by admin | Jun 10, 2018 | WOD
WARM UP – MOBILITY
4-5 min dynamic warm-up + hip/thoracic movements
Blue band glute/core activation: steps, squats, glute bridges, deadbugs (hold a 10-15lb plate)
Pre-squat hip openers while explaining WOD A
WOD A
2/4 FRONT SQUAT/BACK SQUAT
25 mins to warmup and complete 5-6 working sets:
2 Front Squats, followed immediately by 4 Back Squats:
2 or 3 Sets @ 90-95%
3 Sets @ 95-100% (*remember this is 100% of your training max, not your 1RM!*)
-Rest approx. 2.5-3 mins or as needed between sets
-Percentages based off of your front squat training max
-Your “training max” for this cycle will be 90% of your Front Squat 1RM. So for example if your 1RM is 200lb, then your training max will be 180lb, use this to calculate percentages.
WOD B
Every 2 min x 6 (3 sets of each alternating):
B1) 8/leg x Front rack barbell Russian box step-ups (Complete 8 reps on your weaker leg first, then 8 on your stronger leg. Working leg stays on the box)
B2) 12-15 x Jumping back squats (keep these light, explosive, and unbroken. Empty barbell or 15-20% of 1RM back squat)
Optional Conditioning
PYRAMID OF QUADZILLA
Complete for time:
2-4-6-8-10-8-6-4-2 reps of:
Echo bike Cals
Double KB front rack lunges (alternating legs) (2×16/12kg)
ACCESSORY
3 super sets:
8-10 GH Raises
6-8/leg Single Leg RDL @3111 ( (use KB or DB in opposite hand to working leg)
10-15 V-ups or Tuck-ups + max effort set of hollow rocks
– rest 2-3 min between sets
by admin | Jun 10, 2018 | Weekly Summary
Monday: Front & Back Squat cycle / Lower body strength accessory (+ Opt. conditioning)
Tuesday: Push press & Pull-up volume + WOD
Wednesday: Power Snatch + WOD
Thursday: Aerobic conditioning intervals (mixed movements Row KBS WB)
Friday: Bench press & Deadlift + Accessory strength
Saturday: Benchmark WOD
Sunday: Clean & Jerk + Accessory strength
by admin | Jun 9, 2018 | WOD
WARM UP – MOBILITY
Dynamic hip and shoulder warm-up & stretch out
—
Overhead squat & Snatch warm-ups + technique drills
WOD A
SNATCH + HANG SNATCH + OVERHEAD SQUAT
Every 2 min x 8 sets: Snatch + Hang Snatch + Overhead squat
Sets 1-2 @ 60-65% of 1RM Snatch
Sets 3-4 @ 70-75%
Sets 5-6 @ 75-80%
Sets 7-8 @ 80-85%
WOD B
1 HALTING SNATCH DEADLIFT (HIP) + 2 SNATCH PULLS
Pause mid shin, above the knee, then stop at the high hang/hip position, return to the floor and complete 2 x snatch pulls.
Every 2 min x 4 sets: Build to a heavy set through 4 working sets @ 85-100% of 1RM Snatch
WOD C
BTN SNATCH GRIP PUSH PRESS X 6
BENT OVER ROW X 8
Every 90s x 8 sets (4 sets of each alternating)
C1) 6-8 Snatch grip push press
C2) 8-10 Bent over barbell rows
—
Build across the 4 sets
ACCESSORY
3 rounds:
15-20 x GHD Sit-ups
8-12 x Ring dips / Bar dips
6-8 x “ATYT” on light crossover symmetry bands
– rest ~2 min between rounds
by admin | Jun 8, 2018 | WOD
WARM UP – MOBILITY
Dynamic running warm-up
Banded shoulder activation (pulling + OH pressing)
2-3 alternating sets of your choice:
– Hanging prep: Scap pull-ups, beat swings, ring rows, strict pull-ups etc.
– Handstand prep: wall walks, HS shrugs, negatives, kipping HSPU practice
—
Review WOD A movements and scaling options
WOD A
CrossFit.com Hero WOD:
DEL
Complete for time:
25 Burpees
400m ball run (20/14)
25 Weighted pull-ups (20/10lb)
400m ball run (20/14)
25 Handstand push-ups
400m ball run (20/14)
25 Chest-to-bar pull-ups
400m ball run (20/14)
25 Burpees
—
“Weighed pull-ups” are strict only, use chains or dumbbells to load.
