WOD & Blog
Warm-up Drills
I. Row 2:00/Run 400m
II. 2-3 rounds of
5 x Ring Rows
7 x SDLHP
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Sumo Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.
Sumo Deadlift 5-5-3-3-3
Post loads to comments.
“Cartesian Theater”
Complete as many reps as possible in 12:00 of
10 x Muscle-ups
20 x Weighted Abmat Sit-ups (20/14)
30 x DB Snatch (50/35)(Alt L/R)
40 x Wallball (20/14)
50 x Sledgehammer Strikes (Alt L/R)
Post reps completed to comments.
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Warm-up Drills
I. Dynamic Warm-up
II. Mobility
Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following.
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks
Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.
Post scores to comments.
“High & Dry”
Complete for time
4-4-4-4-4-4-4-4-4-4 x Handstand Push-ups
10-9-8-7-6-5-4-3-2-1 x Box Jumps (32/20”)
10-9-8-7-6-5-4-3-2-1 x KB Swings (32/24kg)
Notes: There are ten rounds in this training evolution; the first round would be 4 x HSPU + 10 x Box Jumps + 10 x KB Swings. The second round would be 4 x HSPU + 9 x Box Jumps + 9 x KB Swings, the third round would be 4 x HSPU + 8 x Box Jumps + 8 x KB Swings… continue working through all ten rounds in this fashion. Get some, freaks.
Post scores to comments.
Skill Development
7 sets of L-sits (Rings/Matadors/Paralettes)
Set #1: Max Effort Hold for time
Set #2,3,4: Hold x 2/3 the time of score (round up)
Set #5,6,7: Hold 1/2 the time of score (round up)
Notes: For example, an athlete scores :30 seconds on their first attempt at the
L-sit hold, their second through fourth set would be :20 seconds each. The fifth and sixth effort would be :15 seconds each. Scaling by order of difficulty/work emphasis: L-sit with legs extended at hip height > L-sit with knees at hip height > Ring Support with hollow body position > L-sit on low rings with body bent 90 degrees at hips, heels supporting on the deck > plank position on low rings > plank position on deck, arms extended, feet on dumbbells > plank position with elbows on deck.
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Clean & Jerk Triples
Following movement review, warm up as needed before completing the following workload of Clean & Jerks.
Clean & Jerk 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Warm-up Drills
I. Speed Rope 2:00 (cumulative)
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
-Double-unders
-Triple-unders
-Dragonflies
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
“Isabel”
For time
30 x Snatch (135/95lbs)
Post scores to comments.
Impact/Focus: Pull-up & Double-under EMOTM
Warm up as needed following movement review. Complete the following movements every minute on the minute for 12:00.
Odd: 7 x C2B Pull-ups
Even: 40 x Double-unders
Notes: If unable to complete the workload in the minute then proceed to the next movement and push on. Athletes so inclined may elect to increase the Double-under workload by 1o repetitions per work interval for added sting. Get some comma freaks.
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat De-load
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%
Notes: Use your previously established Back Squat 2RM or your most recent 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post scores to comments.
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“You don’t know what you’re going to see, what you’re going to hit, what you’re going to have to do; So you have to prepare for everything. This is the true way to build this… To build Batman.” –Dave Castro in Fittest On Earth 2015: Documentary
Warm-up Drill
I. Coach’s Choice
II. Mobility
Impact/Focus: Deadlift De-load
Complete the following based on your true 1 repetition maximum.
Warm-up Sets
5 x 40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 70%
5 x 75%
Notes: An excerpt explaining the purpose of a De-load week; “The Essentials of Strength Training and Conditioning explain the purpose of a deload week as an opportunity “to prepare the body for the increased demand of the next phase or period,” and to mitigate the risk of overtraining. As I already mentioned, the chief purpose of the deload week is to give your muscles and joints time to rebuild, heal and grow stronger. A properly planned and executed deload week allows your connective tissue to repair (since muscle recovers more quickly than your joints and ligaments) and restores testosterone and cortisol levels. Moreover, a deload week gives your mind the chance to take things easy for a while and get away from the intensity that consistently tough workouts can provide.
