Strength
Back Squat – 1 Min AMRAP @ 75%, 1 Min AMRAP @ body weight
—Rest 3 minutes between sets
Conditioning
10 Min AMRAP
10 Wall Balls 30/20lb
30 Double Unders
—Rest 5 minutes
10 Min For Max Distance on the Rower/Air Dyne
WOD Notes: Shoot for 10-15 reps for the 75% back Squat & 20+ reps on the BW BS. Scale down to 55% for BW BS if 20+ reps will be tough. Wall Ball height is 10′ for men & 9′ for women, since it’s a heavier WB. Scaling for DU are 75 singles or 15 DU.
Week 4 of the Tri County Throwdown @ South Mountain CrossFit! Make sure to stop by and support our fellow ragers as this should be a fun day of competition! Heat 1 of WOD #1 starts at 11:30am!
3.2.1…RAGE!!!
Amazing job today everyone! Lots of PR’s on your clean n jerks! Results will be posted within next few days!
Conditioning
15 Min AMRAP
3 Thrusters 135/95lb
3 Burpee box jump overs 24/20″
6 Thrusters 135/95lb
6 Burpee box jump overs 24/20″
9 Thrusters 135/95lb
9 Burpee box jump overs 24/20″
—Keep climbing until you do 15 of each then return back to round of 3.
*Top of every minute do 3 strict c2b pull-ups
WOD Notes: Thruster weight is moderately heavy and you may scale height of box. You may scale chin over bar instead of c2b or scale to 1-2 reps each minute.
Strength
Front Squat – Work up to a new 1RM
—Let’s get after this with the same intensity as Monday!
Conditioning
7 Rounds For Time
30 Double Unders
8 T2B (unbroken)
10 Slam Balls 50/35lb
WOD Notes: Scaling for DU is 75 singles or 15 DU. You may scale the weight on the slam balls if you have a hard time receiving ball on the rebound.
Reminder: If you’re interested in having Custom Fit Meals at CF Rage click here: Custom Fit Meals Sign-up Sheet
***All classes have been canceled today. Enjoy your rest day and get ready to max out Front Squats tomorrow!
Strength
Clean n Jerk – 15 min to work up to a heavy 1RM
Conditioning
For Time
10 Ring Muscle-Ups
1 Rope Climb 20′
8 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
3 Rope Climb 20′
24 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
1 Rope Climb 20′
8 DB Snatches 80/45lb
10 Ring Muscle-Ups
Assistance
4×8 Hip Extensions (weighted w/ barbell)
WOD Notes: Scaling for MU are 10 jumping MU (if you are close to a MU) or 20 C2B Pull-ups. Scaling for RC are climbing to 15′ or 3 up/downs per RC. You may scale the weight of the DB Snatch as well if Rx’d weights are too heavy.
Reminder: Tri-County Throwdown Finals are this Sunday @ SMCF starting at 11:30am! Happy belated bday to coach Eric!
Strength
a) Bench Press – Work up to a heavy 1RM for the day
b) Max Unbroken HR Push-ups (1 set)
—You may scale by elevating hands on a bench.
Conditioning
For Time
9 Power Clean 185/115lb
Row 400m
15 Power Clean 185/115lb
Row 800m
21 Power Clean 185/115lb
Row 1200m
Midline
Tabata – L-Sit (rings/parallettes) or weighted plank
WOD Notes: Power Clean weight should be 65%. Depending on the size of the class, some of you will have to do the “conditioning” first & the bench press/Push-ups 2nd.
Jeff L & Jordy doing meathead rows!
Strength
Back Squat – MAX OUT DAY! Find a new 1RM
—We’ve finally come to the end of our squat cycle! Let’s get after this Ragers! Goal is 8-10% increase.
Conditioning
4 Rounds For Time
15 Heavy Wall Balls (35/25lb slam ball)
20 Pump Sit-ups
60′ Burpee Broad Jump (2 Laps)
WOD Notes: Rx’d for WB is 35lb slam ball for men to the black line (10ft). Rx’d for women is a 25lb slam ball to the red line (9ft). If you choose to use your regular WB weight then you must do 25 reps each round. Standards for pump sit-ups & burpee broad jump will be discussed in class. Use the pump sit-ups as your rest time as the other 2 movements will tax you metabolically.
Amazing job tonight everyone on your back squats!
Strength
Weighted Strict Pull-ups (Close Grip) – 3x Max Effort
—Use a weight or band that will limit you to 8-12 reps
Conditioning
12 Min AMRAP
40 Bar Facing Burpees
20 OHS 120/85lb
10 Ring Muscle-ups
—Rest 5 minutes
30 Slam Balls For Time 50/35lb
WOD Notes: You may scale OHS to front squats (55% 1RM) or go super light on the OHS. Scaling for ring muscle-ups are 20 pull-ups each round.
***Congrats to Seth Levine & Nina Brascetta for joining the Muscle-Up Club! Who will be next?
Strength
Back Squat – (Deload Week 6) 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%
—After last set, unrack your goal weight & do a walk out, but don’t squat it. Save it for next week.
Conditioning
Make-up Day or work on skills you want to improve in preparation for the Open! If you were here everyday this week, you can do this WOD.
5 Rounds (each round is all out!)
12 Slam Balls 50/35lb
300m Row
—Rest 90 sec between rounds. Slam balls must be unbroken every round. Focus on receiving ball off the rebound each rep!
