WOD & Blog

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Muscle-ups
Warm up as needed before completing the following workload every 2:30 for 5 Rounds total.

5 Rounds, on the 2:30 of
(select one of the training options)
I. 3-5 x Bar Muscle-ups
II. 3-5 x Jumping/Band Scaled Bar Muscle-ups
III. Pull-ups & Dips
3,5 or 7 x Pull-ups (strict or kipping)
+
3,5 or 7 x Ring/Matador Dips (strict or kipping)

Post scores to comments.

“Squeaky Foam Roller”
Complete for time

Row 500m
Then…
4 Rounds of
5 x Bar Muscle-ups
10 x Power Clean (115/85lbs)
20 x GHD/Abmat Sit-ups
Finish with…
Row 500m

Notes: Scaling from Bar Muscle-ups to Pull-ups today will be 10 or 15 reps based on the individual athlete. Additional scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility

Impact/Focus: Snatch Waves/Speed Ladder
Warm-up Sets & Reps building to intended working weights.
Climb weight across each ladder (pick 4 predetermined weights).

3 Rounds of 3:00 Work x 1:00 Rest
Snatch x 4-3-2-1 (increase weight each set, Power or Full)

Notes: During each 3:00 work interval athletes will attempt to complete 4-3-2-1 rep sets at increasing weight per ‘rung of the ladder’.

Post scores to comments.

“CF Games Masters Event #5”
For time vs. a 15:00 Time Cap

75 x Wallball (20/14lbs)
40 x Double Dumbbell Shoulder-to-Overhead
30 x Double Dumbbell Box Step-Overs/Ups
40 x 1-Arm Dumbbell Snatch (20 per arm)
75 x Wallball (20/14lbs)

Notes: Rx weights/set-up x 20/14lbs, 50/35lbs, 24/20″. Score total reps completed at 15:00 or time completed. Additional scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review

Impact/Focus: Rope Climbs & Inversion Skills
5 Rounds, on the 3:00, working through the following tasks and partitioning work rest across each interval as needed.

5 Rounds, on the 3:00 of
2 x Rope Climbs
+
3-5 x Handstand Push-ups (Strict or Kipping)
:30 x Cumulative Free or Wall Supported HS Holds
20ft x Handstand Walk

Notes: Select one (or all three) of the Handstand Tasks. Work on & developing Rope Climbing technique for wraps (S-wrap and J-wraps, etc.) as a priority before working on capacity; sharpen our inversion skills with impunity to deference.

Post scores to comments.

“No one wants your used iPhone 11”
5 Rounds for time of
2 x Rope Climbs
Run 200m
3 x Wallwalks

Notes: Scaling guidance would begin with 12 x Strict Ring Rows for the Rope Climbs, 6 x Inchworms + Push-up for the Wallwalks. Additional scaling details and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
I. 2:00 x Couch Stretch
II. Lax Ball Drills for pecs, shoulders, traps, scars…
III. 50 x Hollow Rocks + 30 x V-ups/Tuck-ups

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Overhead & Squat Emphasis)

Impact/Focus: Power Clean Triples
5:00 x Warm-up Sets/Reps building to an intended starting weight;
I. Sustain a working weight at 65% or heavier across all sets.
II. Climb weight as able to the best three rep set of Power Cleans on the Day or a 3RM PR; touch and go style.

VS. a 12:00 Running Clock
Power Clean x 3-3-3-3-3-3

Post scores to comments.

“Waffle Stomp”
Complet for time vs. a 14:00 Soft Time Cap
27-21-15-9 reps of

Overhead Squat (95/65lbs)
Toes-to-Bar
Burpees

Notes:

• Scaling for movement volume would be I. 21-15-12-9 reps or 15-12-9-6 reps, with a time cap as applicable.
• An outline for scaling the Overhead Squat movement;
• Athletes able to maintain a stable overhead position may find that a Barbell or Bumper Plate held aloft during Reverse Lunges in place as a solid scaling fit for Overhead Squats will ensure both training intentions for movements as well as conditioning intensity remain high yield.
• Prioritizing the Squat movement may entail subbing in a Front Squat for the Overhead Squat as applicable today as well.
• Toes-to-Bar is a core and kipping skill emphasis today.
• Burpees (the cherry) are a redline the ‘engine’ tool;
• Bring the lumber, Freaks.
• Coach Katelyn inspired this little Laborious Holiday Return gift of a WOD today as both the weightlifting and MetCon mirror her coaching/training experience and subject matter from this past weekend as she attended her CrossFit Level 2 Coaching Seminar, YESSSSSS!!!

