WOD

Crossfit WOD

Skill: HS hold/walk

Metcon: for time

• 30m HS Walk
• 30m Bear crawl
• 30m Crab walk
• 20m HS Walk
• 20m Bear crawl
• 20m Crab walk
• 10m HS walk
• 10m Bear crawl
• 10m Crab walk

HS walk will be modified to 1/3rd wall walks

Strength & Accessory WOD
Strength
Bench Press
Deadlift
5*75%; 3*85%; +1*95% 3RM
(90%1RM)

Accessory:
For time 100 ring rows (deficit by ability)
*every time you stop perform 10 (5+5) One arm FR KB squats (AHAP by ability)

Gymnastics

*Handstand Holds – 5xMax Effort

*5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

**Accessory straight arm work / Core by coaches prescription

Crossfit WOD

Strength:

Dips by ability bench/bar/ring/complex 5×5

MetCon: in pairs

For time

100 pullups

Each time partners switch, both BOTH partners perform 5 burpees.

After 10 minutes, reduce burpees to 3 reps.

Strength & Accessory WOD
Strength:
Strict Press
Back Squat
5*75%; 3*85%; +1*95% 3RM (90%1RM)

Accessory:
For time 100 push ups
*every time you stop, perform  10KB Russian swings (Unbroken AHAP)

Gymnastics

*Handstand Holds – 5xMax Effort

*5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*RMU work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**Accessory bent arm work / core by coaches prescription

Crossfit WOD

CFTA Liftoff

Event 1: Find 1RM Clean (3 tries)

Event 2: 8 min AMRAP

Ladder 1-1,2-2…

• RMU
• Deadlift

A) Ask coach

B) pullup – 50/30

C) RMU – 80/50

D+) RMU – 100/70

All levels ask coach which option to do

Crossfit WOD

Skill: RMU

MetCon: for time

“Jason”

• 100 Airsquat
• 5 RMU
• 75 Airsquat
• 10 RMU
• 50 Airsquat
• 15 RMU
• 25 Airsquat
• 20 RMU

Olympic weightlifting WOD

1. Snatch complex: Snatch pull+hang snatch+BTN SN Pushpress/balance+OHS 10 sets add weight each set
2. Hang snatch 4x3x75% | 3x2x85%
3. Clean pull with pause at knee (3 sec) 6x3x90%
4. Front squat 5x5x70%

Crossfit WOD

Strength:

Dips by ability bench/bar/ring/complex 5×5

MetCon: for time:

• 400m run
• 20 Wallball
• 20 HSPU
• 20 Box jump
• 20 T2B
• 20 Calorie Row
• 20 OH lunge 25/15
• 400m Run

Athlete must start and end with 400m run, stations in middle can be done in any order.

Olympic weightlifting WOD

1. 15 min to find 1RM Cluster
2. 3 TNG Clean + 3TNG Jerk – 6 sets – start at 60-70% add WT by feel
3. OHS – work up to heavy single
4. OHL 6×3+3×50-70% of front squat