Workout of the Day (WOD)

1.28.20 Tuesday

Prep: 3 Sets: 10 Russian KBS 10 Ring Rows 5 Cat Cows A. Pull Up / Bar Hang Max UB Set of Strict Pull Ups or Max Bar Hang B. CGBP Build to a 1RM in 15 min C. Lactic Power Test 60 sec Max AB

1.27.20 Monday

Prep: 3 Sets: 30 sec AB Easy 5/side Hip Switches 20-30 sec Forearm Plank + 2 Sets: 5 Goblet Squats 33X1 rest 60 sec A. Back Squat Build to a 3RM in 15min B. Seated Single Arm DB Press Build to an 8RM on each arm @ 31X1 in 10min C. For Time: 21-15-9 DB Squat

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1.25.20 Saturday

Prep: Joint Mobility A. 5min Max Hollow Hold or Bent Hollow Hold Can break whenever but trying to accumulate max time B. 4 Sets: Every 2min: 5 Dual DB RDL @ 4111 20-30 sec Ring FLR C. For Time: 21-15-9 Hand Release Burpee (200m Run After Each set) Time cap 12min

1.24.20 Friday

Prep: 3 Sets: 60 sec Row 10 alt Walking Lunges 5/side Shoulder CARs Fitness A. 3 Sets: 10-12 GHD Hip Extension @ 10X0 5 Goblet Squats @ 3131 rest as needed B. Clean Complex 1 Squat Clean + Front Squat Build to a tough complex in 15min C. DT 12 DL 155/105 9 HPC 6

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1.23.20 Thursday

Prep: Joint Moblity + 2 Sets: 15 sec/side Cossack Squat Hold 30 sec Bar Hang B. AMRAP20 15 cal Row or AB 1-2 Rope Climbs 50 ft Bear Crawl 15 V Ups or Sit Ups 3-4 Roll to Candlesticks Can modify to be more of a recovery workout or push a little harder if feeling

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1.22.20 Wednesday

Prep: 3 Sets: 10 Cat Cows 10/side Leg Swing 5/side Shoulder CARs 5 PVC OHS Fitness A. EMOM5 2 Slow Pull Snatch High Pull + 2 Vertical Jumps Light to moderate weights practicing technique B. 5 Sets Every 2min 1 Snatch + 1 Hang Snatch below Knee Building in loads and starting moderate. C. 14min Clock 2k

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1.21.20 Tuesday

Prep: 3 Sets: 60 sec Single Unders 30 sec FLR 10 Glute Bridges A. 4 Sets: Every 2min: 12 alternating DB Bench w/ Glute Bridge @ 20X1 (6/arm) B. Close Grip Bech Press (CGBP) Build to a 3RM in 12min C. AMRAP8 8min AMRAP 4 Devils Press 50/35 /hand 8 Box jump overs/Box jump step

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1.20.20 Monday

Prep: 3 Sets: 10/side Fire Hydrants 20-30 sec/side Side Plank 20 sec Bar Hang Fitness A. 3 Sets: 5 reps – 1 and A Quarter Goblet Squats 3 sec down on first descent. every 2min B. 5 Sets: Every 2:30: 2 Back Squats 30X1 Strict Pronated Pull Ups AMRAP-1 C. For Time: 10-8-6-4-2 Row cals

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1.18.20 Saturday

Prep: Joint Mobility A. 3 Sets: 10 Hollow to Supermans 20 alt Prone KB Drags rest 90 sec B. 4 Sets: Every 90 sec alternating 6/leg Single Leg Cross Body DB RDL 3111 10 Tall Kneeling KB Press 2111 C. For Time: 50 DB Burpee Box Step Overs 50/35/hand 24’/20” Scale weight and height as

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1.17.20 Friday

Prep: 3 Sets: 60 sec Row 10 alt Walking Lunges 5/side Shoulder CARs Fitness A. 3 Sets: 8-10 GHD Hip Extension @ 21X2 5 Goblet Squats @ 3131 rest as needed B. Clean Complex 1 Pause Squat Clean + Squat Clean Pause for 2 sec right below the knee. rest 5 sec b/w reps Every

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1.16.20 Thursday

Prep: Joint Moblity + 2 Sets: 30 sec Air Squat Hold 30 sec Bar Hang A. EMOM20 1- 10m HSW walk or 30 sec HS Practice 2- 30 DU or SU 3- 3-4/side Candlestick Rolls (can be SL rolls) 4- 45 sec Easy Row or Bike B. Skill Work / Mobility Any other Skill Practice or

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1.15.20 Wednesday

Prep: 3 Sets: 10 Cat Cows 10/side Leg Swing 5/side Shoulder CARs 5 PVC OHS Essentials A. EMOM5 1 Slow Pull Snatch High Pull + 1 Hang Power Snatch Light to moderate weights practicing technique B. Every 2min x5 1 Power Snatch + 2 OHS (3 sec pause in bottom) Light loads. Mechanic focus C.

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1.14.20 Tuesday

Prep: 3 Sets: 60 sec Row 30 sec FLR 10 Glute Bridges A. 3 Sets: Every 2:30: 10 DB Bench w/ Glute Bridge @ 20X1 15 sec DB Iron Cross Hold B. CGBP 4 reps @ 31X1 every 2:30 x4 sets Tough weights across. Minimal building Build off last weeks weights C. AMRAP10 200m Run

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5 observations from the USA Weightlifting training camp

No Excuses CrossFit hosted USA Weightlifting’s Elite Athlete Training Camp last week. I got to spend a lot of time with the athletes and coaches during the four-day camp. Here’s some of my observations.  1. They do the same drills we do The weightlifters didn’t really do anything I haven’t seen us do in CrossFit

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1.13.20 Monday

Prep: 3 Sets: 20 Mountain Climbers 20-30 sec/side Side Plank Essentials A. 3 Sets: 10/leg DB RNT Reverse Lunge rest 60-90 sec Moderate weights in each hand B. 5 Sets: Every 2:30: 3 Back Squats 30X1 3/side Archer Ring Rows Back Squats are tough weights across w/ some building but small increments C. For Time:

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