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8/12/2021 – WOD

Strength
a) Clean – 5×2 @ 75-85%
b) DB Shoulder Press (banded) – 5×8 (heavy)
—Superset a/b every 3 min. You may alt pwr/sq. Each foot will stand on a red band for presses.

Conditioning
Every 5 min x 4 Sets
200m Sled Drag 90/60#
20 T2B
10 DB Clean n Jerks 70/50#

WOD Notes: This is meant to be a lower intensity WOD, where you should have over a minute of rest each rd. T2B will lower your HR compared to other movements. T2B sub = weighted Sit-ups. You should be able to string together 3-5 reps at a time on the DB CnJ. You should be able to run with the sled the whole time.

Assistance
a) Glute Ham Raises – 4×10 or Hamstring Sliders 4×10 (each leg)
b) DB Reverse Flies – 4×15

8/11/2021 – WOD

Strength
Snatch – 1 Every 30 Sec x 5 Min + 1 EMOM x 7 Min (17 reps total)
—Work up to a heavy single by the end or stay light and work technique

Conditioning
“2021 CF Games Event #9”
21-15-9 Reps of:
Assault bike (cal.)
Power Snatch 75/105#

WOD Notes: Goal is sub 10 min. Girls will bike the same amount of cals as well. PS should be really light to where you can touch n go a lot of the reps. You must load 105# by putting (2) 15#’s on each side (not a 95# & 5#). 

Assistance
a) GHD Sit-ups or Weighted Sit-ups: 8×15 (rest 30 sec between)
b) DB T-Raises (Lift out front + out & down to the sides) – 4×12
—Do the opposite on even rounds.

8/10/2021 – WOD

Strength
a) RDL (no touching floor) – 5×7 @ 70-75%
b) Banded DB Bench Press – 5×6-10 Reps
—Go a little lighter as band will add more resistance. Superset every 3:30. Try to use black band instead of red.

Conditioning
4 RFT – “2021 CF Games Event 5”
4 Rope Climbs 15ft  (RX+ = 18ft)
500/400m Ski
100 Yard BearHug Sandbag Carry 125/100#

WOD Notes: Goal is sub 18 min. RC sub = 12 heavy pulleys, 16 ring rows, or climb to 12ft. Sandbag Carry is to the far curb on other side of street. If you have to carry it on your shoulder you may do that if it blows up your back too much, but go heavier then.

Assistance
a) Hollow Rocks (banded) – 30 Sec on / 30 Sec off x 8 Rounds
b) DB Skull Crushers – 4×10 (heavy)

8/9/2021 – WOD

Strength
a) Back Squat – 5×6 @ 80%+
b) Strict Pull-ups (Close-Grip) – 5×8 (advanced = weighted)

Conditioning
5 RFT
8 Hang Power Clean (135/95#+)
10 Front Rack Lunges (135/95#+)
15 Lateral Burpees over Bar
—rest 1 min between rounds

WOD Notes: Each round should take less than 2:30. Increase weight each rd during your rest. Goal is to increase 10/5# each set. You should be able to do 7 HPC, drop the bar then go unbroken on the FRL every round. You must stand up all the way on the burpees. Score = total time minus 4 min.

Assistance
a) Weighted Plank – 1:30 on / 1:30 off x 3 Sets
b) Seated DB Bicep Curls – 4×12 (heavy)

8/5/2021 – WOD

Strength
Hang Snatch – 2 EMOM x 5 Min, 1 EMOM x 5 Min
—Extra min rest after the 5 min mark. Stay between 75-90%

Conditioning
For time – Event 7 CF Games Age Group WOD
15 bar muscle-ups OR 25 C2B Pull-ups
30/24-cal. ski erg
100 double-unders
12 bar muscle-ups OR 20 C2B Pull-ups
30/24-cal. ski erg
100 double-unders
9 bar muscle-ups  OR  15 C2B Pull-ups
30/24-cal. ski erg
100 double-unders

WOD Notes: Goal is sub 15 min. DU sub = 50-75 DU, 150 Singles, or 200 ft versa. C2B sub = chin over bar or banded Pu. 

