CrossFit WOD, June 25, 2019

By | WODs
Zimzalabim

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Deadlift (E3M x 4, 5 Reps @ 3030)
Every 3 minutes for 12 minutes, perform 5 Deadlifts with a tempo of 3 seconds off the floor and 3 second return. Maintain form, tempo and posture. The focus is position and movement, not load! Record your heaviest 5.

Metcon
Zimzalabim
9 Min AMRAP:

1 Deadlift
2 Burpees over bar
2 Deadlift
4 Burpees over bar
3 Deadlift
6 Burpees over bar
4 Deadlift
8 Burpess over bar
etc…

Rx = 155/105#
Rx+ = 185/125#

Scaling – 1.) Deadlift weight (135/95,115/75) 2.) No push-up burpees/Burpee in place

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
GHD Situps (3 x 12)
Back Extensions (3 x 12)

CrossFit WOD, June 26, 2019

By | WODs
Summarize

Warm-up
Warm-up
Coach’s Choice

Metcon
Summarize
23 Min AMRAP:

750/700m Row
15 Box Jumps 24/20"
20 Hang DB Snatch 35/20#

Scaling – 1.) 750/700m Ski/2100m Bike 2.) Box height/step-ups 3.) DB weight

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
Metcon
3 sets:

10 V-ups
20 Tuck-ups

Modify to sit-ups if needed.

CrossFit WOD, June 24, 2019

By | WODs
Lukaku

Warm-up
Warm-up
Coach’s Choice

Metcon
Lukaku
For time: 35 Min Cap

800m Run/1K Row
8 Bar Muscle-ups Rx+/Jumping BMU Rx
25 Air Squats
800m Run/1K Row
6 BMU
25 Air Squats
600m Run/800m Row
4 BMU
25 Air Squats
600m Run/800m Row
2 BMU
25 Air Squats

* Bar at forehead for Rx

Scaling – 1.) 800m Ski/2400m Bike 2.) Bar height

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 Mile of running/walking.
Metcon
Perform the daily ROMWOD!

CrossFit WOD, June 27, 2019

By | WODs
Love Puff

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Paused Split Jerks (E2M x 5, 3 Reps Increasing)
* 2 Second Pause in Dip and Overhead.
Every 2 minutes for 10 minutes, perform 3 Split Jerks with a pause in the dip and overhead. Increase the weight each set. Focus is form and positions, not load. Record your heaviest 3.

Metcon
Love Puff
10 Rounds for reps:

In :30 complete:
2 Split Jerks
AMRAP Double Unders

:30 Rest

Rx = 135/95#
Rx+ =115/105#

* Score is Double Unders each round
Scaling – 1.) Split Jerk weight (125/85, 115/75, 95/65# etc) 2.) Single Unders

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
Metcon
4 sets:

Banded Lat Pull-downs x 12-15
Seated DB OH Press x 10-12

Same band for all 4 sets. Pair of DB for presses.

CrossFit WOD, June 28, 2019

By | WODs
Tartle

Warm-up
Warm-up
Coach’s Choice

Metcon
Tartle
For time: w/ a partner!

20m Handstand Walk Rx+/ 40 Piked Shoulder Taps Rx
40 Alternating Single Leg V-ups
60 Cal Bike
80 Chest to Bar Pull-ups Rx+/ Pull-ups Rx
60 Cal Bike
40 Alternating Single Leg V-ups
20m Handstand Walk/ 40 Piked Shoulder Taps

* Shoulder taps to be done in a piked position on a 20" box
** Split reps evenly

Scaling – 1.) Pike taps on floor/Plank position 2.) Sit-ups 3.) Banded/Rack Pull-ups/C2B

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 Mile of running/walking.
Metcon
3 Sets:

DB Box Step-ups x 10
Pistols x 6-8 each leg

1.) Pair of DB at sides. 5 Reps each leg. 2.) Scale pistol height/bands

CrossFit WOD, June 29, 2019

By | WODs
ITMFA

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Overhead Squat (E2:30 x 5, 5 Reps Increasing @ 32×0)
* Tempo of 3 seconds down, 2 in the bottom.
Every 2:30 for 12:30, perform 5 Tempo OHS with a tempo of 3 seconds down and 2 in the bottom. Increase the weight each set. The focus is form and posture, not load. Record your best 5.

Metcon
ITMFA
5 Rounds for time: 16 Min Cap

5 Power Snatch
10 Overhead Squat
200m Run

Rx = 75/55#
Rx+ = 95/65#

Scaling – 1.) Barbell weight (one bar) 2.) 200m Ski/250m Row

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
Metcon
4 Sets:

Barbell Row x 10
Plank x 1:00

Same weight across for all 4 sets. Forearm plank.