CrossFit Training WOD

Saturday – December 10

STRENGTH: In 30 minutes, establish a heavy 3-2-1 for the below lifts:
-Muscle snatch (Work up to a heavy triple for the day)
-Snatch balance (Work up to a heavy double for the day)
-Snatch (work to a heavy single)

Work Capacity:
8x300m row with 1 minute rest between rounds. Goal is negative splits.

Core: 3 rounds, not for time:
-12x reverse hypers (AHAP)
-rest 60-90 seconds
-60 second face up Chinese plank (AHAP…Google it if instruction is needed)
-Rest as needed

Post loads and time to comments.

Friday – December 9

STRENGTH:

1. Clean block work (1″ below the knee): 10 rounds- Every 2 minutes, compete:
-1x Clean pull + 1x Clean + 1x Jerk (work up to a heavy working set for the day)

2. 2 rounds:

-60 seconds max rep clean and jerk (135#/95#)
-60 seconds rest
-60 seconds max rep clean and jerk (155#/105#)
-60 seconds rest
-60 seconds max rep clean and jerk (185#/125#)
-Rest 3 minutes

*For section 2, CrossFit standards apply for the clean and jerk (I.E.: squat is not required)

WORK CAPACITY:
“Rene”
Complete 7 rounds for time of:

-Run 400m
-21x walking lunges
-15x pull-ups
-9x burpees

Post loads and time to comments.

Wednesday – December 7

Strength:

1: 10 rounds – Every 90 seconds, perform:

-1x 100m sprint

*Start the first round at about 50% and increase the intensity each round. The last 5 rounds should be done at threshold pace.

2: Deadlift (deload week): Warm up then:

-50% x 5 reps

-60% x 5 reps

-70% x 5 reps

*If you have a true 1 RM, take percentages off 90% of that number.

Work Capacity: Complete as many reps as possible in 12 minutes of:

-Row 250m

-Max rep unbroken muscle up

*Do not game the muscle ups for this workout and only come off the rings once you hit muscle failure.

Core: Complete 5 rounds of:

-5x front rack Sotts press (Work up to a max for the day)

-Rest as needed

Tuesday – December 6

This workout is 3 parts. Each part has a 10 minute time cap; if you finish under 10 minutes, you can rest until the next part. If you do not finish under 10 minutes, you will go stop that section and go immediately to the next section. Every rep not completed gets a 1 sit-up per rep penalty at the end.

Part 1: you have 10 minutes to complete 3 rounds of:
25 Wall balls
25 Toes to bar

(Time finished under 10:00 is rest before part 2)

Part 2: 10 minutes to complete 3 rounds of:
25 Burpees
25 Box jumps

(Time finished under 10:00 is rest until part 3)

Part 3: 10 minutes to complete 3 rounds of:
20 Power snatches (95 lb./65 lb.)
20 Kettlebell swings

Post completed rounds to comments. Any reps not completed will result in 1 sit-up penalty per rep.

Monday – December 5

Strength:
1: Power snatch-Work up to a heavy single.

2: “Death by power snatch” For as long as possible, every 60 seconds perform:
-1x power snatch (60% of heavy single)
*Add 1 rep each round. Round 2 will consist of 2x power snatch, rd 3 = 3x power snatch, etc. Continue until you are unable to perform the prescribed reps in the allotted time.

3: Back squat (Deload week): 50%x 5 reps, 55%x 5 reps, 60%x 5 reps.

Work Capacity: In 10 minutes, complete the following:
-Run 1 mile
-Max rep overhead squat (75#/55#)

Core: For max reps:
-Tabata toes to bar

Saturday – December 3

Skill Work: 3 Rounds, not timed:
-10 max effort pulls on the rower (Damper setting on 10)
-30 second freestanding handstand hold (or 30 seconds of effort if unable to maintain position)
-3x max height box jump

Strength:
1: Bench Press- Warm up, then:
-75%x 5, 85%x 3, 95%x 1+.
*If you have a recent and legit 1 RM bench press, take percentages off of 90% 1 RM.

Work Capacity: Complete the following for time:
-21x strict pull ups
-Row 250m
-15x weighted pull ups (16kg/8kg)
-Row 250m
-9x bar muscle up
-Row 250m
-15x weighted pull ups (16kg/8kg)
-Row 250m
-21x strict pull ups

Friday – December 2

Strength:
1: Clean Complex – 7 rounds, every 3 minutes, perform:
-1x clean pull + 1x hang squat clean + 1x front squat + 1x split jerk (Work up to a max 1+1+1+1 for the day. If the jerk is the limiting factor, eliminate it only after the 5th round)

2: Deadlift: 75%x 5, 85%x 3, 95%x 1+
If you have current and true 1 RM deadlift, then take the percentages from 90% 1 RM.

Work Capacity: Complete 4 rounds for time:
-2x rope climb
-100m sprint
-10m overhead lunge (135#/95#)
-100m sprint

Core: Perform 1 round of:
-25m 1-arm overhead KB carry, left arm + 1-arm front rack KB carry, right arm (2×53#/2×35#)
-25m 1-arm overhead KB carry, right arm + 1-arm front rack KB carry, left arm (2×53#/2×35#)
-Max distance unbroken 2-arm farmers KB carry (2×53#/2×35#)

Wednesday – November 30

Strength: Sled Sprints – Complete 10 rounds of:
-20m sled pull (weighted) + 50m sprint (slick)
-Rest 2-3 minutes between rounds
*We are progressing this from last week. Hopefully you are starting to get comfortable with the sled, so choose a weight that allows you to push both the pull and the sprint.

Work Capacity: In as few rounds as possible, complete 50 reps at each movement:

-Max rep front squat in 30 seconds (135#/95#)
-60 seconds rest

*Rest 3 minutes, then:

-Max effort bar facing burpees in 30 seconds
-30 seconds rest

*Rest 3 minutes, then:

-Max effort row in 30 seconds (Calories)
-15 seconds rest