WOD

January 21, 2020

1/21/20

Warm-up
Warm-up
ACTIVATION
1 Set:
1 Minute Row
30 Seconds AbMat Sit-ups

1 Set:
1 Minute Bike
30 Seconds Russian Kettlebell Swings (Light Weight)

1Set:
1 Minute Shuttle Runs
30 Seconds Walkouts

January 20, 2020

1/20/20

Warm-up
Warm-up
3 Sets
5 Inchworms
10 PVC Overhead Squats
200 Meter Row or Run
30 Second Hollow Hold

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Back Squat (Back Squat Wave 2)
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

*Percentages based upon your heaviest 1×5

Metcon

January 17, 2020

1/17/20

Warm-up
Warm-up
Calves Foam Roll: 1-2 Minutes Each Side

Child’s Pose on Box: 2 Minutes

Kneeling Split: 1-2 Minutes Each Side(Frog Pose)

ACTIVATION
3 Rounds
1 Minute Bike
10 Lateral Box Step-ups (Each Side)
10 PVC Pass Throughs
10 PVC Overhead Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Front Squat (Weight)
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

-We’re building 3% across all lifts from last week
-Percentages are based off your 1RM Front Squat

Metcon
Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg or 70/50 Cal Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg or 70/50 Cal Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

January 16, 2020

1/16/20

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Nate
AMRAP 25

2 Muscle Ups
4 HSPU
8 Kettle Bell Swings 53/35

-Scale MU to your highest Pull Up Progression
-1 Partner completes a round while the other rests

January 15, 2020

1/15/20

Warm-up
Warm-up
Barbell Thoracic Opener: 2 Minutes

Ankle Dorsiflexion: 1 Minute Each Side

Wrist Stretches: 30-45 Seconds Each Direction

ACTIVATION
3 Rounds:
30 Single Unders
15 AbMat Sit-ups
10 Goblet Squats (Light Kettlebell)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Push Jerk (Weight)
Jerk Drive
4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk
Set 2: 84% of 1RM Jerk
Set 3: 88% of 1RM Jerk
Set 4: 90% of 1RM Jerk

STIMULUS
These 3 barbell reps come from the rack and are meant to be completed without dropping the bar

Pause for 2 seconds in the dip of the Pausing Jerk Drive

Rest as needed between sets to maintain quality

Metcon
Metcon (Time)
"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)

-Your score is the slowest score of the 5 rounds

-We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

*The barbell comes from the floor for the front squats, so it should also be a weight you can clean

*Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round

*It is ok to squat clean the first rep

January 14, 2020

1/14/20

Warm-up
Warm-up
MOBILITY
Couch Stretch: 2 Minutes Each Side

Pike Stretch: 2 Minutes

Puppy Pose: 2 Minutes

ACTIVATION
Assault Bike Warmup
1 Round:
3 Minutes Easy
2 Minutes Moderate
1 Minute Moderate-Hard

2 Rounds
30 Seconds Each:
Hollow Hold
Samson Stretch
Superman Hold
Spiderman + Reach

Gymnastics
Gymnasty (Max reps)
Strict Gymnastics
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:

1 Strict Chest to Bar Pull-up
1 Strict Pull-up
1 Kipping Pull-up
1 Chest to Bar Pull-up
1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

Metcon
Metcon (Time)
"Part Time"
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
18/12 Calorie Assault Bike

January 13, 2020

1/13/20

Warm-up
Warm-up
MOBILITY
Banded Shoulder Distraction: 1-2 Minutes Each Side

Pigeon Pose: 1-2 Minutes Each Side

Laying Front Rack Stretch: 1-2 Minutes

ACTIVATION
5 Minutes For Quality:
5 Wall Squats
200 Meter Row

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Back Squat (Back Squat Waves)
Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

STIMULUS
All percentages are based off your 5-Rep Heavy Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows

Clean and Jerk (5×4)
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex

The 3 power cleans do not have to be completed unbroken – you can drop after each rep

Rounds begin every 2 minutes (0-2-4-6-8)

Your score for the day is the heaviest load successfully lifted, we are counting the Split Jerk Weight

Metcon
Metcon (Time)
"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)

January 10, 2020

1/10/10

Warm-up
Warm-up
MOBILITY
Pike Stretch: 2 Minutes

Straddle Stretch: 2 Minutes

Child’s Pose: 2 Minutes

ACTIVATION
Row Warmup
300 Meter Row

2 Rounds
5 Inchworms Video
10 Spiderman + Reach (5/Side) (Same as "Worlds Greatest Stretch)
20 Glute Bridges
40 Second Front Plank

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Front Squat (1X9)
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%

* Percentage of 1RM

Metcon
Marston (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

*Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

*Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

January 9, 2020

1/9/10

Warm-up
Warm-up
MOBILITY
Kneeling Split: 1-2 Minutes Each Side (Frog Pose)

Medicine Ball Thoracic Opener: 2-3 Minutes

Shoulder to Floor: 1-2 Minutes Each Side

ACTIVATION
2 Rounds
60 Second Bike
30 Seconds Overhead Circles
60 Seconds Russian Baby Makers
30 Seconds Kettlebell Swings (Light Weight)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (AMRAP – Reps)
Filthy Fifty
Teams of 2 :

25Min AMRAP

50 Box Jumps (24/20")
50 Jumping Pull-Ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35)
50 Back Extensions (Supermans)
50 Wallballs (20/14)
50 Burpees
50 Double-Unders

1 Complete Round equals 500 Reps

January 8, 2020

1/8/20

Warm-up
Warm-up
3 Sets Not For Time:
6 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)

Weightlifting
Push Press (4X6)
-Let’s aim to build in loading from last week, adding around 2-4%
-The weight stays the same across all 4 sets

Metcon
Metcon (Time)
12-9-6:
Chest to Bar Pull-ups
Handstand Push-ups

Directly Into…

6-9-12:
Strict Pull-ups
Handstand Push-ups

*5 Minute Time Cap on Each Section, 10 Min total

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