WOD

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CrossFit WOD, August 23, 2022

8/23/22

Weightlifting
Tall Clean (5×3 @ LIGHT WEIGHT (:3s bottom pause))
This is used to help train speed under the bar. We want the bar to meet the shoulders in the bottom of the squat
Avoid letting the barbell crash down on you by moving the elbows forward quickly into the front rack position

THIS IS ABOUT QUALITY, NOT LOAD

Squat Clean and Jerk (5 x 1 (3 squat cleans + 1 Split Jerk))
65 – 70%
Squat clean should be performed as single reps not touch and go.

just put your final weight in WODify

Metcon
Metcon (AMRAP – Reps)
5 Rounds x AMRAP 3:
21/15 Cal Row
9 Box Jumps 30/24"
Max Power Cleans

Rest 1:30 Between rounds

ADV RX RX
R1: 95/65 75/55
R2: 135/95 95/65
R3: 155/105 135/95
R4: 185/135 155/105
R5: 225/155 185/135

Scaled
75/55
75/55
95/65
135/95
155/105

You should have about 1 minute to complete. Your final barbell should not exceed more than 75% or 1RM Power Clean.
Row 1:15
Box Jumps :45s
Cleans 1:00

CrossFit WOD, August 22, 2022

8/22/22

Metcon
Metcon (AMRAP – Reps)
Skill Practice

10 Minutes of Pulling Skill Practice

OPTIONS
* Ring Muscle-ups
* Strict Ring Muscle-ups
* Bar Muscle-ups
* Strict Bar Muscle-ups
* Pegboard
* Strict Pegboard
* Rope Climbs (With Legs)
* Butterfly Pull-ups
* Butterfly Chest to Bar Pull-ups
* Seated Legless Rope climbs

– Choose one for today that you believe will benefit you most. We’ll practice skills all year, so there is no right or wrong.

– Score: Enter number of reps/attempts completed and record what you did/how you did them in your notes so you can keep track throughout the year. 

Back Squat (5 Sets:5-Reps @ 60-65%  *6-8 Second Eccentric)
– For EACH squat, control down for 6-8 seconds, but fire up as fast as you can out of the bottom. 

– Watch a clock or have someone count out loud for you so you complete the full 6-8 seconds to get the most out of these reps.
 
– Score: Enter heaviest set. Record sets/reps in your notes. 

Metcon

CrossFit WOD, August 20, 2022

8/20/22

Metcon
Metcon (Time)
Partner WOD
ADV RX
6 Rounds For Time:
20 Box Jumps or Step Ups
20 Double DB Squats 50/35
20 Alternating DB Snatch 50/35
10 Bar MU

RX
C2B

Scaled
pull-ups
35/20

Same DB weight for ADV RX AND RX

CrossFit WOD, August 19, 2022

8/19/22

Metcon
Metcon (AMRAP – Reps)
4 Rounds For Reps:
400m Run together
Partner A does a max unbroken set of strict Press
Then…
Partner B does a max unbroken set of strict Press
15 Sit-ups together at the same time

Barbell 60% 1 RM Strict Press

Metcon
Metcon (Time)
120/90 Cal Bike For Time

CrossFit WOD, August 17, 2022

8/17/22

Weightlifting
Back Squat (Build to heavy single)
Barbell Wam-up
With An Empty Barbell
10 Back Squats  

Then…
1-2 Back Squats @ 50%
1-2 Back Squats @ 60%
1-2 Back Squats @ 70% 
1 Back Squat @ 80% 
1 Back Squat @ 85%
….Keep building with small jumps until you reach your heavy single for the day.

15 minute Time Cap

Metcon
Metcon (3 Rounds for reps)
Power Clean

Unbroken Sets For Load:
15-12-9 Power Cleans

Rest As Needed Between Sets.

15 minute Time Cap

Metcon (AMRAP – Reps)
15 Minutes For Total Reps:
5 Minute Max Bike Calories
4 Minute Max Air Squats
3 Minute Max DU
2 Minute Max T2B
1 Minute Max Burpee to Target

CrossFit WOD, August 16, 2022

8/16/22

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-Ups

1 Set:
Max Unbroken Strict Pull-Ups

Scaled Red band

Metcon
Boat Race (Time)
3 RFT:
500m Row
400m Run
3 mins rest between rounds

– Row: All athletes will row 500m as this is a repeat workout. Each row should be completed in 2:15 or less. Modify to 400m if you cannot row faster than a 2:15 pace.

– Run: Should be completed in 2:15 or less.

– With rest built in, the goal is to find an aggressive pace for each of the three rounds.  

– While we want to be aggressive, we still want to balance the speed across the row and the run. 

– Treat the whole workout like you’re completing 1000 meter rowing sprints. Try to maintain the same pace.

– try to put an equally effort into both movements

– Score: Total time including rest. 

Scaling Options
– 24/18 Cal Bike
– 400m Ski
– 30 x 10m Shuttle Run 

Gymnastics
Metcon (Time)
ADV RX
40 Mat Lenghts for time

RX
For Time:
30 Devils Press 50/35

Scaled
30 Devils Press 35/20

CrossFit WOD, August 15, 2022

8/15/22

Weightlifting
Push Press (Build to a heavy single)
– Hit at least 5 warmup sets of 1-2 reps before making first attempt at heavy single.

Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs 20 / 14 lb to 10/9ft.  

On the Minute [Starting at 1:00]:
5 Deadlifts 225 / 155 lb

– Aim for unbroken sets of deadlifts.

– Have a number of wallballs you’d like to complete each round. A solid number would be somewhere between 15 and 25 reps. From there, you can choose to break things up right from the start or go for big sets for as long as you can. The first round, you can bank a few extra reps.
 
– Pick a minimum number of wallballs you know you can always pick the ball up. Say your number is 5 reps. If at any point you are feeling gassed, count 5s, then pick up the ball and do 5 reps, this way, you can minimize your breaks.

– Always leave about 5-10s to transition between your last wallball to the deadlifts.  

– Wallballs: Athletes should be able to complete at least 20 wallballs unbroken when fresh if using Rx weight.

– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps should be completed in less than 20s each minute.

– Note: This workout STARTS on the WALLBALLS.
 
– Score: Total wallball reps. 

Scaled weight is
DL 185/125 WB 20/14

CrossFit WOD, August 14, 2022

Field Day

Metcon
Metcon
2PM Rescue Squad Park
We may not get all these events in but we have some ideas to play with.
Event 1: Watermelon Relay
Event 2: Pass, Kick, Punt for Distance
Event 3: red band three legged race
Event 4: egg and spoon race with a twist
Event 5: Kettlebell horseshoe

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