CrossFit WOD, July 15, 2019

07152019

Weightlifting
Back Squat (5-5-5-5)

Metcon
Metcon (Time)
3 Rounds for time:
15 Toes to bar
15 OH Lunges w/ plate 45/25
15 Ground to OH w/ plate
15 OH Lunges
Metcon (Time)
3 Rounds for time:
15 Hanging Knee Raises
15 OH Lunges w/ plate 25/10
15 Ground to OH w/ plate
15 OH Lunges

CrossFit WOD, July 12, 2019

07122019

Weightlifting
Snatch (2-2-2-2-2-2-2-2)
Hang Power Snatch+Overhead Squat (7 sets of 3+3)
Complete indicated number of Power Snatches from the Hang position, then immediately perform indicated number of Overhead Squats as one set.

Metcon

CrossFit WOD, July 11, 2019

07112019

Skill
Metcon
7 sets of:
5 HSPUs
1 20′ Rope Climb

If you complete 5 HSPUs unbroken, add a deficit each round.
Metcon
7 sets of:
5 Box Pike HSPUs
2 Rope Get-ups with Knee Tuck

Metcon
Metcon (Time)
Partner Workout!
3 minute AMRAP of:
Handstand Walking for Distance.
then…
4 Rounds for Time of:
-24 Thrusters 95/65
-16 DB Box Step Overs 45/30

One person working at a time, trade off as necessary.
Record total time, including the first 3 minutes, for your score.
Record total HS Walk distance in notes.
Metcon (Time)
Partner Workout!
3 minute AMRAP of:
Wall Climbs for Reps
then…
4 Rounds for Time of:
-24 Thrusters 45/35 and
-16 DB Box Step Overs 20/10

One person working at a time, trade off as necessary.
Record total time, including the first 3 minutes, for you score.
Record total number of Wall Climbs in notes.

CrossFit WOD, July 10, 2019

07102019

Skill
Metcon
14 minute clock:
10 Sumo Deadlift High Pulls
10 Toes to Bar
20 second L-Sit
30 second single leg Chinese Plank.
Metcon
14 minute clock:
10 Sumo Deadlift High Pulls
10 Hanging Knee Raises
45 second Hollow Hold
45 second Hip Bridge

Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP.
2 Rounds of:
-60 Double Unders
-14 Ring Dips
then 2 Rounds of:
-14 Pull-ups
-Row 14/10 calories

Alternate between 2 rounds of each couplet for 14 minutes
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP.
2 Rounds of:
-8 strict banded Pull-ups
-Row 14/10 calories
then 2 Rounds of:
-120 Single Unders
-14 Pushups

Alternate between 2 rounds of each couplet for 14 minutes.

CrossFit WOD, July 9, 2019

07092019

Skill
Metcon
4 sets of:
20 Pistols
6 Seated Box Jumps to Max height

12 min working clock
Metcon
4 sets of:
10 Banded Pistols
6 seated box jumps

3 second pause in bottom. 5 each leg.

Metcon
Metcon (Time)
For Time:
1 Sled Push (3-6 plates-heavy)
800m Run
60 Goblet Squats 53/35
1 Sled Push
800m Run
60 KB Swings 53/35
1 Sled Push
800m Run
Metcon (Time)
For Time:
1 Sled Push
800m Run
60 Goblet Squats 35/22
1 Sled Push
800m Run
60 KB Swings 35/22
1 Sled Push

CrossFit WOD, July 8, 2019

07082019

Weightlifting
Split Jerk (3-3-3-3-3-3)

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Shoulder to Overhead 155/105
Burpees Over the Bar
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Push Press 75/55
Burpees Over the Bar

CrossFit WOD, July 5, 2019

07052019

Weightlifting
Snatch Complex – 3 position pull (1+1+1, 15 minute working clock)
High Hang Snatch
Hang Snatch
Snatch
Snatch Pull (5-5-5-5-5)

Metcon
Metcon (AMRAP – Reps)
20 minute Partner AMRAP:
One person Runs 200m while the other person completes As Many Reps As Possible of the next movement on the list:
-Burpees
-Rope Climbs
-Box Jumps 24/20
-Air Squats
-Jumping Pullups

Scaling:
Rope Get-ups
Shorter box height

Both Partners working at the SAME time:
Partner A-200m Run, Partner B-Burpees
B-200m Run, A-Rope Climbs
A-200m Run, B-Box Jumps 24/20
B-200m Run, A-Air Squats
A-200m Run, B-Jumping Pullups
B-200m Run, A-Burpees
A-200m Run, B-Rope Climbs
…etc.

