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CrossFit Week of WODs 5.8.17

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“Worrying gets you nowhere.  If you turn up worrying about how you’re going to perform, you’ve already lost.  Train hard, turn up, run your best and the rest will take care of itself.” Usain Bolt


Monday 5/8/17

Strength/Skill Work:

Thrusters – Every 2 Mins for 5 Sets Perform 10, 8, 6, 4, and 2 Unbroken Thrusters w/ 2 sec pause at the top

(From the Ground. Build in weight)

“Heartbreak Kid” 

*Compare to 10.3.16, 5.23.16, 7.10.15

3 Rounds For Time:

(13 Min Cap)

10 Front Squats S(115/80) RX(155/105) RTG(185/135)

20 Pull Ups S(12 Pull Ups/Ring Rows) RTG(Chest to Bar)

50 Double Unders  S(25 Dubs/150 Singles)

WOD Tips:

-The strength work today is an opportunity to go heavier on the thruster and to work on your overhead positioning and breathing at the top of the movement.  The goal with this strength work is to make all 5 working sets fairly tough.  You will have some time before the 2 minute clock starts to build up to a moderately heavy set of 10.  From there, you will be adding weight each set so each set is challenging along the way.  Use the 2 second pause at the top to work on your overhead stability and breathing.  Don’t cut this short even as the weight gets heavier.

-“Heartbreak Kid” is a benchmark workout that we have done several times before, with the most recent test taking place in October of 2016.  This workout is on the shorter side for most people, the goal is to finish it in about 10 minutes or less.  The front squats should be heavier in this workout. This should be a weight that you can do the first round unbroken but may have to break up rounds 2 and 3 into 2 sets.  The pull ups are the meat of the workout for most athletes, so scale these where it will take you about 60-90 seconds to complete the pull ups each round.  This is a workout you will want to pace a little on round 1 and then push hard on rounds 2 and 3. 


Tuesday 5/9/17 
“Make it Rain”
For Time:
21 – 15 – 9:

Row For Calories

Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)
15 – 12 – 9:
Assault Bike Calories

12 – 9 – 6:
D-Ball Over the Shoulder S(50/40) RX(80/50) RTG(100/80)
200 Meter Run

Core WOD

2-3 Rounds of:

10 Strict Toes to Bar

15 Banded Lat Pull Downs in Hollow Position (w/ Straight Arms)

20 GHD Hip Extensions


WOD Tips:

-“Make it Rain” will be one of the longer workouts of the week, and will take most athletes between 15 and 20 minutes to complete.  Each section will combine a monostructural movement (row, bike, run) with a gymnastics or weighted movement.  Pace this one through the early rounds so you can keep your intensity consistent in the later sections.  See if you can increase the pace with each completed section since the reps are decreasing. Choose a weight for the KB swings that you could do unbroken if you chose to.  The d-ball over the shoulder should be heavier since you are doing the fewest reps during this section. 


Wednesday 5/10/17

Strength/Skill Work

Every 90 Seconds for 8 Sets (4 Rounds)

Set 1: 5-7 DB Bent Over Rows Per Arm (Build in Weight)

Set 2: 40-60 Second FLR Hold on Rings RTG(40-60 FT HS Walk)

“Power Cindy”

15 Min AMRAP:
15 Air Squats
10 Push Ups
5 Power Cleans S(115/80) RX(135/95) RTG(155/105)

WOD Tips:

-Today’s strength/skill work is focused on developing upper body and core strength.  The DB Bent Over Rows is a great way to build strength in a horizontal plane which will provide variation from things like pull ups and rope climbs which happen in more of a vertical plane.  This will help us to develop a more well-rounded pulling strength, that will benefit us in all variations of pulling movements.  The FLR is essentially a plank on the rings, which is great for building up strength and stability in the shoulder as well core strength.  This is also a great way to prep the shoulder and core for push ups which will come later on in the WOD.  If you want to compete in the sport of CrossFit, you can use this time to work on your handstand walks in lieu of the FLR. 

