WOD
CrossFit WOD, June 28, 2024
1 round:
10 jumping jacks
10 alternating step-ups
10 scap pull-ups
10 Soldier walks
10 push-ups
10 box jumps, step down from the box
10 kip swings
-ADV RX –
For time with a partner:
Cash-In 2,000m Row
then…
15 rounds of:
5 C2B
5 burpee box jumps (20/24 in)
then…
50 KB goblet squats (32/24kg)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
- RX -pull-ups
CrossFit WOD, June 27, 2024
1 set:
200-m jog
200-m row
Soldier Walks
Child’s pose
Cobra
Pigeon
PVC Pass throughs
10 PVC OHS
10 PVC GM
5 Burpees
10 Lunges
Strict Press [Drop Sets]
3 Rounds:
Max reps Strict Press @ 75%
Max reps Strict Press @ 65%
Max reps Strict Press @ 55%
* Move Directly To Next max Set
* Rest 3 Minutes Between Rounds
1 mile run
2,000m row
100 cal bike
partition however you wish
CrossFit WOD, June 26, 2024
1 set:
10 PVC pass throughs
10 PVC alternating back rack lunges
10 PVC Good Mornings
10 push-ups
10 air squats
5 burpees
1 set:
1:00 couch stretch/leg
1:00 child’s pose stretch
6×2 add weight as you go. Log your heaviest set of 2
10 Rounds For Time:
1 Deadlift, 1 T2B
100m Run
2 Deadlifts, 2 T2B
100m Run
3 Deadlifts, 3 T2B
100m Run
4 Deadlifts, 4 T2B
100m Run
.…… continue to add one rep until you finish 10 with a 100m run to end it
ADV Deadlift: 225 / 155 lb
RX Deadlift: 185/125
CrossFit WOD, June 25, 2024
2 sets:
10 soldier walks
5 inchworms
10 ring rows
10 scap pull-ups
2 sets:
10 air squats
10 hollow rocks
10 Superman’s
10 kip swings
Pre-workout:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.
use a 10lb plate and hold it out in front
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Dumbbell Front Squats 50 / 35 lb’s
15 Burpee Pull-ups
* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off In The Previous AMRAP
5 sets of 10 Dumbbell Floor Press
5 sets of 10 Empty Barbell Curls
CrossFit WOD, June 24, 2024
1 set:
200-meter jog
10 slow calf raises
:20 single-unders
:20 Samson stretch/leg
:20 single-unders
:20 Cossack squat stretch/leg
– RX –
4 rounds for time:
800-m run
75 double-unders
– INTERMEDIATE –
4 rounds for time:
800-m run
25 double-unders
– BEGINNER –
3 rounds for time:
600-m run
25 single-unders
Post-workout:
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.
2 sets:
:30 calf stretch/leg
4 rounds for time:
800-meter run
75 double-unders
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 65-75%
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we take a break from a structured cycle and then return on the week of July 8.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
For load:
Back rack lunge
10-8-8-6-6)
– Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week.
– Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
For load:
Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses)
– Building pressing strength and stamina.
– Decrease loading as reps increase.
– Perform the singles at 85-100% of 1-rep-max bench press.- Perform the sets of 3 at 80-90% of 1-rep-max bench press.
– Perform the sets of 5 at 75-85% of 1-rep-max bench press.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– Modifications: Load, dumbbell bench press, strict press, weighted push-up, close grip bench press.
EMOM 8:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 8:
1 dumbbell Turkish get-ups/arm
– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
– Worry less about the loading and focus on being in the right position at the right time.
– Dumbbell overhead squats: Focus on pressing up, on the dumbbell and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– Dumbbell Turkish get-up: Focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further the object gets away from the body, the more difficult the movement will be.
– Modifications: Adjust the load to something that allows you to focus on the technique of each movement. Once you have dialed in the technique, then increase the load.
5 rounds for time:
200-meter SkiErg
– Rest :30 between rounds.
4 rounds for time:
400-meter SkiErg
– Rest 1:00 between rounds.
3 rounds for time:
600-meter SkiErg
– Rest 1:30 between rounds.
– 27:00-33:00.
– Increase cardio endurance.
– 200-meter intervals:
– 1:42/500 meters = :40.8
– 1:50/500 meters = :44
– 2:00/500 meters = :48
– 400-meter intervals:
– 1:42/500 meters = 1:21.6
– 1:50/500 meters = 1:28
– 2:00/500 meters = 1:36
– 600-meter intervals:
– 1:42/500 meters = 2:02.4
– 1:50/500 meters = 2:12
– 2:00/500 meters = 2:24
– As you warm-up, find a pace you can maintain for each distance. For example, don’t perform the first 200-meter effort in 40 seconds and your last one in 1 minute. You’re better off trying to hold 50 seconds for all 5 sets.
