CrossFit Week of WODs 1.1.2018
I used to resent obstacles along the path, thinking, ‘if only that hadn’t
happened, life would be so good.’ Then I suddenly realized, life is the
obstacles. There is no underlying path. -Janna Levin
– Happy New Year!
Holiday Hours 7, 8, 9, 10 AM CrossFit
8:15, 9 AM BeachFit Only
4 Rounds (10 Min Cap)
5 Mixed Grip Pull ups w/ 5 sec hold above bar S(2-4 Reps/Banded)
70’ HEAVY D-Ball/Sandbag Carry
-Rest 2 Minutes After Each Round-
2 Rounds For Time: (20 Min Cap)
50 Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)
40/30 Cal Row S(30/25 Cals)
30 Wall Balls S(14/10) RX(20/14) RTG(30/20)
20/15 Cal Bike
-The strength/skill work will be incorporating pull up holds today, which is a great way to get stronger for all kinds of pull ups and hanging movements, and will help
us to learn how to activate and engage our back/lats properly. Pick a number of reps that you believe you can stay consistent with across all 4 rounds, maintaining
the full 5 second hold above the bar. You will be switching your grip every round. For the D-Ball carry, the goal is to go heavier than you have done before. Typically
we carry the d-ball in longer distances with little to no rest, so challenge yourself today, since it is only 70’ at a time. You can start with a moderate weight for round
1, and then try to build with every set.
-“Swingers” is a moderate length conditioning piece that should take about 15 minutes to complete. The KB Swings are the meat of this workout, so be ready to
spend some time here and work methodically through these reps. Choose a weight that you could do 25+ reps unbroken when fresh. During the workout, sets of 10-
15 swings will be a good approach for most. The row will also take a big chunk of time so be ready to pace this out from the beginning. On the wall balls, we want
these to be on the heavier side, so choose a weight that will allow you to do consistent sets of 8-12 reps. Hold back a little on round 1 and then see if you can
maintain that pace or speed up slightly on the 2nd and final round.
20 Min EMOM:
1 Squat Clean and Jerk (Push or Split) Build in Weight
For Time: (4 Min Cap)
15 Squat Cleans (80%-85% of Heaviest Weight Above)
-Today is very strength and skill oriented with the squat clean being the main focus for today. The EMOM is the main focus for today, where we will be doing 1 clean
and jerk every minute for 20 minutes. This will start very light and you will have plenty of time to build throughout. Early on, the rest will seem long, but it will begin
to speed up once the weights get heavy. The goal for today is to work to the heaviest possible weight with no misses. You will be building throughout the 20
minutes, but you don’t have to increase every minute. Try to hit as close to a perfect rep as possible at each weight before moving on to the next weight. The clean
must be a squat clean, but the jerk can be either a split jerk or push jerk, whatever is more comfortable for you.
-We will finish the day with a quick sprint of 15 squat cleans for time at 80-85% of the heaviest weight from above. The goal for this is to get under 3 minutes, but we
will have a firm 4 minute cap. Move well and efficiently on each rep, and use your breathing between reps to keep your rest consistent and provide a brief recovery
before the next rep.
2 X 8 Min AMRAPs
50’ DB Front Rack Walking Lunges S(35/25) RX(50/35)
15 Toes-to- Bar S(10 TTB/15 K2C)
100 Double Unders S(50 DU/100 Double Taps)
*4 Mins Rest Between AMRAPs
10 Single Leg Glute Hip Bridge + M/E SL Bridge Hold (Per Side)
10 Side Plank Hip Drops + M/E Side Plank Hold (Per Side)
10 Hollow Rocks + M/E Hollow Hold
-“Das Boot” is a great open-style workout to help us work on our pacing and conditioning. Similar to last year’s Open, the DBs on the lunges can be carried in any
position on or above the shoulders. Make sure to relax your grip on the dumbbells since you will need it for the toes to bar and double unders. The goal for today is
to hit both 8 minute sections hard, but to match or beat your score on the 2 nd AMRAP. For the lunges, choose a weight that you can do unbroken for at least the first
round. For the toes to bar, choose a number of reps that you could do in 1-2 sets when fresh. During the workout, break these up from the beginning to help
manage your grip and breathing throughout this workout.
