Author: cfdavis

[creativ_alertbox icon=”” colour=”custom” custom_colour=”#e28cb3″]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

Back Squat
3-3-3-3-3-3

Work up to a heavy 3 rep back squat.  Remember to track your knees over your feet and keep your torso upright. Each repetition should be as far below parallel as you can go! Don’t short the depth as the load gets heavier.  If you feel your chest falling forward drop some of the weight and make the reps perfect before you increase the load.

WOD

For time

10-1  rep rounds of

Push Press 115/75lbs
Front Squat 115/75lbs

Off Ramp WOD

For time

10-1  rep rounds of

Push Press 45/35lbs
Front Squat 45/35lbs

Strength

3-3-3-3-3-3-3-3

Weighted Pull-Ups

Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range.

WOD

AMRAP in 8 Minutes

5 Hang Power Cleans 155/105lbs
10 Box Jump Overs 24/20″

Off Ramp WOD

AMRAP in 8 Minutes

5 Hang Power Cleans
10 Box Step Overs

WOD

800M Run
50 Kettlebell Swings 24/16kg
40 Burpee Bar Hops
30 Clean & Jerks 135/95lbs

Off Ramp WOD

800 Run
40 Kettlebell Swings
30 Burpee Bar Hops
20 Clean & Jerks

WOD

For time

Row 2000 Meters

then

5 Rounds of
30 Air Squats
200M Run
100M Uneven Farmer Carry 32kg,24kg/20kg,16kg

You need two objects you can carry halfway to the wall and back!  Use kettlebells, dumbbells or for the bravest, two loaded barbells.  The walk doesn’t need to be unbroken but try to make it to the turnaround point with one arm on the heavier object and switch hands for the return trip.   We’ll start in heats on the rowers and from there we’ll move outside to finish the workout.

Off Ramp WOD

For time

Row 2000 Meters

then

3 -5 Rounds of
30 Air Squats to target
200M Run
100M Uneven Farmer Carry

Strength

EMOM for 10 Minutes
3 Push Press

Working from the floor perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

WOD

For time

21-15-9 rep rounds of

Power Clean 135/95lbs
Box Jump 24/20″
Toes-To-Bar

Off Ramp WOD

For time

21-15-9 rep rounds of

Power Cleans
Step Ups
Hanging Knee Tucks

Strength

Deadlift
3-3-3-3-3

Work up to a moderately heavy weight and perform 5 sets of 3 repetitions. Experienced lifters should work the same weight across all 5 sets.  If you are new to this movement start light and increase the load for each set and be sure to maintain your lumbar posture during the lift regardless of the weight on the bar.

WOD

AMRAP in 8 Minutes

3 Left Arm Dumbbell Hang Squat Clean 45/30lbs
3 Right Arm Dumbbell Hang Squat Clean 45/30lbs
6 Walking Lunge Steps with Dumbbell in Front Rack 45/30lbs

Hold the dumbbell any way you like but keep it at shoulder height during the lunges. Try holding it with both hands goblet style or alternate hands each round.

Off Ramp WOD

AMRAP in 8 Minutes

3 Left Arm Dumbbell Hang Squat Clean
3 Right Arm Dumbbell Hang Squat Clean
6 Bodyweight Lunges

Skill

3 x Through

1 Max Effort L-Sit
3 Wall Walks
5 Ring Dips

Work at your own pace and rest as needed between movements!

WOD

5 Rounds For Time

200M Run
30 Double Unders
15 Push Press 95/65lbs

Off Ramp WOD

3-5 Rounds For Time

200M Run
90 Single Unders with 1 Double Under every 30 Reps
15 Push Press 45/35lbs

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

Front Squats

3-3-3-3-3-3-3

Work up to a heavy 3 rep front squat.  Remember to track your knees over your feet and drive your elbows up. Make sure each repetition is as far below parallel as you can go! Don’t short the depth as the load gets heavier.  Keep your chest up for all 3 reps. If you feel your chest falling forward drop some of the weight and make the reps perfect before you increase the load.

WOD

AMRAP in 10 Minutes

Burpee Box Jumps 24/20″
7 Wall Ball Shots EMOM 20/14lbs 10/9′

The workout STARTS with 7 Wall Ball Shots at the top of EACH minute including the first minute, you will then perform Burpee Box Jumps  for the remainder of the minute.  Your score is your total number of Burpee Box Jumps  completed by the end of the 10 minutes.  Burpee Box Jumps can be performed facing the box or laterally but to “RX” this workout you must use a two footed jump and reach full extension at the top of the box.

Create a plan for yourself and try to stick with it.   Break up the wall balls with short rest if you have to and be sure to leave yourself a few seconds to reset for the next round after you score a few reps. Don’t forget to plan out how you will keep track of your reps. Counting both sets is part of the challenge!

Off Ramp WOD

AMRAP in 10 Minutes

Burpee Box Step Ups
14 Air Squats EMOM

If you think you might not be able to make all 10 of the Wall Ball Shots work on fast air squats with a target.  Switch to step ups if the jumps are not there today!

Skill

E2MOM for 14 Minutes
3 Power Snatch

Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes.  Try to do your reps touch and go if you can.  Make sure you are dropping underneath the bar to catch it a partial squat. If you are new to weightlifting start light and increase weight if the lifts are going well.

WOD

For Time

50-40-30-20-10 rep rounds of

Kettlebell Swings  24/16kg
Sit-ups

Off Ramp WOD

For Time

50-40-30-20-10 rep rounds of

Kettlebell Swings
Sit-ups

You’ll need a plan for this workout!  Don’t perform a max set of swings and go to failure out of the gate! Most of the workout happens in the first two rounds so start by breaking up that first set of 50 into manageable sets. Scale your swings by performing them russian style rather than drop down to a lighter weight if possible.

WOD

AMRAP in 20 Minutes

6 Deadlift 275/185lbs
12 Push-Up
400M Run

Off Ramp WOD

Your deadlift weight should be challenging but manageable.   Use a moderately heavy weight that you can easily perform a set of 6 while fresh. At no point should your lumbar be compromised even as you progress through the workout. Protect your back!