Friday, 9 July WOD

Warm-up

3 Rounds 15 Cal Bike 15 Kip Swings 10 KB Deadlifts 10 Scap Pull Ups *Round 2 go to strict pull ups **Round 3 go to Kipping Pull Ups

Strength/Skill: Deadlift

  • 10-10-10-10-10
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Work Up each set . Start pretty light and work up to a heavy set of 10 reps unbroken! Rest as needed bt sets.

Metcon: For time

  • 30 Row Calories
  • 30 Pull-ups
  • 30 Deadlifts, pick load
  • 20 Row Calories
  • 20 Chest-to-bar Pull-ups
  • 20 Power Cleans, pick load
  • 10 Row Calories
  • 10 Bar Muscle-ups
  • 10 Shoulder-to-Overheads, pick load

Pick the same weight for all 3 barbell movements; RX is 185lbs. Scaling Options: Scale barbell weight to something you can move well, sets of 5 on the deadlift, singles on the PC and sets of 3-5 on the STOH. Scaling Progression for the gymnastics could be: Knee to elbows or TTB then Pull Ups then C2B.

Thursday, 8 July WOD

Warm-up

  • 200m Run
  • 3 Wall Walks
  • 12 Step Ups
  • 200m Run
  • 6 DB Snatches (light)
  • 30ft HSW
  • 200m Run

Metcon: For time:

  • Partner Run, 1 mi
  • — then —
  • 5 rounds of:
    • Handstand Walk, 60 ft
    • 20 Dumbbell Snatches, pick load
    • 20 Burpee Box Jump Overs, 24/20 in

Complete in teams of 2. Run together then split the movements in 5s or 10s, use a heavier DB for today to challenge yourself.

Scaling Options: Scale to 1 min of HSW Practice or 4 Wall Walks.

Wednesday, 7 July WOD

Warm-up

  • 2:00 Ski Erg or Rower
  • 10 Tempo Push Ups
  • 10 Tempo Air Squats
  • 1:00 Squat Hold

Skill: Double Unders focused

  • 3 rounds for quality of:
    • 5 Double Dumbbell Standing Strict Press, pick load
    • 8 Handstand Push-ups Hollow Hold, 30 secs
    • 15 Air Squats

Work for quality, use this as an extended warm up.

Part II

  • 2 rounds for time of:
    • 100 Double Unders
    • 30 Wall Balls, 20/14 lbs
    • 15 Hand release Push-ups

Direclty into part 3…

Part III

  • 2 rounds for time of:
    • 100 Double Unders
    • 30 Toes-to-bars
    • 15 Double Dumbbell Push Press, 50/35 lbs

Scaling Options: Scale to 1:00 of max DUs or DU practice or 150 SUs. Scale medball weight to keep at least sets of 10. Scale TTB to knee to elbows. Scale DB weight to keep at least sets of 8 or more

Tuesday, 6 July WOD

Warm-up

  • 2 Rounds
    • 1:00 Row
    • 1:00 Squat Hold
    • 20 PVC Pass throughs
    • 15 OH Squats

Strength/Skill: Back Squat

  • 5×1 Use the same weight for each set.
  • Rest 2 mins between sets.

80-85% 1RM Focus on speed and quality reps here.

Metcon: Descending Reps

27-21-15-9 reps, for time of:

  • Row Calorie
  • Overhead Squat, 95/65 lbs

No time cap, we should be anywhere around 6 to 15 minutes for this one. Scaling Options: If needed scale to front squat if due to injury or mobility issues, scale the weight so that you can keep at least sets or 7 at a time or more

Saturday, 3 July WOD

Warm-up: 10 minutes

  • 2 Rounds Partner
    • 1) 15/12 Cal machine Partner
    • 2) 10 PVC Passthroughs + 10 PVC Good mornings + 10 Kip Swings

METCON: Partner WOD

In 25 mins, for max reps of:

  • 60 Deadlifts, 275/185 lbs
  • 60 Pull-ups
  • 50 Deadlifts, 275/185 lbs
  • 50 Chest-to-bar Pull-ups
  • 40 Deadlifts, 275/185 lbs
  • 40 Bar Muscle-ups
  • max reps in remaining time Any Machine Calories

Any Machine Calories- row / bike / ski Complete in teams of 2. Split reps as desired. Scaling Options: Scale deadlift weight to keep at least Sets of 5. Scaled progression for pulling movements could be: knee to elbow then Jumping pull up then kipping pull up Or if you are comfortable with pull ups keep pull ups for all sets

MONDAY will be 0900 only!

