WOD
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
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
CrossFit WOD, July 19, 2024
For load:
Deadlift
3-3-3-3-3+)
– Max reps on the last set.
– Welcome to week two where we will deadlift for the next four weeks.
– Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
Running and rowing warm-up
1 set:
Partner 1: 200-meter run
Partner 2: 200-meter row
– RX –
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
– INTERMEDIATE –
3 rounds for time:
600/800-m row
40 burpees
40 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
– BEGINNER –
3 rounds for time:
400/500-m row
30 burpees
30 box step-ups (12/20 in)
400-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
Partner Small
3 rounds for time:
800-meter ruck (20/30 lb)
50 burpees
50 object jumps (20/24 in)
800-meter run
– Partners break up the ruck, burpees, box jumps, and runs as needed; one partner moves at a time.
– Jump on to or over a thigh-high object.
– 45:00 time cap.
CrossFit WOD, July 18, 2024
1 set:
30 jumping jacks
5 single-arm dumbbell deadlifts/arm
10 single-dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
1 set:
10 up-downs
5 single-arm dumbbell cleans/arm
5 single-arm dumbbell push presses/arm
1 set:
10 up-downs
5 single-arm dumbbell clean and jerks/arm
10 up-downs
– RX –
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)
– INTERMEDIATE –
For time:
15-12-9
Pull-ups
DB clean and jerk/right arm (20/35 lb)
DB clean and jerk/left arm (20/35 lb)
– BEGINNER –
For time:
15-12-9
Ring rows
DB hang clean and jerk/right arm (10/15 lb)
DB hang clean and jerk/left arm (10/15 lb)
Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.
Accumulate:
1:00 banded shoulder stretch/side
For time:
21-15-9
V-ups
Alternating double-dumbbell renegade rows (35/50 lb)
Right-arm dumbbell clean and jerks (35/50 lb)
Left–arm dumbbell clean and jerks
CrossFit WOD, July 17, 2024
Rowing warm-up
Set 1: Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs.
15 pulls on the rower (easy pace)
Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
EMOM 6:
1 squat clean thruster
– Build to a heavy single.)
– RX –
AMRAP 12:
10-calorie row
3 thrusters (125/185 lb)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.
– INTERMEDIATE –
AMRAP 12:
8-calorie row
3 thrusters (95/135 lb)
10-calorie row
3 thrusters
12-calorie row
3 thrusters
– Add 2 calories each round until time expires.
– BEGINNER –
AMRAP 12:
6-calorie row
3 thrusters (45/65 lb)
8-calorie row
3-thrusters
10-calorie row
3 thrusters
– Add 2 calories each round until time expires.
1 set:
200-m recovery walk
1:00 couch stretch/leg
AMRAP 12:
10 weighted step-ups (20/30 lb) (20/24 in)
7 double-dumbbell thrusters (35/50 lb)
12 weighted step-ups
7 double-dumbbell thrusters
14 weighted step-ups
7 double-dumbbell thrusters
– Add 2 steps each round until time expires.
CrossFit WOD, July 16, 2024
– RX –
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.
– INTERMEDIATE –
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (20/35 lb) after each set of sit-ups.
– BEGINNER –
For time:
5-10-15-20
AbMat sit-ups
100-200-300-400
Run (meters)
– Perform a 50-m DB farmers carry (10/15 lb) after each set of sit-ups.
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-meter dumbbell farmers carry (35/50 lb) after each set of sit-ups.
CrossFit WOD, July 15, 2024
For load:
ADV RX Snatch
3 sets of 5 reps @ 50-60%
5 sets of 4 reps @ 60-70%
RX Strict Press
3 sets of 5 reps @ 50-60%
5 sets of 4 reps @ 60-70%
– Welcome to week two of our Strength cycle. For these eight weeks, stick with the lift you chose in week one.
– Use a recent one-rep-max to find your percentages.
For Time
50/40 Cal Bike
Into…..
10-9-8-7-6-5-4-3-2-1
Power Clean 135/95
T2B
into…
50/40 Cal Bike
RX 115/85
4 sets:
150-ft handstand walk
– Rest 2:00-3:00 between sets.
– 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.