WOD

April 19, 2019

04/19/2019

Warm-up
Foam Roll Adductors x 30s each then,
3 Rounds:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Goodmornings
5 Rows
Rest 40-60s, add light weight.
*May sub out with KBs/DBs

Weightlifting
Back Squat (4×5)
for speed
50%
4 x 5 @50%, every 60s.
Then, 3 x 2, up to a heavy set. Rest 2:00
Seated Dynamic Box Jump (5×5)

Metcon
Metcon (AMRAP – Reps)
4 Rounds of:
20s Max Squat Cleans (135, 95)
Rest 2:00
RX+ – (155,105)
Sub Out:
SC – DB/KB Cleans with a Front Squat

Extra Work
Superset
1a) Banded Pull-Through: 3 x 12 w/2s Squeeze. Rest 30s.
1b) Superman Holds: 3 x 12. Rest 30s.
1c) Straight Leg Sit Ups: 3 x 20. Rest 30s.

April 18, 2019

04/18/2019

Warm-up
400m Run
2 Rounds:
10 Push Ups
15 V Ups
20 Air Squats

Weightlifting
RDL (4×8)
DB Single Arm Push Press (4×6 ea)
4×6 Reps Each Arm
Rest 30 Seconds
Russian Twists (4×20)
Russian Twists with a plate
Rest 30 Sec

Complete all 3 weightlifting movements as a superset until you have gone through 4 times

Metcon
Metcon (AMRAP – Reps)
AMRAP 10
Run 200 Meters
10 Jumping Back Squat (45, 25)
5 HSPU
Rest 2:00
AMRAP 10:
Run 200 Meters
20 Walking Lunges (BW)
10 HR Push-ups
Sub Out:
JBS – Jumping Goblet Squat or Jumping Ais Squat (BW)
HSPU – Feet elevated push ups or regular push ups

Extra Work
4 Rounds:
Bottoms-up DB/KB Carry x 50 ft. each
Double DB/KB Rows x 10.
1:00 Rest

April 17, 2019

04/17/2019

Warm-up
2 Rounds:
200m Run
25 Flutter Kicks (4:1 count)
3 x 30 Second Hollow Rocks(30 sec rest)
3 x 30 Superman Holds(30 sec rest)
Then,
10 Banded Pull-apart
10 Pass Thru
10 Banded Pull-apart
10 Around the World
10 Banded Pull-apart
10 OHS w. band

Weightlifting
Power Snatch Cluster Sets (Weight)
1) Power Snatch Cluster Sets: Build to a heavy set of 1.1.1 (10s). Rest 2:00
– Complete 1 rep, drop + rest 10s until you have done this for 3 reps. Rest 2:00 after all 3 cluster reps.
– Take 7-8 total sets and build in weight
– Int: Stick with a moderate weight for all sets
– Beginner: Light weight power snatches x 3 reps per set.
Sub Out:
Single KB/DB Snatches 5 x 8 each
or
Practice Snatch movement with a band.

Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Sub Out:
Alternating KB/DB Snatches, 30 each arm.

April 16, 2019

04/16/2019

Warm-up
Dynamic Warm-up
Focusing on Back,Calves, Quads, Hamstrings

Metcon
5k Run (Time)
Max Effort 5k Run

April 15, 2019

04/15/2019

Warm-up
2 Rounds:
10 Cal Bike
20 Air Squats with 2 second hold
20 MB Power Clean

Weightlifting
Back Squat (3×5)
adding weight each set. Rest 90s.