Assistance
a) Strict C2B Pull-ups – 5×8
b) L-Sit Tap overs – 5×20 (over KB or line)

8/4/2021 – WOD

Strength
a) Clean – 5×3 @ 70-85%
b) DB Shoulder Press – 5×8 (heavy)
—Superset a/b every 3:30

Conditioning
10 RFT
200m Run
1 Clean n Jerk (Ladder – increase weight every 2 rds)

WOD Notes: Goal is sub 15 (depends on your weight selection). There will be 22 barbells setup at the most to accommodate all athletes if necessary. (65#-275#). Men RX = 245/255/265/275/285. Female RX = 135/145/155/165/175. Your weights should range from 80-90%+ from round 1 to round 10 (they should all feel heavy). This WOD isn’t mean’t to be difficult conditioning wise as you will have to pace the runs each round.

Assistance
a) GHD Sit-ups or Weighted Sit-ups: 5×30
b) DB Front/Lateral Raises – 4×10 (each)

8/3/2021 – WOD

Strength
a) RDL (no touching floor) – 4×8 @ 70-75%
b) Banded DB Bench Press – 5×8
—You can start with BP first. Go a little lighter as band will add more resistance. Superset every 3:30

Conditioning
4 RFT
9 Dball Over Shoulder 125/80#
15 T2B  (RX+ = 20)
21/18 Cal Row

WOD Notes: Goal is 14-17 min. T2B sub = Hanging knee raises or weighted sit-ups. Dball should be a little lighter than normal.

Assistance
a) Tabata Hollow Hold: 10 Rounds
b) Glute Ham Raises – 4×12 or Hamstring Curls (sliders) – 4×15-20

8/2/2021 – WOD

Strength
a) Back Squat – 5×8 @ 70-75%
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3:30

Conditioning
7 Min AMRAP – “2021 Event 8 CF Games Masters”
10/8 Cal Assault Bike
10 Burpee Box Jump Over 24/20″
—rest 3 minutes
For Time
15 Burpee Box Jump Over 24/20″
20/16 Cal Assault Bike

WOD Notes: Record 2 different scores. Goal is 4+ rds & sub 3 minutes

Assistance
a) Weighted Plank – 12 Sets: 20 Sec on / 20 Sec off
b) Barbell Bicep Curls – 4×12

7/31/2021 – WOD

Conditioning
For Time w/ a Partner
30 Lateral Burpees over Bar (each)
10 (5 Strict Press + 6 OH Lunges 95/65#)
100/80 Cal Row
30 Lateral Burpees over Bar (each)
10 (5 Push Press + 6 FR Lunges 155/105#)
100/80 Cal Row
30 Lateral Burpees over Bar (each)
10 (5 Push Jerk + 6 Back Rack Lunges 185/125#)
100/80 Cal Row

WOD Notes: Goal is sub 30 min. Choose weights that will challenge you for each movement. You will increase the load each round as the movement gets more efficient. I’d recommend switching every 15 cals or so on the rower. Burpees are the only movement where you work at the same time.

7/29/2021 – WOD

Strength
Clean n Jerk – 1 EMOM x 12 @ 70%+
—Work up to a heavy single. You can alt between pwr/sq.

Conditioning
10 RFT
3 Squat Cleans (RD 1-5 = 60%, RD 6-10 = 75%)
5 Strict Pull-ups  (RX+ = 2-4 MU)
35 Double Unders

WOD Notes: Goal is sub 15 min. DU sub = 15-20 DU, 60 singles, or 70ft versa. Cleans should be quick singles & first 5 rds should feel lighter, but last 5 rounds challenging to where you have to take a few extra sec between reps. PU sub = Banded PU or inverted rows BB.

Assistance
10 GHD Sit-ups + 15-20 Sec Hold x 8 Sets