Archive For: WOD

Volume Monday 6/1

15 minutes to build to a heavy 3-rep push press, then

EMOM for 20 min:
3 kb swing
3 kb clean
3 kb jerk

Ideally use two kettlebells but can scale to one bell if necessary. If OH position sucks then scale the jerks with push press either using the bells or not. If using bells for push press make sure they are spaced far enough apart so as to not smash fingers. NOT RECOMMENDED for bells smaller than 16kg. Encourage experienced athletes to go heavier than they think.

Post push press weight to comments!

– middle splits, 2min
– bar-in-trap, 90sec/side

A. 2 laps around the block. one lap with weight (use heavy slam ball or dynamax), one w/o

3 rounds of
7 thrusters, 20/15kg
7 GHD situps
7 hip ext + GHR
7 bar-facing burpees

B. 7 sets: snatch + hang snatch. no pauses. GO HEAVY AND BE SPEEDY!

then

EMOM for 5min: 2 power snatch + hang snatch. see if this can be the heaviest you’ve gone!

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E. 2min drills: retest any of the skills you’ve done in the past month then the Cool Down. Post results!

Champagne Friday 5/29

TONIGHT IS THE CFSLU FAREWELL PARTY!

“FILTHY FIFTY”

for time, 50 reps each:
box jump, 24/20″
jumping pullups
kettlebell swings, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extensions
wall ball, 20/14#
burpees
double unders

Compare to 21MAR2015, 21MAY2014, 29NOV2013. Check the Level 2 section and do that if capable!

A. 2 laps around the block. try running in your lifting shoes if possible, then

3 rounds of
– 10 weighted dislocates. go as heavy as you can control locked arms through full ROM
– 10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
– 20sec of burpee pullups

B. build to a heavy within 15min each:

1.) snatch high pull + hang power snatch + snatch balance
2.) clean + 2 push press

C. join class for conditioning, but do the following instead of FILTHY FIFTY

Every 10 minutes for 30 minutes (3 sets), complete the following for time:
1250/1000m row (1250 for dudes, 1000 for ladies)
60 double unders
30 kbs, 32/24kg
15 HSPU, strict
10 t2b
5 bar muscle-ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale the number of reps there to ensure that you can finish each set under the 10 minute cap, do so.

D. Cool Down

E. Watch (online or in person) the WEST REGIONALS for the 2015 Reebok CrossFit Games at the Tacoma Dome this weekend.

Farewell Thursday 5/28

Hatch Squat Cycle W4D2
back squat 65×8, 70×8, 75×8, 80×8
front squat 60×5, 65×5, 70×5, 70×5

“ELIZABETH”
21-15-9 reps for time:
clean, 61/43kg
ring dips

then

“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps

13 minutes combined time limit for the conditioning pieces. Post time to comments!

hips of glory, 1min/position/side
super banded OH distraction, 90sec/side
– seated shoulder extension, 2min

A. agility ladders for 5 minutes. the goal is to keep it simple but go RIDICULOUSLY FAST!

then play with ring skills for 10 minutes

B. (active rest or make-up lifting day)

C. (active rest. DO NOT join class! do this met con tomorrow)

D. (see Cool Down tab) and/or join Mobility Class

Skills Wednesday 5/27

for max total reps:
– 1min ME power swings, 24/16kg
– 1min rest
– AMRAP in 10 minutes: 10 burpees, 10 alternating dead snatch
– 1min rest
– 1min ME power swings, 24/16kg

2 rounds:
– tib ant stretch, 1min
– wall calf stretch, 1min
– front splits, 2min

A. 2 laps around the block. try running in your lifting shoes if possible.

3 rounds of
10 weighted dislocates. go as heavy as you can control locked arms through full ROM
10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
20sec of burpee pullups

B. do your squats! then 8 sets: 1 front lunge + 2 TnG split jerks. lunge ONLY with your good side then hit your jerks. go heavier than last week since you’ll do 2 less sets.

C. Level 2/CompEx Session MetCon (starts at 6:40pm)

D. GROUP MOBILITY!

Skills Tuesday 5/26

Hatch Cycle W4D1
back squat 65×8, 70×8, 80×6, 85×6
front squat 70×5, 75×5, 80×5, 85×5

then

21-15-9 reps for time:
jerk, 70/48kg
toes-to-bar

Post time to comments!

