Posts belonging to Category Crossfit WOD

AMRAP in 2 Minutes:

• Double Unders

Strength:

In 8 sets or fewer, build to a 1-RM Bench Press

• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM

*Sets 1-4 Every 90 Seconds and then Sets 5-8 Every 3 Minutes.

Skill:

3 Rds For Time:

• 400m Run
• 21 KB Swing 55/35
• 12 Pull Ups

•  5-8 Minutes Shoulder Mobility

AMRAP in 3 Minutes:

• 4 Pull Ups
• 5 Burpees
• 6 Squats

Strength:

In 8 sets or fewer, build to a 1-RM High Bar Back Squat

• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM

*Sets 1-4 Every 90 Seconds and then Sets 5-8 Every 3 Minutes.

6 Sets: (Top Every 90 Seconds)

• Weighted Pull Up x 1

Skill:

• 60 seconds of Pull-Ups
• Rest 2 minutes
• 60 seconds of Strict Handstand Push-Ups
• Rest 2 minutes
• 60 seconds of Kipping Hanstand Push-Ups
• Rest 2 minutes
• 60 seconds of Ring Dips

•  Squat/Hip Mobility

2 Sets:

• Halting Snatch Deadlift to Mid Thigh + Snatch High Pull x 3
• High Hang Muscle Snatch x 3
• Snatch Balance x 3
• Overhead Squat x 3
• Full Snatch x 3

2 Sets:

• Halting Clean Deadlift to Mid Thigh + Clean High Pull x 3
• High Hang Muscle Clean x 3
• Front Squat x 3
• Full Clean x 3

2 Sets:

• Shoulder Press x 3
• Push Press x 3
• Push Jerk x 3
• Split Jerk x 3

Strength:

• 15 Minutes Find 1 RM Snatch
• 15 Minutes Find 1 RM Clean & Jerk

Skill:

For Time:

• 30 Snatch 135/95

•  Shoulder/T-Spine/Hip Mobility

• Bear Crawl Medball Musical Chairs

Strength:

Medball Toss

• 3 Throws for distance, Chest Pass Style, 10/6
• 3 Throws for distance, Chest Pass Style, 20/14
• 3 Throws for distance, Chest Pass Style, 30/20

• 3 Throws for distance, Soccer Throw-in Style, 10/6
• 3 Throws for distance, Soccer Throw-in Style, 20/14
• 3 Throws for distance, Soccer Throw-in Style, 30/20

• 3 Throws for distance, Over the Shoulder MB toss Style, 10/6
• 3 Throws for distance, Over the Shoulder MB toss Style, 20/14
• 3 Throws for distance, Over the Shoulder MB toss Style, 30/20

Skill:

• 200m Run With MB 20/14
• AMRAP Burpee Pull Ups

*Partner A Perform 300m Run, during that time Partner B performs as many Burpee Pull Ups as they can.  Once Partner A returns partners will change exercises.

•  10-15 Minutes Hip Mobility/Foam Roll

3 Sets:

• :15 Jumping Jack
• :15 Squat
• :15 Mountain Climbers
• :15 Jump Squats

Strength:

• Back Squat 5×3 @ 80% of 1 Rm

Skill:

•  5 Minute Calf Roll/Smash each leg

2 Sets:

• High Knee/Elbow Ext. Rot. x 10
• TWYIL x 10 ea
• Band Pull a Parts x 10

Strength:

3 Sets:

• Shoulder Press x 5 @21X1 (Up Fast, 1 Sec Pause, 2 Sec Down, 1 Sec Pause)
• Back Ext. x 12-15 @3131 (3 Sec Down, 1 Sec Pause, 3 Sec Up, 1 Sec Pause)

Skill:

8 Rds ea (:20 sec on :10 sec off)

• KB Swing (Heavy)
• Ring Dips
• DB Burpee Deadlift (Hold DB in each hand perform burpee without arm extension) 35/25
• Hollow Rocks

•  10 Minutes T-Spine Mobility

• 200m Run
• Wall Ball x 30
• Supine Row x 20

Strength:

4 Sets: (Every 2 Minutes)

• Bear Complex x 2 (Building and NO DROPPING Bar between Reps)
• 1 Chest to Bar Pull Up + 1 Hip to Bar Pull Up + 1 Bar Muscle Up

Skill:

• 600m Run
• 9 Bar Muscle Ups
• 6 Bear Complex 135/95

*1 Rep Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Rack Jerk.  Athlete will be allowed to drop the bar after completing the Rack Jerk.

•  10 Minutes Shoulder Mobility

3 Sets:

• 1 Snatch Balance + 2 OH Squat

Strength:

3 Sets:

• (Off Blocks at Mid Thigh) Snatch Pull + High Pull + Full Snatch (Squat) Build to 65-68%

3 Sets:

• (Off Blocks at Mid Thigh) Clean Pull + High Pull + Full Clean (Squat) Build to 65-68%

Skill:

• 6×3 Snatch (off Blocks at Mid Thigh) 70-80%
• 6×3 Clean (off Blocks at Mid Thigh) 70-80%

•  8-10 Lower Extremity Mobility

• Partner MB Sit Up Tosses x 50

Strength:

3 Sets:

• Double Russian KB Swings x 12-15
• ME Double Unders x :45 Seconds

Skill:

• Bench Press (75% of 1 RM)
• 100m Farmers Carry x 1
• Tire Flip (Heavy)

•  8-10 Hip/Squat Mobility

• MB Clean Technique

Strength:

3 Sets:

• Front Squat x 5
• Ring Dips x 6-8 (Comp ME)

Skill:

• 15 Medball Clean 20/14
• 15 Hand Release Push Ups
• 15 Sit Ups

•  8-10 Hip/Squat Mobility