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W.O.D.

Wednesday – August 14

SECTION 1:

30 Wall Balls

24 Burpees to Target

18 KB Swings (53/35)

12 Double Unders

Rest 2 Minutes

SECTION 2

30 Burpees to Target

24 KB Swings

18 Double Unders

12 Wall Balls

Rest 2 Minutes

SECTION 3

30 KB Swings

24 Double Unders

18 Wall Balls

12 Burpees to Target

Rest 2 Minutes

SECTION 4

30 Double Unders

24 Wall Balls

18 Burpees to Target

12 KB Swings

*25 Minute Cap

*Athlete may choose the order of Sections 1-4 however they want. Each individual section must be completed in order, but you can choose section 4 first, section 1 last…etc if you want.

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Olympic Lifting – 715pm

A) 4 sets:

1-arm DB push press x 5/5 @ 32X3

10 alternating DB row @ 2020

High box jump x 5

B) 5 sets, climbing

1 power snatch + 3 snatch grip push press + 3 OHS

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*Simple and effective – today brings out the fundamentals of CrossFit: “constantly varied functional movements performed at a high intensity”. Today is a good day to work on double unders

Tuesday – August 13

Part 1:

Every 30 seconds for 4 Sets

2-5 Strict Handsand Push Ups

1 Minute Rest

Every 30 Seconds for4 Sets

2-5 Strict Handstand Push Ups (add 1 scale)

1 Minute Rest

Every 30 Seconds for 4 Sets

2-5 Strict Handstand Push Ups (add 2 scales)

Part 2:

10-8-6-4-2

Chest to Bar Pull Ups

Plate Squats (45/25)

Burpee Box Jump Overs

*Plate must be held in Bear Hug Position

*No Butterfly Pull Ups

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*Lots of gymnastics work today! Part 1 is your skill work – choose proper scaling options as you continue to progress towards your handstand pushup goals. Youll get your chance to sweat in part 2

Monday – August 12

Part 1:

3 Sets

400 M Run

250/200 M Row

Rest 2 Minutes

*Not recording

Part 2:

3 x 7

3 x 5

3 x 3

Touch and Go Snatch

*Record heaviest sets of 7, 5, and 3

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*Weve got a new olympic lifting focus here today. Keep that bar CLOSE and keep your form intact as you touch and go each rep

Saturday – August 10

In Teams of 2 (1 working/1 resting)

400/300 M Run

then

50 Back Squats (155/95)

50 Pull Ups

50 Wall Balls

then

400/300 M Row

then

40 Front Squats (135/85)

40 Chest to Bar Pul Ups

40 Wall Balls

then

400/300 M Row

then

30 Thrusters (135/85)

30 Muscle Ups

30 Wall Balls

then

400/300 M Row

*33 Minute Cap

*No butterfly pull ups

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Hope your legs are ready for this one! While we have had Saturday workouts with more total volume than this, the lower body fatigue is sure to catch up to everyone at some point. Keep some in the tank for those thrusters!

Friday – August 9

AMRAP 5

5 Strict Handstand Push Ups

40 Double Unders

2 Minute Rest

AMRAP 5

4 Strict Handstand Push Ups

8 Deadlifts (205/125)

2 Minute Rest

AMRAP 5

3 Strict Handstand Push Ups

6 Alternating Plate Step Ups (45/25)

*Plate must be held in bear hug position

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Depending on where you stand with the strict HSPU, this has the potential to be a very slow, or very fast workout. Either will be fine, as we are aiming to get them to the next level over time. Be careful with the loads, this has the potential to be a back-intense WOD.

Thursday – August 8

Part 1:

EMOM 3

2 Hang Snatch High Pulls + 2 Hang Muscle Snatch

EMOM 3

2 Snatch Pulls + 2 Muscle Snatch

4 Sets

1 Power Snatch + 1 Hang Snatch

*Record heaviest, be smart, move well!

Part 2:

AMRAP 7

7 Power Snatch (115/75)

7 Burpees over Bar

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Lets work on pull-mechanics in part 1. Don’t worry about the weight, try to move as clean as possible. Part 2 should be done at your Bison Benchmark weight ideally and keep the movements consistent, even if you have to slow down a tad.

Wednesday – August 7

For Time:

40/32 Cal Row

40 Sit Ups

40 Box Jumps

40 Push Ups

40 Pull Ups

800 M Run

40 Pull Ups

40 Push Ups

40 Box Jumps

40 Sit Ups

40/32 Cal Row

*30 Minute Cap

*Can be scaled to rounds of 30 or 20

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Olympic Lifting – 615pm*

A) Tall snatch + snatch balance to “moderate” double

B) Every 3:00 for 21:00 (7 rounds)

Row 250/200m

2 hang squat snatch

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This week’s “go long” workout needs to be approached with a smart pace because of muscle fatigue more so than heart-rate. Don’t hesitate to set up some intervals for yourself so you can run with at least some intensity. Make sure that doesn’t turn in to a walk-that-looks-like-a-jog. If you have a lot of juice when you return, go after it on the way back down to the rower!

Tuesday – August 6

Part 1:

3 Sets (Not for time)

7 Box Jumps

5 Tempo Front Squats (40-50%)

7-10 Toes to Bar OR Strict Toes to Bar

Part 2:

2 Sets

1 Power Clean + 1 Front Squat + 1 Jerk

65-75%

2 Sets

1 Hang Squat Clean + 1 Front Squat + 1 Jerk

75-85%

3-5 Sets

1 Squat Clean and Jerk

85+%

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Use part 1 to warm up everything you need the heavy lifting. Part 2 is all about re-testing your 1 rep max clean and jerk. Come in with no fear, no hesitation, and get that PR!

Monday – August 5

Part 1:

400 M Run, then

21-15-9

KB Swings

Wall Balls

Burpees

then

400 M Run

Part 2:

3 Sets

15 Seconds Handstand Hold

5 Seconds Rest

15 Seconds Strict Press (45/35)

25 Seconds Rest

3 Sets

15 Seconds Strict Press (45/35)

5 Seconds Rest

15 Seconds Handstand Hold

25 Seconds Rest

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Starting the week off with a lung burner with simple movements and the possibility of going unbroken or just one break per set. Go for it! Part 2 is a continuation of developing our overhead endurance and capacity!

Saturday – August 3

In Teams of 2 (1 working / 1 resting)

AMRAP 14

100 M Run

20 Pull Ups

20 Burpees

20 Hang Snatch (95/65)

4 Minute rest, then

AMRAP 14

200 M Run

10 Muscle Ups

10 Burpee Box Jump Overs

10 Hang Snatch (115/75)

*Partners must alternate who runs the 100 M every round

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*SCALE ACCORDINGLY on muscle ups – you will already be spending a lot of time under tension in the overhead position.  The goal is continuous movement throughout both AMRAPs – you dont want to hold your partner up!