CrossFit & Strong WODs Fri Nov 8th 2019

New class ALERT!
A few of us are signed up for the Epic Series o-course race on Saturday at Fiesta Island. The regular course is under 2 miles with 57 obstacles, the elite course includes a CrossFit type lifting event at the end with barbells and fun stuff. $85 for the regular course and $125 for the full. Click the link to register.
Click the picture to read up about how to best attack 20.5



A.) Back Squat (2-2-2-2-2)
Spend 12-15min. quickly working up to a heavy 2 rep

*Just keep hitting sets of 2 until you get to about 90-95% effort
*This is a good primer for 20.5. It will make you feel lighter for muscle ups, as well as make that row and wall ball like nothing.
*In between sets of squats, PRACTICE your muscle ups. MOST IMPORTANT tip is going to be catching your MU locked out, then bringing your legs slightly in front (like an “L”) so that as you fall, you immediately gain momentum and never lose your kip.

B.) Crossfit Games Open 20.5 (Ages 16-54) (Time cap 20 min)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

*For class today, I would like the workout to just be a 20min. AMRAP. For anyone in the open, your time stops when you’re finished.

If you are not in the open and you can not do muscle ups, let’s do this…

25 Pull-Ups, 40 Cals of your choice, and 80 Wall Balls for 20min.
*That way everyone is happy and gets a badass workout in.


Cool Down:

2 min of easy cardio or walking then:

At least one minute on each side
Pigeon pose: 1 min each leg


All movements will be completed for 3 sets of 12-20 reps (unless noted otherwise)
The goal is to start at the top of the rep range with at least 5 reps “in reserve” (shy of failure)
Then let the reps decrease each set to ensure that you stay at “easy” effort level

A. Alternate Movements:
Seated DB Arnold Press
Rest 1-2 min
Rack Pull-ups OR Band-Assisted Pull-ups
Rest 1-2 min

B. Alternate Movements:
See notes below regarding movements
Rest 1-2 min
Inverted Rows
Rest 1-2 min

***For both movements, you should find a difficulty level that allows for the 12-20 reps on each set while remaining shy of failure as specified. Elevate feet to make more difficult, and elevate hands to make easier. In the case of an advanced trainee, you can wear a weight vest and elevate your feet

C. Hang Power Clean and Push Press
Build to a set of 3 reps (where you could do 8-10 reps). This will be your working weight for Part D.

D. AMRAP 1 min (Rest 3 min) x 2 sets:
3 Hang Power Clean and Push Press
3 Burpee Pull-ups
3 Hang Power Clean and Push Press
Max Burpee Pull-ups in remaining time

Categories: WOD

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