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CrossFit WOD, June 30, 2024

CrossFit – Sun, Jun 30

General Warm-up

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.”

Skill work (Checkmark)

Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice

240630 (Time)

– 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

Stretching

1 set:
1:00 pigeon stretch/leg
1:00 saddle stretch

– AT-HOME – (Time)

3 rounds for time:
15 double-dumbbell hang power cleans (35/50 lb)
20 walking lunges

CrossFit WOD, June 29, 2024

CrossFit – Sat, Jun 29

General Warm-up

3 sets:
:30 bike, row, or ski
5 push-ups to down dog
5 Kang squats
10 deadlifts (empty barbell)

240629 (AMRAP – Rounds and Reps)

– 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

Skill work (Checkmark)

Post-workout:
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold

Stretching

1 set:
1:00 lacrosse-ball tricep mash/side
1:00 lacrosse-ball front delt mash/side

– AT-HOME – (AMRAP – Rounds and Reps)

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

CrossFit – Fri, Jun 28

General Warm-up

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

Back Squat (6×2 climbing)

6×2 add weight to a heavy set of 2

Partner WOD (Time)

-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

CrossFit – Thu, Jun 27

Warm-up

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

Shoulder Press (Weight)

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

Metcon (Time)

1 mile run

2,000m row

100 cal bike

partition however you wish

CrossFit WOD, June 26, 2024

CrossFit – Wed, Jun 26

General Warm-up

1 set:
10 PVC pass throughs
10 PVC alternating back rack lunges

10 PVC Good Mornings
10 push-ups
10 air squats
5 burpees

Stretching

1 set:
1:00 couch stretch/leg
1:00 child’s pose stretch

Front Squat (6×2 climbing )

6×2 add weight as you go. Log your heaviest set of 2

Metcon (Time)

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

CrossFit – Tue, Jun 25

General Warm-up

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

Skill work (Checkmark)

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

Since U Been Gone (AMRAP – Rounds and Reps)

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

Gun Show

5 sets of 10 Dumbbell Floor Press

5 sets of 10 Empty Barbell Curls

CrossFit WOD, June 24, 2024

CrossFit – Mon, Jun 24

General Warm-up

1 set:
200-meter jog
10 slow calf raises
:20 single-unders
:20 Samson stretch/leg
:20 single-unders
:20 Cossack squat stretch/leg

240624 (Time)

– RX –
4 rounds for time:
800-m run
75 double-unders

– INTERMEDIATE –
4 rounds for time:
800-m run
25 double-unders

– BEGINNER –
3 rounds for time:
600-m run
25 single-unders

Skill work (AMRAP – Reps)

Post-workout:
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.

Stretching

2 sets:
:30 calf stretch/leg

– AT-HOME – (Time)

4 rounds for time:
800-meter run
75 double-unders

Work Your Weakness
– STRENGTH I – (7 Rounds for reps)

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 65-75%

– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we take a break from a structured cycle and then return on the week of July 8.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.

Back Rack Lunge (STRENGTH II
For load:
Back rack lunge
10-8-8-6-6)

– Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week.
– Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.

Bench Press (STRENGTH III
For load:
Every 2:00 for 3 sets:
1 bench press

Every 2:00 for 3 sets:
3 bench presses

Every 2:00 for 3 sets:
5 bench presses)

– Building pressing strength and stamina.
– Decrease loading as reps increase.
– Perform the singles at 85-100% of 1-rep-max bench press.- Perform the sets of 3 at 80-90% of 1-rep-max bench press.
– Perform the sets of 5 at 75-85% of 1-rep-max bench press.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– Modifications: Load, dumbbell bench press, strict press, weighted push-up, close grip bench press.

– SKILL I – (2 Rounds for reps)

EMOM 8:
2 dumbbell overhead squats/arm

Rest 1:00

EMOM 8:
1 dumbbell Turkish get-ups/arm

– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
– Worry less about the loading and focus on being in the right position at the right time.
– Dumbbell overhead squats: Focus on pressing up, on the dumbbell and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– Dumbbell Turkish get-up: Focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further the object gets away from the body, the more difficult the movement will be.
– Modifications: Adjust the load to something that allows you to focus on the technique of each movement. Once you have dialed in the technique, then increase the load.

