CrossFit Training WOD

Tuesday – November 1

Warm Up: 

-General warm up of your choice

Skill Work #1:

-10 minutes of skill work (Shooters choice)

Specific Warm Up: 

-Warm up for the movements in the WOD.

WOD: Complete as many rounds as possible in 20 minutes of:

-6x muscle up

-12x GHD sit up

-18x wallball

Skill Work #2:

-Revisit the skill you practiced earlier and see how you do when fatigued.

Monday – October 31

Warm Up: 

-Row 500m + quick foam roll

-3x Burgener Warm up + Skill Transfer Exercises (PVC, Light Bar, Barbell)

Strength:

1: Snatch: Work up to a single 10% below goal for the lift off.

2: Front squat: Warm up as needed, then:

-1 set x 3 reps @ goal clean and jerk weight for lift off

3: Behind the neck jerk:

-Work up to a heavy single

*Does not have to be a “max”.

 

Saturday – October 29

Warm Up: 

-Row 500m + quick foam roll

-3x Burgener Warm up + Skill Transfer Exercises (PVC, Light Bar, Barbell)

Strength:

1: Snatch: Work up to a heavy single (3 misses signals the end of your snatch training)

2: Clean and jerk:Work up to a heavy single (2 misses signals the end of your C&J training)

Work Capacity: “Amanda” – Complete 9-7-5 reps for time of:

-Muscle up

-Squat snatch (135#/95#)

Thursday – October 27

Warm Up: 

-General warm up of your choice

Skill Work #1:

-10 minutes of skill work (Shooters choice)

Specific Warm Up: 

-Warm up for the movements in the WOD.

WOD: Complete the following for time:

-Row 500m

-3x deadlift (205#/155#)

-3x toes to bar

-6x deadlift (205#/155#)

-6x toes to bar

-9x deadlift (205#/155#)

-9x toes to bar

-12x deadlift (205#/155#)

-12x toes to bar

-15x deadlift (205#/155#)

-15x toes to bar

 

Skill Work #2:

-Revisit the skill you practiced earlier and see how you do when fatigued.

Wednesday – October 26

Warm Up: 

-Row 500m + quick foam roll

-2x Clean Burgener Warm up (Barbell+)

Strength:

1: Clean Waves: Complete 3 rounds of the following:

-3 position clean (1x high hang, 1x hang, 1x floor)

-2 position clean (1x hang, 1x floor)

-1x clean (1x floor)

*Rest 60-90 seconds betweens sets and 2-3 minutes between rounds.  Going off a 130kg clean, here is an example of what the working sets should resemble: Round 1 = 100kg x 3 pos, 105x 2 pos, 110x 1. Rd 2 =105kg x 3 pos, 110x 2 pos, 115x 1. Rd 3 =110kg x 3 pos, 115x 2 pos, 120x 1.  Reps do not have to be touch and go.

2: Clean Pull:

-3 sets ×2 reps (110% 1RM Snatch)

3: Front squat:

Warm up as needed, then:

-Establish a 3 rep max (Goal is 100%+ of your 1 RM squat clean)

Core: 3 rounds:

-12x Glute ham raise superset with 15x GHD sit ups

-Rest 60-90 seconds

-20x 1-arm DB bent over row, 10R/10L (AHAP)

 

Tuesday – October 25

Warm Up: 

-General warm up of your choice

Skill Work #1:

-10 minutes of skill work (Shooters choice)

Specific Warm Up: 

-Warm up for the movements in the WOD.

WOD: Complete the following for time:

-30x squat clean (135#/95#)

-30x chest to bar pull ups

-800m run

Skill Work #2:

-Revisit the skill you practiced earlier and see how you do when fatigued.

Monday – October 24

Warm Up: 

-Row 500m + quick foam roll

-3x Burgener Warm up + Skill Transfer Exercises (PVC, Light Bar, Barbell)

Strength:

1: Snatch Waves: Complete 3 rounds of the following:

-3 position snatch (1x high hang, 1x hang, 1x floor)

-2 position snatch (1x hang, 1x floor)

-1x snatch (1x floor)

*Rest 60-90 seconds betweens sets and 2-3 minutes between rounds.  Going off a 100kg snatch, here is an example of what the working sets should resemble: Round 1 = 70kg x 3 pos, 75x 2 pos, 80x 1. Rd 2 = 75kg x 3 pos, 80kg x 2 pos, 85kg x 1. Rd 3 = 80kg x 3 pos, 85kg x 2 pos, 90kg+ x 1.  Reps do not have to be touch and go.

2: Snatch Pull:

-3 sets ×2 reps (110% 1RM Snatch)

3: Back squat:

-50% x 2 reps

-60% x 2 reps

-70% 2 reps

-80% x 3 sets x 2 reps

Accessory Work:  Behind the neck jerk:

-Work up to a max for the day

*3 miss rule enforced. If you miss a weight 3 times, move onto “Core”.

Core: 3 rounds:

-6x Romanian Deadlift (AHAP)

-Rest as needed

-Max rep unbroken strict toes to bar superset max rep unbroken toes to bar

-Rest 2-3 minutes