Conditioning
For Time
50 KB Swings 70/53#
30 Front Squat 155/105#
50 Burpee Box Jump Overs 24/20″
30 Push Jerks 155/105#
50 Slam Balls 50/30#
30 Front Rack Lunges 155/105#
WOD Notes: TD = 16-22 minutes. BB weight is the same for all (3) movements. Use around 45% of 1RM front squat.
Pull-up Challenge – Day 12
9×3 Strict C2B Pull-ups (27 reps – or least amount of sets)
—Use a light weight if too easy or a band if too difficult
Strength
Front Squat – 4×7 @ 70%, 75%, 75%, 80%
Conditioning
Make-up/Skill Day!
Pull-up Challenge – Day 11
6×4 Strict C2B + 5 sec negative on the way down
—Use a light weight if too easy or a band if too difficult
Strength
Snatch – 3 touch n go every 2 minutes for 12 min (6 sets)
—Start @ 70% & work up to a max 3 rep
Conditioning
“ECC Qualifer WOD #4”
For Time
30 DB Snatches (alternating) 70/50#
100 Double Unders
20 DB Snatches (alternating) 70/50#
100 Double Unders
10 DB Snatches (alternating) 70/50#
100 Double Unders
—-Rest 5 minutes
Then:
Advanced = 3 min AMRAP Ring Muscle-ups
Intermediate/Novice = 3 min bike/row for max calories
WOD Notes: TD = 5-10 minutes. DB weight is light to where you can muscle snatch all the reps. DU scale = 200 singles.
Pull-up Challenge – Day 10
5×5 Strict C2B (or least amount of sets)
—Use same weight or band as last week
Christy – 100# snatch PR!
Strength
3 touch n go cleans (full) – every 2 minutes for 12 minutes (6 sets)
—Start at 70% & work up to a max set
Conditioning
For Time – “Happy Veterans Day”
50 Wall Balls 30/20#
30 Hang Power Cleans 165/105#
25 GI Janes
5 Rope Climbs 20ft
25 GI Janes
30 Hang Power Cleans 165/105#
50 Wall Balls 30/20#
WOD Notes: TD = 17-25 minutes. WB are heavy, but you should be able to string at least 10 reps together the entire workout. HPC weight is light (around 60% of max HPC). RC scale = 3 up/downs or 5 cal ski erg per RC. You may also climb to 15ft.
Pull-up Challenge – Day 9
4×6 Strict C2B (or least amount of sets)
—Use same weight or band as last week
Strength
Bench Press – 4×7 @ 70%, 75%, 75%, 80%
Conditioning
15 Min AMRAP
8 Deadlifts 275/185#
12 HSPU (3″/no deficit)
20 Cal Row
WOD Notes: TD = 3-6 rounds. DL weight is around 60% of 1RM. HSPU is (2) 45’s on each side of ab mat for men & (1) 45# plate for women. Scaling for HSPU = elevating feet on box in pike position or 12 DB strict presses.
Pull-up Challenge – Day 8
3×8 Strict C2B (or least amount of sets possible)
—Use same weight or band as last week
Strength
Back Squat – 4×7 @ 70%, 75%, 75%, 80%
Conditioning
4 Rounds For Time
12 Thrusters 145/100#
400m Run
WOD Notes: TD = 9-15 minutes. Thrusters should be unbroken every round and should get challenging by the 3rd round. You may row 400m instead of running if it’s too cold for you.
Pull-Up Challenge – Day 7
2×10 Strict C2B (or least amount of sets)
Conditioning
“CrossFit Liftoff” – WOD #3
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.
Scaled Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb
WOD Notes: TD = 4-7 rounds. Weight should be light to where you can move through reps quickly.
Pull-up Challenge – Day 6
5×4 Strict C2B + 5 sec negative on the way down
—Use a light weight if too easy or a band if too difficult
Strength
Front Squat – 3×10 @ 70,75,80%
Conditioning
Make-up/Skill Day!
Pull-up Challenge – Day 5
4×5 – Strict C2B (or least amount of sets possible)
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)
Strength
Snatch (full) – 2 every minute for 12 minutes (24 reps total)
—2 sets each @ 60,65,70,75,80,85%
Conditioning
15 Min AMRAP
15 T2B
10 Overhead Lunges 135/95#
5 Ring Muscle-Ups (sub: 8 GI Janes)
WOD Notes: TD = 4-7 rounds. T2b scale = 8 cal ski erg or less reps of t2b. OH lunge weight is a little less than 50% of OHS 1RM. If classes are small, you should walk the lunges. You may scale MU to 3 each round if necessary.
Pull-up Challenge – Day 4
3×6 – Strict C2B (or least amount of sets possible)
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)
Strength
Clean + push jerk + split jerk – 7 sets @ 80-90%
Conditioning
3 Rounds For Time
10 Power Cleans (80%)
30 Wall Balls 30/20#
600m Run
WOD Notes: TD = 15-22 minutes. PC are fairly heavy in this WOD, so focus on a good setup and do singles. The run is past the “Eggs Sign” as you go around the corner there is a blue line on the ground/curb.
Pull-up Challenge – Day 3
2×8 – Strict C2B
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)
