WOD
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.
CrossFit WOD, July 1, 2024
2 sets:
:30 ring rows
:30 push-ups from the knees
:30 PVC pass-throughs
:30 air squats
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.)
– RX –
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135 lb)
– INTERMEDIATE –
9-7-5 reps for time of:
Low ring muscle-up transitions
Power snatches (65/95 lb)
– BEGINNER –
9-7-5 reps for time of:
Ring rows
Push-ups from the knees
Power snatches (35/45 lb)
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
For time:
9-7-5 reps for time of:
Burpees to a target (12 in)
Left-arm dumbbell squat snatches (35/50 lb)
Right-arm dumbbell squat snatches
6 sets for load:
1 snatch pull
1 hang power snatch
1 hang squat snatch
– 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 starting July 8.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank vs. going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
10 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
– 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 July 8.
– The suggested weight is added to the sled. Add a rope or a ring + strap to the sled to pull it. The rope or ring 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.
– Feel free to add load to the sled, but you should not have to stop moving.
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | 5-10 strict ring dips
– Scale toes-to-bar range of motion or adjust the movement to V-ups as needed. Use a band for the ring dips or scale to ring support holds as needed.
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
Modifications: 300-meter run, 700-meter bike
CrossFit WOD, June 30, 2024
CrossFit warm-up | 10:00
Goals
✔ Equipment: PVC, rings.
✔ Take time to demo each of the movements and scale athletes as needed before beginning.
✔ Have athletes perform 30 seconds of each movement of the CrossFit warm-up, moving at their own pace.
✔ Use this time to improve every athlete’s movement in some way as you prep for today’s skill work and workout.
Movement // Focus
Samson stretch // “Drive the knee forward and squeeze the belly tight.”
Samson stretch // “Drive the knee forward and squeeze the belly tight.”
Overhead squats // “Press up and keep the arms straight.”
Sit-ups // “Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.”
Good mornings // “Arch the chest up and squeeze the abs.”
Pull-ups // “Pull the bar down to the floor until the chin is above the bar.”
Dips // “Shoulders below the elbow at the bottom of the dip.”
Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice
– RX –
3 rounds for time:
15 double-DB hang power cleans (35/50 lb)
20 walking lunges
– INTERMEDIATE –
3 rounds for time:
15 double-DB hang power cleans (25/35 lb)
20 walking lunges
– BEGINNER –
3 rounds for time:
10 double-DB hang power cleans (15/25 lb)
12 walking lunges
1 set:
1:00 pigeon stretch/leg
1:00 saddle stretch
3 rounds for time:
15 double-dumbbell hang power cleans (35/50 lb)
20 walking lunges
CrossFit WOD, June 29, 2024
3 sets:
:30 bike, row, or ski
5 push-ups to down dog
5 Kang squats
10 deadlifts (empty barbell)
– RX –
AMRAP 12:
15 deadlifts (95/135 lb)
10 push presses
5 strict handstand push-ups
– INTERMEDIATE –
AMRAP 12:
15 deadlifts (75/115 lb)
10 push presses
3 strict handstand push-ups
– BEGINNER –
AMRAP 12:
10 deadlifts (35/45 lb)
10 push presses
5 pike push-ups
Post-workout:
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold
1 set:
1:00 lacrosse-ball tricep mash/side
1:00 lacrosse-ball front delt mash/side
AMRAP 12:
15 dumbbell deadlifts (35/50 lb)
10 dumbbell push presses (35/50 lb)
5 strict handstand push-ups
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
6×2 add weight to a heavy set of 2
-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
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.