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5/25/2021 – WOD

Strength
a) One Leg RDL – 5×7 each leg
—Rear foot elevated, lower until plates are just off the floor.
b) DB Z Press – 5×8 (Use 2 db & go a lighter than normal)
—Superset a/b every 3 minutes

Conditioning
5 RFT – Murph Prep w/ Weights
10 Pull-ups
4 Power Snatches 135/95#  (RX+ = 155/105#)
20 Push-ups
5 Clean n Jerks 135/95#  (RX+ = 155/105#)
30 Air Squats
6 Thrusters 135/95#  (RX+ = 155/105#)

WOD Notes: Goal is sub 20. PU sub = Strict or banded PU. Barbell weight should feel fairly light to where you can move through it quick singles & thrusters are somewhat heavy for 6 reps. 

Assistance
a) Landmine BB Rotation Twists – 4×12-16 Reps
b) One Arm High Pulls – 4×10

5/24/2021 – WOD

Strength
a) Back Squat – 5×5 (3 sec tempo + 1 sec pause) @ 75%
b) One Arm OH Carry – 3×50 yards (each arm – heavier than last wk)

Conditioning
For Time – “Acid Bath”
500m Ski
500m Row
1000m Bike Erg  (we’ll do 30/25 cal Bike)
—Rest 3 minutes & repeat. Record both scores.

WOD Notes: Goal is to break 8 minutes both times you do it. Try not to hold back & pace it the first time through. Try to transition quickly to each machine. 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) BB Bicep Curls + BB Skull Crushers – 4×12 each

5/22/2021 – WOD

Conditioning “2021 CrossFit PairUP Throwdown WOD”
For Time w/ a Partner
30 synchro deadlifts 185/125#
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts 185/125#
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts 185/125#
10 synchro bar-facing burpees
400-m run
—Rest 5 min
10 synchro thrusters 75/55#
10 synchro pull-ups
400-m run
20 synchro thrusters 75/55#
20 synchro pull-ups
400-m run
30 synchro thrusters 75/55#
30 synchro pull-ups
400-m run
Time cap: 35 min.

WOD Notes: You can register online at Games.crossfit.com if you’re interested in seeing your team on the leaderboard. You may do this WOD the way it’s written as far as doing everything syncro or you can breakup the work with your partner as needed to help you both get a good workout in! One partner may do more work than the other & you may run less than your partner as well if necessary.

5/20/2021 – WOD

Strength
3 Position Clean + Jerk – 5 Sets @ 70-80%
—Hang + Low Hang + Floor

Conditioning
10 RFT w/ a partner
10 BB Bench Press (BW) or 65%
1 Rope Climb 20ft
12/9 Cal Assault Bike
—Partner A will do 1 full round while Partner B rests, then switch. Continue that pattern for all 10 rounds.

WOD Notes: Goal is to avg under 90 sec each round. You will each do 5 rounds. BP should feel challenging for 10 unbroken reps. RC sub = climb to 12-15ft, 8-10 RR, or 2 up/downs. Sprint the bike!!

Assistance
a) Glute Ham Raises – 5×8 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 6×15 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

5/19/2021 – WOD

Strength
3 Position Snatch – Hang + Low Hang + Floor: 5 Sets @ 70-80%
—1 Set every 2 minutes

Conditioning
20 Min AMRAP w/ a partner
80/60 Cal Ski
40 Front Rack Lunges 165/115#
20 Power Snatches 165/115#

WOD Notes: Goal is to finish the 3rd rd of ski & FR Lunges. You should be able to do 10 Lunges at a time but feel somewhat challenging. Snatches should be singles and moderately heavy.

Assistance
a) GHD Sit-ups – 10×12 (sub: weighted sit-ups) 
—rest 25 sec between sets
b) DB Front/Lateral/Rear Raises – 3×15 each

5/18/2021 – WOD

Strength
a) One Leg RDL – 4×8 each leg
—Rear foot elevated, lower until plates are just off the floor.
b) DB Z Press – 4×10 (Use 2 db & go a lighter than normal)
—Superset a/b every 3 minutes

Conditioning
6 RFT
5 Dball over Shoulder 150/100#
Run 250m

WOD Notes: Goal is sub 12 min (avg 2 min/rd or less). You should be able run at a 5k pace or faster for each 250m (if you know what your 5k time is). You can set-up your balls/bags outside if you want as well.

Assistance
a) Landmine BB Rotation Twists – 4×12-16 Repsp
b) One Arm High Pulls – 4×12

5/17/2021 – WOD

Strength
a) Box Squats – 5×5 @75%
—Set up a box so that it’s just below parallel. Reach hips back further than a normal squat so that shin is more vertical. Pause on box and explode up.
b) One Arm OH Carry – 3×50 Yards each arm (heavy)

Conditioning
3 RFT
1 Round Heavy “DT” 185/125#
3 Rounds of “Cindy”
500m Row

WOD Notes: DT = 12 DL + 9 HPC + 6 PJ. Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats. Goal is sub 19 min. You should have to break up the HPC 1x and do jerks all unbroken. You may do the pullups strict or kip them.

Assistance
a) Weighted Plank – 8 sets: 45 sec on / 45 sec off
b) DB Bicep Curls + DB Skull Crushers – 4×10 each

5/15/2021 – WOD

Conditioning
For Time – w/ a Partner
800m Run
30 Squat Clean n Jerks 155/105#
200/160 Cal Row
30 Squat Clean n Jerks 185/125#
800m Run

WOD Notes: Goal is sub 30 min. Cnj = 50/60%. You will run together, however one partner may run ahead if necessary or the other can scale the run to 600m. The CnJ/Row are “you go, I go”. You may break up the work as needed, but try to use the row as sprints, since you have rest!

5/13/2021 – WOD

Strength
a) Front Rack Lunges (5″ deficit) – 1×10, 2×8, 2×6 (make each set tough for each rep range. More deficit than you’ve been doing.)
b) Weighted Push-ups – 5×10-15 (DB on back in between shoulder blades)
—Superset a/b every 3 minutes. You may elevate hands on bench for a sub.

Conditioning
10 RFT
5 Deadlifts 295/195# (65%)
7 T2B
9/7 Cal Assault Bike

WOD Notes: Goal is sub 15 min. DL should be touch n go for all 5 reps. You should only have to rest for a few secs after you come off the bike. Weight shouldn’t feel super light or too heavy. T2B sub = T2R, weighted leg raises/sit-ups. Reset monitors each round!

Assistance
a) Glute Ham Raises – 4×12 (or lower yourself from the top slowly for 6 reps)
b) L-Sit Tapovers – 5×20 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

5/12/2021 – WOD

Strength
Snatch + Hang Snatch – 10 Sets @ 70-80%
—One set every min for first 5 sets, then every 90 sec after that. Squat if you have the mobility

Conditioning
3 RFT
150m Sled Drag 90/60#
15 DB Hang Clusters 45/30#
15 C2B Pull-ups  (RX+ = 10 MU)
25/20 Cal Ski

WOD Notes: Goal is sub 20 min. DB HC should be done in 1-2 sets. C2B sub = chin over bar or banded Pu. Larger classes can start with the ski erg & work their way backwards & finish with the sled drag last.

Assistance
a) GHD Sit-ups – 10×10 (rest 20 sec between)
b) Barbell Bicep Curls – 5×10