-“Power Cindy” is similar to the benchmark workout “Cindy” but we are replacing the pull ups with power cleans.  This is a great workout to get us ready for “MURPH” which is happening in a few weeks.  If you plan to do a weight vest during Murph, then you may want to consider using one for today’s workout.  The goal for this workout is to be moving for most of the workout with very short rest periods between movements.  Most athletes should have no problem moving through the air squats, but may get slowed down on the push ups or power cleans.  For the push ups, choose a number of reps or scale that will allow you to do each round in 1-2 sets.  For the power cleans, these should be unbroken or completed as fast singles with almost no rest between sets.


Thursday 5/11/17

“Strong Team”

20 Min AMRAP: (In teams of 2)

7 Rope Climbs S(4 Rope Climbs)

15 Tire Flips

200 M D-Ball Carry S(50/40) RX(80/50) RTG(100/80)

360 FT Plate Push (6 Lengths)

WOD Tips:

-“Strong Team” is a partner workout that combines a bunch of different strongman type movements.  Strongman movements are great in that we are working with awkward objects that are more similar to things we may encounter in our daily lives.  This can help us to develop a more functional strength that we can use outside the gym whether it be for helping a friend move or to lift our luggage overhead when traveling.  In this WOD, you and your partner can break up the reps however you would like.  For the D-Ball carry, the goal is to go heavy today.  It should be heavy enough that you want to switch with your partner about every 50 meters.  For the plate push, work on staying low and being fast. 


Friday 5/12/17

Strength/Skill Work:

Snatch (Squat) – 12 minutes to accumulate 5 sets of 2 working up to 75-80% for your final set


Compare to 4.13.15
5 Rounds For Time:  (20 Min Cap)
400 M Run S(250 M Run)
15 Overhead Squats S(75/55) RX(95/65)

WOD Tips:

-Today we are focusing primarily on the snatch and overhead squat.  These movements are great in that they are some of the few exercises out there that allow us to effectively train all 10 domains of fitness.  These 10 domains include strength, stamina, endurance, power, speed, agility, balance, coordination, flexibility and accuracy.  The snatch and overhead squat will help us to become well-rounded in all 10. 

-For the strength work, it’s all about moving well with a moderate to heavy load.  There should be no failed reps today as we are only working up to 75-80% of our 1 rep max.  You will be working in sets of 2 at a time, but treat this as 2 singles with a short rest between reps, so you can achieve a good set up for each rep and dial in your technique.

-The snatch work will translate well into today’s benchmark workout “Nancy”.  The weight should now be light since we are doing 75 reps of overhead squats in a short period of time.  Ideally, the overhead squats will be done in 1-2 sets per round.  The runs will take up a majority of the time in this workout, so make an effort to hold a good pace throughout.   A good goal for this workout is to be under 15 minutes or about 3 minutes per round. 


Saturday 5/13/17

“Chip and Rip”

For Time:

(In Teams of 2 – 38 Min Cap)

75/55 Cal Row
75 Box Jump Overs S(20/16) RX/RTG(24/20)
75 Deadlifts S(135/95) RX(165/110) RTG(185/125)
75 Wallballs S(14/10) RX/RTG(20/14)
75/55 Ring Dips S(50/35 Dips or Push Ups)
75 Wallballs
75 Deadlifts
75 Box Jump Overs
75/55 Cal Row 

WOD Tips:

-Today’s workout will be by far our longest workout of the week, but will be performed in teams of 2, so you will have some rest built in.  This is a partner version of a regionals workout that showed up a couple years ago, so this is definitely going to be a challenging workout.  Pace this one early, knowing its going to take about 30 minutes or more.  Keep your working sets short and transition often with your partner.  For most movements, you should be doing about 8-12 reps at a time and then switching with your partner.  For the deadlifts, this weight should be light enough where you could do 25+ reps unbroken with when fresh.  The ring dips in the middle may pose a challenge for some teams, so have an idea of how you might scale these before you get there.  None of these movements should be too heavy or too difficult in this workout that you will be forced to stop.  Use this knowledge to stay positive towards the middle of this workout and just keep moving.