WOD
CrossFit WOD, July 11, 2024
– Welcome to week 1 of our Strength cycle. For the next eight weeks, on Thursday choose between Push Jerk or Split Jerk and stick with the same one for all 8 weeks.
– Use a recent 1-rep-max to find your percentages.
7 Sets For total load:
ADV RX Split Jerk
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%
OR
For total load
RX Push Jerk
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%
4 rounds for time:
15 hang power cleans (115/85)
15 over the bar burpees
CrossFit WOD, July 10, 2024
– Welcome to week 1 of our Strength cycle. For the next eight weeks, on Wednesday’s choose between Power Clean or Squat Clean and stick with the same one for all 8 weeks.
– Use a recent 1-rep-max to find your percentages.
7 Sets For total load:
ADV RX Squat Clean
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%
OR
For total load
RX Power Clean
4 sets of 5 Reps @ 50-60%
3 sets of 4 Reps @ 60-70%
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
SCALE:
HSPU with pike push-ups off a box or DB Push Press
Pistols to a target or 10 Alt. Lunges 5/5
Pull-ups with Ring Rows
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
– RX –
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
– INTERMEDIATE –
AMRAP 20:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
– BEGINNER –
AMRAP 20:
5 push-ups from the knees
10 reverse lunges
10 jumping pull-ups
Rest :30
CrossFit WOD, July 9, 2024
Warm-up | 6:00
3 sets:
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able.
Rest, stretch, recover.
For load:
5-5-5-5-5
Back squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
)
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
5 x 1:00 rounds for reps of:
10 dumbbells reverse lunges (35/50 lb)
Max-rep dumbbell front squats
– Use two DBs.
CrossFit WOD, July 8, 2024
– RX –
6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)
– INTERMEDIATE –
6 rounds for time of:
10 DB burpee deadlifts (20/35 lb)
10 box jumps (20/24 in)
– BEGINNER –
6 rounds for time of:
10 DB burpee deadlifts (10/15 lb)
10 box step-ups (12/20 in)
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch
– STRENGTH I –
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and 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 barbell out of a rack for the jerk.
– Rest as needed between sets.
For load:
Deadlift 5-5-5-5-5+
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will deadlift for the next four weeks. – Find a heavy set of 5 deadlifts. 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.
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
– Use the heaviest pair of kettlebells possible that allows for a challenging but manageable unbroken 1-minute hold.
– Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.
10 sets:
50-ft handstand walk
– Rest 1:00 between sets
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start. If 50 feet is too far, reduce the distance to accommodate your ability.
– Spend no more than 20 minutes on this session.
15 sets for time:
600-meter C2 bike
– Rest :30 between sets.
– All sets under 1:30.
– Start at a conservative pace and speed up after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
– C2 bike substitutions: 1,000-m Assault bike, 1,000-m Echo bike, 300-m row, 300-m SkiErg
CrossFit WOD, July 6, 2024
4 Rounds of:
20 Pull-ups
20 Front Squats 135/95
200m Run
Directly into……
4 Rounds of:
20 T2B
20 Power Cleans 135/95
200m Run
ADV RX C2B
CrossFit WOD, July 5, 2024
EMOM x 10
2 Back Squats around 65% of 1 RM
Same Weight across
5 Rounds For Time:
10 Wallballs 20/14lbs
30 Sit-ups
10 Wallballs
12/10 Calorie Row
Post-workout
Accumulate:
30-50 GHD hip extensions
CrossFit WOD, July 4, 2024
Partner Glen
30 Clean and Jerks 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Split Reps and Run Together
CrossFit WOD, July 3, 2024
– RX –
Cash In: 50 Goblet Squats (32/24kg) + 50 Step-ups (no weight)
Directly Into 20 minutes to establish max calories on a machine of your choice.
Score is total Calories. Use the clock on your machine. No Rest after Cash-In.
CrossFit WOD, July 2, 2024
3 sets:
20 jumping jacks
20 mountain climbers
20 alternating plank shoulder taps
10 hollow rocks
5 hand-release push-ups
Pre-workout
Handstand and handstand walk practice
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
)
– RX –
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk
– INTERMEDIATE –
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep handstand shoulder taps
– BEGINNER –
On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep pike shoulder taps
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
Every 2:00 minutes for 5 sets:
10 double-dumbbell shoulder press (35/50 lb)
Rest 3:00
On a 3:00 clock:
Max-distance handstand walk
– Modify to bench press if you have a bench available.
– Modify to wall walks or shoulder tap variations if unable to perform handstand walks.
Off the Rack