Friday, 2 July WOD

Warm-up: 10 minutes

  • 2 Rounds:
    • 15 Calorie Row
    • 10 Tempo Push Ups
    • 10 Side Raises (light plates or dumbbells)
    • 10 Front Raises (light plates or dumbbells)
    • 10 Box HSPU

METCON: “3”

Part I

  • Complete as many rounds as possible in 10 mins of:
    • 15/12 Row Calories
    • 5 Bench Press, 75% 1RM ( or 30 Hand Release Push-ups)

Part II

  • Complete as many rounds as possible in 10 mins of:
    • 50 Double Unders
    • 10 Alternating Dumbbell Snatches, 70/50 lbs

Part III

  • For time: (20 minute time cap)
    • Run, 200 m
    • 5 Legless Rope Climbs
    • 25 Wall Balls, 20/14 lbs
    • Run, 200 m
    • 4 Legless Rope Climbs
    • 20 Wall Balls, 20/14 lbs
    • Run, 200 m
    • 3 Legless Rope Climbs 1
    • 5 Wall Balls, 20/14 lbs
    • Run, 200 m
    • 2 Legless Rope Climbs
    • 10 Wall Balls, 20/14 lbs
    • Run, 200 m
    • 1 Legless Rope Climb
    • 5 Wall Balls, 20/14 lbs

Thursday, 1 July WOD

Warm-up: 10 minutes

  • 300m Run
  • 10 Push Ups + 10 Shoulder taps
  • 300m Run
  • 30 Sec HS Hold
  • 300m Run
  • 5 Squats + 10 Lunges

For Quality:

  • 3 rounds for quality of:
    • 8 Seated Double Dumbbell Strict Press, pick load
    • 8 Strict Pull-ups

Seated Double Dumbbell Strict Press- increase weight each round Rest as needed between rounds.

METCON: 2014 Crossfit Regionals WOD

  • 21-15-9-6-3 reps, for time of:
    • Strict Handstand Push-up
    • Front Squat, 195/125 lbs
    • Bar-facing Burpee

Should take around 15-20 mins. Scaling Options: Scale The pull ups in the strength part to pull ups with a band if needed do not do kipping pull ups, if needed you could also sub with inverted rows. Scale to Kipping HSPU for the workout or Same reps Double DB Push Press. Scale the Front Squat weight to something you can at least do sets of 5 with.

Wednesday, 30 June WOD

Warm up: 5 rounds for quality of:

  • 3 Kipping Pull-ups
  • 2 Kipping Chest-to-bar Pull-ups
  • 1 Bar Muscle-up
  • Rest 1 min

This session is for some fun accessory movements that will help you get stronger in positions.⁠ Scale the reps whenever needed down to a number where you can still work on good tension and alignment.⁠ Take more rest in between sets if more is needed to achieve that⁠.

Gymnastics Training:

  • 6 rounds for quality of:
    • Hollow Body Hold, 15 secs
    • 10 V-ups
    • 5 Alligator Rolls
    • 10 Donkey Kicks
    • Rest 1 min

Alligator Rolls- finish in arch

Part II – 5 rounds for quality of:

  • 1 Strict Pull-up
  • 1 Pull Over
  • 1 Forward Roll-to-L-Hang
  • 10 L-Hang Flutter Kicks
  • 10 L-Hang Scissor Kicks
  • Rest 2-3 mins between rounds.

This session is for some fun accessory movements that will help you get stronger in positions.⁠ ⁠ Take more rest in between sets if more is needed so you can still work on good tension and alignment.⁠ Scaled Complex Option⁠:

1 Strict Pull-up⁠

1 Strict Toes-to-bar

L-Hang or Tuck Hang, 10-20 secs⁠

Tuesday, 29 June WOD

Warm-up: 10 minutes

  • 3 Rounds
    • 12/10 Cal Row
    • 10 PVC Pass throughs
    • 0 Hollow rocks
    • 10 PVC good mornings

Strength/Skill: Power Clean

  • Power Clean 3-3-3-3-3
  • Use the heaviest weight you can for each set.
  • Rest 2 mins between sets.

Find a heavy touch and go triple.

Metcon: Rounds for time

  • 4 rounds for time of:
    • 30/24 Row Calories
    • 20 Toes-to-bars
    • 10 Power Clean & Jerks, 135/95 lbs

Should take anywhere around 15-22 mins. Scaling Options: Scale to Knee to elbows if needed, no more than 3 sets on these TTB if possible. Scale the power clean and jerk weight to quick singles. If you don’t have a bike erg a good sub could be 400m Run Time Cap: 20 mins