Strength/Conditioning
3 Rounds: (RD 1 – 10 reps, RD 2 – 15 reps, RD 3 – 20 reps)
Sumo Deadlift High Pull 135/95#
T2B
Thrusters 135/95#
GI Janes (RX+ = 8/10/12 Bar MU)
50/100/150 (by rd) Double Unders
—rest 1 min between rd 1&2. 2 min between rd 2&3.
WOD Notes: This is not a Partner WOD. You should be able to do quick singles on sdhp and do at least 5-8 Thrusters at a time.
Strength/Conditioning
Make-up/Skill Day!
Strength
2 Snatches Every Min x 10 sets (20 reps) @ 80%+
Conditioning
12 Min Clock – 3 Rounds
10 Devil Press 50/35#
25/20 Cal Bike
***Max Wall Balls 20/14# to 10ft in remaining time
WOD Notes: Score = Time + WB. Goal is to finish 3 rounds in under 10 minutes & give yourself 2+ min on the wall balls.
Assistance
a) L-Sit/Tuck (pegboard) – 20 sec on / 40 sec off for 8 sets
b) DB Reverse Flies – 3×20
Strength
Every 90 Sec x 6 Sets: 2 Cleans + 1 Jerk @ 80%+
—Once you get to set 4 it’s every 2 minutes. Work up to a heavy set by the end. Squat is preferred.
Conditioning (20 min cap)
For Time (w/ a partner)
100/80 Cal Ski
6 Rope Climb 20ft
60 Clean n Jerks (@ 60/70/80% – increase weight every 20 reps)
6 Rope Climb 20ft
100/80 Cal Ski
WOD Notes: Ski should be sprints where you do 30 sec on / 30 sec off! RC sub = 2x pulleys or climb to 12-15ft. CnJ RX weights would be 165/105#, 195/125#, 225/145#.
Assistance
a) Weighted Sit-ups – Tabata for 120 reps
b) Banded Leg Curls – 4×15 each leg or GHR (4×12)
Strength
Every 3 min x 5 sets
a) Good Mornings (BB) – 7 reps (little heavier than last wk. (35%+ of DL)
b) DB Bench Press – 10 reps (heavy)
c) Barbell Bicep Curls – 10 reps (heavy)
Conditioning
8 Min AMRAP
6 Burpee Box Jumps 24/20″
10 KB Swings 70/53#
—rest 2 minutes
8 Min AMRAP Versa Climber For Max Distance in Teams 2 or 3.
WOD Notes: Goal is 6+ rounds. Choose a box height & KB weight that will keep you moving non-stop for 8 minutes. These are not box jump overs. You should consider 30 sec on / 30 sec off interval for the Versa Climber sprints at the end.
Assistance
20 Sec Hollow Hold + 20 Sec Hollow Rock – 8 sets
Announcement – “Cupping Seminar”
Lets have fun on a relaxed Sunday morning and learn how to apply cupping therapy. You will learn how to safely use suction cups to treat minor workout aches/pains and promote good health.
COST: $15
WHEN: Sunday 2/23/2020 @11:00am
WHERE: CrossFit Rage
Bring your own cups. Recommended are the silicone set or the hand pump type. Fire cupping will be demonstrated with glass cups.
Wear loose fitting clothes since you will be learning on each other. Also bring a beach towel to lay on and hand towel to keep clean
Strength
Every 3 minutes x 5 sets
a) Front Rack Lunges: 8 reps (heavy)
b) Strict Pull-ups (supinated grip): 6-10 reps (slow eccentric)
c) DB Skull Crushers: 10 reps (heavy)
Conditioning
15 Min AMRAP
3 Wall Climbs (RX+ = 50ft HS Walk)
8 DB Hang Squat Cleans 60/40#’s
250m Row
WOD Notes: Goal is 5+ rd. WC sub = 20 shoulder taps. HSC should be unbroken each rd & feel fairly light.
Assistance
Weighted Plank: 10 sets – 30 sec on / 30 sec off
Conditioning (35 min cap)
Partner WOD – Complete in any order for time
10 Rope Climbs 20ft
50 Dball Over Shoulder 125/80#
100 Thrusters 135/95#
200 Hollow Rocks
1000ft Versa Climber
WOD Notes: This WOD is “you go, I go” format, except for the hollow rocks you may work at the same time. You may break up the work anyway you’d like, however once you start a movement you must do all the reps before moving on to the next movement. RC sub = climb 12-15ft or 2x pulleys. Hollow Rocks – up + down = 1 rep. Dball should feel light to where you can pick it up quickly. Thrusters should be 5 reps at a time. Versa Climber should be sprints where you go 50-100ft at a time.
Make-up/Skill Day!
Strength
Snatch – 3 Reps EMOM for 10 Minutes (30 reps total) @ 75%
—Use same weight for all 30 reps. Squat is preferred if you have mobility
Conditioning
12 Min AMRAP
8 Deadlifts 295/195#
2 (3 Strict Pull-ups + 3 Bar MU)
60 Double Unders
WOD Notes: Goal is 4+ rds. DL = 60%. PU bar sub = 2x (3 Strict Pu + 5 Ring Rows). DU sub = 30 DU or 120 singles.
Assistance
a) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
b) DB Reverse Flies – 4×15
Strength
Every 3 min x 5 sets
a) Bench Press – 8 Reps @ 70-75%
b) Goodmornings – 8 Reps @ 30-35% of DL
—Use a barbell for both movements. You can clean the bar off the floor for the GM.
Conditioning (17 min cap)
For Time
50/43 Cal Row
30 T2B
40 Burpee Box Step-ups 45/30#’s to 20″
30 T2B
50/43 Cal Row
WOD Notes: Row & BBSU should take around 5 min each. T2B should take 3-4 min. Choose 2 DB to where you can keep moving! You must stand tall on the box each rep & alternate which leg you step up on box with.
Assistance
a) Weighted Sit-ups – 5×25
b) Lateral/Front/Reverse Flies – 3×12 each
