WOD & Blog
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Clean & Jerk
7 Rounds, on the 2:30, Climbing weight as able
Clean & Jerk x 3-3-2-2-1-1-1
Post scores to comments.
“Pine Cone Thrower”
10 minute AMRAP of
30 x Double-unders
15 x Burpees
5 x Clean & Jerk (135/95lbs)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: “Squid Game” Turkish Get-ups & Row
12:00 AMRAP
Row 250/200m (max effort wattage)
Turkish Get-ups x 1L+1R
*Each round add one rep to each arm OR increase weight and start over at 1L+1R.
Post scores to comments.
“Greenhorn Gift”
8 Rounds for time of
Row 12/9 kcal
10 x 1-arm DB Hang Snatch (5 each arm, alternate sides each rep)
10 x 1-arm DB Thruster (50/35lbs)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Muscle-up Strength, Skills & Drills
Every 2:00 x 7 Rounds complete one of the following assignments;
I. Strict Pull-ups & Dips x 6+6
II. Low Ring Transition + Dips x 3+6
III. Jumping Ring Muscle-ups x 3-5
IV. Ring Muscle-ups x 3-5
Notes: Training points of priority will be on the False Grip for Ring Work & the pull/kip to transition for Bar and Rings. Compare to training completed on 11.29.2023, link found HERE.
Post scores to comments.
“Staggering”
15:00 AMRAP of
Muscle-ups x 1,2,3…(+1 per round)
GHD/Abmat Sit-ups x 15
Run 6 x 50ft or 100m
Notes: Scaling, additional points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments.
ADDITIONAL LEARNING RESOURCES
- The Muscle-Up
- Muscle-Up Home Run
- Muscle-Up Progression on Low Rings
- Strict Muscle-Up Foundations
- The Kipping Bar Muscle-Up
- The Strict Bar Muscle-Up
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat
Warm up as needed (6 to 8 minutes), addressing Front Rack & Squat Mobility to improve movement across sets; build to the best 1 rep weight to start the following sets/reps. Attempt to complete as 5-7 single rep rounds at the most challenging weight possible.
Every :90 x 8 Rounds
Front Squat 1-1-1-1-1-1-1-1
Notes: Athletes should plan to work as heavy as able across sets and reps.
Post loads to comments.
“Elliptical Revolutions”
Complete 7 Rounds for time
vs. a 12:00 time cap
7 x Handstand Push-ups
7 x Box Jump Overs (24/20″)
12 x American KB Swings (32/24kg)
Notes: Scaling, additional points of performance and training intentions will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
“Gauntlet, Link”
In teams of 2-3 athletes…
VS 7:00 Time Cap
Score is time or total reps / 1 Partner works for reps + 1 Athlete hang from Pull-up Bar
14 Rounds (7 rounds per athlete) of
7 x Thrusters (75/55lbs)
7 x Pull-ups/Ring Rows
Rest 1:00
VS 7:00 Time Cap
Score is time or total reps / 1 Partner works for reps + 1 Athlete Bumper Hold Overhead (45/35lbs)
14 Rounds (7 rounds per athlete) of
7 x Power Snatch (75/55lbs)
7 x Bar Facing Burpees
Rest 1:00
VS 7:00 Time Cap
75 reps per athlete, switching as often as needed, complete for time or reps at cap, Parnter holds plank while teammate works
150 x Double-unders (20/14lbs)
150 x GHD/Abmat Sit-ups
Rest 1:00
VS 7:00 Time Cap
Switching as often as needed between the athletes working, complete max reps possible.
Wallball (20/14lbs)
Notes: Scaling, points of performance, individual & team based training intentions will be fleshed out during the whiteboard brief. Burn town, Friday, Ninjas… bring the lumber so we might send 2023 straight back to H3LL (with Love).
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Turkish Get-up Movement review with applied mobility for test/retest improvement feedback.
Benchmark Movement Primer
Deadlift, Bench Press, Power Clean movement review, set-up & warm-ups x 8:00
“Linda”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift (1.5 x Bodyweight)
Bench Press (1 x Bodyweight)
Squat Clean (.75 x Bodyweight)
Notes: Scaled percentages and and weight guidance will be covered during the whiteboard brief; most will be encouraged to check personal rep record info for the following lifts and find an appropriate Benchmark test weight that falls to .25 +/- from each Barbell Tasks bodyweight multiplier. Reference Link from 03.29.2023 found HERE.
