WOD
CrossFit WOD, October 15, 2024
1 set:
5 inchworm + push-ups
5 over/under-the-fence/direction
100-meter jog
1 set:
5 push-ups from the knees
5 elbow-to-instep/leg
100-meter run (faster)
1 set:
5 push-ups
:20 Samson stretch/leg
– RX –
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run
– INTERMEDIATE –
3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run
– BEGINNER –
3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run
– MASTERS 55+ –
3 rounds for time:
21 push-ups
12 hang power cleans (65/95 lb)
800-m run
Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
21-15-9 reps for time of:
Single-DB thrusters (35/50 lb)
Up-downs to a target (6 in)
CrossFit WOD, October 14, 2024
2 rounds:
200-meter jog
10 toe touches
10 calf raises
10 unweighted good mornings
5 inchworm + 1 push-ups
EMOM 9:
1 deadlift
)
– RX –
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)
– INTERMEDIATE –
10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)
– BEGINNER –
10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)
– MASTERS 55+ –
10 rounds for time:
20 double-unders
3 deadlifts (165/245 lb)
1 set:
1:00 pigeon/side
1:00 standing calf stretch/side
10 rounds for time:
30 double-unders
7 double-DB deadlifts (35/50 lb)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. Continue to 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.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
For load:
Front squat
3-3-3-3-3+
– Max reps on the last set.)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications:
Farmers carry: Dumbbell box step-ups
Sandbag hold: Load, dumbbell, or kettlebell front-rack hold
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
4 sets on a bike:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– :40-:55 on the 500-meter sprints.
– No more than 4:30 spent on any interval.
– Start at a conversational pace and build into a full sprint.
– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
– 500 meters at an easy to moderate pace (1:00-1:20).
– 500 meters at a sprint pace (:40-:55).
– 1000 meters at a standing bike pace (1:40-2:05).
– Modifications: row or ski half the distance.
CrossFit WOD, October 12, 2024
AMRAP 30
120/90 Calorie Bike
90 Power Snatches 115/85
120/90 Calorie Bike
90 Clean & Jerks 135/95
Max Calorie Bike
-One person works at a time
-Split reps as you’d like
-Mixed Team Calories
– 2 Guys, 1 Girl 110
– 2 Girls, 1 Guy 100
CrossFit WOD, October 11, 2024
– RX –
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
21-15-9
Burpee Pull-ups
Step-ups
CrossFit WOD, October 10, 2024
Running line drill warm-up
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Shuttle runs
– RX –
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.
1 set:
1:00 foam roll calves
1:00 standing pike stretch
Same as Rx’d
Same as Rx’d
CrossFit WOD, October 9, 2024
Plyometric warm-up
Progression // Focus
Calf raises // Press onto the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Multiple box jumps // Keep the knees in line with the toes during the landing on the floor and the box.
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
– RX –
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
– INTERMEDIATE –
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
– BEGINNER –
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
1 set:
1:00 banded shoulder stretch/arm
5 rounds for time:
5 wall walks
10 object jump-overs (20/24 in)
20 sit-ups
5 rounds for time:
5 burpee chest-to-bar pull-ups
10 box jumps or step-ups (20/24 in)
20 AbMat sit-ups
CrossFit WOD, October 8, 2024
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
– RX –
AMRAP 12:
25/36 cal on any machine
72 double-unders
– INTERMEDIATE –
AMRAP 12:
20/28 cal on any machine
50 double-unders
– BEGINNER –
AMRAP 12:
12/17 cal on any machine
50 single-unders
4 sets:
10 good mornings
– Start light and build in load as quality mechanics allow.)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
AMRAP 12:
400-m run
72 double-unders
AMRAP 12:
25/36 cal on any machine
50 double-unders
CrossFit WOD, October 7, 2024
Power Snatch
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. Stick with the lift you chose in week one.
– Use a recent one-rep-max to find your percentages.
– Rest as needed between sets.
Squat Snatch
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. Stick with the lift you chose in week one.
– Use a recent one-rep-max to find your percentages.
– Rest as needed between sets.
Strict Press
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. Stick with the lift you chose in week one.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the Strict Press
– Rest as needed between sets.
– Welcome to week two of our Strength II cycle where we will front squat for four weeks.
– Find a heavy set of 3 front squats 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.