Strength
Back Squat – 4×7 @ 70%, 75%, 75%, 80%
Conditioning
4 Rounds For Time
12 Thrusters 145/100#
400m Run
WOD Notes: TD = 9-15 minutes. Thrusters should be unbroken every round and should get challenging by the 3rd round. You may row 400m instead of running if it’s too cold for you.
Pull-Up Challenge – Day 7
2×10 Strict C2B (or least amount of sets)
Conditioning
“CrossFit Liftoff” – WOD #3
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.
Scaled Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb
WOD Notes: TD = 4-7 rounds. Weight should be light to where you can move through reps quickly.
Pull-up Challenge – Day 6
5×4 Strict C2B + 5 sec negative on the way down
—Use a light weight if too easy or a band if too difficult
Strength
Front Squat – 3×10 @ 70,75,80%
Conditioning
Make-up/Skill Day!
Pull-up Challenge – Day 5
4×5 – Strict C2B (or least amount of sets possible)
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)
Strength
Snatch (full) – 2 every minute for 12 minutes (24 reps total)
—2 sets each @ 60,65,70,75,80,85%
Conditioning
15 Min AMRAP
15 T2B
10 Overhead Lunges 135/95#
5 Ring Muscle-Ups (sub: 8 GI Janes)
WOD Notes: TD = 4-7 rounds. T2b scale = 8 cal ski erg or less reps of t2b. OH lunge weight is a little less than 50% of OHS 1RM. If classes are small, you should walk the lunges. You may scale MU to 3 each round if necessary.
Pull-up Challenge – Day 4
3×6 – Strict C2B (or least amount of sets possible)
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)
Strength
Clean + push jerk + split jerk – 7 sets @ 80-90%
Conditioning
3 Rounds For Time
10 Power Cleans (80%)
30 Wall Balls 30/20#
600m Run
WOD Notes: TD = 15-22 minutes. PC are fairly heavy in this WOD, so focus on a good setup and do singles. The run is past the “Eggs Sign” as you go around the corner there is a blue line on the ground/curb.
Pull-up Challenge – Day 3
2×8 – Strict C2B
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)
Strength
Bench Press – Quickly work up to a heavy single (95%+), then 3×10 @ 75%
Conditioning
“ECC Qualifier Week 1″ – WOD #2
4 Rounds For Time
30/25 Cal Row
15 Burpees Over Rower
—Rest 5 minutes
For Time
400m Sled Drag 45/25#
400m Run
WOD Notes: TD = 8-14 min & 3:30-6 min. Guys will row 30 cals & girls will row 25 cals. You may do Burpees laterally and you must reset monitor to “0” each round.
Pull-up Challenge – Day 2
1×10 Strict C2B Pull-ups or accumulate 10 reps in the least amount of sets possible.
—Advanced = Weighted (heavy as possible for 10)
What is Ross doing?!
Strength
Back Squat – 3×10 @ 70%, 75%, 80%
Conditioning
5 Rounds For Time
10 Overhead Squats 145/100#
1 Rope Climb 20ft
50 Double Unders
Pull-Up Challenge – “Day 1 – Test Day”
1 set Max Effort Strict Pull-ups
—If you cannot do a strict PU, use a band that you can get 10-15 reps unbroken
WOD Notes: TD = 7-13 minutes. OH squat is around 50% of 1RM (should be unbroken every round). RC scale = 3 up/downs arms only or 8 cal ski erg. DU scale = 100 singles.
Announcement: We will be doing a 4-week Strict Pull-up challenge starting today! It will be a linear progression where the sets (volume) increase a little each day & week. Everyone is encouraged to participate especially those who want to get their first unassisted strict pull-up. All ability levels will be able to participate.
Halloween WOD
Conditioning
For Time
30 Burpees
5 Ring Muscle-Ups (sub: 8 GI Janes)
150 Double Unders
5 Ring Muscle-Ups
60 Cal Row
5 Ring Muscle-Ups
60 Thrusters 95/65#
5 Ring Muscle-Ups
30 Burpees
WOD Notes: TD = 15-25 minutes. DU scale = 300 singles. Thruster weight should be light (think CF Open) to where you can do 10-15 reps at a time.
Reminder: Wear your costumes. Those who wear costumes will have a chance winning some random stuff!
Strength
Front Squat – 20 min to find a 5RM, 4RM, 3RM, 2RM, 1RM
—These sets should heavy as possible without failing. Increase a little each set.
Conditioning
Make-up/Skill Day!
Reminder: Halloween WOD this Saturday! You must wear a costume to WOD in!
Strength
Hang Power Snatch + Hang Sq Snatch – 1 EMOM For 8 minutes
—Start @ 75% of max snatch & work up to 85% by the end. Try to hang on for both reps.
Conditioning
4 Rounds For Time
8 Hang Power Snatch 155/105#
15 C2B Pull-ups (5 Strict + 10 Kipping)
Run 400m
WOD Notes: TD = 12-18 minutes. HPS weight should be around 72-75% of 1RM hang power snatch (may have to break up it up once during later rounds). Give yourself a 90 sec time cap for the pull-ups each round & use a band if you cannot do an unassisted pull-up.
Reminder: Halloween WOD this Saturday! You must wear a costume to WOD in!
Henry with 220# snatch!