Abe’s Birthday Gauntlet: 100/60lbs Substitute at 1 x Sandball to Shoulder + 2 x Sandball Front Squats OR 2 x Walking Lunges (shouldered) 1 rep per leg rep of Squat Cleans.
Post times to comments.
Skill Development & Post-WOD Accessory
Time permitting, and for those willing, a Bonus supplemental training evolution…
“Experiential Ugly”
5-7 Rounds for Quality and weight (10:00 time cap)
2 x Turkish Get-ups +
4 to 6 x 50ft Shuttle Sprints +
1-arm KB Farmer’s Carry x 50ft L
1-arm KB Farmer’s Carry x 50ft R
1-3 x Skin the Cats
:30 seconds x L-sit or Plank work of choice
OR
PLAY SOME SPIKEBALL WITH THAT ROUNDNET, FREAKS!!!
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: Row or Shuttle Runs, Foam Roll T-spine, Scaps, Lats & Glutes x :20 to :30 per side, Row or Shuttle Runs
Impact/Focus: Pull-up Test & Progress
Select either strict, kipping, or a mix of both for the following. Set-up with a challenging current band level or perform Ring Rows; guidance for strict to kipping with scaled Pull-ups or Ring Rows will be covered during the whiteboard brief.
Every 2:30 x 5 Rounds work through the following:
Round 1: Max Reps (one, unbroken set)
Rounds 2,3,4,5: reps = 40-50% of Max Rep Set
Notes:
Rx+ All 5 Rounds are max reps, strict or kipping (pick and hold to selection). Logging and tracking these numbers will show strong gains when we retest, yay data mongers. Feeling skittish during the rest period? 2-4 Shuttle Runs would be highly advisable practice.
Post scores to comments.
“A Conundrum”
Complete for time vs. a 14:00 Running Clock
3-6-9-12-15-12-9-6-3 reps of
Burpees (double hand touch to rig)
Toes-to-Bar
In the time remaining…
Row Max Kcal
Notes:
At 12:00 into the WOD if athletes have not completed the first part they will score reps completed at that mark and advance to the Max Calorie Row. A scaled rep scheme for newer athletes would be 2-4-6-8-10-8-6-4-2 reps.
Rx+ may flip the rep scheme to 15-12-9-6-3-6-9-12-15 for a ruthless final Wednesday of the year.
Scaling and additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
(time permitting)
4 sets of 12-15 x GHD Back Extensions
or
3-4 sets of :20 x GHD Back Extension
*The holds are just the hang time at the bottom of the GHD Back Extension rep; inversion time excellent for deloading the spine and conditioning those quads to the pressure of future programmed workloads.
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Row Technique Development Efforts during warm-up Erg sets x 2 Rounds + Gymnastic or Barbell movement series.
Impact/Focus: Power Clean & Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.
Every 2:30 x 5 Rounds Total
Power Clean & Jerk x 3-3-3-3-3
*Building to metcon weight or climbing to a heavy triple on the day.
Post scores to comments.
“Grace”
30 x Clean & Jerk (135/95lbs)
Notes:
Grace is one of the fastest CrossFit benchmark workouts.
Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
Compare to scores from 05.23.2022 linked HERE.
Post scores to comments.
Skill Development/Accessory Work
Complete the following, partitioning as needed
Row 1000m
50/30 x Push-ups
75/50 x Abmat Sit-ups
Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
“The Nightmare Before Christmas”
For Time
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups
Notes:
Round 1 … 1 x Clean and Jerk,
Round 2 … 1 x Clean and Jerk + 2 x Muscle-ups,
Round 3 … 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans…
Continue working until all 12 rounds have been completed in this ascending fashion.
Round 12 is … HAULLL THROUGH ALLLLLLLL (1+2+3+4…etc through 12).
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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Row Technique Development Efforts during warm-up Erg sets x 3 Rounds + Gymnastic or Barbell movement series.
Impact/Focus: Push Jerk
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.
Every :90 x 9 Rounds Total
Push or Split Jerk x 1-1-1-1-1-1-1-1-1
*Climb weight as able to a heavy single rep and either repeat for multiple sets as able or attempt to chase down a new 1RM.
Post scores to comments.
“Opportunity Meets Preparedness”
For time vs. a 15:00 time cap
Row 60/50kcal
Then… 4 Rounds of
5 x Push Jerk (95/65lbs)
15 x Slamball (30/20lbs)
20 x Air Squats
Notes: Training intentions, movement points of performance & Scaling/Rx+ guidance will be covered during the whiteboard brief.
Post scores to comments.
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