CrossFit WOD, August 16, 2019

By | WODs
Test Week Day 5

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (1 AHAP)
In 20 minutes, build to your heaviest 1RM Overhead Squat. Increase the weight each set, take rest between attempts and record your heaviest 1 OHS. *If mobility is an issue, take the time to work on increasing ROM and squatting.

Metcon
High and Dry
For time: 12 Min Cap

30-20-10
Overhead Squat
Box Jump 24/20"

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

Scaling – 1.) OHS weight/FS/Back Squat 2.) Box height/step-ups

Extra Work
Metcon
3 sets: NFT

Barbell Row (underhand) x 10-12 reps
– Rest :30

Dips x Max unbroken
– Rest 1:30

*Add weight each round for Row
**Modify to banded Dips.

CrossFit WOD, August 15, 2019

By | WODs
Test Week Day 4

Warm-up
Warm-up
Coach’s Choice

Metcon
Ugga Dugga
25 Min AMRAP:

15 Burpees
200m DBall Carry
15 DBall Over Shoulder
200m Run

Rx = 70/50#
Rx+ = 100/70#

Scaling – 1.) No push-up burpees 2.) DBall weight 3.) 200m Ski/250m Row/600m Bike

Extra Work
Metcon
3 sets:
10 KB Suitcase Deadlifts (per side)
20 GHD sit ups

*For the KB, pick a weight that is challenging but will be done in unbroken reps

CrossFit WOD, August 17, 2019

By | WODs
Test Week Day 6

Warm-up
Warm-up
Coach’s Choice

Metcon
MFKA
4 Rounds for time: 30 Min Cap
w/ a partner!

30 Toes to Bar
Sled Pull 135/90#
60 American KBS 53/35#

* Pull sled down (back to the woods) and walk sled back (facing gym.)

* Split reps as needed.
** 1 Sled walk to woods and 1 sled pull back to patio each round.

Scaling – 1.) Kipping knee-ups/V-ups 2.) Sled weight 3.) KB weight/Russian KBS

Extra Work
Metcon
3 Rounds:

1:00 Air Bike
1:00 Sit-ups
1:00 Walking Lunges

Smooth consistent effort. Active recovery.

CrossFit WOD, August 13, 2019

By | WODs
Test Week Day 2

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Metcon
Min 1 – 6 Ring Dips
Min 2 – 4 Seated Ring MU Transition
Min 3 – 2 Jumping Ring MU

* Modify to banded
** Modify band resistance
*** Modify height of box/rings

Metcon
Pooka
4 Rounds for Time: 25 Min Cap

50 Double Unders
600m Run
5 Ring Muscle-ups

Rx = Jumping RMU
Rx+ = Ring MU

* Rings at forehead for Rx

Scaling – 1.) 100 Singles 2.) 600m Ski/1800m Bike/600m Row 3.) Banded transitions/Jump height

Extra Work
Metcon
3 sets:

Banded Face Pulls x 20 reps
Banded Pull Aparts x 20 reps
Tricep Push Downs x 20 reps

CrossFit WOD, August 14, 2019

By | WODs
Test Week Day 3

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Jerk (1 AHAP)
In 20 minutes, build to your heaviest 1RM. Increase the weight each set, take rest between attempts and record your heaviest 1. If you fail, try again!

Metcon
Grace
For Time:
30 Clean and Jerks, 135# / 95#

* 8 Min Cap! Modify as needed!

115/75#
95/65#
75/55#

Extra Work
Metcon
4 sets:
Banded Lat Pull Down x 12-15 reps
Seated DB OHP x 10-12 reps

Plank Holds
4 x 1:00

CrossFit WOD, August 12, 2019

By | WODs
Test Week Day 1

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (1 AHAP)
Take 20+ minutes to warm-up and build to your heaviest 1RM Deadlift. Increase the weight each set, take rest between and record your heaviest single.

Metcon
2k Row
Max Effort 2k Row

All out effort. AFAP.

Extra Work
Metcon
3 sets:

Single Leg Glute bridge x 10 reps (per leg)
Superman hold x :30