CrossFit Week of WODS 8.12.19
Strength/Skill Work: 16 minutes to build to a heavy 2 rep Squat Snatch F(1 Power Snatch + 2 Overhead Squats)
“Ball of Yarn”
4 Rounds: (14 min cap)
12 DB Snatch F(45/30) P(60/40) S(70/50)
24 Wall-Balls F(16/10) P/S(20/14)
48 Double Unders F(Singles)
– The focus for the day is going to be the Squat Snatch. During this 16 minute window we will be building until we find a heavy weight for 2 reps, performed as singles. This should be a heavy weight for the day, not necessarily a PR. Base your jumps in weight off of how your technique felt, and stay at the same weight for multiple attempts to dial things in if need be. If we are not comfortable catching in the squat snatch, you may opt for a Power Snatch + 2 Overhead Squats.
– Our workout today will also include the snatch, this time with a DB. For the DB weight, select a weight that is slightly heavier than what you would typically pick. You do not have to alternate the reps, but you should split the reps 6/6 between the arms. The Wall-Balls will start adding up quickly through the 4 rounds. Select a weight on the medball that you think you can at least complete the first two sets unbroken with. The double unders should be quick today so modify the reps down if needed, or change to single unders. This workout has a 14 minute cap, but we expect most times to be around 9-12 minutes.
“The Clock is Ticking”
24 min EMOM (:40 on/:20 off)
Min 1: Ring Rows/Ring Dips F(Push-ups) S(Ring Muscle-ups)
Min 2: Sit-ups
Min 3: Bike Erg
Min 4: Rest
*Score is the total number of reps
– “The Clock is Ticking” is a longer EMOM workout that will give you a chance to practice some higher skills, while building some strength in both push and pull gymnastic movements. At the first station you will be alternating between Ring Rows and Ring Dips every round. If you have efficient muscle-ups you may choose to do these instead of the Ring Dips and Ring Rows every round. If you are still working towards getting more efficient at Muscle-ups, you may choose to complete 1-2 reps and then finish the time with either the ring row or dip to accumulate more volume. The Sit-ups and Bike Erg will also just be scored for total reps. you will have a 1 minute rest after each round.
Strength/Skill Work: 12 min EMOM:
Min 1: 8 Back Rack Lunges
Min 2: :30 second Side Plank Up-Downs (Right)
Min 3: :30 second Side Plank Up-Downs (Left)
“Weight of the World”
15 min AMRAP: (Partner WOD):
400m Run (Together)
20 D-Ball to Box Overs
360 ft. Sled Push F(90/45) P/S(135/90) (Alt. Every 60 ft.)
– During the strength portion the focus is on single leg squatting. Before the EMOM you will have a few minutes to build up in weight, this will be 8 rounds total (4/side) which should let you build to a moderate weight. The next two stations after the lunges will be Side Plank Up-Downs. There is no set tempo on these reps, but focus on controlling the entire movement to get the most out of it.
– “Weight of the World” will be a fun partner WOD in the middle of the week. During this 15 minute EMOM one partner will be working while the other partner is resting, except on the run. Because this is an AMRAP we encourage everyone to try and run the entire distance. The D-Ball to Box Over will be a new movement. The weights you would typically use for a D-ball clean will be ideal for this movement as well. We encourage your team to alternate these every rep. The final movement will be a sled push. Whichever weight you typically pick for the sled is your best option on this workout, as you will each alternate 60’ pushes, until each partner completes 3 trips. Try to hold a consistent pace throughout this workout as the rounds start to add up.
“5 Minutes of Funk”
5 min AMRAP:
18/15 Cal Bike Erg
10 Toes to Rings
– 2 minute Rest –
5 min AMRAP:
18/15 Cal Row
10 Barbell Thrusters
– Today the focus is the Toes to Rings. This is a movement that is typically associated with a modification for the Toes to Bar, but it is challenging in it’s own right. During the first AMRAP you will be alternating between them and the Bike Erg. This is not a scored workout, so take each of the AMRAP’s slow and focus on movement quality. This will be even more important in the second AMRAP that is a Row paired with a light barbell thruster. If you come out hot, this turns from a flush styled workout to a very hard one quickly. Try to stay consistent on your rounds and reps through rounds 1 and 2.
Strength/Skill Work: 3 sets of 12 Barbell RDLs (30×1) at 30-40% of Sumo Deadlift test weight (12 minutes)
3 X 3 Min AMRAPs:
18/15 Cal Ski S(21/18)
12 Hang Power Cleans F(95/65) P(115/80) S(135/95)
Max Burpee Box Jumps in Remaining Time F(Burpee Step Ups) P/S(24/20)
*90 Secs Rest Between AMRAPs
– This will be the first week of our Sumo Deadlift / Hinging progression. Today we will be starting with a standard RDL, with a slow tempo attached to it. This will be the highest amount of reps we will complete during this cycle, so the weight should be very light for you. It is not necessary to take the RDL’s all the way to the floor, instead focus on loading the hamstrings throughout this movement. You will have a few minutes before the clock starts to start prepping, and then about 4 more minutes inside of the 12 minutes to get to your weight. Once you are there, stay there and complete the 3 sets inside of the 12 minutes.
– “Super G” is another interval workout with a 2:1 work/rest ratio. Your AMRAP will be starting on the Ski today, the goal being to finish the calories in 60-75 seconds or less. You will definitely need to finish the ski in under 90 seconds so you can clear it out for the next heat and allow yourself enough time on the cleans and BBJ. If you are confident you can finish the 18/15 calories under 60 seconds, you can shoot for the sport option of 21/18 calories. When selecting a weight for the hang power cleans, the first 12 reps should be unbroken. You may need to break once during the 2nd or 3rd round, but make it your goal to hang on for the entirety of the reps. With any remaining time we will be performing burpee box jumps, our goal is to have close to a minute to work on accumulating reps on this movement. Pick a box height that allows you to stay moving, we don’t want to be hesitation on the box today. Our fitness option is burpee step-ups today, so there is no reason to slow down once you get to these.
12 Rounds For Time: (20 min cap – Partner WOD)
5 Handstand Push-ups F(DB Seated Press)
10 Pull-ups F(Jumping Pull-ups)
15 Air Squats S(12 Pistols)
*Alternate Full Rounds
– We will be ending the week with a fun partner WOD “Mindy”. This is our combination of CrossFit Benchmark WOD “Mary” and “Cindy”. During this workout you will alternate full rounds with your partner. Ideally each round is taking between 1:00-1:30 to complete. This will be our first time doing Handstand Push-ups in a while, and this is a great day to practice with the volume being so low. These can be performed as strict or kipping today. For the pull-ups we should be able to complete these reps in 1 set for the majority of the workout. You may choose to modify the reps down slightly, or change the movement to Jumping Pull-ups to stay moving. You will end each round with Air Squats or Pistols before your partner starts their round. If you finish this workout with your partner UNDER 14 minutes, shoot for the sport option of 16 rounds.
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