WOD
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)
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.
CrossFit WOD, July 27, 2024
3 Rounds
200m Team Run
30 Power Cleans
15 T2B (each) all three can work at the same time.
Into…..
2 Rounds
200m Team Run
30 Power Cleans
15 Synchro Burpees (wait for your partner on the ground)
Into…
1 Round
200m Team Run
30 Power Cleans
15 Rope Climbs
Barbell
ADV RX 155/105
RX 135/95
CrossFit WOD, July 26, 2024
Deadlift
1-1-1-1-1-1-1)
– Welcome to week three of four in our Strength Deadlift cycle.
– Your goal is to find a heavy single deadlift. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
– The last set should be the heaviest.
– Perform a new set every 3:00.
Partner WOD:
AMRAP 20
50 Wallballs 20/14
50 KBS 24/16kg
50 Box Jumps or Step-ups
CrossFit WOD, July 25, 2024
For load:
ADV RX Split Jerk
RX Push Jerk:
2 sets of 5 reps at 50-60%+
5 sets of 4 reps at 60-70%+
3 sets of 3 reps at 70-80%
– Welcome to week three of our Strength cycle.
– Use a recent one-rep-max to find your percentages.
– Rest as needed between sets.
8 Rounds:
5 Strict Pull-ups
10 DB Floor Press 50/35
15/12 Calorie Row
RX 35/20
CrossFit WOD, July 24, 2024
For load:
ADV RX Squat Clean:
RX Power Clean:
2 sets of 5 reps at 50-60%+
5 sets of 4 reps at 60-70%+
3 sets of 3 reps at 70-80%
– Welcome to week three of our Strength cycle.
– Use a recent one-rep-max to find your percentages.
– Rest as needed between sets.
ADV RX
Cash-In 45/36 Calorie Bike
4 Rounds
5 Bar MU
10 OHS (135/95)
RX
Cash In 45/36 Calorie Bike
4 Rounds:
10 C2B
10 OHS (115/85)
CrossFit WOD, July 23, 2024
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 unweighted good mornings
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 inchworm + push-ups
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
– RX –
For time:
100-calorie row
100 box jump-overs (20/24 in)
1,000-m run
– INTERMEDIATE –
For time:
75-calorie row
75 box jump-overs (20/24 in)
800-m run
– BEGINNER –
For time:
60-calorie row
50 box step overs (20/24 in)
800-m run
Post-workout:
8 sets:
:20 double-unders
:10 rest
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
For time:
1,000-meter run
100 box or object jump-overs (20/24 in)
1,000-meter run
CrossFit WOD, July 22, 2024
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
– RX –
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
– INTERMEDIATE –
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
– BEGINNER –
5 rounds of AMRAP 3:
3 power cleans (55/75 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
– Welcome to week three of our Strength I cycle. Stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– If you choose to snatch in this session, consider performing the power snatch because you’ll squat snatch in the next workout.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
For load:
Deadlift
1-1-1-1-1-1-1)
– Welcome to week three of four in our Strength II Deadlift cycle.
– Your goal is to find a heavy single deadlift. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
– The last set should be the heaviest.
– Perform a new set every 3:00.
7 sets:
3 weighted pull-ups)
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible, but if needed to maintain sound mechanics, perform the same weight for multiple sets.
– Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are unable to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
3 sets:
16 double-dumbbell overhead lunges/leg (35/50 lb)
– Rest 2:00-3:00 between sets.
– This will challenge both the strength and mobility in your shoulders and midline.
– Find a dumbbell load that allows you to go unbroken.
– Focus on maintaining locked-out elbows throughout the entire set.
3 sets:
500-400-300-200-100 meter SkiErg
– Rest :30 between efforts and rest 3:00 between sets.
– 25:00-30:00.
– 1 set is 1,500 meters.
– Building volume and capacity on the SkiErg through shorter more intense intervals.
– Shoot for no more than a 1:00 difference between set 1 and set 3.
– Modification: Row the same distance.
CrossFit WOD, July 21, 2024
2 sets:
10 leg swings/leg
10 alternating box step-ups
:10 single-arm plank hold/side
5 push-ups
5 scap pull-ups
10 ring rows or 1-5 strict pull-ups
– RX –
For time:
5 rounds:
12 alternating box step-ups (20/24 in)
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (20/24 in)
3 wall walks
– INTERMEDIATE –
For time:
5 rounds:
12 alternating box step-ups (20/24 in)
4 jumping bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (20/24 in)
2 wall walks
– BEGINNER –
For time:
3 rounds:
12 alternating box step-ups (12/20 in)
6 jumping pull-ups
– Rest 2:00
3 rounds:
12 alternating box step-ups (12/20 in)
3 inchworms + push-up
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
For time:
5 rounds:
12 walking lunge steps
6 double-dumbbell devils presses (35/50 lb)
– Rest 2:00
5 rounds:
12 walking lunge steps
3 wall walks
– 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.