CrossFit WOD Fri July 20, 2018

A. “Stop” Deadlifts – 3×3 @ slightly heavier than 5×3 last week
Use approx weight for heavy set of 4 reps

B. Sorenson Test – Holding static “flat” position on Hip Extension
The hip should be “mobile” (i.e. hanging off the edge as opposed to trapped on top of the pad)
One set for MAX LENGTH (goal = 2 minutes)
Work with a partner who can assess your positioning. You get one “warning” of torso dropping or loss of position to correct error. On the second flaw, the test is over

C. AMRAP 12 min:

60 Burpees (jump over DB)
40 One-Arm DB OHS (switch hands as desired)
20 CTB Pull-ups (L3 Bar Muscle-ups)

L1 – under 50/35, jumping or banded
L2 – 50/35, CTB Pull-ups
L3 – 70/50, Bar Muscle-ups



Legs (Quad dominant) + Core
Parts A and B stay the same each week. Track these metrics.
Reps lower for metric-based movements

A. Back Squats – Work to heavy set of 2 reps
Then complete 2 sets of 3 reps @ 15% less than top double

B. Rear-Foot Elevated Split Squats
Load back-rack, front-rack or farmers hold (stay consistent week to week)
4 sets of 6 reps per leg @ normal weight used for 10 reps

C. DB Hang Squat Cleans – 8 reps EMOM x 6 minutes

D. One Round:
Row 50/40 cals (male/female)
25 V-ups (ADV GHD)
200m Farmers Walk (heavy)
25 V-ups (ADV GHD)

CrossFit WOD Thur July 19, 2018

Sunday Schedule has BOTH classes this week: 
Yoga at 9am
Sunday Skool with substitute coach Jay Porcano at 10am


A. Relay Race with partner
Complete 5 Rounds each (10 total between both partners)
100m Farmers Walk (heavy DB/KB in each hand)

B. Relay Race with partner
Complete 5 Rounds each (10 total between both partners)
Run 200m with medball (20/14#)

C. Climb as high as possible in rep scheme in 10 minutes:
Reps 4-8-12-16-20 etc…

Shuttle Runs (30 ft each direction) *there and back = 2 reps
DB Power Cleans (50/35 per hand)

CrossFit WOD Wed July 18, 2018

A. EMOM x 12 min (alternating):

6-8 Push Press (approx 50% of jerk max)
8-10 Front-Rack Lunges (same weight as PP)

Rest 6 min (till 18:00 mark on clock)

B. EMOM x 10 min (alternating):

6-8 Power Snatches (reduce load from first EMOM)
8-12 Wall-Balls (20/14#)

Rest 6 min (till 34:00 on clock)

C. AMRAP 5 min:
Run 400m
Max Thrusters in remaining time (same weight as Power snatch)



Horizontal Upper Body Push/Pull
Part A will stay the same each week. Track these metrics
Reps lower again for Bench Press, stay the same for Rows

A. Alternate Movements x 3 sets each:

Bench Press – Work to heavy set of 3 reps, then complete 2 sets of 3 reps @ 10-15% less
Rest 1-2 min
Supinated Bent-over Rows (slightly elevated chest angle) x 6-8 reps
Rest 1-2 min

***For part B and C, make sure the earlier sets are with a light-weight where you control tempo of movement and focus on the proper muscles doing the work, but stay well shy of failure. Build in weight to make the final 2 sets of 9 reps the hardest.

B. DB Bench Press – Reps 21-21-15-15-9-9
Increase weight each time the reps decrease

C. One-Arm DB Rows (knee on bench) – Reps 15-15-12-12-9-9 (per arm)
Increase weight each time the reps decrease

D. 2 Rounds – Complete as “Giant Set” with minimal rest between movements.
Then rest as needed for recovery after each round

15 DB Pullovers (video)
15 DB Flies
Ring Rows x burnout/fatigue


CrossFit WOD Tues July 17, 2018

A. Alternate Movements x 4 sets each:

Bench Press x reps 10-8-6-4 (increasing)
Rest 1-2 min
One-Arm DB Rows (knee on bench) x Reps 15-12-10-8 (increasing)
Rest 1-2 min after both arms

B. 2 Rounds:

AMRAP 30 sec – Pullups (ADV CTB)
Rest 30 sec
AMRAP 30 sec – Double-unders
Rest 30 sec
AMRAP 30 sec – Push-ups (ADV Ring Dips)
Rest 30 sec

C. AMRAP 4 min:

50 KBS (53/35, ADV 70/53)
Max Sit-ups in remaining time (ADV GHD)


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