Heavy Sqwauts

SKILL/STRENGTH

Back Squat - 12 minutes to the heaviest 3 reps possible.  Take 90% of that and do 2 more sets of 3.

WOD-Sleds and Your Goat

For the remainder of the class, alternate between any sled drag variations you want and one of your goats.  Consider this skill work.  It should be fun.  Be creative.  If you are for a challenge, try prowler suicides.

WOD

SKILL/STRENGTH

High Hang Muscle Snatch - 3 x 6-10 reps of a light to moderate weight.  This is just to keep your shoulders healthy, do not go too heavy.  Watch the video below.

WOD

For Time:

800m

50 Burpees

800m

WOD

SKILL/STRENGTH

Ring Dips - if you have more than 5 strict, do 50 total STRICT Ring Dips.  If you have less than 5, do 50 Ring Push-Ups.

WOD

7 Rounds for Time:

3 Handstand Push-Ups

6 Pistols (alternating legs)

9 Deadlifts 135/95lbs

 

WOD

WOD

AMRAP 20 Minutes - 2 Person Team:

20 Toes to Bar

30 Double-Unders (30 Tuck Jumps)

40 Kettlebell Swings 53/35lbs

30 Double-Unders

20 Pull-Ups

ONLY ONE PERSON WORKING AT A TIME.

 

Some of the guys at Mayhem.


WOD

CrossFit Lite

Skill

Air Squat, Front Squat

WOD

Front Squat

5-5-5-5-5

Go as heavy as your technique allows.

Abs

3 rounds NOT for time:

30 Sit-Ups

30s Plank Hold

30 Scissor Kicks

CrossFit

"Nancy"

5 Round for Time:

400m

95/65lb Overhead Squat x 15

 

Old school video when using a medicine ball while squatting was normal.



WOD

Skill/Strength

Front Squat - 60% x 3 x 8, every minute on the minute.

If you don't have a max to work off of, guesstimate.

WOD

AMRAP 3 Minutes

5 Burpee Box Jumps 24/20"

10 Sumo Deadlift High Pulls 75/45

Rest 1 minute, repeat for a total of 3 rounds.


No dropping 10s or 15s!!!!


 

 

WOD

TODAY CAN BE USED AS AN ACTIVE RECOVERY DAY OR A SKILL DAY IF NEEDED.


 

WOD

15 Strict Press 95/65

50 Double-Unders (200 single-unders)

30 Push Press 95/65

50 Double-Unders

45 Push Jerks 95/65

50 Double-Unders

CrossFit Lite

SKILL

Front Squat

WOD

Front Squat 5-5-5-5-5

Extra

Abs by coach.


WOD

SKILL/STRENGTH

Weighted Chin-Up

5-3-3-1-1-1

WOD

1 Mile Time Trial - in other words, run a mile as hard as you can (10 minute Cap).

Raining??? - 2k Row Time Trial as hard as you can (10 Minute Cap).

 

Notice how relaxed they are until the kick at the end.


WOD

SKILL/STRENGTH

Handstand Push-Ups -  12 minutes to work on kicking up to the wall, strict, kipping or deficit handstand push-ups

WOD

AMRAP 15 Minutes:

10 x Hang Power Clean 135/95lbs

20 x Wallballs 20/14lbs (10/9ft targets)

 

 

Repetition Pull Day

SKILL/STRENGTHS

Deadlift - 4 x 6-8 reps, 90-120s rest. 

If you get 8 reps, increase the weight.  Every set should be heavy.  NO bouncing weights.  DON'T go beyond what your TECHNIQUE can handle - NO round backs!!!

WOD

4 Rounds for Time:

20 Jump Lunges

20 Sit-Ups

How to load the deadlift - we all need to work on this.


 

Page 32 of 100

32
CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit