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CrossFit Week of Workouts 1.21.19

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AOM Zach Summers smashing the girl WOD ‘Kelly”

“When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” ― James Clear, Atomic Habits

Monday 1.21.19


For Time:  (10 Min Cap)

15-10-5 Snatch F(75/55 – 95/65 – 115/75) P(95/65 – 115/75 – 135/85) S(115/75 – 135/85 – 155/95)

30-20-10 Burpees

*at the 10 Minute Mark

7 Minutes to Work to a Heavy Single Snatch

WOD Tips:
– “Encore” is an open-styled workout, that is similar to one we did a couple weeks ago with heavy cleans.  Like that workout, you will be starting today with a metcon and ending with a short time period to build to a heavy weight. During the metcon today, the snatch reps will go down, but the weight will increase. Although you may not use the exact weights we have listed, we want each weight to be more challenging than the last, going from the first weight where you can tap and go reps, to the last weight where you will likely have to do all singles. Today you have the choice to use a Power Snatch or a Squat Snatch for both parts. For the burpees because they are decreasing in reps, we want you to increase speed as the number lessens. If you finish this workout before 10 minutes, you will rest to the 10 minute mark before starting your 7 minute clock to build to a heavy Snatch (squat or power). Push to finish this workout in 7-8 minutes, and prepare to make 4-5 good lifts on the Snatch.

Tuesday 1.22.19

Strength/Skill Work: 10 Min EMOM: (For Quality)

Min 1) 1 Set of Strict Chin Ups F(Negatives) S(Strict C2B)

Min 2) 10-20 Sec L-Sit F(Tuck Hold)

“Below Deck”

15 Min AMRAP:

15/12 Cal Assault Bike

50 Double Unders F(100 Singles)

7 Ring Rows @ 21X1 Tempo

WOD Tips:
– Today’s focus is pulling, in both the vertical and horizontal fashion. During the strength portion of today’s WOD you will start with one set of Chin Ups. This will be with a supinated (palms facing you) grip, a slight variation to how we typically do pull-ups. Challenge yourself in your one set, but try to stay consistent each set. If you want and extra push, try to go for strict chest to bar chin ups. During the other minute we will be holding a :10-:20 second L-Sit. Although this isn’t a long time, there is little rest between attempts so it will start to add up quickly.  Focus on quality and consistency on the L-Sits. 
– Going into today’s WOD your biceps should be prepared from the pull-ups to go into our second pull, the Ring Row. Today we will be using a tempo, and want to stress the quality of movement while holding this slow controlled rep. If you need to walk your feet back to be able to use this tempo, we encourage you to. Double Unders should not be something that eats up a lot of your time today, so modify the reps to 2:1 singles if needed, or even cut some of the total reps down if you are still working on double unders. For the Bike, this will be a big chunk on the WOD if you allow it to be. The goal on the bike should be a consistent pace that you can hold each round. Try not to fall into the hole of the bike by coming out too fast and then getting slower each round. A good goal for today’s WOD is 4-5 Rounds.


Wednesday 1.23.19

Strength/Skill Work:  Every 90 Seconds for 8 Rounds Perform 2 Hang Power Cleans + 2 Tempo Front Squats @ 31X1 Tempo

“Hang in There”

4 Rounds For Time: (14 Min Cap)

9 Hang Power Cleans F(75/55) P(95/65) S(115/80)

12 Front Rack Lunges F(Back Rack)

21/18 Cal Row F(18/15 Cals)

WOD Tips:
– Today is going to be barbell heavy as we will be focusing on the Hang Clean in both the Strength and the Metcon. During the strength we will be building in a Hang Power Clean + Front Squat complex. We will have minimal time to build up prior to starting the clock because you will have 8 different rounds to make attempts and build in weight. Build up slow because 8 sets is a lot, try to avoid being at a max weight in 5 rounds, instead make small jumps and even hit some weights twice as needed.  Prioritize the tempo on the front squats as this will likely be the most difficult part of the complex. 
– “Hang in There” is a For Time workout that will also include the Hang Power Clean. For the barbell in the WOD we want you to choose a weight that you can hold onto unbroken for all 9 reps. Once you are in your front rack position on your last rep, try to hold onto your barbell for 12 unbroken front rack lunges (6 per leg). When you are warming up for the workout weight, make sure you practice the lunges too, because it may be the harder movement for some of us. The row is a moderate amount of calories that will add up quickly during the 4 rounds. We want the rows to be just over a minute, but they shouldn’t take more than 90 seconds to complete. If you think the row will take you longer than 90 seconds, modify the reps to our fitness option. A good goal for today’s WOD is to finish around 12 minutes or less – that gives you on average 1 minute per movement.

Thursday 1.24.19

“Twist and Shout”

8 Rounds Tabata/Station (20 Secs On/10 Secs Off):

MB Rotational Throws (Alt Rounds) F(14/10) P/S(20/14)

Bike Erg for Cals

SA Russian KB Swings (Alt Rounds) F(35/17) P(44/26) S(53/35)

Ski Erg for Cals

*30 Secs Rest Between Stations

Core WOD


WOD Tips:
– “Twist and Shout” is a Tabata workout that will have us moving throughout the floor. Today we want to stress quality of movement over quantity, and to do so the only movements that will be scored today are the calories you get on the row and ski. Slow the reps down on the MB Rotational Throws and Single Arm Russian KB Swings and focus on improving your movement patterns to get the most out of both. On both of those movements, you will be spending one entire tabata round on one side, switching arms or sides every round. We will be staying at each station for each of the 8 rounds (4 minutes), before taking a :30 rest and rotate.

Friday 1.25.19

“Open WOD 12.3”

18 Min AMRAP:

15 Box Jumps F(20/16) P/S(24/20)

12 Push Press F(75/55) P/S(115/75)

9 Toes to Bar F(Knees to Chest)

WOD Tips:
– The Open is coming, and we will be ready! Today we will be repeating an oldie, 12.3. This long 18 minute AMRAP has pretty basic movements, that combine for a pretty intense workout. The meat of the workout comes from the 12 Push Press in the middle. Pick a weight on the Push Press that you can at least do 4-5 complete rounds unbroken. Hopefully we can try to stay unbroken longer than that, but if we need to take a break in the later rounds we should still be completing the reps in 2 quick sets. The toes to bar should also be finished in 1-2 quick sets, and only going to 3 sets in the later rounds. If we are not able to do this, today we will be modifying the movement to Knees to Chest, the typical modification used in the Open. The box jumps are the highest rep number, and need to be chipped through each round. A good goal to shoot for today is 6-7 rounds, with our stronger athletes shooting for 9 – finishing a round every 2 minutes.


Saturday 1.26.19

“Portion Control”

For Time:  (22 Min Cap)

800m Run Together

100 Alternating DB Snatch F(35/25) P(45/30) S(50/35)

600m Run Together

100 DBL DB Deadlifts

400m Run Together

100 DBL DB Front Squats

200m Run Together

WOD Tips:
– “Portion Control” is a fun partner WOD to end a tough week. Starting and separating each movement today will be a run, that will decrease in distance each time you head out the door. Let that motivate you to try to increase your pace slightly each run. Although you have to leave together, if one partner is faster than the other, they may come back inside and start chipping away at the dumbbell movements. Each DB movement is 100 reps, and they can be split however you wish. The limiting movement today for the weight will probably be the front squats, since you will be using 2 dumbbells for this. This workout has a lot of reps so make sure you and your partner come up with a game plan before the WOD starts on how you plan to best split up the reps to get through the work, and be ready to adjust as fatigue sets in.