CrossFit WOD, October 7, 2021

Thursday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings
MIN 2 – 10/10 SL RDL
MIN 3 – 10 Push-Up to Pike
MIN 4 – :45 Tuck Hold

COACHES NOTE — After completion of the Warm-Up have athletes grab a Barbell and go into Deadlift Teaching.

Workout
Metcon
2 SETS
10 Tempo Deadlifts (225/155)|(155/105)|(30X1)
21 Hand Release Push-Ups
21 Russian KB Swings (Athlete Choice)

-Rest 1:00 b/t Sets-

2 SETS
8 Tempo Deadlifts (275/185)|(185/135)|(20X1)
15 Plyo Push-Ups into 1:00 Push-Up Plank
21 Russian KB Swings

-Rest 1:00 b/t Sets-

2 SETS
6 Tempo Deadlifts (315/205)|(225/155)|(10X1)
9 Diamond Push-Ups into 1:00 Diamond Plank
21 Russian KB Swings

-Rest 1:00 b/t Sets-

(Score is Weight for Each Interval)

KG BB1: (100/70)|(70/47.5)
KG BB2: (125/85)|(85/60)
KG BB3: (143/100)|(100/70)

CrossFit WOD, October 6, 2021

Wednesday

Warm-up
Warm-up
2 Sets (8:00 Cap)
35 Single Unders
12 Lunges with PVC Passthrough
10 Up-Downs
8 PVC Cuban Press

Into…

2 Sets
30 Double Unders
10 PVC Overhead Squats
8 Barbell High Pulls
8 Barbell Behind the Neck Press

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex of:

1 Heaving Snatch Balance
+
1 Overhead Squat

*Bar comes from the rack.

(Score is Weight)

Workout
Metcon
FOR TIME
100 Double Unders
50 Overhead Squats (115/75)|(75/55)
100 Double Unders

(Score is Time)

KG BB: (50/35)|(35/25)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Lats

(No Measure)

CrossFit WOD, October 5, 2021

Tuesday

Warm-up
Warm-up
2 ROUNDS
1:00 Row (EZ-Mod)
10 Scap Pull-Ups
10 Tuck-Ups
10 Elbow Punches

2 ROUNDS
:30 Row (Hard)
8 Kip Swings
8 Sit-Ups
4 Hang Muscle Clean

Skill
Metcon
3 SETS FOR REPS*
:45 Max Toes to Bar

-Rest 2:00 b/t Sets-

*Will be retested at end of month

(Score is Total Reps)

Workout
Metcon
EMOM x 16 MINUTES
MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups
MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)|(95/65)*
MIN 3 – 200/150m Row
MIN 4 – Rest

*1 Rep = 1 PC + 1 HPC

(Score is Lowest Reps of TTB / PC)

KG BB: (60/42.5)|(42.5/30)

CrossFit WOD, October 4, 2021

Monday

Warm-up
Warm-up
2 ROUNDS
1:00 EZ Bike
5 Inch Worms + Push-Up
5 Up-Downs
10 Box Step Overs

Extended Warm-up
Metcon
3 SETS
:20 Bike Sprint*
5 Burpee Step-Ups

*Increase Pace Each Set

-Rest 1:00 b/t Sets-

(No Measure)

Workout
Metcon
EVERY 2:00 x 5 SETS
15/12 Cal Bike*
10 Box Jump Over (24/20)
Rest in Time Remaining…

*1:00 Max Time on Bike

-No Additional Rest b/t Sets-

(Score is Slowest Time)

-Rest 3:00 b/t Parts 1 & 2-
Metcon
AMRAP x 7 MINUTES
10/8 Cal Bike
5 Burpees
3 Box Jumps (24/20)

(Score is Rounds + Reps)

Optional Finisher
Metcon
FOR QUALITY
125/75 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — "Chad" Extra Credit

*Weight Vest Optional

(No Measure)

CrossFit WOD, October 3, 2021

Sunday

Warm-up
Warm-up
2-3 SETS (5:00 CAP)
:30 Jumping Jacks (Option to clap OH and behind the back)
:30 Bar or :20 Rope Hang
20 Band Pull-Aparts
5/5 Slow Single DB Single Leg Deadlift (Athlete Choice)

Strength
Metcon
4 SETS FOR QUALITY
4-8 Rope Pull-Ups or Narrow Grip Pull-Ups
30′ Quad Crawl
:30 Double Under Practice

