by admin | Jan 6, 2023 | WOD
January 7, 2023
[Part 1] Push Jerk [SWEAT]
[Part 2]
“The First Cut Is The Deepest” [SWEAT]
4 Rounds For Time:
400 Meter Run
3 Rope Climbs (15′)
7 Push Jerks (135/95)
Time Cap: 20 Minutes
“The First Cut Is The Deepest” [PARTNER]
20 min AMRAP
400 Meter Run
3 Rope Climbs (15′)
7 Push Jerks (135/95)
Time Cap: 20 Minutes
Partners MUST SHARE the Run, 200m Each – then can share however they choose for the rest of the AMRAP. I go, you go.
**Unless there is precipitation on the road we will be running outside, utilizing the side door in the gym by the turf. Dress appropriately.**
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
Category: Threshold
Score: Time
Run: 400m should be completed under 2:30 each round.
Rope Climb: Should be able to complete each round in about a minute.
Push Jerks: Should be a weight we can complete 15+ unbroken when fresh.
Fun Fact: Modeled after “”First Cut”” at the 2019 CrossFit Games.
Strategy
Simple
- Push the run.
- Recover during the climbs.
- Hold on to the jerks.
Detailed
- Rope climbs will slow the heart rate down, so it’s not that irresponsible to push the runs a little bit. We want to also try our best to hold onto the jerks each round. A break there will take a long time to get back up for most athletes.
Modifications
400 METER RUN
- 500m Row
- 500m Ski
- 1,000m Bike
- 25 Burpees
ROPE CLIMB
- Reduce Height
- 3 Strict Pull-Ups + 3 Knee Raises
- Renegade Row
PUSH JERK
- Push Press
- Bench Press
- Clapping Push-Ups
After Party
3 Giant Sets:
20 GHD Sit-ups
50′ Weighted Monster Walk
by admin | Jan 5, 2023 | WOD
FRIDAY January 6, 2023
Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
- Dumbbell squats
- Bar-facing burpees
Scaled = [SWEAT]
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed
Rx = [COMP/TRAIN]
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Time cap: 12 minutes to complete 18.2 and 18.2a
Open 18.2a
To be completed in the 12 minute time-cap of Open 18.2:
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Threshold
- Score: Part 1 – Time, Part 2 – Load
- Dumbbell Squats: Weight we can complete 25+ unbroken when fresh.
- Bar-Facing Burpees: 10 reps should take no more than 1 minute to complete.
- Flow: The workout begins on the 0:00 with the dumbbell squat and burpees. Once the athlete completes the workout, they immediately are able to establish their 1RM squat clean. Athletes have a 12 minute clock to complete both parts.
This is a workout where the athletes should aim to push the first part. You can get out in front of it a little with the short rep rounds. Remember, we are halfway done AFTER we complete the round of 7.
Strategy
Simple
- Push this hard early, try to get out in front of it.
- Rest at the top of your squat instead of dropping.
- Plan your squat clean attempts.
Detailed
We can push this workout early and get deep into this workout quickly. Then we’ll need to have a little grit to finish. Have athletes plan their squat clean attempts before the workout. This allows there to be no guesswork when they are fatigued after the first part.
MODIFICATIONS
DUMBBELL SQUATS
- Sub Barbell
- Goblet Squats
BAR-FACING BURPEE
- Burpee to Target
- Line Facing Burpee
- Dumbbell Facing Burpee
SQUAT CLEAN
- Front Squat
- Back Squat
- Bench Press
- Strict Press
After Party
3 Sets, Not for Time:
30′ Dumbbell Bear Crawl (50’s/35’s)
30′ Reverse Dumbbell Bear Crawl (50’s/35’s)
by admin | Jan 4, 2023 | WOD
Thursday January 5, 2023
“Prime The Pump” [ALL TRACKS]
5 Rounds For Time:
30 Sit-ups
10 Bench Press (Bodyweight)
300′ Shuttle Run
10 Strict Pull-ups
Time Cap: 25 Minutes
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Grind
- Score: Time
- Sit-Ups: Should be able to complete 30 reps in under 1 minute.
- Bench Press: Should be able to complete each round in no more than 2 sets.
- Shuttle Run: 25 ft. lengths for each shuttle run.
- Strict Pull-Ups: SHould be able to complete each round in no more than 2 sets.
With the amount of strict pull-ups and bench press this will get a little grindy. Managing fatigue early will be key to keep moving late.