If done correctly, you should return from a deload week with a properly adapted, well-rested, stronger and more focused body—which equates to new PR’s and new levels of stimuli (i.e. more weight, frequency, etc.), making the process start all over again.”–BoxLifeMagazine article on Wendell 5-3-1 found HERE
Post scores to comments.
“Trephination”
Complete AMRAP in 7:00 of
5 x Hang Power Snatch (115/85lbs)
10 x Ring Rows
Rest 2:00
Complete AMRAP in 7:00 of
7 x Hang Power Clean (115/85lbs)
100ft x Sandbag Portage
Notes: The Sandbag Portage is two lengths between a designated set of poles, thus each round scores a completed portage as 2 reps (one per length).
Post scores to comments.
Skill Development
Mobilize and Slay Goats.
Warm-up Drills
I. Speed Rope Practice
II. 2-3 Rounds of
5 x Pull-ups
7 x Wallball
7 x Push-ups (CFGS)
10 x Leg Raises
III. Mobility
Notes: Use arms on floor at 45 degrees for base of support or anchor to a pole during leg raises with hands. Each rep concludes with a hip flexion from the floor with legs parallel to horizontal anchor post.
“Asgarde”
For time
30 x Box Jumps (24/20”)
30 x C2B Pull-ups
30 x Wallball (20/14lbs)
30 x 1-arm DB Snatch (50/35lbs)
30 x GHD Sit-ups
30 x Shoulder-to-Overhead (75/55lbs)
30 x Back Extensions
30 x Windshield Wipers (75/55lbs)
30 x Push-ups (CFGS)
30 x Jump Squats (75/55lbs)
Notes: Windshield wipers are a two count movement, DB Snatch is 15 reps per arm; alternating.
Post scores to comments.
Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
“At the peak of tremendous and victorious effort,
while the blood is pounding in your head,
all suddenly comes quiet within you.
Everything seems clearer and whiter than ever before,
as if great spotlights had been turned on.
At that moment,
you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings.
There is no more precise moment in life than this,
the white moment, and you will work hard for years,
just to taste it again.”
–Yuri Vlason, Soviet Weightlifter
Warm-up Drills
I. Row 500m/Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Snatch Doubles EOMOTM
Warm-up to a heavy working capacity 2 rep Snatch weight, then…
Every 2:00 for 12 minutes total, complete the following:
2 x Snatch
Notes: Increase load if possible across sets.
Post score to comments.
Impact/Focus: Front Squat Doubles (Pause)
Warm-up with 3 sets of 3 reps, increasing in weight.
Front Squat 2-2-2-2-2 (w/:03 Pause)
Notes: Each Front Squat repetition has a :03 hold at the bottom of the range of motion.
Post scores to comments.
WOD
5-10:00 Skills Conditioning
Warm-up Drills
I. Speed Rope x 2:00 (*drills or continuous)
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility
Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.
Power Clean 1-1-1-1-1-1-1RM
Post loads to comments.
“Deep Blue Sea”
3 Rounds for max repetitions of (:45 on x :15 rest), rotating through the following four movements:
Thrusters (75/65lbs)
Burpees (Jump-2-Rig)
Double-unders
Row (kcal)
Post scores as total points (1 per rep/kcal) to comments.
Skill Development
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.
Congratulations to the teams that competed at the Heart and Swole Comp at CrossFit Tuff this weekend (Krysta & Jaymes, Ann & Tom, Colette & Allan, and Kerri & C-Ry). You all did awesome!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Ring Rows
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
“Jupiter”
Complete 6 rounds for time of
12 x Overhead Walking Lunges (95/65)
9 x Toes-2-Bar
6 x Handstand Push-ups
Post times to commentsm
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