Blog

2/22/2023 – WOD

Strength
a) Deadlift – 5×4 @ 77-80% (heavier than last wk)
b) DB Lateral Raises – 4×12 (pause + control eccentric)
—Superset a/b every 3 minutes. No touch n go on DL.

Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Ski
30 Squat Clean (m: 155/205#, f: 105/135#)
20 Wall Walks

WOD Notes: Goal is 2 rds + getting to the 3rd rd of ski. Sq CL = 55/70% by rd. WW sub = Walk hands over a line thats 2 feet from wall or 10 shoulder taps/WW.

Assistance
a) Barbell Front Raises – 4×10
b) Pallof Presses – 4×10 (pause each side – lots of tension on band)

2/21/2023 – WOD

Strength “20 Min Clock”
a) Jerk (use rack) – 2×5 @ 70% , 2×3 @ 80% , 3×1 @ 85%+ (work up to a heavy single)
b) Glute Ham Raises or GHD Hip Extensions – 4×12
—-Superset a/b as needed, but try to get part (b) done early so you can try to hit a heavy jerk

Conditioning
15 Min AMRAP Max Cal Assault Bike
Every 1:30, starting at 0:00, do:
**ODD Rds = 6 Laps Bear Hug Carry 150/115#
**EVEN Rds = 8 Push Jerks @ 65%

WOD Notes: Goal is to have at least 45 secs to bike each round. You should have more time to bike after the PJ rounds. PJ should feel heavy to where you shouldn’t be able to pick up the bar right away after you get off the bike. 1 Lap = 6 mats for the bear hug carry & should feel challenging.

Assistance
a) Hollow Rocks (banded) – Accumulate 4 minutes in the shortest amount of time
b) DB Bicep Curls + DB Skull Crushers – 3×10 (overload eccentric), 1×10 (both concentric/eccentric)

2/20/2023 – WOD

Strength
Front Squat – Find a heavy single quickly, then 2×8-10 Reps @ 70%
—20 Min Clock. Try to get assistance work finished

Conditioning “Crossfit Games Open WOD 20.1”
10 RFT
8 Ground to Overhead 95/65#
10 Bar Facing Burpees

WOD Notes: Goal is sub 15 minutes, since that was the time cap. Power snatches are preferred, but you may CnJ if necessary. You may step over the bar, but that is considered scaling. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy/5 moderate)
b) DB Bent-over Rows – 4×10 each arm heavy (pause & control eccentric)

2/18/2023 – WOD

Conditioning
“Open WOD 23.1” – 14 Min AMRAP
60 Cal Row
50 T2B
40 Wall Balls 20/14# to 10/9ft  (Masters 55+ = 14/10# to 10/9ft)
30 Power Cleans 135/95/65#
20 Ring Muscle-ups

WOD Notes: Goal is to get to the Ring Muscle-ups & whatever time you have left make attempts. If you are participating in the Rage Open, any RX score will beat a scaled score. Please arrive at least 30 minutes before your heat time so that you can warm-up & judge if necessary!

2/16/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
30 Minute Running Clock
1) Barbell Hip Thrusts – 5×10 (heavy – pause each rep)
2) Barbell Bench Press – 3×1 (work up to a heavy single), 2×8-12 @ 70%
3) Tibialis Raises – 4×12 (same as last wk)
4) One Arm Rows (pulley) – 4×10 (each arm) -Split Stance
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
For Time
40/32 Cal Row
20 T2B
40 Push Jerks 135/95#
20 T2B
40/32 Cal Row

WOD Notes: Goal 8-12 minutes. T2B sub = T2R, GHD SU, weighted su, or v-ups. PJ = 45% (should be able to do at least sets of 10 reps minimum. 

