CrossFit Week of WODs 9.30.19
Strength/Skill Work: 10 min EMOM of 1 Squat Snatch @ 75-85% F(1 Power Snatch + 1 Overhead Squat)
For Time: (15 min cap)
DB Snatches F(40/25) P(50/35) S(60/45)
*After each set perform: 15 Burpee Box Jump Overs F(Burpee Step-up Overs) S(20 reps)
– The focus for the day is the Snatch. In the strength we will be hitting 1 Squat Snatch every minute for 10 minutes. This is a percentage that should be challenging, but we should be very confident that we will not miss any lifts. To become more consistent in your lifting, these are the percentages that can give you the most bang for your buck, so try to stay within them and not go any heavier today.
– With the Open right around the corner, what better way to prepare than with a variation of a past Open WOD. We will be continuing with the Snatch trend, this time with the DB. Because you are with a partner you can challenge yourself a little more on the DB weight, but you should still be able to perform at least 10+ reps every time you pick up the weight. Between each set of DB Snatches, as a team you will complete 15 Burpee Box Jump Overs. You can split all of the reps anyway you wish, one partner working while one partner is working.
Strength/Skill Work: 18 minutes to build to a heavy set of 3 Back Squats
*After each working set perform 4-6 DB Bent Over Rows/side
12 min EMOM: (:45 on/:15 off)
Min 1: 4-6 Back Squats @ 70-80% of Strength
Min 2: Max Set of Strict Pull-ups
Min 3: Max Cal Row
Min 4: Rest
– The focus of today’s workout will be the Back Squat, which we will have in both the strength and metcon. During the strength we will have 18 minutes to build up to a heavy 3 reps. This does not need to be a 3 rep max, but something that was challenging for the day. Between each set we will perform 4-6 DB Bent Over Rows per side to prep us for the Strict Pull-ups in the workout.
– “Time Change” is an EMOM workout that will also focus on the Squat. You will use 70-80% of the 3 reps you found in the strength, and complete 4-6 reps at that weight each round. In minute two we will complete 1 quality set of Strict Pull-ups. This does not need to be a max unbroken set, just a number of reps that you can hit with quality and stay consistent at. Minute 3 will be an all out Max Calorie Row. Try to push this movement as it will play into your score for the day. You will always get the 4th minute off after the row to rest, and switch weights on your back squat as needed.
“Crossing the Delaware”
In 1:30 complete:
250/200 meter Ski Erg
Max reps of Medball Squat Clean F(16/10) P(20/14) S(30/20)
In 1:30 complete:
500/400 meter Bike
Max reps of Ring Dips F(Push-ups)
– “Crossing the Delaware” will be a fun back and forth interval workout! You will be working for 1:30 at one station, resting for 1:30, and then switching station. After that station you will also get a 1:30 rest, and we will continue this for 4 total rounds. Ideally for both stations we take around 1:00 to complete the Ski and Bike, using the last :30 seconds to complete as many reps as we can of the other movement. For the Medball Squat Clean this is coming on the back of a heavy squat day, and we want to use this light squat as a chance to loosen up the legs before some running tomorrow. It has been a while since we have completed ring dips, so on this station make sure you stay conservative in the first few sets to avoid burnout to quickly. If we are not comfortable with the Ring Dips we can modify this to Push-ups today.
“Team Cement Mixer”
12 Rounds For Time: (24 Min Cap)
400m Run F(300m)
12 Toes to Bar F(Toes to Rings)
*Alternate Full Rounds – Partner 2 will start when partner 1 completes their run
– “Team Cement Mixer” is a workout that we last repeated on 11/13/2018. The focus of the workout is to perform a gymnastic movement under fatigue and while holding a consistent, but hard pace on the runs. Both partners will share 12 total rounds (6 per athlete) a new round starting as soon as the first partner returns from their 400 m run. The Toes to Bar should be completed in no more than two sets even if that means scaling the total number of reps down from 12, but try to hang on to the full amount if you think it is possible. To complete this workout under the time cap you will need to keep all of the runs under 2:00 minutes, if this is a number you don’t think is possible, we will modify the distance to a 300 m run.
Strength/Skill Work: 5 sets of 2 Sumo Deadlifts at 100-110% of Sumo Deadlift test weight (18 minutes)
“Ladder to the Moon”
9 minute AMRAP:
6 Deadlifts @ 60-70% of Strength
12 Lunges S(Pistols)
36 Double Unders F(Double Taps)
– Our focus today is the deadlift which we will have in both the strength and the metcon. This will be our final building week in the Sumo Deadlift before we retest our 5 rep max. The percentages now should be over that of your original test weight, but we are only completing two reps at a time. Use half of the working time to get to your weight, and the other half to complete your 5 working sets.
– “Ladder to the Moon” is a quick 9 minute AMRAP to end the day. We will be using a percentage of the deadlift weight that we used in the strength for 6 reps per round in the workout. This should be weight that we can hang onto unbroken for all 6 reps each round. The lunges will be in place right beside your barbell, with the option to complete 12 pistols as a challenge. The double unders should be quick today, if you feel them eating away a lot of time modify them to double taps.
3 Rounds: (Partner WOD)
20/15 Strict Handstand Push-ups F(Seated DB Press) S(30 reps)
60/45 Cal Row
200m Sled Drag F(90/45) P/S(135/90)
*20 min cap
– “Dragon Slayer” will be a fun partner WOD to end the week strong! Through the entire WOD one partner will be working while the other partner is resting, switching whenever you decide. For the Handstand Push-ups ideally we can complete at least 3-5 reps everytime we kick up onto the wall. This is a movement that you should break up often to not burn out. The Cal row should also be broken up often so that you can push the pace and get through it quickly. For the 200m sled drag it will be one lap around both buildings, switch off as many times as you see fit, just avoid burning the legs out early for the row and next round drags. There is a 20 minute cap on this workout.
2019 09 29