WOD

Main – CrossFit

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Main WOD

M-1: Pull up complex

3 weighted pull ups 45/25
5 strict pull up
7 kipping pull up
Each set must be unbroken to count
10 sets for time

Competition WOD

C-1: Pull up complex

3 weighted pull ups 45/25
5 strict pull up
7 kipping pull up
Each set must be unbroken to count
10 sets for time

SWOD

A: Clean position DB Box Jumps (8 x 2)

Similar to deadlift position box jumps except with more upright posture. Start with dumbbells rested at height that the bar would be set at.
*45 sec rest
**Height above what you can land fully extended on.

B: Box Squat Box Jumps (Above parallel) (8 x 2)

Squat to a box in a squat above parallel, then jump on top of another box, building speed out of the bottom as fast as possible.
*45 sec rest
**Box height of the box you jump to should be above what you can land on fully extended.
***Box that you sit on should be below parallel.

C: Front and Rear Foot Elevated Split Squat (4 x 16 (Total))

Split squat where the rear foot and front foot are both elevated.

D: Glute-Ham Raises (4 x Maintainable Reps)

Sub hip extension if full raise isn’t doable yet.

E: Hanging Leg Raises (4 x Maintainable reps)

Main – CrossFit

OK this is the week we’ve been training for…let’e get it!!!

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Main WOD

M-1: Back Squat (Establish a 1 RM in 20 min)

M-2: Bench Press (Establish a 1 RM in 20 min)

Competition WOD

C-1: Snatch (3 x 70% / 2 x 75% / 1 x 80% / 1 x 85%)

C-2: Clean and Jerk (3 x 70% / 2 x 75% / 1 x 80% / 1 x 85%)

C-3: Snatch Pull (5 x 95% / 5 x 100% (2))

c-4: 3 x 3 snatch PP + OHS (75% / 85% / 92% / 97% / 100%)

3 snatch grip push press into 3 OHS

SWOD

A: Push Jerk (3 RM (3-5 sets @ 85%+))

B: Rings Push Ups – Rings Turned Out (2 x Max Reps)

Push up on the rings where you turn the rings out at the top of the push up.

C1: Ring Rows (5 x 10)

Find a height that allows you to do all 5 sets of 10 with good body position.

C2: Seated DB “Power Cleans” (5 x 10)

Not really a power clean but a movement to work external rotation.

D: Snatch Grip Shrugs (4 x 8)

Strict shrug with snatch grip.

E: Hammer Curls (2 x 20)

Neutral grip DB curls.

Main – CrossFit

With the good M/W Oly program, we will focus on getting a bit more gym-nasty over the next Sunday cycle.

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M-1: Metcon (AMRAP – Rounds and Reps)

5 AMRAP – Strict
4 HSPU – (scale with Abmats or perform on decline)
6 Pull-ups (any grip) – (sub ring rows)

Rest 5 min

M-2: Metcon (AMRAP – Rounds and Reps)

5 AMRAP – Kipping
6 HSPU – (scale with 10 DB push press)
8 Pull-ups (scale with bands)

Rest 5 min

M-3: Metcon (AMRAP – Rounds)

Death by 10m

Main – CrossFit

Remember we are testing 1RMs next week
Have a relaxing and easy weekend

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Main WOD

M-1: Metcon (Time)

4 rounds of
500m row
50 DUs
30 air squats
10 burpees

Competition WOD

C-1: 30 Muscle-Ups (Time)

30 muscle-ups for time

C-2: Thompson (Time)

10 Rounds for time of:
1 Rope Climb, 15′
29 Back Squats, 95#
10m Barbell Farmer Carry, 135#
*Begin the rope climbs seated on the floor*
Farmers carry is 1 bar each hand
Have fun….

Main – CrossFit

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Main WOD

M-1: AIrdyne intervals (Calories)

3 sets each for max cals
30s airdyne
3-4 min rest

M-2: HSPU / GHD (12-9-6)

12-9-6 HSPU
24-18-12 GHD sit up
Scale= HRPU and weighted sit ups

Competition WOD

C-1: Behind The Neck Jerk (3 x 75% / 3 x 85% / 3 x 90% / 3 x 95%)

C-2: 3 position snatch (3 x 60% / 3 x 65% / 3 x 70% / 3 x 75%)

high hang
mid hang
floor

C-3: 3 position clean (3 x 60% / 65% / 0% / 75%)

high hang
mid hang
floor

C-4: Clean Pull (5 x 95% / 5 x 100% / 2 x 5 x 105%)

C-5: Plyos (4 x 20 jumps/side to sides/med ball jumps)

Various

SWOD

A: Front Squat (5 RM)

At least 3 sets above 80%, at most 5 sets to find 5 RM.

B: Back Rack Walking Lunges (3 x 20 Steps)

Walking Lunges with bar on back.