Metcon
Metcon (Time)
"Up and Over"

5 Rounds for Time:
15 DL (155/105)
10 Bar Over Burpees
5 Power Cleans (155/105)

Extra Work
2:00 Max Effort Squat Thrusts

April 12, 2019

04/12/2019

Warm-up
100 Single Unders
Then,
5 Deadlifts
5 Front Squats
5 Single Leg Glute Bridge w. 1 count a top on each side
5 Lateral Burpees
*Add weight + repeat

Weightlifting
Front Squat (3×3)
3×3 at 80%
Take 3-4 sets to reach 80%
Speed out of the hole
Sumo Deadlift (3×3)
80%
Take 3-4 sets to reach 80%

Metcon
Metcon (Time)
400m Run
30 Deadlifts (225, 155)
30 Lateral Burpees
* No RX if not completed in time cap *
9:00 Cap
Sub Out:
DL – Double KB/DB Romanian DLs, then regular burpees.

Extra Work
Double Leg Banded Leg Curls 3 x 20, No rest
Straight Leg Sit Ups 3 x 20, 60s rest

April 11, 2019

04/11/2019

Warm-up
10 Banded Pull-apart
10 Pass Thru
10 Banded Pull-apart
10 Around the World
10 Banded Pull-apart
10 OHS w. band
Then,
2 Rounds w/ BB/KBs/DBs of:
3 Muscle Snatch
3 OHS
3 Cook Squats
3 Lateral Squats on each leg

Metcon
Metcon (AMRAP – Reps)
Every 3:00 x 7 Sets:
Row x 60s for Cal
Unilateral Carry x 60s M-70/35, F-53/26

*Score = total cal on the Rower
Sub Out:
Row – 60s Run (meters), or 60S Toe Taps

Extra Work
AMRAP 7:
1a) 1-Arm DB/KB Row x 10 each arm. No rest.
1b) Banded Pallof Presses x 15 each side. No rest.
1c) Flutter Kicks x 20 (2:1). No rest.

April 10, 2019

04/10/2019

Warm-up
DB Warm-up. Grab two light KBs or DBs x 6 reps each:
– DB Front Squat
– DB Walking Lunges (6 each leg)
– DB Push Press
– DB Hammer Curls
– DB Thrusters
– DB Front Squats
– DB Reverse Lunges
– DB RDLs

Weightlifting
BW Close Grip Chin Up (5×3-4)
Adv: Added Weight
Int: Bodyweight
Beg: Partner Assisted
Dips (5×3-4)
1b) Weighted Bar Dips: 5 x 4-5. Rest 60s.
Adv: Added Weight
Int: Bodyweight

Metcon
Metcon (Time)
4 Rounds of:
40 Double Unders
30 Walking Lunges (BW)
20 Renegade Rows (total reps)50s, 35s
10 DB Push Press 50s,35s
Rest 90s
20:00 Cap
Sub Out:
DU – 3:1 Singles
RR – Bent Over DB/KB/BB Rows
PP – KB PP or Banded PP

Extra Work
Banded Curls: 3 x 20. Rest 60s.

April 9, 2019

04/09/2019

Warm-up
50 Jumping Jacks
20 Walking Lunges w/ PVC Overhead
20 Good Mornings w/ PVC
30 Flutter Kicks (4:1 count)
Then,
2 Rounds:
5 Air Squats w/ 3s hold at the bottome
10 X Band Walks (each direction)

Metcon
Metcon (AMRAP – Reps)
Tabata: 10 x 20s work/10s rest:
Air Squats
Abmat Sit-ups
HR Push-ups
Single/Double Unders
Bent-over Double KB Rows 35s,26s
*Score = total reps

Extra Work
Superset
1a. Banded Face Pulls 3 x 15. Rest 30s
1b. Banded Pull Throughs 3 x 15. Rest 30s

April 8, 2019

4/8/2019

Weightlifting
Zercher Squat (1 RM )
*Start by performing 3 sets of 3 adding weight each set then start your sets of 1.
– Use a 13-15 Box
Sub Out:
Heavy Sandbag or Front Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
In 8:00
400 Meter Run
Remaining time: Max BB Complex (115, 85)
– power clean + Hang Squat Clean Thruster + shoulder to OH

rx +: 135/95

CGX CrossFit get started today!