2 rounds

– 50 banded good mornings
– keg stretch, 90sec
– barbell quad smash, 2min on one side (do other side in next round)

A. join classes in their warmups (DROM & movement ladders) then

accumulate 60sec in your best HEADstands

incorrect and correct headstand alignmentincorrect vs correct headstand for HSPU development

B. 7 sets: 3-part-pausing power clean + pause hang clean. go heavier! we’re almost finished! then

EMOM for 5 minutes: 2 clean + hang clean

C. your lifting program if you have one, otherwise do 3×15-20 RH, heavy

get some hanging L-sit practice between sets

D. 5 min max snatches. one switch allowed. then rest 5 minutes. then 5 min max double kb clean & jerk. if you have time, do class conditioning:

21-15-9 reps for time:
jerk, 70/48kg
t2b

E. accumulate 60sec in german hang then Cool Down

Champagne Friday 5/22

“RANDY”

75 power snatches (35/25kg) for time

6 min time limit.

Post score to comments!

A. 10 minutes of agility ladders, then

3 rounds of
– 5-7 box jump overs, 24/20″
– 5-7 ring dips (or negatives). add a 3-count pause in the absolute bottom range of the dip
– 2 k2e + 2 t2B + 2 pullup + muscle-up (to be done consecutively- try rings today if you did the bar on Monday. if not, use the bar.)

B. build to a heavy within 15min:
snatch high pull + power snatch + snatch balance, then

build to a heavy within 15min:
clean + 2 push press

C. 2015 Masters Online Qualifier

AMRAP in 5 minutes:
5 muscle-ups
10 cleans, 70/48kg

D. mobility of choice for 10 minutes

Max Thursday 5/21

Hatch W3D2

BS 60×10, 65×10, 70×8, 75×8
FS 60×5, 65×5, 70×5, 70×5

Masters Online Qualifier 2015 Event 1

as many rounds and reps as possible in 5 minutes:
5 muscle-ups
10 cleans, 70/48kg

Post score to comments!

– hips of glory, 1min/position/side
– super banded OH distraction, 2min/side
– seated shoulder extension, 2min:

Seated Shoulder Extension with Andrea

A. agility ladders for 10 minutes. do not stop moving. then

3x50sec HEADstands. remember to be in a line, but it’s not vertical. from a profile view your arms should create a 90degree angle. and your ankles should line up over your hands. take a picture and instagram that shit.

B. (active rest or make-up lifting day)

C. (active rest. DO NOT join class! do this met con tomorrow)

D. (see Cool Down tab) and/or join Mobility Class

Max Wednesday 5/20

with a running clock lift every minute on the minute then add weight:
– beginning with an empty bar HANG SNATCH for as long as possible
– when you can no longer hang snatch, HANG CLEAN for as long as possible

No more than 5 attempts at a particular weight. Jump in weight however you like, but lift EVERY minute.

Post maxes to comments!

2 rounds, 60sec/each:
– tib ant stretch
– wall calf stretch
– weighted pike stretch

then

– super pigeon, 1min/position/side

A. 5min of AirDyne, then

5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + muscle-up (to be done consecutively- try rings today if you did the bar on Monday. if not, use the bar.)

B. do your squats! then

10 sets:
1 front lunge + 2 TnG split jerks. use racks.

C. strict handstand pushup work! let’s see how the headstand development has affected your hspu skill transfer

D. CompEx Session MetCon – 6:30pm at Foundation CrossFit

E. MOBILITY!

Max Tuesday 5/19

Hatch Cycle W3D1
BS 65×8, 70×8, 80×6, 85×6
FS 60×5, 70×5, 75×5, 80×5

then in any order

– 500m row for time
– 2min max dips
– 2min box jumps

2 rounds

– seated shoulder extension, 2min

death march, 10m

– keg stretch, 2min

A. agility ladders for 10 minutes. do not stop moving.

then

3x50sec HEADstands. remember to be in a line, but it’s not vertical. from a profile view your arms should create a 90degree angle. and your ankles should line up over your hands. take a picture and instagram that shit.

B. 7 sets: 3-part-pausing power clean + pause hang clean

then

EMOM for 5 minutes: clean + hang clean. go heavier than the last couple of weeks.

C. your lifting program if you have one, otherwise do 3×15-20 RH, heavy!

practice L-sits on parallettes between sets. go for best positioning and keep legs locked out (I still don’t care that much for height right now)

D. your favorite!

5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.

rest 5 minutes.

5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.

E. accumulate 70sec in german hang then do the Cool Down