Post scores to comments.

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift 5×5
5:00 x Warm-up Sets/Reps building to an intended starting weight;
I. Sustain working weight at 75-80% across all sets.
II. Climb in weight as able to the best five rep set possible; for the day/PR.

Every 3:00 x 5 Rounds Total
Deadlift x 5-5-5-5-5 (75-80%1RM)

Post scores to comments.

“Driver’s Ed”
5 Rounds for time of
10 x Deadlift (185/125lbs)
15 x Push-ups
10 x Box Jump Overs (24/20″)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility

Impact/Focus: Back Lunges
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.

Every 2:30 x 5 Rounds Total
Back Lunges X 10-8-6-4-2

Notes: Back Lunges are stationary from the rack with a step back into the lunge position; barbells may be racked in the Front Rack or Back Rack position.

Post scores to comments.

“Echo Chamber”
15:00 AMRAP of
Max Rep Set x Wallball (20/14lbs)
12 x Sumo Deadlift High-Pull (75/55lbs)
50 x Double-unders
50ft x Bear Crawl

Notes: Score total Wallball reps across the AMRAP and Rounds/reps completed. Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility

Impact/Focus: Power Snatch Triples
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
Power Snatch x 3-3-3-3-3-3

Notes: Touch and go rep style is the priority across sets.

Post scores to comments.

“Yadseut”
For time
15 x Power Snatch (115/105lbs)
45 x GHD/Abmat Sit-ups
Row 1000m
45 x GHD/Abmat Sit-ups
15 x Power Snatch (115/105lbs)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

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

Impact/Focus: Bench Press & Strict Pull-ups
Warm-up Sets & Reps building to a starting weight and prepping Pull-up movements; Work through the following sets of Bench Press & Strict Pull-ups:

6 Rounds, on the 2:30 of
Bench Press x 5-5-3-3-1-Max Reps
(50-75% of best weight for final drop set/max reps)
3, 5 or 7 reps x Strict Pull-ups, Banded Strict Pull-ups

Notes: Additional challenges may be found by scaling up to Weighted Pull-ups or Strict Chest-to-Bar Pull-ups. Bias towards banded work over Ring Row work today. Drop weight to 50-75% of the best weight hit for the day and complete one max rep set to finish on the sixth round. Pull-up work sustains across rounds at the same number of reps/task challenge.

Post scores to comments.

“Bluegrass Hustle”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Push Press (95/65lbs)
Pull-ups (Kipping) or Ring Rows
Finish with…
Run 800m

Notes: Scaling for the Run, Push Press & Pull-ups today will be covered during the whiteboard brief. Bring the lumber, Ninjas.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
Back Squat x 3-3-3-2-2-2

*Climb weight as able across sets.

Post scores to comments.

“Tactical Foliage”
8 Rounds for time
vs. a 15:00 time cap
8 x Toes-to-Bar
8 x Bar Facing Burpees
3 x Cleans (155/105lbs)

Notes: Cleans may be Power or Full, scale load as needed. Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility

Impact/Focus: Shoulder-to-Overhead 2&1RM
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.

5:00 x Establish a 2RM Shoulder-to-Overhead
5:00 x Establish a 1RM Shoulder-to-Overhead

Notes: Press, Push Press, Push Jerk & Split Jerk are all viable options for the Shoulder-to-0verhead 1 and 2 rep max tests. Today’s weightlifting segment has been inspired by the first event assigned to Warren and his comrades competing in the upcoming Master’s CrossFit Games.

Post scores to comments.

“Doin’ Laps, Slaps”
Completing max reps/distance possible during each work interval, perform 4 Rounds of the following;

1:00 x Wall Walks or Inchworms
1:00 x Front Squat (95/65lbs)
1:00 x Push Jerk (95/65lbs)
1:00 x Shuttle Run (30ft out + 30ft back = 1 rep)
1:00 x Rest