CrossFit WOD, September 12, 2020

Saturday

Warm-up
Warm-up
AMRAP x 8 MINUTES
20 Jumping Jacks
20 Crossbody Mountain Climbers
10 Scap Pull-Ups
10 Hanging Knee Raises or V-Ups

Skill
Metcon
EMOM x 12 MINUTES
MIN 1 – :40 Practice Bar Muscle Up or Knee to Elbow Kip Progression
MIN 2 – :40 Attempt Big Sets of Double or Triple Unders

(No Measure)

Workout
Metcon
AMRAP x 15 MINUTES
35 Double Unders
5 Bar Muscle-Ups
10 Knees 2 Elbow
10 Hand Release Push-Ups

(Score is Rounds + Reps)

CrossFit WOD, September 11, 2020

Friday

Warm-up
Warm-up

2 SETS BARBELL WARM-UP (3-5 reps of each)
Clean Grip RDL
Hang Hi-Pull
Hang Muscle Clean
Hang Power Clean
Strict Press
Push Press
Push Jerk

Into…

400M run

“9/11”
FOR TIME
2001m Run*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row

*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)

Warm-up
Mobility

CrossFit WOD, September 10, 2020

Thursday

Warm-up
Warm-up
1:00 Alt Groiners
1:00 Bootstrappers

Into…

3 SETS (5:00 CAP)
8 Up-Downs
10 Alt. Cossack Squats
12 Air Squats

Strength
Back Squat (2RM)
ON A 20:00 RUNNING CLOCK…
Build to 2RM Back Squat

(Score is Weight)

Workout
Metcon
E3MOM x 15 MINUTES
3 ROUNDS FOR TIME
7 Burpees
5 DB Hang Squat Cleans |(35/20)

(Score is Slowest Time)

RX+ (50/35)
Warm-up
Mobility

CrossFit WOD, September 9, 2020

Wednesday

Warm-up
Warm-up
AMRAP x 3 MINUTES
10 Alt. Lunges
10 Push-Up to Pike
20 Jumping Jacks

Into…

AMRAP x 5 MINUTES
10 Tuck Jumps
10 Tempo Strict Press (empty BB)
20 Jumping Jacks

Strength
Shoulder Press (2RM)
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press

(Score is Weight)

Workout
Metcon
FOR TIME
50-30-10
Push Press |(75/55)
Box Jumps (20)

(Score is Time)

(115/75)

Finisher
Metcon
2-3 SETS
15 Slow Banded Sumo Good Mornings
30 Fast Banded Curls

(No Measure)

Warm-up
Mobility

CrossFit WOD, September 8, 2020

Tuesday

Warm-up
Warm-up
2 ROUNDS
12 Plank KB Taps
6 Groiners
6 KB Deadlift
6 Goblet Squats

Into…

2 ROUNDS
12 Alternating Superman
6 BB Kang Squats
6 KB Swings
4/4 KB Suitcase Lunge*

*Perform 4 lunges with the KB in one hand, and 4 Lunges with the KB in the other hand

Strength
Deadlift (2RM)
ON A 20:00 RUNNING CLOCK…
Build to 2RM Deadlift

(Score is Weight)

Workout
Metcon
AMRAP x 6 MINUTES
6 DBL KB Farmers Lunge (53/35)|(35/26)
12 DBL KB Russian Swing
18 Sit-Ups

-Rest 1:30-

AMRAP x 6 MINUTES
6 DBL KB Farmers Lunge
12 DBL KB Russian Swing
18 Sit-Ups

(Score is Rounds + Reps)

CrossFit WOD, September 7, 2020

Monday

Warm-up
Warm-up
1 ROUND
25ft High Knees
25ft Butt Kickers
10 Scap Pull-Ups
10 Scap Push-Ups
3 Wall Walks or 5 Inch Worms

Into…

1 ROUND
100m Run
3 Strict Pull-Up or 5 Ring Rows
:20 HS Hold or DB Overhead Hold
3 HSPU Negative or 5 Pike Push-Up

Workout
Wade
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Upper Back
5:00 Foam Roll Quads

(No Measure)

CrossFit WOD, September 6, 2020

Sunday

Warm-up
Warm-up
Row 1:00 (EZ)

Into…

AMRAP x 3 MINUTES
3 Inchworms
10 Groiners
10 Air Squats

Row 1:00 (Mod)

AMRAP x 3 MINUTES
3 Kang Squats
10 Elbow Punches
10 Jumping Air Squats

Row 1:00 (Hard)

Workout
Metcon
FOR TIME
35 Power Cleans (115/75)
40/30 Cal Row
25 Front Squats
30/25 Cal Row
15 Squat Cleans
20/15 Cal Row

-Hard Cap 25:00-

(Score is Time)

Cool Down
Warm-up
FOR QUALITY
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)

(No Measure)

CrossFit WOD, September 5, 2020

Sunday

Warm-up
Warm-up
Row 1:00 (EZ)

Into…

AMRAP x 3 MINUTES
3 Inchworms
10 Groiners
10 Air Squats

Row 1:00 (Mod)

AMRAP x 3 MINUTES
3 Kang Squats
10 Elbow Punches
10 Jumping Air Squats

Row 1:00 (Hard)

Workout
Metcon
FOR TIME
35 Power Cleans (115/75)
40/30 Cal Row
25 Front Squats
30/25 Cal Row
15 Squat Cleans
20/15 Cal Row

-Hard Cap 25:00-

(Score is Time)

155/105

CrossFit WOD, September 4, 2020

Friday

Warm-up
Warm-up
1:00 Single Unders

Into…

EMOM x 6 MINUTES
MIN 1 – 20 Shoulder Taps + Plank Hold
MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold

Into…

1:00 Double Under Practice*

*Options: Tall Jump Singles, Penguin Taps, Single Arm rotations.

Strength
Shoulder Press (1×6 / 1×4 / 1×2)
STRICT PRESS
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Workout
Metcon
AMRAP x 12 MINUTES
5 DB Waist to Overhead (50/35)|(35/20)
10 DB Push Press
40 Double Unders

(Score is Rounds + Reps)

Warm-up
Mobility

CrossFit WOD, September 3, 2020

Thursday

Warm-up
Warm-up
3 ROUNDS
10 Alt. Groiners
10 Alt. Samson Lunges
5 Push-Up to Pike

Into …

3 ROUNDS
5 Reps of 6-count Burpees*
1:00 Bike**

*6-count Burpee = On your call, perform each section step-by-step: 1. Hands down, 2. Feet jump back, 3. Bottom of Push-Up, 4. Top of Push-Up, 5. Jump feet in, 6. Stand & clap

**Increase pace on bike every set: 50%, 60%, 70%

Workout
Metcon
4 SETS*
rower 50/36 cal
12 Burpees

-Rest 3:00 b/t Sets-

*Suggested 3:00 Cap Each Set

(Score is Slowest Time)

RX+
35/25 Cal Bike
Warm-up
Mobility