Conditioning
2020 Age Group Online Qualifier – WOD #1 – 6 Min AMRAP
8 Thrusters 115/85#
50 Double Unders or 50 Singles
HOME VERSION – 6 Min AMRAP
8 DB Thrusters or 12 One Arm DB Thrusters
50 Double Unders or 50 Singles
***If you choose to do singles, it is a 10 Min AMRAP
HOME WOD
100 One Arm (alternating) Devil Press 50/35# For Time
—Every 5 minutes run 400m
WOD Notes: WOD will start with a 400m run. I’d recommend having a clock right next to you when doing the devil presses. You must switch arms each rep. Goal is to finish this WOD in 5 sets or less. Run should take no more than 2:30 so you should be able to get 20+ devil presses each set. If you have any specific questions about the WOD, please don’t hesitate to reach out! Please send me one workout picture so I can post a collage on Instagram! Also, post times on the CrossFit Rager Private FB Page!!!!!
Announcement: In accordance with the PA Governor Tom Wolf’s executive order to close all county schools, community centers, gyms, and entertainment venues for 2 weeks, we at CrossFit Rage care about your health & welfare. We will be working in accordance with the local government, closing, effective tomorrow (Saturday) for 13 days.Daily at home WOD’s will be posted on the Rage WOD/Blog. I will also have a dumbbell/KB sign-up sheet at Rage today from 2-6pm & tomorrow from 12-4pm. You may come in and borrow one DB for the next 13 days if you’d like because most of the WODS will involve a DB. Please make sure to sanitize it when returning. The gym will also be thoroughly cleaned while it’s closed. I will also be having a skills workshop every Sunday in April. This was already being planned anyway. I’m trying to best I can to add value to your membership over these next 2 weeks, so I appreciate everyone’s understanding during this difficult time! If you have any questions/concerns please don’t hesitate to contact me.
Strength
Power Clean + Front Squat + Jerk – 2 Every 90 sec x 6 sets @ 75-80%
Conditioning
8 RFT
6 Front Rack Lunges 165/105#
5 Bar Muscle-ups (sub: 5 GI Janes)
35 Double Unders
WOD Notes: Lunges should feel light to where you can do 6 unbroken but get challenging towards the end. You may cut reps on MU to 2-3/rd then do remaining reps in GI Janes. DU sub = 15 DU or 60 singles.
Assistance
a) L-Sit/Tuck (Pegboard) – 8×20 sec on / 40 sec off
b) DB Reverse Flies – 4×15
Strength
Snatch – 5 Reps every 90 sec x 6 Sets @ 75%+
—Goal is no misses. Stay between 75-80% of your max
Conditioning (13 min cap)
6 RFT
8 Push Jerk 155/105#
10 T2B
12/9 Cal Assault Bike
WOD Notes: Goal is to avg 1:30-1:45/rd. PJ = 50% (should be unbroken each rd but should get difficult towards later rds). T2B sub = 6-8 reps, toe through ring, or knee above hips.
Assistance
a) Banded Leg Curls – 4×15 each leg or GHR (5×12)
b) Weighted Sit-ups – 10×12 (weight behind head)
Strength
Every 3 Min x 5 Sets
a) Deadlift – 4 Reps @ 77-82% (use a little heavier than last wk)
b) DB Bench Press – 7 Reps (5 sec eccentric)
Conditioning
12 Min Running Clock – 4 Rounds
15 Weighted Burpees 45/30# DB’s
18/15 Cal Ski
*Max Power Cleans 155/105# in remaining time
WOD Notes: Record time + # of cleans. Goal is to avg 2:30/rd, so that it will give you 2+ minutes on the power cleans at the end. PC = 55% of PC max (should feel light to where you can move consistently).
Assistance
30 Sec Hollow Hold + 15 Sec Hollow Rock – 8 sets
—rest 30-45 sec between
Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 reps (1st 2 reps = 5 sec eccentric) @ 75% (heavier than last wk)
b) One Arm High Pulls – 7 reps each arm (3 sec eccentric – strict as possible & no hip movement)
Conditioning (20 min cap)
3 RFT
30 Wall Balls 30/20# to 10/9ft
15 DB Hang Cleans 60/40# DB
75m Sled Drag 90/60# + 250m Run + 75m Sled Drag 90/60#
WOD Notes: Goal is to avg 5-6 min rounds. WB/DB HC should be done in 1-2 sets/rd. Pick a sled weight that you can walk very fast with or jog slow! You will drag the sled to the “Cantel” Sign & leave it there. Then run to the Eggs Sign & back w/o sled. Pick up sled & drag it in each round. This should take around 3-3:30 min each round at the most.
Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off
Conditioning
25 Min AMRAP w/ a Partner
80/65 Cal Assault Bike
20 Strict Pull-ups (RX+ = C2B)
30 Double Dutch Burpees
20 Strict Pull-ups (RX+ = C2B)
40 Power Snatches 135/95#
WOD Notes: Goal is 2+ rds & get back to the bike for the 3rd rd. Strict PU sub = banded pu or ring rows. You will do 30 burpees/rd each for the double dutch. Snatches should feel light (quick singles back & forth with partner).
Strength/Conditioning
Make-up/Skill Day!
Strength
Hang Clean n Jerk – 1 EMOM x 10 sets @ 75%+
Conditioning
7 Min AMRAP Ladder
1 Dball Over Shoulder 125/80#
10 Double Unders
2 Dball Over Shoulder 125/80#
20 Double Unders
3 Dball Over Shoulder 125/80#
30 Double Unders
***Continue sequence until 7 min is up
—Rest as needed then:
300ft Versa Climber For Time
WOD Notes: Goal is to get into round of 7-8. DU sub = 1/2 DU or 2x singles. Record time for versa climber as well!
Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 sec on / 60 sec off
b) DB Reverse Flies – 3×20
Strength
a) 2 Hang Snatch EMOM x 5 min @ 75-80%
b) 1 Hang Snatch EMOM x 7 min @ 85-100% (work up to heavy single)
Conditioning (14 min cap)
4 RFT
15 Overhead Squats 135/95#
1 Rope Climb 20ft (RX+ = start seated from the floor)
250m Run
WOD Notes: Goal is to avg 3 min/rd or less. Squats should be unbroken and feel relatively light. Sub front squats if OH mobility is limited.
Assistance
a) Banded Leg Curls – 4×20 each leg or GHR (5×12)
b) Weighted Sit-ups – 10×10 (weight behind head)
