Author Archives: jordy

9/11/2024 – WOD

Strength
a) Back Squat – 1×5 @ 70%, 1×4 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 2×1 @ 90%+ 
b) DB Bent-over Rows – 5×8 (each arm) – slow eccentric
—18 Min Clock to get this work done. You will build to a heavy single for part a.

Conditioning
12 Min AMRAP Ladder
3 Overhead Squats 115/75#  (RX+ = 135/95#)
3 T2B
6 Overhead Squats 115/75#
6 T2B
9 Overhead Squats 115/75#
9 T2B
***12/10 Cal Ski to start each round. Continue pattern for 12 minutes.

WOD Notes: Goal is to get to the round of ski/21/21. You should be able to go unbroken on the Squats through the round of 12 & 15. If OH mobility if lacking, you can do front squats. T2B sub = T2R, GHD SU, weighted SU, or leg raises on incline bench.

Assistance
a) DB Reverse Flies – 4×15
b) GHD Sit-ups – 10×12 (rest 30 sec between)

9/10/2024 – WOD

Strength
a) 1 Power Clean + 2 Hang Power Clean + 1 Jerk – 5 Sets
b) DB Bench Press – 5×8 (5 sec eccentric)
—Superset a/b every 3:30. Start @ 65% of CnJ for Part a & build to a heavy set.

Conditioning
10 RFT – “20 Min Cap”
4 Dball/Bag over Shoulder 125/90#  (RX+ = 150/115#)
40 Double Unders
10/8 Cal Assault Bike

WOD Notes: Goal is to get under the 20 min cap. Large classes will have to share Dball/bags, which shouldn’t be a big deal with only 4 reps/rd. Scale back DU to 20-30/rd if necessary. You don’t have to reset the monitors after each rd. Bike sub = versa climb or Row the same amount of cals.

Assistance
a) DB Bicep Curls (Incline bench) – 4×12
b) Hollow Rocks – Tabata 12 Rounds

9/9/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×5 each leg (heavier than last wk)
b) Strict Pull-ups (close grip) – 5×6 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary

Conditioning “20 Min Cap”
3 RFT w/ Partner
250m Sled Drag 135/90#
30 GI Janes
60 Russian KB Swings 88/70#

WOD Notes: Goal is to get under the 20 min cap. You will drag the sled together, but split up after you come in. Partner A will do the 15 GI Janes while Partner B does the 30 Russian swings. Try to go heavy on the swings! The person doing the swings will finish much quicker than the person on the GI Janes. 

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep for 2 sec)

9/7/2024 – WOD

Conditioning
4 RFT w/ partner
70/60 Cal Ski
400m Run
20 Power Snatches (increasing)

WOD Notes: Goal is sub 30 minutes. Start at 60% for PS & increase a little each round. RX weights would be M: 135/145/155/165#, F: 95/100/105/110#. You don’t have to run together if you don’t want to & one person can come in and start the snatches early if necessary. 400m sub = 1000m bike or 250ft versa.

9/5/2024 – WOD

Strength
a) Back Squat – 10/8/6/4/2 (heavy for each set – no touch n go) 
b) DB Bent-over Rows – 5×10 (each arm) – slow eccentric
—Superset a/b every 4 minutes. Start @ 65-67% for the set of 10 & increase 5% by set.

Conditioning
5 RFT
20/16 Cal Row
1 Rope Climb 18ft
10 Push Jerks @ 175/115# (60%)
1 Rope Climb 18ft

WOD Notes: Goal is 13-17 minutes. RC sub = climb 12-15ft, 2 up/downs, 7 ring rows, or 3 heavy pulleys. PJ should be unbroken but challenging for 10 reps. Use the Row to recover each round. Larger classes can either run/bike or have some people do the WOD in reverse.

Assistance
a) L-Sit/Tuck (parallettes) – 8×25 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 4×12

9/4/2024 – WOD

Strength
a) Deadlift (Hex or Bar) – 10/8/6/4/2 (heavy for each set – no touch n go)
b) DB Lateral Raises – 4×15 (control eccentric)
—Superset a/b every 3:30. 

