Strength
Back Rack Walking Lunges – 4×10 (heavy)
—Rest 2-3 minutes between sets
Conditioning
2 Rounds For Time
100 Double Unders
15 HSPU
20 DB Snatch 80/55lb
Assistance
3×15 GHD Back Extensions (weighted)
WOD Notes: Scaling for DU is 200 singles. There is no deficit on HSPU. Scaling for HSPU are 15 Push Press @ 60%.
Ross buffing out his butt
Strength
Clean Complex – EMOM For 8 Min (1 sq clean + 1 hang pwr clean + 1 hang sq clean)
—Start @ 70% & climb to 80% by the end
Conditioning
10 Rounds (each round is all out!)
3 Power Cleans @ 80%
Row 200m
—Rest 60 sec between rounds
Midline
Accumulate 3 minutes GHD Hold (weighted)
WOD Notes: Make sure to transition quickly to the rower each round and row as fast as you can!
Strength
Bench Press – 5×5 @ 80%+
—You should be near a 5RM by the 3rd set
Conditioning
For Time
21 Thrusters 115/75lb
21 Burpee Pull-ups
200m Run
15 Thrusters
15 Burpee C2B Pull-ups
400m Run
9 Thrusters
9 Burpee Muscle-Ups (Rings)
800m Run
WOD Notes: You may substitute rowing instead of running (will be the same distance). Thrusters must be unbroken every round! Choose a weight to where that will be possible without getting too heavy towards the end. Scaling for burpee MU are burpee C2b pull-ups or regular pull-ups. Choose a bar that is a few inches above your reach!
Strength
10 min emom 2 ohs start at 65 % and increase along the way.
Conditioning
“2014 Masters Run/Rope”
5 rounds for time
2 leg less rope climb 15′
400 m run
WOD Notes:
Over 50 – 2 rope climbs
Over 60 – 1 rope climb
***Scale rope climb with regular climb to 20′, up downs (6 per round unless 60+) or prowler pull.
Conditioning
“12 Days of Christmas”
1 Squat Snatch (135/95)
2 Box Jumps (30/24)
3 Push Press (135/95)
4 TTB
5 Hang Power Cleans (135/95)
6 HR Push Ups
7 Deadlifts (135/95)
8 Pump Sit ups
9 Kettle Bell Swings (70/53)
10 Lunges (10 each side, no weight)
11 Wall Balls (20/14)
12 Calorie Row
We did this around Christmas this year. You will follow the workout just like the song. Do 1 Squat Snatch, next round do 2 Box Jumps then 1 Squat Snatch, and so on until you get to 12 all the way back down to 1, then you will be finished!
Strength
Front Squat- 5×3 at 80%
Conditioning
21-15-9
Squat Cleans (135/95)
HSPU
—Rest 5 minutes
EMOM 10
Odd- 20/15 cal row
Even- 15 Wall Balls (20/14)
Notes:
45# plates plus abmat for men, 25 plus abmat for women. You can also do push press. Scaling for cleans will be 50-60% of your max clean. If you need to do push presses you will use the same bar as your clean.
You may need to also scale the calorie row. Whatever calories you get in the first round, just try to get that every round. You need some time to get off the rower and get to the wall ball. Wall balls are RX to black line as usual.
Strength
EMOM for 12 minutes: 3 Speed Deadlifts at 70%
Focus on moving the bar fast. Reset after each lift. You want to have a good set up each time.
Conditioning
100 Double Unders
20 Toes to Bar
30 Burpees
40 Box Jump Overs
30 Burpees
20 Toes to Bar
100 Double Unders
If a class is crowded, box jump overs may be changed to box jumps to save room/share boxes.
Scaling: 100 double unders= 250 singles, or you can scale to 50 dubs
Please remember to meet movement standards if you are writing RX on the white board. (ex: TTB= toes physically touching the bar on every rep).
Strength
Snatch
8 Minute EMOM Hang Snatch 60-75%
Conditioning
Cash in 400m run
10 Clean and Jerk (115/65)
10 Snatch (115/65)
10 C/J (135/85)
10 Snatch (135/85)
10 C/J (155/105)
10 Snatch (155/105)
Cash Out: 400 m run
Your first set of Clean/Jerk and Snatch should be relatively light and easy to get through, but your last set should be a struggle. You should not be linking many of the reps on the Snatch portion in your last round. You will need to have your weights ready and switch them as you finish each set.
Strength
Push Press – 5×3 @ 85%
Conditioning
21-15-9-15-21
OH Walking Lunge 50/35lb (length of Rage)
Slam balls 50/35lb
HR Push-ups
Strength
Back Squat – 1×5@80%, 1×4@85%, 1×3@90%, 1×2@95%, 1×1@100%, then 2 sets of max reps @ 85%
Conditioning
12 Min AMRAP
3 OHS 95/65lb
3 C2B Pull-ups
6 OHS
6 C2B Pull-ups
9 OHS
9 C2B Pull-ups
*Keep climbing ladder until time is up. Score is total reps
Extra Work: Weighted tabata plank
WOD Notes: This WOD is similar to 14.2 from this year. Weight can be scaled since it shouldn’t be heavy. You may scale pull-ups to chin over bar.
CrossFit Games begin Wednesday!
