Daily WOD

CrossFit Workout 9/26/15 Saturday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5(3+2+1) of (deadlift + power clean + power snatch) up to workout weight
20 double-unders after each set

You only have 10 minutes to get this warmup done.  Please move through it at a good pace.

Workout (start this at 30 past the hour)

15-12-9 reps for time of:
burpee
deadlift, 135 lbs (95 lbs)

At that 10 minute mark………

12-9-6 reps for time of:
burpee over the bar
power clean, 135 lbs (95 lbs)

At the 20 minute mark……..

9-6-3 for time of:
burpee box jump, 24″ box
power snatch, 135 lbs (95 lbs)

All barbell reps will be performed with whatever weight that you are using for the power snatch.

Competition Team Lift

5 x 10 reps, on the 3:00 start of:
back squat @ 50% of your max deadlift

Competition Team Skills
20 minutes of goat work
Supplemental Workout
5k row

Competition Program 9/26/15 Saturday

Competition Team Lift

5 x 10 reps, on the 3:00 start of:
back squat @ 50% of your max deadlift

Competition Team Skills
20 minutes of goat work
Supplemental Workout
5k row

CrossFit Workout 9/25/15 Friday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 x 3 of squat snatches up to workout weight
a set of strict pullups after each set

You only have 10 minutes to get this warmup done.  Please move through it at a good pace.

Workout (start this at 30 past the hour)

7 rounds, on the 4 minute start interval of:
150 meter run
5 squat snatches, 95 lbs (65 lbs)

If you can snatch more than 205 lbs (135 lbs) please use 135 lbs (95 lbs).

Your score is the total amount of time worked for the 4 rounds.  The goal is to run REALLY HARD for the 150 meter run and run right into the room, up to your bar and start snatching immediately.

Competition Team Lift

Clean and Jerk
10 rounds, on the :90 start interval of:
1 squat clean + 1 front squat + 1 split jerk

Start at 75% and go up as you can.
Competition Team Skills
5 rounds for completion of:
50 calories on the air dyne
10 strict hand stand pushups
Supplemental Workout
10 rounds of:
1 minute walk
1 minute jog (4/10)
1 minute hard run (8/10)

Competition Program 9/25/15 Friday

Competition Team Lift

Clean and Jerk
10 rounds, on the :90 start interval of:
1 squat clean + 1 front squat + 1 split jerk

Start at 75% and go up as you can.
Competition Team Skills
5 rounds for completion of:
50 calories on the air dyne
10 strict hand stand pushups
Supplemental Workout
10 rounds of:
1 minute walk
1 minute jog (4/10)
1 minute hard run (8/10)

CrossFit Workout 9/24/15 Thursday

  • General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
12 russian kettlebell swings, 24 kg + (16 kg+)
4 turkish get-ups, light

Workout (start this at 35 past the hour)
4 rounds for time of:
400 meter run
20 pushups
400 meter run
20 V-ups

This has a 25 minute time cap.

Competition Team Lift
Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.
Supplemental Workout
Please make up a supplemental workout from this week.

Competition Program 9/23/15 Wednesday

Competition Team Lift

Front Squat
Take no more than 20 minutes and work up to a heavy front squat double.

Snatch Grip Push Jerk
6 sets of 3 reps, on the 2:00 start
Start at 80% of your max snatch and work up from there.

Competition Team Skills
Take 20 minutes and work on linking bar muscle-ups.  Work on being efficient on the descent.  If you are already good at it, do 5 max sets spread out over the 20 minutes.
Supplemental Workout
10 rounds of:
2 minutes rowing, starting at a moderate pace
1 minute off the rower, walking and doing mobility
Row for a further distance on every 2 minute work effort.

CrossFit Workout 9/23/15 Wednesday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 x 2 of power cleans, up to workout weight
20 double-unders after each set

Workout (start this at 35 past the hour)

4 rounds, on the 6 minute start interval of:
40 double-unders
3 power cleans @ 80% of your max clean
30 double-unders
2 power cleans @ 80% of your max clean
20 double-unders
1 power clean @ 80% of your max clean

The max amount of weight lifted in the power clean is 225 lbs (155 lbs), regardless of what percentage that is for you.

Your score is the total amount of time worked for the 4 rounds.

Competition Team Lift

Front Squat
Take no more than 20 minutes and work up to a heavy front squat double.

Snatch Grip Push Jerk
6 sets of 3 reps, on the 2:00 start
Start at 80% of your max snatch and work up from there.

Competition Team Skills
Take 20 minutes and work on linking bar muscle-ups.  Work on being efficient on the descent.  If you are already good at it, do 5 max sets spread out over the 20 minutes.
Supplemental Workout
10 rounds of:
2 minutes rowing, starting at a moderate pace
1 minute off the rower, walking and doing mobility
Row for a further distance on every 2 minute work effort.

CrossFit Workout 9/22/15 Tuesday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
pullup warmup
10 two-handed KB clean and press, light
150 meter run

Workout (start this at 35 past the hour)

20 rounds for time of:
5 pullups, chin over
10 pushups
150 meter run

If you can do hand stand pushups, please do 5 flat, kipping hand stand pushups per round instead of the pushups.

This has a 25 minute time cap.

Competition Team Lift

Deadlift
6 sets of 3 reps, on the 3 minute start
Start counting at 75% of your max deadlift

Bench Press
6 sets of 3 reps, on the 2:00 start
Start counting at 75% of your max deadlift

Competition Team Skills
5 rounds for completion of:
50 calories on the air dyne
15 GHD situps
Supplemental Workout
5 x 750 meter row, on the 5 minute start interval
Each one faster than the previous.

Competition Program 9/22/15 Tuesday

Competition Team Lift

Deadlift
6 sets of 3 reps, on the 3 minute start
Start counting at 75% of your max deadlift

Bench Press
6 sets of 3 reps, on the 2:00 start
Start counting at 75% of your max deadlift

Competition Team Skills
5 rounds for completion of:
50 calories on the air dyne
15 GHD situps
Supplemental Workout
5 x 750 meter row, on the 5 minute start interval
Each one faster than the previous.

Competition Program 9/21/15 Monday

Competition Team Lift

Squat Snatch
EMOM for 20 minutes of:
1 squat snatch
Start at 75% and add 5 lbs every time you make the lift.  Subtract 15 lbs when you miss.

Competition Team Skills
40 strict hand stand pushups
Set the depth so that you can only do 3-5 reps per set.
Supplemental Workout
30 minute hungry run