WOD
CrossFit WOD, September 2, 2024
2 sets:
:20 jumping jacks
10 unweighted good mornings
10 walking lunge steps
5 push-ups, slow
5 push-ups, fast
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
https://www.wodconnect.com/workouts/loredo–5
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
Same as Rx’d
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3 minutes between sets.
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Ass load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
– If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
10 sets:
Sled push (75 ft)
Sled pull (75 ft)
– Add 50/90 lb to the sled.
– Rest 1:00 between sets.
– Welcome to the in-between cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9th.
– Add a rope or a ring + strap to the sled to pull it; simply keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled as long as you can keep moving.
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
Every 2:00 for 10 sets:
250-meter ski
– Rest with the remaining time in the 2:00 interval.
– Sprint each interval.
– :50-1:10 per 250 meters.
– Rest with the remaining time in each interval.
– Try to keep your stroke rate above 30 for as much of the interval as possible to help get you through the interval faster.
– Ski modifications: Distance, 250-m row, 500-m C2 bike
CrossFit WOD, August 31, 2024
Partner WOD
AMRAP 30
30 Cal Row
30 Bar Facing Burpees
30 Power Cleans (155/105)
RX
20 Cal Row
20 Bar Facing Burpees
20 Power clean (135/95)
CrossFit WOD, August 30, 2024
1-2-3-4-5-6-7-8-9-10:
Front Squat 135/95
200m Run
6 Sets
20 crunches
20 Flutter kicks
20 scissors
CrossFit WOD, August 29, 2024
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 65-75%
Build to a heavy single
Log your heaviest lift
– RX –
AMRAP 25:
200m Run
10 Kipping HSPU
15 Burpee box jumps or Burpee step ups
RX DB Push-press 35/20
Scale with lighter weight or push-ups
CrossFit WOD, August 28, 2024
ADV RX: Squat Clean
RX: Power Clean
2 sets of 5 reps at 50-60%
3 sets of 4 reps at 60-70%
2 sets of 3 reps at 65-75%
Build to a heavy single
Log your heavy single
Cash In: 100/75 Calorie Echo Bike
Directly into……
25 DU
2-4-6-8-10 Devil’s Press
ADV RX 50/35’s
RX one DB 50/35
CrossFit WOD, August 27, 2024
For load:
Back squat
10-8-8-6-6)
Last two sets of 6 reps are at the same weight.
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
Score is total time including your 3 minute rests
CrossFit WOD, August 26, 2024
For Time:
120 Wallballs 20/14
120/100 Calorie Echo Bike
Partition as needed
For load:
ADV RX: Snatch
RX: Strict Press
2 sets of 5 reps at 50-60%
3 sets of 4 reps at 60-70%
2 sets of 3 reps at 65-75%
Build to a heavy single
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle
– Next week, we take a break from a structured cycle and then return the week of September 9.
– RX –
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
– INTERMEDIATE –
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
– BEGINNER –
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run