WOD

CrossFit WOD Mon Sept 24, 2018

This is week 3 of the second “micro-cycle.” The loading for the core movements should be heavier than the 3 reps from four weeks prior.

Note that a “triple Jump” (for today) means to perform 3 Broad Jumps WITHOUT RESETTING. We will do 3 “sets” of this which equals 9 total jumps (3 sets of 3)

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

3 Back Squats
3 Power Cleans TnG
3 “Triple Jumps”  9 total jumps)
60 second AMRAP of TTB or Hanging Knee Raises

B. On your own after class
Reps 21-15-9 For Time (6 min cap):
This is Regionals workout from 2017, if performed with 80/55# DB and Ring Dips

DB Snatch (alternating arms)
Ring Dips (scale as Push-ups)

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STRONG PROGRAM:

Upper Body PUSH (shoulder dominant)

A. 4 sets of complex @ 92% of top weight from week 1
3 Strict Press + 5 Push Press
***Note that rep scheme DECREASED SLIGHTLY, which should make the sets more achievable and ensure continued progress week to week going forward

B. Hang Clean High Pulls – 4 sets of 8-12 reps
First 3 sets towards top of rep range (RPE 8-9)
Final set heavier towards bottom of rep range (RPE 10)

C. Incline DB Bench Press (alternating one arm per rep)
4 sets of 16-24 reps (8-12 per arm)
SEE VIDEO DEMO
First 3 sets towards top of rep range (RPE 8-9)
Final set heavier towards bottom of rep range (RPE 10)

D. Alternate Movements x 3 sets each:

Lying DB Tricep Kickbacks x 12-15 reps (See Video Demo)
Rest 1 min
AMRAP 1 min – Diamond or Narrow Push-ups
Rest 2 min

E. Giant Set x 3 Rounds:

10 Weighted DB Sit-ups (heavy)
10 Sit-ups (no weight) (ADV GHD)
30-second Plank on Rings
Rest 2-3 min

CrossFit WOD Sat Sept 22, 2018

Reminder, NO YOGA OR SUNDAY SKOOL THIS WEEK. 

A. Team Workout
Both partners work simultaneously, on different movements.
Once BOTH partners finish their designated movement, switch roles.
AMRAP 8 min:

8 Thrusters (95/55)
8 Box Jump overs (24/20’’)

Rest 6 min

B. Team Workout
Both partners work simultaneously, on different movements.
Once BOTH partners finish their designated movement, switch roles.
AMRAP 8 min:

12 Push Press (95/55)
12 Wall-Balls (20/14# to 10/9 ft)

Rest 6 min

C. Team Workout
Both partners work simultaneously, on different movements.
Once running partner returns from run, switch roles.
AMRAP 8 min:

Partner 1 – Runs 200m
Partner 2 – Completes AMRAP of Push-ups (ADV Dips)

CrossFit WOD Fri Sept 21, 2018

Reminder, NO YOGA OR SUNDAY SKOOL THIS WEEK. 

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

4 Deadlifts TnG
4 Hang Snatch (ADV “squat snatch”)
7 Strict Pull-ups UNBROKEN (Add weight or scale with band as needed)
60 seconds Push-ups (ADV Ring Dips)

B. On your own after class
AMRAP 7 min – Climb as high as possible in rep scheme:
7-14-21-28 etc…

OHS (95/55)
Pull-ups

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STRONG PROGRAM:

A. “Stop” Deadlifts – Reps 10-8-6-4-2 (increasing)
*Don’t increase the “ramp-up” sets until the disparity b/w reps 4 and 2 is too large

B. Superset x 5 sets each:
Scale or add difficulty as needed to create challenging sets within the rep range

Strict Pull-ups x 5-8 reps
Ring Rows x 10-12 reps
Rest 2-3 min

C. Superset x 3 sets each (choose level)

ADVANCED: 
GHR x 6-10 reps (add weight as needed in goblet)
Hip Extensions x burnout/fatigue with 1-sec pause at contraction
Rest 2-3 min

INTERMEDIATE: 
Weighted Hip Extensions x 10-15 reps
Supermans x burnout/fatigue with 1-sec pause at contraction
Rest 2-3 min

D. Standing Barbell Curls – Build to 10-RM
Then, with same weight as the 10-RM, complete:
5 reps every 30 seconds for as long as possible UNBROKEN (4-min cap)

E. One Round:

16 Front Squats
8 Burpee Pull-ups
16 Front Squats
8 Burpee TTB

CrossFit WOD Thursday Sept 20th 2018

Announcement: No Sunday Skool or Yoga this week.

A.) AMPAP 40 min

Run 400m
15 Burpees
20 Pull Ups (ADV Chest to Bar)
Run 400m
40 Lunges
30 Squat Jumps
Row 400m
20 Toes to Bar
20 Weighted Sit Ups (ADV GHD)
Row 400m
50 KBS (53/35)(ADV 70/53)

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