WOD

Fran Lung & Team WOD

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FRIDAY 1/17

Warm Up

General Warm Up: 4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction

Mobility/Activation Recommendation: 20 Band Pull Aparts, Internal Shoulder Rotation Stretch, 1:00/ side

Strength

Back Squat: 4-4-4-4

Four heavy sets of four means that you should expect to allot roughly 20 minutes to execute this properly. We want four very heavy sets. Rest period between sets should be 2-3 minutes to allow for adequate recovery, or if you want something more specific you can go every 4:00 for 16:00 after you’ve warmed up.

Conditioning

Push Press Warm Up: 10 Empty Bar Strict Press – then – 3×6 Pause Push Press, adding weight each set – then – 1×10 Push Press (no pausing, “touch and go”)

The goal here is to drive out of the bottom with your hips, not pressing early. Then on the return, make contact with the shoulders before lowering into the dip for the next set. Finish with a set of 10 at workout weight – this is a great way for you to check to make sure you have the right weight (everyone should easily be able to do 10 fresh at workout weight).

2 RFT: 30 Pull Ups, 30 Push Presses (115/75)

“Hello Fran-Lung”. This combination of movements should allow you to move at a blistering pace. The time domain should not exceed 8 minutes, meaning no more than roughly 4 minutes to do 60 pull ups, and 4 minute for 60 push presses. While it sounds obvious, thinking about it in terms of total volume may help you scale, and because we don’t want to put an arbitrary “5 sets or less” on each set. Really focus on your hip drive in both movements so you do not blow up after round one.

 


SATURDAY 1/18

Team Workout

Team Work and Jerks

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Friday 1/17

WARM-UP

3-4 ROUNDS w/ Single KB…

10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows :15 L arm FR Hold
:15 L arm OH Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 “Strict Burpees”

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

 

SKILL

ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

BENCHMARK WORKOUT

“DIANE”
FOR TIME
21-15-9
Deadlift (225/155)|(155/105) Handstand Push-up

(Score is Time)

FINISHER

“TABATA”
8 ROUNDS, :20 ON / :10 OFF MOVT 1 – Russian Twist MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

———————————-

Saturday 1/18

WARM-UP

Simple AMRAP Warm-up Today — get into it quickly!

AMRAP x 5 MINUTES
10 Alt. Sampson Stretches 10 Curtsey Squats
5 Inch Worms + Push-Up 10 Up-Downs

Then have athletes break out a barbell- everyone needs one for the Teaching!

 

PARTNER STRENGTH

IN TEAMS OF 2…

3-3-3
Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

(Score is Weight)

PARTNER WORKOUT

IN TEAMS OF 2…
FOR TIME*
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

Hug a Weight

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WEDNESDAY 1/15

Warm Up

General Warm Up: 2:00 Machine (increasing speed), 20 Lunge and Reach, 20 Jump Squats

Snatch Warm Up: Tall Snatch Warm Up (3 reps in each position), 5 Power Position Squat Snatches, 5 Hang Squat Snatches

Strength

Hang Squat Snatch: 2-2-2-2-2

The hang snatch doubles for the day are designed to be done without putting the bar down between reps. Ensure you are getting into a good hang position, that is shoulders out over the bar with a big hip hinge – not a squat. From there, it’s critical you pull yourself under the bar with speed.

Conditioning

AMRAP 9 Minutes: 45 Bar Facing Burpees, 40 Hang Power Snatches (75/55), Max Reps Bar Muscle Ups in remaining time

If you do not push your pace on the burpees, or if you do not select the proper barbell weight, you will have no chance at getting to the bar muscle ups. Scale to give yourself roughly 2 minutes with the pull up bar at the end. For those without bar muscle ups, choose from one of the following: burpee pull ups, chest to bar pull ups, or chin over bar pull ups. If space allows, jumping bar muscle ups aren’t a bad option either, but this will depend on space and timing.

 


THURSDAY 1/16

Warm Up

General Warm Up, 3 Rounds (each) with a partner: P1: 100’ heavy weight walk, P2: Max rep medball cleans

Mobility/Activation Recommendation: Banded Overhead Distraction, 2:00/side

Conditioning

Every 3 Minutes for 21 Minutes: 15 Sit Ups, 9 Squat Cleans (135/95), AMRAP Wallballs (20/14)

Seven rounds for today’s every three minute piece should have you accumulating close to around 150 wall balls. The sit ups and squat cleans should not take more than 2 minutes in any of the seven rounds, leaving roughly a minute for wall balls each round. The squat cleans may be done as touch and go or quick singles, but should be a weight you are very comfortable with relative to your max

Extra

With A Partner, AMRAP 7 Minutes: Hugging a Heavy Plate or WB

This accessory piece today is meant to have you passing the weight back and forth for the entire seven minutes. If the proper weight is selected, the weight should not touch the ground until the end of the AMRAP.