Handstand Walking into Summer

Hey Iron Athletes!

Here are 6 training progressions to help build strength endurance, stamina, skill and more so you can achieve your Handstand Walk! Work these in before the gym, after your WOD or at home right after you wake up! Just carve out 15 minutes 3 x a week when you can and let’s get to work. Contact Coach Josh with any questions

Session 1 – 3 sets of 1 minute plank, 1 minute superman, 3 Wall Climbs. Then Complete a 7 minute AMRAP of a 100 ft Bear Crawl and 1 Turkish Get Up each arm. If the Turkish Get Up is too challenging then do 15 Sit-ups.

Session 2 – 3 sets of 20 Abmat Sit-ups, 10 Inch Worms, and a Handstand Hold against the wall for 10 Breaths. Modify by holding two Dumbbells Overhead for 10 Breaths. Then Complete 3 sets of 10 Ring Rows and 10 Ring Push-ups.

Session 3 – 15 minute clock to work through the following: 50 ft Bear Walk, 1 Conan to the Right, 50 ft Bear Walk, 1 Conan to the left, 15 Pike Raises and 15 Straddle Raises, 60 second Chinese plank, then repeat.

Session 4 – 10 Wall Climbs, Then Practice Kicking up onto the wall. Have a partner spot you and once you are upside down, focus your breathing. If you feel comfortable against the wall, have your spotter work with you off the wall!

Session 5 – 3 sets of 1 minute plank, 1 minute superman, 1 minute HS hold (Use a box like a conan setup and hold), 1 minute L Tuck or Sit (Modify with hollow hold), 1 minute False Grip Ring Row hold with chest at rings, REST.

Session 6 – 15 minute working clock. 1 Conan to the Right, 15 V-ups, 1 Conan to the left, 5 Kickups to the wall (Control as much as possible to give a lighter hit of feet against wall. Goal would be to kick up into HS Hold without any wall touch at all).

CrossFit WOD, July 3, 2019

07032019

Skill
Metcon
5 sets of:
10 Shoulder taps
20’ HS Walk
15 GHD Situps
Metcon
5 sets of:
2 Conans
20 Abmat Situps or V-ups

Metcon
Metcon (Time)
For Time:
10 Strict Press
15 OH Squats
20 Push Press
25 Front Squats
30 Push Jerk
35 Back Squats at 115/75

Take weight from ground

CrossFit WOD, July 2, 2019

07012019

Skill
Metcon
Alternating EMOM for 10 min:
10 Toes to Bar (or Rings)
Double Under practice

Scaling:
Strict Hanging Knee Raises
Fast Singles

Metcon
Metcon (5 Rounds for reps)
Five, 3 min AMRAPs-
Station 1:
7 cal Bike (or ski)
7 HR Push-ups
-1 minute Rest
Station 2:
7 Burpees
7 Ball Slams 50/25
-1 minute Rest
Station 3:
10 Thrusters 45/35
10 Pull-ups
-1 minute Rest
Station 4:
10 KB Swings 53/35
14 Lunges
-1 minute Rest
Station 5:
10 V-ups
25 Double Unders
Metcon (5 Rounds for reps)
Five, 3 min AMRAPs-
Station 1:
7 cal Bike (or ski)
7 HR Push-ups
-1 minute Rest
Station 2:
7 Burpees
7 Ball Slams 25/10
-1 minute Rest
Station 3:
10 Wall Balls 14/10
10 Jumping Pull-ups
-1 minute Rest
Station 4:
10 KB Swings
14 Lunges
-1 minute Rest
Station 5:
10 Abmat Sit-ups
25 Single Unders