WOD

CrossFit WOD Wed Jan 10, 2017

20 minute running clock for parts A and B. Use the time however you want to establish a top load for both movements

A. Hang Squat Snatch – Work to heavy single

B. Hang Squat Clean – Work to heavy single

C. AMRAP 7 min
Reps 3-6-9-12-15 etc…

OHS (95/65, ADV 135/95)
Bar-Facing Burpee

Rest 7 min

D. AMRAP 7 min
Reps 3-6-9-12-15 etc…

Power Cleans (95/65, ADV 135/95)
Kipping HSPU

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STRONG PROGRAM

A. Bench Press – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

“Stop” Deadlifts x 8-12 reps
Rest 1-2 min
One-Arm Strict DB Press x 8-12 reps per arm
Rest 1-2 min

C. 3 Rounds (Rest 1-2 min after each round)

9 Burpees
12 Ring Rows
15 Toes to bar or Hanging knee raises

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CrossFit WOD Tuesday Jan 9, 2017

A. Alternate Movements x 4 sets each
(add weight or scale as needed)
***Start with loading that allows for 6 reps and then, keeping the same weight for all 4 sets, expect some decline in reps as fatigue sets in

Strict Pull-ups x 3-6 reps
Rest 1 min
Strict Dips x 3-6 reps
Rest 1 min

B. 5 Rounds (13 min cap):

15 Deadlifts (120/80, ADV 175/115)
12 Box Step ups (24/20’’)
9 TTB

C. 4 Rounds (7 min cap):

10 Pull-ups (ADV 4 PU + 3 CTB + 3 Bar MU)
30 Double-unders (60 singles)

Extra credit After class :

D. 10 reps, alternating arms (5 reps per arm), where ONE REP equals:
(For quality, not time)
1 TGU (to standing) + 2 Hang Squat Snatch + 3 One-Arm OHS (descend back to ground)

CrossFit WOD Mon Jan 8, 2017

Nutrition Challenge Testing
***Note that if you are intending to do the STRONG program, but you are also registered for the Nutrition Challenge, you should complete the CROSSFIT program, just for today. Parts A, B and C in CF program are the “testing” workouts for the nutrition challenge.

***Make sure to RECORD scores from all three parts of testing

Warm-up
(coach will be taking measurements during first 10 min of class)

2 min cardio of choice
Touch toes to overhead reach x 10 reps
5 “around the world” each direction
10 Monkey Squats
15 sec deep lunge stretch per side
3 Inch Worms
10 Double-bounce air squats
10 Scorpions
10 “feet over head touch the toes”
10 Leg kickbacks per leg
5 Broad Jumps
15 KB Sumo Deadlift
15 Russian KBS
15 Goblet Squats
15 Full KBS

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CROSSFIT PROGRAM

A. Back Squat – Warm-up to a set of 2 reps heavier than 20-rep weight
1 x 20, as heavy as possible

B. AMRAP 6 min:

30 KBS
Run 400m
Max reps Wall-Balls in remaining time

L1 – 35/26, WB size/height as needed
L2 – 53/35, 20/14# to 10/9 ft
L3 – 70/53, 20/14# to 10/9 ft

C. AMRAP 12 min:

5 Power Snatch
10 Burpees (lateral over bar)
15 Box Jumps (24/20’’)

L1 – 65/35, Box Step-ups ok
L2 – 95/55, Box JUMP
L3 – 135/85, Box JUMP

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STRONG PROGRAM

A. Back Squat – 5 x 5
***After progressive warmup sets; 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

DB Bench Press x 8-12 reps
Rest 1-2 min
Bent-Over BB Rows x 8-12 reps
Rest 1-2 min

C. 3 Rounds (Rest 1-2 min after each round)

200m Farmers Walk
15 Goblet Squats (with ONE KB or DB from FW)
15 Weighted Sit-ups OR GHD

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