Main – CrossFit
Main WOD
M-1: Front Squat (3 x 8 @ 65% max)
M-2: Metcon (Time)
3 rounds for time of
15 box jumps 24/20
12 power cleans 115/75
9 S2OH 115/75
M-3: Metcon (AMRAP – Reps)
AMRAP 5 of
Strict pull ups
Competition WOD
Back to some basics… we will be adding squats and presses this week for the next several weeks….high volume to start , then lower reps/heavy weight
C-1: Skill dip/MU/DU (No Measure)
3 sets not for time of
10 ring dips
5 MU
50 DUs
Barbell complex (4 x 10 reps ; rest 4 b/t)
Squat clean / hang clean / push press / jerk
Men – 155# / 175 / 195 / 205
Ladies – 105 / 115 / 125 / 135
C-4: Metcon (Time)
3 rounds for time of
15 box jumps 24/20
12 power cleans 115/75
9 S2OH 115/75
Try to coordinate and do this portion with a running class…if that means doing this first then do that….
SWOD
SW-A: Pull-ups (Sadiv Set – 10 Minutes AMFRepAP)
*Each rep performed as fast as possible during concentric and lowered under control to passive hang before dropping.
**Single reps only.
***If you hit over 30 reps last time, add 5-10 lbs this time.
****Try to do part of this with main class
SW-B: Handstand Push-ups (Sadiv Set – 10 Minutes AMFRepAP)
*Each rep consists of controlled lowering portion of movement to explosive but strict concentric portion.
**Single reps only.
***If you hit over 30 reps, add a 1-2″ deficit to the movement.
****Sub 5 sets of maintainable reps pike push ups if you do not have strict, full range HSPU.
SW-C1: Elbows Out Ring Rows (5 x 7)
Ring rows done with elbows @ 90 degrees. Scale with degree of incline.
*Alternate b/t C1 & C2.
SW-C2: Weighted Bar Dips (5 x 7)
*Add weight if possible.
**Alternate b/t C1 & C2.
SW-D1: Bar Hang (3 x Maintainable times.)
Hang from a pull up bar.
*Goal is to eventually be able to get multiple 2 minute sets.
**Alternate b/t D1 & D2.
SW-D2: Wall Facing Handstand Hold (3 x Maintainable times.)
Handstand hold while facing wall. Ideally with hands as close as possible, chest, thighs and nose touching wall while maintaining hollow body.
*Goal is to eventually be able to get multiple 2 minute sets.
**Alternate b/t D1 & D2.