Assistance
a) GHD Sit-ups – 5×15 (weighted – heavier)
b) Banded TKE – 3×30 each leg
—Rest 45 Sec between sets of Sit-ups

2/15/2023 – WOD

Strength
a) Deadlift – 5×5 @ 75%
b) DB Lateral Raises – 5×10 (pause + control eccentric)
—Superset a/b every 3 minutes

Conditioning
4 RFT
150m Backwards Sled Drag 90/60#
15 C2B Pull-ups  (RX+ = 8 Bar Muscle-ups)
25 Russian KB Swings 88/70#

WOD Notes: Goal is 15-19 minutes. C2B sub = chin over bar or 20 ring rows. Sled drag is to the old “Cantel” sign & back into Rage. KB Swings should be unbroken each rd & feel challenging. You may wear a belt for the sled drag.

Assistance
a) DB Bicep Curls & DB Skull Crushers – 4×8 each (3 sec negative each rep – heavy)
b) Pallof Presses – 3×15 (pause each side – lots of tension on band)

2/14/2023 – WOD

Strength
a) Strict Press – Find a heavy Single, + 3×8-12
b) Strict Pull-ups – Max Weighted Pull-up or 1 Set Max Reps (BW), + 3×8-12
c) Max Height Seated Box Jump (use 12-15″ box)
—Superset a/b/c as needed. 20 Min to get everything done.

Conditioning “Valentines Day Partner WOD”
10 RFT w/ Partner – 20 Min Clock
20/16 Cal Ski
10 Power Snatches (increase every 2 rds)
***Max Cal Ski in remaining time

WOD Notes: Goal is 14-18 minutes. You will each ski once/round & do 5 snatches each. M = 135/145/155/165/175#. F = 93/98/103/108/113#. Partner A should do all 5 snatches in a row (especially on the lighter bars), so that partner B has rest coming off the ski. 

Assistance
a) Glute Ham Raises/ GHD Hip Extensions/Hamstring Sliders: 5×8
b) Weighted Hollow Hold: 8 Sets: 30 sec on / 30 sec off

2/13/2023 – WOD

Strength
a) Back Squat – 20 Min to work up to a heavy single or 5×5 @ 80%
b) Face Pulls – 4×10 (pause each rep + slow eccentric)
—Superset a/b as needed

Conditioning
12 Min AMRAP
5 Hang Power Clean 185/125#
7 Bar Facing Burpees
9 DB Thrusters 50/35#  (RX+ = 45/30#)

WOD Notes: Goal is 6+ rds. HPC = 65%+. After each set of thrusters, you should have to rest 10-15 sec before you start the HPC, since it shouldn’t feel super light. You may step over the bar if you can’t jump for any medical reason. Thrusters should be unbroken every round.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy / 5 not as heavy)
b) DB Reverse Flies – 4×12 (pause & control eccentric)

2/11/2023 – WOD

Conditioning
5 RFT w/ Partner
30 Deadlifts (increasing by rd)
10 Wall Walks
30 C2B Pull-ups
60/50 Cal Assault Bike

WOD Notes: This entire WOD is “you go I go”, so it’s a true partner workout. Goal is sub 45 min. M = 225/255/285/315/345#, W = 155/175/195/215/235#. DL = 50/55/60/65/70% by rd. You may break up reps anyway you’d like. Try to sprint the bike since you’re HR will probably drop a little on the 2 gymnastic movements.

2/9/2023 – WOD

Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Back/Bis, Lower Leg
35 Minute Running Clock
1) Single Leg Deadlift – 4×6 (each leg – challenging)
2) Barbell Bench Press – 5×2 (pause) @ 80%+, 1×8-12 @ 70%
3) Tibialis Raises – 4×12 (same as last wk)
4) DB Seal Rows – 5×8 (heavier than last week)
—Try to complete all 4 exercises every 6 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.

Conditioning
For Time
50/40 Cal Ski
50 Box Jump Overs 24/20″
50/40 Cal Ski

WOD Notes: Goal is 8-10 minutes. You don’t have to stand up on the box jump overs. This is meant to be short & fast!

Assistance
a) GHD Sit-ups – 5×20 (weighted)
b) Banded TKE – 3×30 each leg