Strategy [24:00 – 25:00]
Simple
- Push the shuttle runs.
- Reach on the bench and pull-ups
- Recover on the sit-ups
Detailed
- The only movement here that will get metabolic is the run. The bench and pull-ups will not be very demanding on our breathing. With this in mind. We can push the run. Also, with the time between bench rounds and pull-ups, it’s worth holding on to bigger sets if you can.
Modifications
SIT-UPS
- GHD Sit-Ups
- Toes to Bar
- 30 Second Hollow Hold
- 45 Second Plank
BENCH PRESS
- Sub Dumbbells
- Weighted Push-Ups
- Floor Press
SHUTTLE RUN
- 15/12 Cal Row, Ski, Bike Erg
- 12/9 Cal Echo Bike
- 15 Burpees
STRICT PULL-UPS
- Ring Rows
- Banded Strict Pull-Ups
After Party
For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
Rest 2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
by admin | Jan 3, 2023 | WOD
WEDNESDAY January 4, 2023
“Let’s Bounce” [ALL TRACKS]
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Hang Power Snatches (75/55)
Wall Ball: 9/6
Barbell: 34/25
Time Cap: 25 Minutes
Strategy
Simple
- Break the wallballs earlier than you’d like.
- Breath on the double unders.
- Hang on for bigger sets on the snatches.
Detailed
A break on the double unders or wall balls can be very fast. A break on the snatches will naturally take longer. So if you need to find a place for an extra break here, do it in the double unders of wall balls.
Strategy
Simple
- Break the wallballs earlier than you’d like.
- Breath on the double unders.
- Hang on for bigger sets on the snatches.
Detailed
A break on the double unders or wall balls can be very fast. A break on the snatches will naturally take longer. So if you need to find a place for an extra break here, do it in the double unders of wall balls.
Modifications
DOUBLE UNDERS
- 1.5 x Single Unders
- 20-15-10-5-2 Calorie Machine
- Jumping Jacks
- Plate Hops
WALL BALL
HANG POWER SNATCH
- Alternating Hang DB Snatch
- Hang Power Clean
- Kettlebell Swings
After Party
4 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
Rest 2 Minutes Between Sets
by admin | Jan 2, 2023 | WOD
TUESDAY January 3, 2023
DEADLIFT [15min]
- Heavy Single for the day (NOT MAXIMAL)
- 1 Rep @ 88% [TRAIN/COMP]
“DomiNATE” [SWEAT]
AMRAP 20:
2 Burpee Pull-Ups
4 Push-Ups
8 Dumbbell Clean & Jerks (50/35)
[TRAIN] Strict Chest to Bar / DB (70/50)
[COMP] Ring Muscle Ups / Handstand Push Ups / DB (70/50)
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Grind
- Score: Rounds + Reps
- Dumbbell: Weight we can complete in no more than 2 sets the entire workout. Alternate sides of each rep.
- Handstand Push-Up: Variation we can complete unbroken the entire workout.
- Ring Muscle-Up: Variation we can complete unbroken the entire workout.
The dumbbell will make this grindy, but we want to keep this as cyclical as possible. Moving the entire time with smooth transitions.
Strategy
Simple
- Aggressive transitions.
- Smooth pace on the reps,
- Break the dumbbells if needed to keep transitions fast.
Detailed
- We want to plan this around the gymnastics movements. So if that means we need to break the dumbbells in order to keep our transitions fast and our gymnastics unbroken, it’s worth it.
MODIFICATIONS
RING MUSCLE-UPS
- Bar Muscle-Ups
- Strict Chest to Bar Pull-Ups
- Banded Ring Muscle-Up
- Renegade Row
- Toe Assisted Muscle-Up
HANDSTAND PUSH-UPS
- Pike Push-Ups
- Raise Floor
- Push-Ups
- Dumbbell Push Press
DUMBBELL CLEAN AND JERKS
General Warmup [0:00 – 5:00]
30 Seconds Alternating Reverse Lunge
30 Seconds Jumping Jacks
30 Seconds Active Spiderman
30 Seconds Active Samson
30 Seconds Air Squats
30 Seconds Down Dog to Push-Ups
30 Seconds Bodyweight Good Mornings
30 Seconds Knuckle Draggers
30 Seconds Slow Burpeees
WOD Brief – Stimulus [5:00 – 8:00]
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Grind
- Score: Rounds + Reps
- Dumbbell: Weight we can complete in no more than 2 sets the entire workout. Alternate sides each rep.
