CrossFit & Strong WODs Fri Jan 10th 2020


Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition! Check out the winners from last year:

Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.

CrossFit:

A.) Squat Clean Ladder:
1 Squat Clean at 50% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 55% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 60% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 65% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 70% every 30 seconds x 5 Rounds
Rest 1min. and change weights

Score is heaviest weight lifted for 5 consecutive reps
B.) 15min. AMRAP:
15 American KB Swings 53/35lb.
10 Push-Ups
15 KB Goblet Squats 53/35lb.
10 Toes-To-Bar

Just a little something classic today 🙂

Cool Down:

Stretch :30sec-1min each

Strong:

Friday 1/10 – Upper Body
Part A, B and C repeat each week. Track these metrics for progress

A. Incline Barbell Bench Press
3 sets of 15 reps

B. Strict Pull-ups x 3 sets
Descending rep scheme (increasing difficulty) week to week, where the athlete will complete the FIRST WEEK at approx 75% of “max reps unbroken” using a controlled tempo of movement (no sloppy reps; no kicking of the legs for assistance; no dangling at the bottom).

If “Max unbroken” is less than 5 reps, please scale by using “Rack Pullups”
https://www.youtube.com/watch?v=SPIN3fRZ_qQ

Two Examples:
First is assuming 10-rep max, and second is assuming 5-rep max
(both assume controlled tempo throughout with no sloppy or cheat reps)

Week 1 = 8 reps / 4 reps
Week 2 = 6 reps / 3 reps (with SMALL added weight on both examples),
Week 3 = 4 reps / 2 reps (with slightly more added weight on both examples)
Week 4 = 2 reps / 1 rep (heavy)
Week 5 = DELOAD OR start back over with slightly more reps or load than prior 4-weeks

C. Dips or Narrow-Grip (weighted) Push-ups
3 sets of 15 reps
**Choose either Dips or Narrow-Grip Push-ups as the primary Tricep Movement for this cycle. Given that week one utilizes such high reps, you should only choose Dips if you are very strong with that movement, or if you intend to use assistance during the higher rep weeks.
SEE VIDEO OF ADVANCED PUSH-UP VARIATION

D. 2 Rounds – Each round is a SPRINT
16 Reps Barbell Hang Muscle Snatch
https://www.youtube.com/watch?v=HKrYRqTPn8A
8 Burpees over bar
16 Supinated Pendlay Rows (same bar as Snatch)
https://www.youtube.com/watch?v=tAXeRgNL21A
8 Burpees over bar
Rest till 5:00 mark

E. 2 Rounds of “Shoulder Health” Sequence
Powell Raise x 8-10 Reps (per arm)
https://www.youtube.com/watch?v=PCuECDxWCFU
Rest 1-2 min
Banded Face Pulls x 15-20 Reps
Rest 1-2 min

 

Categories: WOD

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