Conditioning – “2024 CF Games Masters WOD #6”
Buy-in for each interval:
75 Double-unders
20 C2B Pull-ups
Then, 
Max Echo-bike calories in time remaining or until total number of Echo-bike calories is reached.
Time cap: 11 minutes* 
*Interval 1 is 4 minutes followed by 1 minute of rest. Interval 2 is 3 minutes followed by 1 minute of rest. Interval 3 is 2 minutes. Scale DU to 40-50 & C2B to 15.

WOD Notes: Goal is to have some time to bike each round. If you want to do 3×4 Min AMRAPS w/ 1 minute of rest in between you may do that as well, to give yourself more time on the bike if you want to do all 75 DU & 20 C2B PU. 

Assistance
a) DB Reverse Flies – 4×15
b) GHD Sit-ups – 8×15 (rest 30 sec between)

9/3/2024 – WOD

Strength
a) Hang Power Clean – 5×5 @ 75-80%, 2×1 @ 90%+
b) DB Bench Press – 5×7 (5 sec eccentric)
—Superset a/b every 3:30. The 2 singles will be at the end after the 5th set of DB BP.

Conditioning
8 RFT – “2024 Masters CF Games WOD #8”
8 Bar-facing burpees
8 T2B
1 Clean 255/180# (80%)
Time cap: 12 minutes 

WOD Notes: The real time cap for this workout was 8 minutes for the athletes. If you can’t jump over the bar, you may step-over if needed. T2B sub = T2R, GHD SU, or Weighted Sit-ups. 45-49: 245/170#, 50-54: 225/155#, 55-59: 205/145#, 60-64: 185/125#, 65-69: 165/115#. The cleans can be power or squat & should be heavy to where you have to take a few extra sec before you attempt it.

Assistance
a) DB Bicep Curls (Incline bench) – 4×10
b) AB Rollouts (empty barbell) – 4×15 (rest as needed)

9/2/2024 – WOD

Strength
a) Bulgarian Split Squats – 5×5 each leg (build to a heavy set of 5)
b) Strict Pull-ups (close grip) – 5×8 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary

Conditioning
For Time – “2024 Masters CrossFit Games Event 5”
75 Wall Balls 20/14#
40 DB Push Press 50/35#
30 DB Step Overs 24/20″ – DB 50/35#
40 DB One Arm Snatch 50/35#
75 Wall Balls 20/14#

WOD Notes: The official time cap was 15 minutes for the athletes at the games, but it will be 20 minutes today. You should be able to do sets of 8-10 reps for the PP. You don’t have to stand up all the way for the step-overs. You will use (2) DB’s for the step-overs. 

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep for 2 sec)

8/31/2024 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
6 (3 Wall Walks + 40 DU)
20 Dball/Bag over Shoulder 150/115#

WOD Notes: Goal is sub 30 minutes. Partner A will WW while partner B jumps rope. You will do 3 rounds each. Dball/bag should be heavy! You should be able to alternate between walking and running with the sled (use a belt). 

8/29/2024 – WOD

Strength
a) Back Squat – 5×3 (pause each rep) @ 80% 
b) DB Bent-over Rows – 5×8 (each arm) – slow eccentric
—Superset a/b every 4 minutes. 

Conditioning
12 Min AMRAP Ladder
2 Hang Snatches 95/65#  (RX+ = 115/75#)
2 Thrusters 95/65#            (RX+ = 115/75#)
4 Hang Snatches 95/65# 
4 Thrusters 95/65#         
6 Hang Snatches 95/65# 
6 Thrusters 95/65#            
***10/9 Cal Ski to start each round. Continue with the pattern until 12 minutes is up.

WOD Notes: Goal is to get to the 7th round (14/14). Barbell weight should be light to where you can go unbroken until the round of 10ish. You can drop the bar in between movements or move hands in quickly as you transition into the Thrusters without dropping the bar (which is sketchy). Reset monitors after each round.

Assistance
a) L-Sit/Tuck (parallettes) – 6×30 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 5×10