Daily WOD

Competition Program 8/31/15 Monday

Competition Team Lift

Squat Snatch
10 x 2 reps, on the 2:00 start interval
Start at 75% and go up as you can.

Push Press
6 x 2 reps, on the 2:00 start interval
Start at 65% and go up to 75%.  If you have been doing the 6 x 2 program for the past 6 weeks, don’t go heavier than that.

Competition Team Skills
20 minutes of goat work

Supplemental Workout

30 minute hungry run

CrossFit Workout 8/31/15 Monday

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)
Take 20 minutes and warm-up your barbell complex and whatever pullup-ee things you are going to do in the 10 minute work set.

Workout (start this at 45 past the hour)

In 10 min

Max bear complex
2 rounds of:
1 front squat + 1 back squat + 1 OHS
3 attempts at max set of:
Pullups (1 point each)
C2B Pullups (2 points each)
Bar muscle ups (3 points each)
Ring MUs (6 points each)
Scored by adding points to weight lifted.
Touch and go going into the second rep.

Competition Team Lift

Squat Snatch
10 x 2 reps, on the 2:00 start interval
Start at 75% and go up as you can.

Push Press
6 x 2 reps, on the 2:00 start interval
Start at 65% and go up to 75%.  If you have been doing the 6 x 2 program for the past 6 weeks, don’t go heavier than that.

Competition Team Skills
20 minutes of goat work

Supplemental Workout

30 minute hungry run

CrossFit Workout 8/27/15 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)
5 x 3 of overhead squat, start counting at 50% of your max OHS and go up to a heavier weight than you are going to use in the workout.
Pull-up warm-up after each set.

Workout (start this at 45 past the hour)

4 rounds for time of:
5 overhead squats, heavier than normal
10 pullups
20 walking lunges
30 V-ups
400 meter run

What I mean by “heavier than normal”:  If you normally OHS 95/65, please go up to either 115/75 or 135/95.  The set of 5 needs to be done in one set, but it should be a heavy set.  If you normally do this kind of workout with 135/95, please do 165/115.

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 8/27/15 Thursday

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.

CrossFit Workout 8/26/15 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)
Alternating EMOM for 20 minutes of:
150 meter row
12 burpees
30 double-unders
12 strict dips
150 meter run

Workout (start this at 45 past the hour)

Complete as many rounds as possible in 10 minutes of:
10 box jumps, tall box
40 air squats

You should be jumping 8″s higher than your normal box jump.  No bounding.
If you can do pistols, please do 20 total pistols each round instead of the air squats.

Competition Team Lift

Overhead Squats
6 x 2 reps, on the :90 start interval
80% of your overhead squat max.

Snatch Grip Push Press
6 x 2 reps, on the 3:00 start interval
80% of your max SGPP

Snatch Balance
6 x 2 reps, on the 3:00 Start interval
80% of your max snatch balance

Competition Team Skills
10 x 50 meter sled pushes, :90 start interval
Men’s weight, sled + 4 x 45
Women’s weight, sled + 2 x 45 + 2 x 25

Supplemental Workout

10 rounds of:
2 minute walk
1 minute SPRINT

Competition Program 8/26/15 Wednesday

Competition Team Lift

Overhead Squats
6 x 2 reps, on the :90 start interval
80% of your overhead squat max.

Snatch Grip Push Press
6 x 2 reps, on the 3:00 start interval
80% of your max SGPP

Snatch Balance
6 x 2 reps, on the 3:00 Start interval
80% of your max snatch balance

Competition Team Skills
10 x 50 meter sled pushes, :90 start interval
Men’s weight, sled + 4 x 45
Women’s weight, sled + 2 x 45 + 2 x 25

Supplemental Workout

10 rounds of:
2 minute walk
1 minute SPRINT

CrossFit Workout 8/25/15 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)
5 x 3 power snatch, at 50% of your max power snatch and higher
30 double-unders after each set

Workout (start this at 40 past the hour)

With a running, 12 minute clock……
400 meter farmer’s walk, 24+20 kg (16+12 kg)
With the remaining time left…….
10 power snatches, 95 lbs (65 lbs)
20 wall ball shots, 20 lbs (14 lbs)

No one goes up.  Get a lot of reps.

Competition Team Lift

Clean and Jerk
10 rounds, on the 2:00 start of:
1 squat clean + 1 front squat + 1 split jerk
Start at 70% and go up if you can.

Snatch Grip Shrugs
6 x 6 reps, on the 3:00 start interval
1250% of your max snatch

Competition Team Skills
50 GHD situps
50 GHD back extensions
50 kipping, extended range HSPUs

Supplemental Workout

Easy 2k row
Walk and and do hip mobility for 10 minutes.  USE A TIMER
Easy 2k row

Competition Program 8/25/15 Tuesday

Competition Team Lift

Clean and Jerk
10 rounds, on the 2:00 start of:
1 squat clean + 1 front squat + 1 split jerk
Start at 70% and go up if you can.

Snatch Grip Shrugs
6 x 6 reps, on the 3:00 start interval
1250% of your max snatch

Competition Team Skills
50 GHD situps
50 GHD back extensions
50 kipping, extended range HSPUs

Supplemental Workout

Easy 2k row
Walk and and do hip mobility for 10 minutes.  USE A TIMER
Easy 2k row

CrossFit Workout 8/24/15 Monday

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 16 minutes of:
150 meter row
15 russian kettlebell swings, 1 heavier than your normal swing weight
pullup warmup
150 meter run

Workout (start this at 40 past the hour)

 

5 rounds for time of:
15 pullups, C2B if you can
400 meter run

This has a 20 minute time cap.

Competition Team Lift

Overhead Squats
2 x 2 reps, on the 3:00 start interval
100% of your overhead squat max.

Snatch Grip Push Press
2 x 2 reps, on the 3:00 start interval
100% of your max SGPP

Snatch Balance
2 x 2 reps, on the 3:00 Start interval
100% of your max snatch balance

Competition Team Skills
20 rounds, on the :30 start interval of:
1 rope climb

Supplemental Workout

30 minute hungry run

Competition Program 8/24/15 Monday

Competition Team Lift

Overhead Squats
2 x 2 reps, on the 3:00 start interval
100% of your overhead squat max.

Snatch Grip Push Press
2 x 2 reps, on the 3:00 start interval
100% of your max SGPP

Snatch Balance
2 x 2 reps, on the 3:00 Start interval
100% of your max snatch balance

Competition Team Skills
20 rounds, on the :30 start interval of:
1 rope climb

Supplemental Workout

30 minute hungry run