- Handstand Push-Up: Variation we can complete unbroken the entire workout.
- Ring Muscle-Up: Variation we can complete unbroken the entire workout.
The dumbbell will make this grindy, but we want to keep this as cyclical as possible. Moving the entire time with smooth transitions.
Teaching [8:00 – 15:00]
Daily Focus – Lockout
MUSCLE-UPS
- Pinky knuckle on top of the rings.
- Ensure lockout at the bottom of the rings and the top of the dip.
- Eyes up during turnover.
- Aggressive head through during turnover.
- Legs long and straight in the backswing.
- Use low rings to lead class through teaching portion.
HANDSTAND PUSH-UPS
- Ensure lockout at the top of the rep.
- Triangle between the hands and head.
- Top of the touches the ground.
- Full control on negative.
- Squeeze glutes at the top to keep the body stacked.
DUMBBELL CLEAN & JERKS
- Ensure lockout at the top of each rep. Full extension of the knees and elbows.
- Touch dumbbells outside of the feet, not in front.
- Bend knees to keep back neutral during each rep.
- During jerk, punch dumbbells together to keep them from drifting out.
Specific Warmup [17:00 – 24:00]
The coach should lead and start each of these warmup rounds, re-stating a different cue before each round.
10 Ring Swings
3 Handstand Negatives
10 Dumbbell Deadlifts
REST
2 Ring Muscle-Ups
3 Pike Push-Ups
5 Dumbbell Cleans
REST
2 Ring Muscle-Ups
3 Handstand Push-Ups
4 Dumbbell Clean & Jerks
Strategy [24:00 – 25:00]
Simple
- Aggressive transitions.
- Smooth pace on the reps,
- Break the dumbbells if needed to keep transitions fast.
Detailed
- We want to plan this around the gymnastics movements. So if that means we need to break the dumbbells in order to keep our transitions fast and our gymnastics unbroken, it’s worth it.
Practice Round [25:00 – 27:00]
1 Rounds:
2 Muscle-Up
4 Handstand Push-Ups
8 Dumbbell Clean & Jerks
Practicing a full round allows us to get the feel for this. Most athletes will do their practice round way faster than their workout pace should be.
Bathroom, Water, Questions [27:00 – 30:00]
Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.
Workout [30:00 – 50:00]
It is the coaches responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should here their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.
Home WOD
AMRAP 20:
2 Renegade Rows
4 Dumbbell Push Press
8 Dumbbell Clean & Jerks
Dumbbells: 50’s/35’s
After Party
3 Giant Sets:
100 Meter Overhead Kettlebell Carry*
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
by admin | Jan 1, 2023 | WOD
MONDAY January 2, 2023
[Part 1]
FRONT SQUAT [SWEAT]
Build to a heavy triple in 15 min
FRONT SQUAT [TRAIN/COMP]
On the 2:30 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%
*All Percentages Based Off 1RM Front Squat
[Part 2]
“Life Alert” [ALL TRACKS]
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)
REPEAT FROM 4/3/2018
Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
Category: Sprint
Score: Combined Rounds + Reps
Barbell: Weight we can complete 30+ when fresh.
Toes to Bar: Can complete 21 reps in under a minute.
Row: 21/15 Calories should take no more than 1:15 to complete.
With 4 minutes of rest after each round, we want to really push these rounds each time. Record your rounds + reps for each AMRAP.
Strategy
Simple
- Reach for more than you think you have.
- Smooth transitions.
- Immediately begin recovery between rounds.
Detailed
- The idea here is to have 4 minutes of high intensity with a 1:1 rest.
- Have athletes push outside of their comfort zone here.
- It’s worth reaching to complete the front squats unbroken if you can.
MODIFICATIONS
CALORIE ROW
- Same Calorie Ski, Bike Erg
- 15/12, 12/9, 6/4 Cal Echo Bike
- 200m, 150m, 100m Run
TOES TO BAR
- Abmat Sit-Ups
- GHD Sit-Ups
- Knees to Elbow
- Candlestick
FRONT SQUAT
- Back Squat
- Goblet Squat
- Sub Dumbbells
AFTER PARTY
Legless + Carry + Box Jump Over
AMRAP 12
1 Legless Rope CLimb
6 Farmers Carry
12 Box Jump Overs
DB: 70/50
Carry Length 25ft