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CrossFit WOD, August 25, 2022

PPLAdmin August 24, 2022

8/25/22

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 30
100 AbMat Sit-ups
100 Push-ups
100 Reverse Lunges

Every 3 minutes starting at 0:00 100m Farmers Carry 50/35lb DB or KB

– Lunges these are body weight reps. Knee hits the floor and finish to full extension
– Push-ups: Chest hits the floor in the bottom elbows lockout fully at the top
-Farmers Carry use 2 DB or 2 KB
-Score is total Rounds and Reps

On Recovery Day the first priority is to listen to your body. If you are feeling beat up or a body part is bothering you take a total rest day.

CrossFit WOD, August 24, 2022

PPLAdmin August 23, 2022

8/24/22

Skill Work
Jump Rope/Single Leg Practice (AMRAP – Reps)
10 minutes of jump rope or single leg skill practice

Options
– Single Leg Squats
– Unbroken single Leg Squats
– DU
– DU crossovers
– Triple Unders

Choose one that you feel will benefit you.
Score: enter number of reps/attempts completed and record what you did/how you did them in your notes to keep track throughout.

Weighted Pull-ups (3 sets 2 Reps)
Rest 3 minutes btw sets

Weightlifting
Shoulder Press (5 sets 5 reps 60-65%)
For each strict press, control down for :8s, but fire up as fast as you can out of the front rack.
Watch the clock or have someone count for you.
Score is heaviest set but don’t go over 65%

Metcon
Metcon (Time)
Partner WOD
10 Rounds For Time:
20 Wallballs 20/14lb
24/18 Cal Bike

Split Reps and Calories

CrossFit WOD, August 23, 2022

PPLAdmin August 22, 2022

8/23/22

Weightlifting
Tall Clean (5×3 @ LIGHT WEIGHT (:3s bottom pause))
This is used to help train speed under the bar. We want the bar to meet the shoulders in the bottom of the squat
Avoid letting the barbell crash down on you by moving the elbows forward quickly into the front rack position

THIS IS ABOUT QUALITY, NOT LOAD

Squat Clean and Jerk (5 x 1 (3 squat cleans + 1 Split Jerk))
65 – 70%
Squat clean should be performed as single reps not touch and go.

just put your final weight in WODify

Metcon
Metcon (AMRAP – Reps)
5 Rounds x AMRAP 3:
21/15 Cal Row
9 Box Jumps 30/24"
Max Power Cleans

Rest 1:30 Between rounds

ADV RX RX
R1: 95/65 75/55
R2: 135/95 95/65
R3: 155/105 135/95
R4: 185/135 155/105
R5: 225/155 185/135

Scaled
75/55
75/55
95/65
135/95
155/105

You should have about 1 minute to complete. Your final barbell should not exceed more than 75% or 1RM Power Clean.
Row 1:15
Box Jumps :45s
Cleans 1:00

CrossFit WOD, August 22, 2022

PPLAdmin August 21, 2022

8/22/22

Metcon
Metcon (AMRAP – Reps)
Skill Practice

10 Minutes of Pulling Skill Practice

OPTIONS
* Ring Muscle-ups
* Strict Ring Muscle-ups
* Bar Muscle-ups
* Strict Bar Muscle-ups
* Pegboard
* Strict Pegboard
* Rope Climbs (With Legs)
* Butterfly Pull-ups
* Butterfly Chest to Bar Pull-ups
* Seated Legless Rope climbs

– Choose one for today that you believe will benefit you most. We’ll practice skills all year, so there is no right or wrong.

– Score: Enter number of reps/attempts completed and record what you did/how you did them in your notes so you can keep track throughout the year. 

Back Squat (5 Sets:5-Reps @ 60-65%  *6-8 Second Eccentric)
– For EACH squat, control down for 6-8 seconds, but fire up as fast as you can out of the bottom. 

– Watch a clock or have someone count out loud for you so you complete the full 6-8 seconds to get the most out of these reps.
 
– Score: Enter heaviest set. Record sets/reps in your notes. 

Metcon

CrossFit WOD, August 20, 2022

PPLAdmin August 19, 2022

8/20/22

Metcon
Metcon (Time)
Partner WOD
ADV RX
6 Rounds For Time:
20 Box Jumps or Step Ups
20 Double DB Squats 50/35
20 Alternating DB Snatch 50/35
10 Bar MU

RX
C2B

Scaled
pull-ups
35/20

Same DB weight for ADV RX AND RX

CrossFit WOD, August 19, 2022

PPLAdmin August 18, 2022

8/19/22

Metcon
Metcon (AMRAP – Reps)
4 Rounds For Reps:
400m Run together
Partner A does a max unbroken set of strict Press
Then…
Partner B does a max unbroken set of strict Press
15 Sit-ups together at the same time

Barbell 60% 1 RM Strict Press

Metcon
Metcon (Time)
120/90 Cal Bike For Time

CrossFit WOD, August 17, 2022

PPLAdmin August 16, 2022

8/17/22

Weightlifting
Back Squat (Build to heavy single)
Barbell Wam-up
With An Empty Barbell
10 Back Squats  

Then…
1-2 Back Squats @ 50%
1-2 Back Squats @ 60%
1-2 Back Squats @ 70% 
1 Back Squat @ 80% 
1 Back Squat @ 85%
….Keep building with small jumps until you reach your heavy single for the day.

15 minute Time Cap

Metcon
Metcon (3 Rounds for reps)
Power Clean

Unbroken Sets For Load:
15-12-9 Power Cleans

Rest As Needed Between Sets.

15 minute Time Cap

Metcon (AMRAP – Reps)
15 Minutes For Total Reps:
5 Minute Max Bike Calories
4 Minute Max Air Squats
3 Minute Max DU
2 Minute Max T2B
1 Minute Max Burpee to Target

CrossFit WOD, August 16, 2022

PPLAdmin August 15, 2022

8/16/22

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-Ups

1 Set:
Max Unbroken Strict Pull-Ups

Scaled Red band

Metcon
Boat Race (Time)
3 RFT:
500m Row
400m Run
3 mins rest between rounds

– Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.

– Run: Should be completed in 2:15 or less.

– With rest built in, the goal is to find an aggressive pace for each of the three rounds.  

– While we want to be aggressive, we still want to balance the speed across the row and the run. 

– Treat the whole workout like you’re completing 1000 meter rowing sprints. Try to maintain the same pace.

– try to put an equally effort into both movements

– Score: Total time including rest. 

Scaling Options
– 24/18 Cal Bike
– 400m Ski
– 30 x 10m Shuttle Run 

Gymnastics
Metcon (Time)
ADV RX
40 Mat Lenghts for time

RX
For Time:
30 Devils Press 50/35

Scaled
30 Devils Press 35/20

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