CrossFit Week of WODS
Strength/Skill Work: Front Squat (18 minutes): 4 sets of 6 reps @ 85-90% of test in weight
“1, 2 Step ”
12 min AMRAP:
10 Toes to Bar F(Toes to Rings) S(12 Toes to Bar)
50′ DB Front Rack Walking Lunge F(35/20) P(50/35) S(60/45)
15/12 Cal Row
– We will be starting the week off with our Front Squat cycle. This week we are dropping the slow tempo that we have been using the past couple of weeks, and going back to the traditional slower down, faster up tempo. The percentages will be very similar to last weeks and we are taking the reps back up to add some volume as we reintroduce the no tempo squats. You will have 18 minutes to warm-up to your weight, and stay there for the 4 sets.
– The finisher for the day will be focusing on Toes to Bar or Toes to Rings. This should be a rep number that you can complete in 2-3 good quality sets each round, so adjust the reps as needed. The DB FR Walking Lunges will go across the floor with one DB on the chest. If you are uncomfortable with weighted lunges you may choose to lunge with just your bodyweight. Because the TTB are the focus of the workout, use the row as a chance to recover before your next quality set. There will be no score today except the weight that you used on the FR Walking Lunge.
2 Rounds: (In Teams of 3)
3 min AMRAP: Bench Press F(115/55) P(135/75) S(155/85)
3 min AMRAP: Sled Push F(90/45) P/S(135/90)
3 min AMRAP: Assault Bike Cals
* 1 minute Rest between movements
– Did someone say “bench”? In this team of 3 workout we will be at each individual station for 3 minutes working for max reps. Only one person will be working at a time on all movements, so we recommend rotating often. The Bench Press should be a weight that each time you grab the bar you can complete 5-10 quick reps. Your group does not have to use the same weight, but the person working MUST have a spotter at all times. For the sled push we recommend switching every 30 ft. The Assault Bike can be a movement that will destroy you if you let it, so instead of going for a calories goal, try to push hard for a short amount of time and rotating. We will have a 1 minute rest between each movement.
Strength/Skill Work: 15 minutes to build a heavy complex of 1 Power Snatch + 2 Overhead Squats S(1 Squat Snatch + 1 Overhead Squat)
“Raise the Roof”
3 Rounds for Time: (10 min cap)
6 Snatch @ 70-80% of Strength Weight
12 Pull-ups F(6-8 Strict Banded Pull-ups) S(Chest to Bar)
50 Double Unders F(Double Taps)
– Our focus today is the Snatch which we will have in both the strength and metcon. During the strength we will have an open 15 minutes to build in a snatch complex. We are building to a heavy weight as long as our technique allows. You may choose between a Power snatch + 2 Overhead Squats or 1 Squat Snatch + 1 Overhead Squat. We will be using a percentage of this number in our metcon.
– “Raise the Roof” will be a quick 3 round workout with a 10 minute time cap. The snatch will be between 70-80% of the weight that you were able to work to in the strength. If you stayed lighter, shoot for the 80%, whereas if you hit a heavy lift in the strength you may choose to shoot for 70%. Ideally you complete this reps as quick singles throughout. The Pull-ups should be a number that you hit between 1-2 reps each round. For the double unders feel free to modify the number down, or change to double taps. These reps should be completed in under :45 each round. Your score will be the total time to complete.
3 x 9 min EMOM:
Min 1: 12/10 Cal Ski Erg
Min 2: 200m Run F(100m Run)
Min 3: 12/10 Cal Bike Erg
*Rest 2 minutes between EMOM’s
F(-2 Calories) S(+2 Calories)
– “Triple Header” is going to be a conditioning heavy “flush” day. This is a great workout to just move for 30 minutes and get a good sweat. If you decide you want to make this a challenging workout, shoot for the sport calories today. Our goal is too keep each of the movements around :40-:50 seconds with a hard cut off at :50 to allow you time to transition from station to station. Between each 9 minute AMRAP you will get a 2 minute rest before restarting at the top. There will be no score on today’s workout, just list what number of calories you completed.
Strength/Skill Work: 4 Rounds – Not for Time (13 min cap):
4 DB Strict Press @ 95-100% of test in weight (Right)
4 DB Strict Press @ 95-100% of test in weight (Left)
6-8 Australian Ring Rows (20×1)
*Rest at least 60 seconds after each round
4 Rounds for Time: (14 minute cap)
16 SA DB Shoulder to Overhead @ 100% of Strength
8 Burpee Box Jumps F(20/12) P/S(24/20)
*1 minute Rest after each round
– The focus today is overhead pressing which we will have in two different variations during the strength and metcon. During the strength we will be continuing with the SA DB Strict Press cycle that we have been working through the past couple of weeks. For the percentages you may choose to work very close to or at your current listed 5 rep max that you found during the test-in. We will also supplement the pressing with one round of pulling during the Australian Ring rows. As long as you can sustain the tempo you can make these reps as challenging as you would like.
– Any Harry Potter fans at CFPB? This title might look familiar. During this 4 round workout we will be continuing with the single arm shoulder to overhead, but now we are encouraging you to use your legs. If you were able to hit the strict press for 4 reps each round, that is the weight you should try to use for the workout, splitting the reps 8/8 per arm. For the burpee box jumps find a steady pace, and step-up if it is needed. Use the sit-ups in this workout as a chance to recover your shoulders. We will have a mandatory rest after each round, and your score will be the total time rest INCLUDED.
24 min AMRAP: (In teams of 2)
20 Power Cleans F(115/75) P(155/105) S(185/125)
40 Wall-Balls F(14/10) P/S(20/14)
60/50 Cal Bike Erg
– “Mr. Clean” will be a fun partner WOD to end the week! During this 24 minute AMRAP one partner will be working while the other is resting, splitting the reps however you decide as a team. For the power cleans we want you to pick a weight that is challenging for you, and should be performed as singles. For the Wall-Balls pick a normal weight that you could do at least 20 unbroken when fresh. For the bike you may choose to divide this up between your partner as you wish, but this might be a good movement to have a game plan going in.
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