-Rest as needed b/t Sets-

(No Measure)

Workout
Metcon
AMRAP x 18 MINUTES
36 Double Unders
18 Sit-Ups
8 Alt. Single DB Up-Down (50/35)|(35/20)
2 Legless Rope Climbs*

*Option for Standard Rope Climb

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

CrossFit WOD, October 2, 2021

Saturday

Warm-up
Warm-up
3 SETS ON A 5:00 RUNNING CLOCK…
20 Crossbody Mountain Climbers
10 Bootstrappers
10 Alt. Elbow to Instep
5 Squat Thrusts
5 Burpees

*Once the 3 Sets are complete, the athletes will perform 30’ Shuttle Runs in time remaining at an EZ pace.

Workout
Metcon
FOR TIME
800m Run
60 Wall Balls (20/14)|(14/10)
40 Push-Ups*
50 Wall Balls
400m Run
30 Push-Ups
40 Wall Balls
20 Push-Ups
800m Run

*Hand Release Push-Ups Optional

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME*
800m WB Run
80 Wall Balls (20/14)|(14/10)
80 Push-Ups
60 Wall Balls
400m WB Run
40 Synchro Push-Ups
40 Wall Balls
800m WB Run

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.
Hand Release Push-Ups Optional

(Score is Time)

KG WB: (9/6)|(6/5)

CrossFit WOD, October 1, 2021

Friday

Warm-up
Warm-up
8:00 Running Clock…

500m Row
Into…

4 Sets*
6 Clean Deadlifts
4/4 Elbow Punches
6 Hang Muscle Cleans

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:

1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power Clean

(Score is Weight)

Workout
Metcon
FOR TIME
1500/1250m Row
45 Hang Power Clean (155/105)|(115/75)

*Partition Row & Reps in any way or order to complete the work.

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

CrossFit WOD, September 30, 2021

Thursday

Warm-up
Warm-up
AMRAP x 5 MINUTES
:30 BIke @ Start Light-Mod Pace
5/5 KB Bent Over Row
5 Up-Down to Target
10 Alt. KB Horn Taps

*Increase the pace on the bike each round

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Strict RMU or Strict False Grip Ring Row

Immediately Into…

ON A 5:00 RUNNING CLOCK…
Practice Connecting RMU Together via Kipping or Transition Work

(No Measure)

Workout
Metcon
3 SETS FOR REPS
40/30 Cal Bike
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpee to Target
:30 Single KB Front Rack Hold (R) (70/53)|(53/35)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)

-Rest 2:00 b/t Sets-

*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.
Target is 6" above standing reach

(Score is Total Reps of MU or RR)

KG KB:(32/24)|(24/16)

CrossFit WOD, September 29, 2021

Wednesday

Warm-up
Warm-up
3 SETS (8:00 Cap)
200m Run
:30 Tuck Hold
10/10 Lateral Step-Ups
8 Push-Up to Pike Position
10 Barbell Sumo Good Mornings

Workout
Metcon
4 SETS
AMRAP x 5 MINUTES
15 Box Jumps (24/20)
20 Sumo Deadlifts (185/135)|(135/95)*
10 Handstand Push-Ups

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set.
Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.

BB1: (185/135)|(135/95)
BB2: (225/155)|(155/105)
BB3: (255/175)|(175/115)
BB4: (275/185)|(185/135)

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press (Athlete Choice, Moderate-Heavy)

KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/47.5)
KG BB3: (115/79)|(79/52.5)
KG BB4: (125/85)|(85/60)

Cool Down
Warm-up
FOR RECOVERY
2:00 Down Dog
5:00 Foam Roll Hamstrings

(No Measure)

CrossFit WOD, September 28, 2021

Tuesday

Warm-up
Warm-up
3 ROUNDS
10 Jumping Jacks
5 Scap Pull-Ups + 5 Kip Swings
8 Single DB Front Squat
6 Up-Downs

Strength
Back Squat (3-3-3*)
*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

Workout
Metcon
FOR TIME*
15-12-9-12-15
DB Front Squat (50/35)|(35/20)
C2B Pull-Up

*After each full set, complete 10 Up-Downs
Gymnastic Kip Preferred

(Score is Time)

KG DB: (22.5/15)|(15/10)