-For the Core WOD, you can rest as needed between movements and rounds. Try to keep the rest shorter between movements (<30 seconds) and then you can take
a bigger rest at the end of the first round (1-2 minutes). While each movement finishes with a “max effort” hold, end each set once you feel the quality of your
10 Minutes of Quality Movement
Max Goblet Wall Sit Hold
Max Bridge Hold
*Every time you break, 2 KB Windmills/Side
4 Rounds For Time: (25 Min Cap)
12/9 Cal Bike
90’ Plate Push (6 x 15’)
50m/Arm SA Farmer’s Carry S(53/44) RX(70+/53+)
250m Run S(200m)
-Rest 2 Minutes After Each Round-
-Today’s strength/skill work is all about quality movement. The goal for this is to help activate the core and lower body for today’s workout, while also improving
flexibility and range of motion through the shoulders and hips. The goal for this is to stay moving for all 10 minutes. Similar to yesterday’s core WOD, you will end
each set of wall sits and bridge holds, once you feel the quality of your positions chance. You will be alternating between the wall sit and bridge hold, always
completing 2 KB windmills per side after each movement.
-“Mr. Plow” is an aerobic interval format, which can help flush the body out after a tough week. Each round should take about 4-5 minutes to complete, and you will
have a mandatory 2 minutes rest between rounds. This will allow you to record your time and to reset back on the bike each round. Even though this is more of an
aerobic workout, hit the bike and plate push a little harder, since they are at the start of each round, and you will be able to recover your heart rate and breathing a
little on the SA farmer’s carry.
12 Minutes to Build to a Heavy Single Power Snatch
For Time: (12 Min Cap)
1000m Row S(800)
15 Power Snatches @ 80% of above
25 Burpee Box Jump Overs RX(24/20) S(20 reps, step ups) RTG(30 reps)
-Today’s strength/skill work is an opportunity to work to a heavy single power snatch. 12 minutes is a good amount of time, so most athletes should aim to hit about
90% or more of their max. Work on your footwork and dropping under the bar at the lighter weights, so you are prepared to go low when the weights get heavy.
Even though we aren’t squatting today, the ideal power snatch should be caught just above parallel, especially as the weights get heavy.
-We will be using that weight from the heavy single to determine our power snatch weight for today’s WOD. While the row will take a good amount of time today
(about 4 minutes) this is not where the workout will be won today. Pace the row and conserve energy to hit the power snatches and burpee box jump overs hard.
The power snatches will most likely be performed in fast singles. Continue to focus on moving with great technique, even as you become fatigued. Once you get to
the BBJO, try to settle into a pace that will just keep you moving. Once you get to the last 10 reps, try to speed up through the finish.
– Condensed Schedule for Mugs and Steve’s Wedding –
7, 8, 9, and 10AM BeachFit/CrossFit Combo Classes in the North Building Only.
For Time: (22 Min Cap)
100 Jumping Pull Ups Adv(Kipping Pull ups)
400m Run Together
42 DB Thrusters S(40/25) RX(50/35)
800m Run Together
42 DB Thrusters
400m Run Together
100 Jumping Pull ups
-Today’s workout is a partner variation of the hero workout “Daniel” that is in honor of Army Sgt 1 st Class Daniel Crabtree who was killed in Irag in 2015.
-For this workout, you will be performing all the runs together with your partner, and will be able to break up the pull ups and thrusters as needed with one person
working at a time and the other resting. Keep your sets small and consistent on the pull ups and thrusters. 5-10 reps at a time should be good on the pull ups and
about 8-10 reps at a time on the thrusters. If you have kipping pull ups, you can sub these out for the jumping pull ups today. Just be ready to scale if needed since it
will work out to be about 100 pull ups each.
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