Kipping allowed on HSPU, but advanced athletes, scale up to strict HSPU’s
WOD B
3 sets for quality:
50 ft. “slider” inchworms (w/ toes on sliders, walk out to an extended hollow position, then slide toes to hands and repeat)
12-15/side med ball rotation wall tosses (use 15-20 lb) slam balls only)
15-20/side banded oblique rotation (red band attached to rig)
—
Start on any movement and rotate (share the sliders in groups of 3-4)
by admin | Jun 7, 2018 | WOD
WARM UP – MOBILITY
2 rounds:
Partner banded resistance sprints (50′ forwards + 50′ backwards each – use 2 green bands/pair)
50ft broad jumps
50 ft bear crawl
15-20 Banded good mornings
—
Green band hamstring floss + P-chain stretch stretch
WOD A
POWER CLEAN X 3
Every 2 min x 6 sets: 3 power cleans (1.1.1 – not touch and go, rest 5-7s between lifts)
Sets 1-2 @ 70-75% of 1RM power clean
Sets 3-4 @ 75-80%
Sets 5-6 @ 80-85%
(Last sets should be heavy, but consistent reps with good technique)
WOD B
DEADLIFT X 3
Every 90s x 10 (5 sets each alternating):
B1) Deadlift:
Set 1: 7 @ 75%
Set 2: 5 @ 80%
Sets 3-5: 3 @ 85-90%
(last 3 sets should all be “heavy” but not an absolute max, you do not need to build on these sets)
B2: 5 x 10-15 Push-ups
(Challenge as needed: weighed, banded, or regular/scaled, pick a rep scheme / scaling option that will allow 5 consistent sets)
Optional Conditioning
(If you are doing this “and” the accessory work, complete this first.)
Complete this on the bike and under the rig to stay out of the way for the next class warming up.
JOKERS WILD
Complete for time:
30 Cal Bike
30 Russian KB Swings (32/24kg)
30 Toes to bar
30 Burpees
ACCESSORY
3 rounds: rest as needed
8-10 x GH Raises
45-60s x Wall squat hold (hold weight plate on lap to challenge)
20-30s Hollow flutter kicks
by admin | Jun 6, 2018 | WOD
WARM UP – MOBILITY
Dynamic hip and shoulder circles
Red band shoulder activation (pull aparts, presses, rows etc.)
Ankle, quad, hip stretch (pistol prep)
—
Demo / Tech gymnastics movements and scaling options for WOD A.
WOD A
EMOM x 8 (4 sets of each alternating)
A1: Strict + Kipping ring muscle-ups (2-6 reps*)
A2: Alternating Pistols x 12-16 (Scale to suitable pistol progressions)
—
*Pick a number that is sustainable across the 4 sets, anywhere from 1+1 to 3+3
– scale to 2-3 spotted or jumping muscle ups, 3-5 low ring or banded transitions, or 6-8 false grip ring to chest rows.
– Rest 4 min –
EMOM x 8 (4 sets of each alternating)
B1: Rope climbs
B2: 20-30s Static handstand hold practice
—
Rope climbs: 1 legless + 1 w/ legs, 1-2 w/ legs, or 1-2 partial climbs, rope pull-ups, or rope lowers.
Handstands: Freestanding static holds, wall supported holds/balance practice, wall walk to active HS hold.
WOD B
FULL HOUSE
Complete AMRAP in 12 min of:
6 Single arm dumbbell snatches (all on one arm, not alternating)
8 Single arm dumbbell thrusters
10 Overhead dumbbell lunges (alternating legs, lunge forward only)
12 Ab-mat sit-ups
—
Rx: 50/35
Alternate arms each full round. Round 1 all the right arm, round 2 all on the left etc.
Choose a weight where the 3 dumbbell movements combined can remain mostly unbroken.
ACCESSORY
3 super sets:
10-12 Seated dumbbell shoulder press (wide elbows)
10-12/side Concentration bicep curls
12-15 Seated French press
– Rest 2-3 min btw rounds
—
Crossover Symmetry “Recovery” or “Iron Scap”
by admin | Jun 5, 2018 | WOD
WARM UP – MOBILITY
Dynamic running warm-up
Calf / quad / hip flexor stretch
—
Review WOD and scaling options
WOD A
THREE OF A KIND
Complete 3 rounds for time:
500m Row
30 Box jump overs (24/20″)
500m run
30 Ball slams (30/20)
150 Double unders
– Rest exactly 3 mins between each round –
—
Subtract the 6 min of rest, and possible stagger from your time to complete.
Scale reps/distance so that 10-12 minute (max) rounds are sustainable (~2 min per movement)
Aim for a consistent pace across the 3 sets, don’t sprint the first round and die on the last!
ACCESSORY
Cool down, roll out, stretch
by admin | Jun 4, 2018 | WOD
WARM UP – MOBILITY
5 min dynamic lower body warm-ups + stretch
—
One round of 10-12 reps (with a 10-15 lb plate):
Overhead plate lunge
Cossack squats
hollow rock or hold (hold plate overhead if wanted)
Squat (holding plate out in front)
WOD A
2/4 FRONT SQUAT/BACK SQUAT
25 mins to warmup and complete 5 working sets:
2 Front Squats, followed immediately by 4 Back Squats
Sets 1&2: 85-90%
Sets 3-5: 90-95%
-Rest approx. 2.5-3 mins or as needed between sets
-Percentages based off of your front squat training max
-Your “training max” for this cycle will be 90% of your Front Squat 1RM. So for example if your 1RM is 200lb, then your training max will be 180lb, use this to calculate percentages.
WOD B
Every 2 min x 6 (3 sets of each alternating)
B1) 8/leg x Back rack barbell Russian box step-ups (Complete 8 reps on your weaker leg first, then 8 on your stronger leg. Working leg stays on the box)
B2) 20-25 Wallballs (challenge with weight/height as needed. Unbroken or 2 quick sets)
ACCESSORY
3 super sets:
10-12 weighted hip extensions @3,0,1,1
25-30 Banded good mornings
20-25 V-ups, Tuck-ups, or hollow rocks
– rest 2-3 min between sets
