement across sets. Start at a challenging weight and climb as able without compromising form or technique.
6 Rounds, on the 2:00 of
Front Squat 5-3-3-2-1-1
*Climb to the best one rep possible on the day.
Post loads to comments.
“Perspicuity”
Versus a 14:00 Running Clock
Complete the following as fast as possible
Row 500m
Then… In the time remaining; AMRAP of
20 x 1-arm Overhead Walking Lunges (50/35lbs)
15 x American Kettlebell Swings (24/16kg)
12/15 x GHD/Abmat Sit-ups
*Row 500m Cooldown
*Perform a 500m Cooldown Row at the end of the scored portion of the WOD.
**Ten reps of Overhead Walking Lunges per leg is the advisable way to navigate each round.
Notes: Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Snatch or Power Snatch
5:00 x … Warm-up sets, technique review and point of performance.
5:00 x Build to a 3RM
5:00 x Build to a 2RM
5:00 x Build to a 1RM
*Climb weight as heavy as possible, reps do not have to be touch and go.
**Athletes may select a Snatch or Power Snatch movement for the lifting portion and subsequent MetCon.
Post scores to comments.
“Green Eggs & Ham”
Complete for time
Run 400m
21 x Snatch (95/65lbs)
21 x Burpees
Run 400m
15 x Snatch (95/65lbs)
15 x Burpees
Run 400m
9 x Snatch (95/65lbs)
9 x Burpees
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief. Dumbbell Snatch may be used today to learn & understand the mechanics of the movement.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: QF#3 Movement Primer
4 Rounds x 2:30
Movement Primer for Handstand Push-ups, Toes-to-Bar, Rope Climbs & Muscle-ups.
Warm-up with sets and reps as needed.
Post scores to comments.
“QF Workout #3”
For time, versus a 15:00 time cap
3 Rounds of
10 x Kipping Handstand Push-ups
20 x Toes-to-Bar
2 Rounds of
10 x Strict Handstand Push-ups
5 x Rope Climbs
1 Round of
10 x Strict Wall Facing Handstand Push-ups
20 x Ring Muscle-ups
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Resources:
The Kipping Handstand Push-up
The Kipping Toes-to-bar
The Strict Handstand Push-up
Handstand Push-up Variations
The Rope Climb: Wrapping
The Rope Climb: Basket
The Kipping Muscle-up
The Push-up
The Dumbbell Push Press
The Modified Rope Climb
Muscle-up Progression on Low Rings
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position.
“QF Workout #4”
Clean & Jerk Ladder
5:00 x … Warm-up sets, technique review and point of performance.
Versus a 10:00 Time Cap
10 x Clean & Jerk (135/85lbs)
Rest 1:00
10 x Clean & Jerk (185/125lbs)
Rest 1:00
10 x Clean & Jerk (225/155lbs)
Rest 1:00
Max Reps in time remaining of
10 x Clean & Jerk (245/165lbs)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“QF Workout #2”
3 Rounds for time
VS. a 20:00 Time Cap
50 x Wallball (20/14lbs to 10/9ft TGT)
50 x Lateral Burpee Box Jump Overs (24/20″)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Snatch or Power Snatch & Movement Primer
5:00 x … Warm-up sets, technique review and point of performance.
5 Rounds, on the 2:30 of
Snatch or Power Snatch x 3-3-3-3-3
*Climb weight as heavy as possible, reps do not have to be touch and go.
**Athletes may select a Snatch or Power Snatch movement for the lifting portion and subsequent MetCon.
Post scores to comments.
“QF Workout #1”
4 Rounds for max reps/kcal
Complete as many reps as possible during each minute of work
1:00 x Snatch (135/95lbs)
1:00 x Row (kcal)
1:00 x Dumbbell Box Step-ups (20/20” Box, Low Carry; 2×50/35lbs)
1:00 x Rest
Post scores to comments as one total number of combined reps/kcal.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on mobility for opening up the Front Rack position; learning reinforcement for proper bar placement on shoulders/loose finger tip grip basics.
Impact/Focus: Power or Full Clean
5:00 x … Warm-up sets, technique review and point of performance.
9 Rounds, on the :90 of
Power Clean x 3-2-1-3-2-1-3-2-1
*Climb weight as able, reps do not have to be touch and go.
**Athletes may select a Power or Full Clean movement.
Post scores to comments.
“Gymnastic Pre-Storm”
21-18-15-12-9-6-3 reps for time
vs. a 12:00 Time Cap
Box Jump Overs (24/20″)
Knees-to-Elbows
Bumper Ground-to-Overhead (45/25lbs)
Notes: Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
For Quality
10-8-6-4-2 reps of
Pistols, Box Squat Pistols, Walking Lunges per leg
Ring Dips or Seconds x 2 in a Ring Support Hold or L-sit Hold
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Push or Split Jerk
Warm-up sets, technique review and points of performance reinforcement.
Complete the following every :75 seconds, climbing weight every 3-4 Rounds.
Push or Split Jerk x 2-2-2-2-1-1-1-1-1-1-1-1
Notes: Climb weight across sets every 3-4 Rounds.
Post scores to comments.
“Kramorah”
7 Rounds for time vs. a 12:00 time cap of
3 x Wallwalks
10 x Burpees
21 x Double-unders
Notes: Scale to 5 Rounds for time as needed to manage Double-under volume if able before adjusting the rep load. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
3-4 sets x 12-10-8-6 reps of
GHD Back Extensions
+
:20 l-sit Hang or Hold
Happy Belated Birthday to Coach Anne! We can not appreciate you more, Anne! the way you have supported, built, developed and grown this beautiful community of fitness with us. You have become a ruthless athlete, mentor, teacher, coach and absolute pillar of this unreal CrossFit community. THANK YOU.
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat
5:00 x … Warm-up sets, technique review and point of performance.
5 Rounds, on the 2:30 of
Back Squat x 3-3-3-3-3
Notes: Attempt to climb across sets, adjust weights up or down as needed. Upgrade option for Overhead Squat work; selecting the OHSQ option is a viable go for either/or the lifting or MetCon portions of training today.
Post scores to comments.
“Rambunctious”
15:00 AMRAP of
Run 400m
Max Rep Set x Back Squat (135/95lbs)
Max Rep Set x Pull-ups
15 x GHD/Abmat Sit-ups
Notes: Back Squat/Overhead Squat max rep sets begin from the floor. Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores (rounds completed, best rep round/totals per movement) to comments.
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Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Muscle-ups, Pull-ups & Dips
Warm up as needed before completing the following workload every 2:00 for 6 Rounds total.
3 Rounds, on the :90 of
7-10 x Strict Pull-ups, Muscle-up Transitions, Kip Warm-up
5 Rounds, on the :90 of
I. 3-7 x Muscle-ups (strict or kipping)
II. 3-7 x Muscle-up Transitions (Low Rings/Jumping Set-up)
III. 7-10 x Pull-ups (strict or kipping)
+ 7-10 x Ding/Matador Dips (strict or kipping)
Post scores to comments.
”Repeat Offender”
Complete the following for time
Run 400m or Row 500m
25 x Ring Dips
25 x Ring Rows
50 x Hollow Rocks
Run 400m or Row 500m
20 x Ring Dips
20 x Ring Rows
40 x Hollow Rocks
Run 400m or Row 500m
15 x Ring Dips
15 x Ring Rows
30 x Hollow Rocks
Run 400m or Row 500m
Notes: Rx+ substitutes in Ring or Bar Muscle-ups for the Pull-ups and Dips each round at 12-9-6 reps respectively. Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
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