– STAMINA I – (Time)

5 rounds for time:
200-meter SkiErg
– Rest :30 between rounds.

4 rounds for time:
400-meter SkiErg
– Rest 1:00 between rounds.

3 rounds for time:
600-meter SkiErg
– Rest 1:30 between rounds.

– 27:00-33:00.
– Increase cardio endurance.
– 200-meter intervals:
– 1:42/500 meters = :40.8
– 1:50/500 meters = :44
– 2:00/500 meters = :48
– 400-meter intervals:
– 1:42/500 meters = 1:21.6
– 1:50/500 meters = 1:28
– 2:00/500 meters = 1:36
– 600-meter intervals:
– 1:42/500 meters = 2:02.4
– 1:50/500 meters = 2:12
– 2:00/500 meters = 2:24
– As you warm-up, find a pace you can maintain for each distance. For example, don’t perform the first 200-meter effort in 40 seconds and your last one in 1 minute. You’re better off trying to hold 50 seconds for all 5 sets.
– You can get faster with each set, but not dramatically slower.
– Use your rest time to catch your breath and try to bring your heart rate down as much as possible. Focus on your breathing during this time.
– Modification: Row (same distance).

CrossFit WOD, June 23, 2024

CrossFit – Sun, Jun 23

General Warm-up

1 round:
8/10 calories
10 alternating slow toy soldiers in place
8/10 calories
10 alternating Samson stretch
8/10 calories
10 alternating plank reach throughs
8/10 calories
10 inchworm + push-ups

240623 (Calories)

– RX –
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb).

– INTERMEDIATE –
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (20/35 lb).

– BEGINNER –
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 10 alternating hang dumbbell snatches (10/15 lb).

Skill Work (Checkmark)

Post-workout
Accumulate:
50 DB good mornings
– Use the same single dumbbell from the workout.
– Hold the dumbbell at the chest.

Stretching

1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 12:
5 shuttle runs (25 ft)
5 burpees
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb).
– 1 shuttle run = 25 ft down + 25 ft back.

CrossFit WOD, June 22, 2024

CrossFit – Sat, Jun 22

General Warm-up

1 set:
:30 single-unders
20 alternating plank shoulder taps
5 single-arm shoulder presses/arm

1 set:
:30 single-single-double
:20 side plank hold/side
5 dumbbell shoulder presses
– Hold the top of each rep for :03.

1 set:
:30 double-unders
:20 hollow hold
10 dumbbell shoulder presses
– Cycle reps quickly.

Stretching

Accumulate:
1:00 foam roll calves
1:00 cobra stretch

Metcon (Time)

Partner WOD

3 Rounds For Time:
400 Meter Run TOGETHER
30 Power Cleans (135/95)
400 Meter Run TOGETHER
30 Burpee Box Jumps (24″/20″)

Metcon

Partner WOD

3 Rounds For Time:
400 Meter Run TOGETHER
30 Power Cleans (135/95)
400 Meter Run TOGETHER
30 Burpee Box Jumps (24″/20″)

Metcon (Time)

Partner WOD

3 Rounds For Time:
400 Meter Run TOGETHER
30 Power Cleans (135/95)
400 Meter Run TOGETHER
30 Burpee Box Jumps (24″/20″)

CrossFit WOD, June 21, 2024

CrossFit – Fri, Jun 21

General Warm-up

1 set:
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell bent-over rows
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell sumo deadlifts

Deadlift (Pre-workout:
4 sets:
3 deadlifts
– Build to a heavy set of 3.)
240621 (8 Rounds for reps)

– RX –
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).

– INTERMEDIATE –
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (10/14 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 125/185 lb).

– BEGINNER –
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots (6/10 lb) (9/10 ft)
– Athlete’s choice for deadlift load (suggested 65/95 lb).

Stretching

Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side

– AT-HOME – (8 Rounds for reps)

Every 2:00 for 8 rounds:
10 dumbbell deadlifts (35/50 lb)
10 dumbbell thrusters
– Use two DBs.

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