CrossFit Training WOD

Saturday – October 22

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)

3: Front Squat: Work up to a heavy single (1 miss signals the end of your FS training)

Work Capacity: Complete 12-9-6-3 reps for time of:

-Thruster (135#/105#)

-Bar muscle up

 

Thursday – October 20

Warm Up: 

-General warm up of your choice

Skill Work:

-10 minutes on barbell or sport specific based skill work

Specific Warm Up: 

-Warm up for the movements in the WOD.

WOD: Complete 3 rounds for time:

-Row 500m

-Run 400m

-Rest 3 minutes

Skill Work #2:

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

Wednesday – October 18

Warm Up: 

-Row 500m + quick foam roll

-2x clean grip Burgener Warm up (Barbell)

Strength:

1: Clean:

-3-5x warm up sets as needed, then:

-6x working sets (1x single from the floor)

2: Clean Pull:

-3×3 (105% 1RM Clean. Straps are encouraged)

3: Front squat:

-Warm up sets as needed, then:

-6 sets x 1 reps (Work up to a max for the day)

Accessory Work:  4 rounds:

-Max rep x ring dip superset with 6x barbell bent over row (AHAP)

-Rest 60-90 seconds

Core: 3 rounds:

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

-Rest 60-90 seconds

Tuesday – October 18

Warm Up: 

-General warm up of your choice

Skill Work:

-10 minutes on gymnastic or strongman based skill work

Specific Warm Up: 

-Warm up for the movements in the WOD.

WOD: Complete the following for time:

-30x power snatch (135#/95#)

-30x chest to bar pull ups

-30x power clean + push press (135#/95#)

-30x bar facing burpees

Skill Work #2:

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

Monday – October 17

Warm Up: 

-Row 500m + quick foam roll

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

Strength:

1: Snatch:

-5x warm up sets as needed, then:

-6x working sets (1x single from the floor)

2: Snatch Pull:

-3×3 (105% 1RM Snatch. Straps are encouraged)

3: Back squat:

-Warm up sets as needed, then:

-6 sets x 1 reps (Work up to a max for the day)

Accessory Work:  5 rounds:

-5x push press superset with max rep weighted strict pull ups (For the pull ups, choose a weight that you can hit a minimum of 3 reps)

-Rest 60-90 seconds

*If you completed all the reps/sets with good form last week, increase the push press weight 5# this week.

Core: 3 rounds:

-6x Romanian Deadlift (AHAP)

-Max rep unbroken knees to elbows

-Rest 60-90 seconds

Cool Down: 

-Foam roll and stretch

Saturday – October 15

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)

3: Front Squat: Work up to a heavy single (1 miss signals the end of your FS training)

Work Capacity: “Jackie” – Complete the following for time:

 

-1000m row

-50x thruster (45#)

-30x pull up

Thursday – October 13

Warm Up: 

-General warm up of your choice

Skill Work #1:

-Choose something you don’t want to see come out of the hopper and practice for 10 minutes.

Specific Warm Up: 

-Warm up for the movements in the WOD.

WOD: “DT” – Complete 5 rounds for time:

-12x deadlift (155#/105#)

-9x hang power clean (155#/105#)

6x push press (155#/105#)

Skill Work #2:

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

Wednesday – October 12

Warm Up: 

-Row 500m + quick foam roll

-3x Clean Burgener Warm up  (PVC, Light Bar, Barbell)

Strength:

1: 2-position clean (1x hang + 1x floor):

-3-5x warm up sets, then:

-5x working sets (Work up to a max 1+1+1 for the day)

2: Clean Pull:

-3×3 (105% 1RM Clean)

3: Front squat:

-Warm up sets as needed, then:

-5 sets x 2 reps (Work up to a max double for the day)

Accessory Work: 

1: 4 rounds:

-Max rep strict ring dip superset with 6x  GHD barbell row (Increase the weight each round on the rows so that the last 2 sets are a max for the day)

-Rest 60-90 seconds

*The GHD rows are performed in a static hold at full extension.

Core

-Parallette L-Sit: Accumulate 3 minutes in as few sets as possible.