WOD
CrossFit WOD, August 7, 2024
For load:
ADV RX Squat Clean
RX Power Clean
4 sets of 3 at 70-80%
3 sets of 2 at 80-90%
2 sets of 1 at 90%+
– Welcome to week five of our Strength cycle. Continue to stick with the same lift for the entire eight weeks.
– Use a recent 1-rep-max to find your percentages.
– Squat Cleans can make the 4×3 power cleans if needed. Then the rest of sets and reps squat cleans
– Rest as 2-3 minutes between sets.
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
CrossFit WOD, August 6, 2024
1 set:
2:00 bike, row, or ski
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
For load:
3-3-3-3-3-3
Deadlift
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
For load:
5-5-5-5-5-5
Deadlift)
1 set:
:45 scorpion stretch/side
:30 standing hamstring stretch/leg
:45 table top stretch
EMOM 12:
Min. 1 | :45 max-reps dumbbell deadlifts
Min. 2 | :45 plank hold
CrossFit WOD, August 5, 2024
Dynamic warm-up
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
Squat therapy
3 sets:
3 reps of wall-facing squats
– :03 down, :03 hold, then stand.
– Rest :05-:10 between reps.
– RX –
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
– RX –
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
– BEGINNER –
2 rounds for time:
25 wall-ball shots (6/10 lb) (9/10 ft)
25 sit-ups
Post-workout
On a 10:00 clock:
Low-ring muscle-up transition practice
1 set:
200-m recovery walk
1:00 couch stretch/leg
2 rounds for time:
50 single-arm dumbbell thrusters (35/50 lb)
50 sit-ups
– Switch arms as needed.
For load:
Snatch, clean or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.
For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 5 back squats. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 15:00 for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!
AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
50-ft handstand walk
– This skill session is aimed at building strength and skills. This is not meant to be turned into a blazing-hot metcon. Prioritize quality of movement over number of rounds.
– Use the handstand walk to work on a high-skill gymnastics. SoIf you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible as long as you can do at least 5 reps in a row without putting the dumbbell down.
Modifications:
– Dumbbell row: Load, reps
– Handstand walk: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries
10 rounds for time:
400-meter run
OR
500-meter row
OR
1,000-meter C2 bike
– Rest 2:00 between rounds.
– 30:00-45:00 (including rest).
– Monostructural stamina/conditioning focus.
– Keep all rounds to 2:15 or less.
– Switch between different movements if desired.
– Because you get a 2:00 rest after each round, try to push the pace on each interval at least 90% effort.
– Perform this workout with a partner if you would like. Partner 1 performs a round and partner 2 immediately starts their round when partner 1 finishes. Alternate rounds until you complete 10 rounds each.
CrossFit WOD, August 4, 2024
AMRAP 5:
100-meter jog
10 alternating Spiderman stretches
5 dumbbell strict presses
5 up-downs
5 dumbbell push presses
10 alternating plank reach-throughs
– RX –
20 rounds for time with a partner:
7 push presses (75/115 lb)
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– INTERMEDIATE –
20 rounds for time with a partner:
7 push presses (65/95 lb)
100-m run
5 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– BEGINNER –
20 rounds for time with a partner:
5 push presses (35/45 lb)
100-m run
3 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
1 set:
200-m recovery walk
1:00 banded shoulder stretch/arm
20 rounds for time with a partner:
7 double-dumbbell push presses (35/50 lb)
100-meter run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
CrossFit WOD, August 3, 2024
Partner WOD
150 DB Snatches 50/35
150 T2B
150 Burpee Box Jumps 24/20″
Partition However you’d like
CrossFit WOD, August 2, 2024
800m Run, 40 Wallballs
600m Run, 30 Wallballs
400m Run, 20 Wallballs
200m Run, 10 Wallballs
Wallball 20/14 lbs 10/9′
Time Cap: 18 minutes
For load:
Deadlift
10-8-8-6-6)
– Welcome to week four in our Strength deadlift cycle; this is a de-load week.
– Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
CrossFit WOD, August 1, 2024
For load:
ADV RX Split Jerk
RX Push Jerk
2 sets of 5 reps at 50-60%+
3 sets of 4 reps at 60-70%+
2 sets of 3 reps at 70-80%
Welcome to week four. Continue with the same lift for the entire eight weeks.
– Use a recent 1-rep-max to find your percentages.
– Rest 2-3 minutes as needed between sets.
5 Rounds For Time:
40 DU
30 Sit-ups
20 Push-ups
200m Run
CrossFit WOD, July 31, 2024
1 round:
200-meter jog, slow
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
Bear crawl
Backward bear crawl
200-meter run, faster
– 25 ft out and back of each drill.
1 round:
10 PVC pass throughs
10 scap pull-ups
10 PVC behind-the-neck presses
10 kip swings
10 PVC around the worlds
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.)
– RX –
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
– INTERMEDIATE –
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
– BEGINNER –
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
1 set:
1:00 lacrosse ball foot mash/side
:30 scorpion stretch/side
3 rounds for time:
20 alternating dumbbell hang snatches (35/50 lb)
20 V-ups
200-meter run
CrossFit WOD, July 30, 2024
Plank tap relay game
• Set up a row of kettlebells, dumbbells, or medicine balls.
• If you have 5 or fewer athletes, they can move through one after the other vs. racing head to head.
• Each athlete must touch each object twice.
• You can increase the difficulty of the game by increasing from 2 touches to 4 touches.
On a 5:00 clock:
Plank tap relays
– RX –
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.
– INTERMEDIATE –
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
– No rest between rounds.
– BEGINNER –
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
1 set:
1:30 couch stretch/leg
4 rounds for reps:
1:00 plank hold
1:00 single-dumbbell box step-ups (20/24 in) (35/50 lb)
1:00 double-dumbbell deadlifts (35/50 lb)
– No rest between rounds.
– Substitute with dumbbell lunges if nothing is available to step to.
CrossFit WOD, July 29, 2024
2 sets:
:30 single-unders
:30 plank shoulder taps
10 ring rows
10 air squats
– Hold the bottom of each air squat for :02.
– RX –
AMRAP 20:
15 double-DB front squats (35/50 lb)
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
– INTERMEDIATE –
AMRAP 20:
15 double-DB front squats (20/35 lb)
30 double-unders
8 banded strict pull-ups
30 handstand shoulder taps
– 2 shoulder taps = 1 rep.
– BEGINNER –
AMRAP 20:
10 double-DB front squats (10/15 lb)
30 single-unders
8 ring rows
30 pike shoulder taps
– 2 shoulder taps = 1 rep.
Accumulate:
1:00 saddle stretch
1:00 child’s pose stretch
1:00 forearm stretch
AMRAP 20:
15 double-dumbbell front squats (35/50 lb)
50 double-unders
12 double-dumbbell bent-over rows
50-ft handstand walk
For load:
Snatch, clean or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
– Welcome to week four of our Strength I cycle. Continue with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.
– Avoid completing this session on 240730 because that class will have you building to a 3-rep hang power snatch.
For load:
Deadlift
10-8-8-6-6)
– Welcome to week four in our Strength II deadlift cycle; this is a de-load week.
– Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
10 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
– Rest 1:00 between sets.
– Add the suggested load to an empty sled and use a rope to pull it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
– Move as fast as possible on the sled push and pull.
– Increase the loading as desired, however, the load should never cause you to stop mid-set.
10 sets:
:30 max strict handstand push-ups
1:00 rest
– Maintain consistent set sizes.
– Avoid working to failure.
– Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one.
– The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.
– Strict handstand push-up modifications: Pike push-up, dumbbell shoulder press
4 sets for time:
800-meter run
or
2,000-m C2 bike
– Rest 3:00 between efforts.
– For this conditioning piece, hit each run or bike at 90% effort or greater. Don’t save yourself for the last set.
– Your goal is to stay within 10% of your first effort. For example, if you finish the first effort in exactly 4. minutes or 240 seconds, you’ll need to complete the next three efforts each in 264 seconds or less.
Scale:
2 Bar MU
4 HSPU
8 KBS
-OR-
2 Pull-ups or RR (strict or kipping)
4 Push-ups
8 KBS