C: RDL (1 x 20 AFAP @ 50% + 20 lbs)

Romanian Deadlift

D: Reverse GHD Sit Ups (3 x 5-10)

With back on GHD, straight legs and hands in the foot holds, raise legs up, then lower them back down.

Main – Mobility with Roskopf

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Metcon (No Measure)

Getting ready for last week of strength cycle.
A) Global foam rolling circles
-quads, adductors, hams, calves, delts, lats
B) Lacrosse pecs, upper back
C) Twisting windmills
D) 5 minute squatarooni.

Main – CrossFit

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Main WOD

M-1: Metcon (Time)

Around the World
or
5k row @ 70%

SWOD

A: Tempo Push Ups (3 x Max Reps @ Tempo of 31X0)

Push ups at a specific tempo. First number is the eccentric portion of the movement, the second is the amount of time spent in the bottom position, the third is the time it takes to perform the concentric portion and the fourth is the time that you spend at the top of the movement.

B1: Rings Pull Ups (4 x 8)

Pull up on gymnastic rings.
Add weight if possible.

B2: Seated DB “Power Cleans” (4 x 12)

Not really a power clean but a movement to work external rotation.

C: DB OH Press (Arms to sides) (4 x 6)

Palms Forward

D1: Snatch Grip Shrugs (4 x 8)

Strict shrug with snatch grip.

D2: Overhead DB Tricep Extension (3 x 15)

E: Farmer’s Carry (3 x Max Distance)

Use Gripsfear grips. Choose a weight you can do for at least 30 m at a time.

Main – CrossFit

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Main WOD

M-1: Metcon (Time)

200m run
15 DL @ 155/105
12 box jumps 24/20
4 rounds for time

M-1: Kettlebell Snatch (3 x 10 @ AHAP w/good form)

SWOD

A: CrossOver Symmetry (1 x 8)

Activation

B: Metcon (AMRAP – Rounds)

Tempo/Recovery Run (70-75% effort)

25 Minutes of:
10 Light KB Swings
10 AbMat Sit Ups
20 Speed Step Jump Rope
100 M Run
100 M Walk

Competition WOD

C-1: Front Squat (3 x 85% / 3 x 90% / 3 x 95% / 3 x100%)

Based off of your 5RM

C-2: Back Squat (5 x 75% / 5 x 85% / 5 x 90%)

Based off of your 5 RM

C-3: Shoulder Press (5 x 40% / 5 x 50%)

Based off of 1 RM jerk

C-4: Push Press (3 x 60% / 3 x 65% / 3 x 70%)

Based off of 1 RM jerk

C-5: Dips (3 x max ( no more than 20))

C-6: Barbell bicep curl (3 x 8 AHAP)

Work the peak!!

C-7: Back extensions (3 x 15 (squeeze at top))

Main – CrossFit

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Main WOD

M-1: Iron Mike (Time)

1 mile run
30 C/J 155/105
2 k row

Competition WOD

C-1: Iron Mike (Time)

1 mile run
30 C/J 155/105
2 k row

SWOD

A: DB Box Jump – Deadlift Position (1 Every 30 Seconds for 10 Minutes)

Start from a dead stop deadlift position with dumbbells hanging by sides, then perform a box jump.
Start from dumbells resting on something that puts them at the same height as a deadlift (45 + 25 lb bumper is about the right height)

B: Weighted Step-ups (3 x 8)

Height above knee.

C: Good Mornings (3 x 8)

From standing position.

D: Banded GHD Sit Up (4 x 8)

Main – CrossFit

De loading this week….no extra work , running, etc….if you want to PR then stick to the plan this week….cheers!

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Skill Work

S-1: Front Squat

Main WOD

M-1: Wallball / MU (Time)

6 rounds for time of
25 wall ball
5 MU / 10 C2B pull ups

Competition WOD

C-1: Split Jerk (3 x 65% / 3 x 70% / 3 x 75% / 3 x 80%)

C-2: Snatch (3 x 65% / 3 x 70% / 3 x 75% / 3 x 80%)

C-3: Clean (3 x 65% / 3 x 70% / 3 x 75% / 3 x 80%)

C-4: Snatch Pull (5 x 95% / 5 x 100% / 5 x 105% (2))

C-5: 3 x 3 snatch PP + OHS (75% / 85% / 90% / 95%)

3 snatch grip push press into 3 OHS

O-1: 3 x 3 sn + oh

3 power snatch + 3 OHS

O-2: Snatch EMOM

12 min EMOM of 2 heavy-ish snatches

SWOD

A: Push Jerk (5 RM)

B: Ring Push Ups (2 x Max Reps)

Push Up til shoulders touch rings or below.

C1: Bent Over Row (4 x 8)

C2: Band Pull Aparts (4 x 8)

D: DB Shrugs (3 x 12)

Palms in.

E: Hammer Curls (2 x 20)

Neutral grip DB curls.