– You can get faster with each set, but not dramatically slower.
– Use your rest time to catch your breath and try to bring your heart rate down as much as possible. Focus on your breathing during this time.
– Modification: Row (same distance).
CrossFit WOD, June 23, 2024
1 round:
8/10 calories
10 alternating slow toy soldiers in place
8/10 calories
10 alternating Samson stretch
8/10 calories
10 alternating plank reach throughs
8/10 calories
10 inchworm + push-ups
– RX –
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb).
– INTERMEDIATE –
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (20/35 lb).
– BEGINNER –
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 10 alternating hang dumbbell snatches (10/15 lb).
Post-workout
Accumulate:
50 DB good mornings
– Use the same single dumbbell from the workout.
– Hold the dumbbell at the chest.
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch
AMRAP 12:
5 shuttle runs (25 ft)
5 burpees
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb).
– 1 shuttle run = 25 ft down + 25 ft back.
CrossFit WOD, June 22, 2024
1 set:
:30 single-unders
20 alternating plank shoulder taps
5 single-arm shoulder presses/arm
1 set:
:30 single-single-double
:20 side plank hold/side
5 dumbbell shoulder presses
– Hold the top of each rep for :03.
1 set:
:30 double-unders
:20 hollow hold
10 dumbbell shoulder presses
– Cycle reps quickly.
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
Partner WOD
3 Rounds For Time:
400 Meter Run TOGETHER
30 Power Cleans (135/95)
400 Meter Run TOGETHER
30 Burpee Box Jumps (24″/20″)
Partner WOD
3 Rounds For Time:
400 Meter Run TOGETHER
30 Power Cleans (135/95)
400 Meter Run TOGETHER
30 Burpee Box Jumps (24″/20″)
Partner WOD
3 Rounds For Time:
400 Meter Run TOGETHER
30 Power Cleans (135/95)
400 Meter Run TOGETHER
30 Burpee Box Jumps (24″/20″)
CrossFit WOD, June 21, 2024
1 set:
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell bent-over rows
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell sumo deadlifts
4 sets:
3 deadlifts
– Build to a heavy set of 3.)
– RX –
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
– INTERMEDIATE –
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (10/14 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 125/185 lb).
– BEGINNER –
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots (6/10 lb) (9/10 ft)
– Athlete’s choice for deadlift load (suggested 65/95 lb).
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
Every 2:00 for 8 rounds:
10 dumbbell deadlifts (35/50 lb)
10 dumbbell thrusters
– Use two DBs.
CrossFit WOD, June 20, 2024
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
10 push-ups to down dog
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass-throughs
10 up-downs
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
10 lateral burpees over the rowing machine
– RX –
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24kg)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
– INTERMEDIATE –
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Knees-to-armpits
Double-KB overhead walking lunges (26/35 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
– BEGINNER –
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges (10/15 lb)
At 12:00:
12-9-6-3 reps for time of:
Calorie row
Burpees
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
V-ups
Double-DB overhead walking lunges (35/50 lb)
– Use two DBs.
At 12:00:
15-12-9-6-3 reps for time of:
Dumbbell sumo deadlift high pulls (35/50 lb)
Lateral burpees over the dumbbell
– Use one DB.
CrossFit WOD, June 19, 2024
Dynamic warm-up
1 set:
200-meter run, slow
10 leg swings/leg
10 lateral leg swings/leg
10 alternating lunges
10 hamstring scoops/leg
10 alternating Cossack squats
10 hamstring kick-ups/leg
200-meter run, moderate pace
1 set:
5 calf raises
10 alternating plate toe taps
10 alternating plate step-ups
5 step-ups + squat landing
5 plate jumps + step down
5 plate jumps + squat landing
5 plate jumps + slow rebound
Run test
1 set:
400-meter run
– RX –
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
– INTERMEDIATE –
For time:
15 box jumps (24 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
– BEGINNER –
For time:
10 box step-ups (20 in)
200-m run
12 box step-ups (20 in)
200-m run
15 box step-ups (20 in)
200-m run
Post-workout:
8 sets:
:20 hollow hold
:10 rest
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
For time:
15 object jumps
400-meter run
20 object jumps
400-meter run
25 object jumps
400-meter run
– Jump onto or over a thigh-height object.
6×2 add weight to a heavy set of 2