Snatches and Muscle-ups

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Wednesday 1/15

WARM-UP

Bike @ Moderate Pace for 2:00

1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat

Into…

1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press

Following the warm-up, take athletes through the Burgener warm-up with a PVC Pipe found in the teaching section

 

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(score is weight)

 

WORKOUT

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

———————————-

Thursday 1/16

WARM-UP

400m Team Run

2 ROUNDS
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional) 1:00 Hollow Rocks
1:00 Alt. Sit-Thrus

into..

2 ROUNDS
10 Scap Pull-Ups
5 False Grip Ring Rows 10 DB Deadlift
10 Lunges

WORKOUT
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)

36 Forward Lunges

(Score is Rounds + Reps)

HSPUs

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MONDAY 1/13

Warm Up

General Warm Up, 6 Rounds w/a Partner: :10 AAB, :20 rest – then – 6 Rounds Solo: :20 S-Arm DB Snatch, :10 rest

Mobility/Activation Recommendation: Banded Internal/External Rotations, 20 reps/arm

Skill Work

Double DB Snatch: 2×5 S-Arm DB Snatch (5/arm, not alternating), 3×5 Double DB Snatch (light, moderate, heavy – may be heavier than workout weight)

The focus of this skill session should be emphasizing that with a double DB snatch, the DBs should touch the ground behind the middle of the feet, making this movement feel more like a heavy KB swing from the ground than a single DB snatch. Start with easy touch and go snatches with one DB, then bump it up to double DBs. If you already know you can handle the prescribed workout weight, you can do a heavy set of 5 as a little mini strength challenge.

Conditioning

For Time, 12-9-6 x 3: Double Dumbbell Snatch (40/20), Calories on a Machine (women 9-6-4) – Rest 5:00 after each 12-9-6

Three rounds of this shorter couplet is guaranteed to knock you onto your glutes. You should be trying to really rip on the bike every time you hop on, especially on that first 12/9 calories each round. The double DB snatch should be no more than two sets in any round.

Extra

Tabata V-ups

Today’s tabata work is meant to be treated as a cool down. The goal is to have your arms and legs meet over the top of your navel. This can be scaled to a bent knee variation, or switched to ‘reverse tabata’ (:10 on, :20 rest).

 


TUESDAY 1/14

Warm Up

General Warm Up: :50 Box Step Ups, :10 Transition, :50 Single Unders, :10 Transition, 1:50 Freestanding HS Hold Practice, :10 Transition, :50 Double Unders, :10 Transition, :50 Box Jump, step down

Mobility/Activation Recommendation: Calf/Achilles Smash, :90/side

HSPU Skill

5×1 HSPU Negative: kick down after each

HSPU Negative focus: midline remains tight as you descend placing your head slightly in front of your palms forming a tripod.

5×1 HSPU Negative + butt to the wall: knees out

Negative + butt to wall/knees out: once the head makes contact with the mat, the butt touches the wall, and then the knees drop outward to load for the kip.

1x 3-5 Kipping HSPU

5×1 Deficit HSPU Negative + butt to the wall: knees out

1x 3-5 Deficit HSPU

Strength

Every :90 for 9:00: 1 Set of Deficit Handstand Push Ups (4/2″)

We are looking for one set every :90, and the goal is being able to pick a number of reps and come fairly close to repeating it each time. This means you should not go to absolute failure on round 1. If you’re only able to do <5 reps with a deficit, consider scaling to normal kipping HSPU, a set number of negatives, wall climbs, or scaling to perfect push ups. You may also combine movements. For example, if you can only do 4 HSPU, do you set and then kick off the wall for a set of push ups. Then back on the wall next round, and so on. On the last round, you can go for broke.

Conditioning

For Time: 150 Air Squats, 200 Double Unders, 100 Lunges, 50 Box Jumps (24/20), 20 Clean and Jerks (135/95)

A primarily gymnastic based chipper for the day will be sure to have those legs burning. Each movement should not exceed 5 minutes. Time domain for this chipper is sub-20 minutes.

Tabata Week

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Monday 1/13

WARM-UP

2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS
:30 Active Deadhang

10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats

into..

2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings

Into..

EMOM x 3 MINUTES 15 Air Squats
10 Burpees

Skill

3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

WORKOUT
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – Ground to OH w/plate (45/25)(25/15)

-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)

———————————-

Tuesday 1/14

WARM-UP

3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders

WORKOUT
4 ROUNDS FOR TIME
75 Double Unders

500/450m Row
25 Hand Release Push-ups

(Score is Time)

FINISHER
3 SETS
25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)

LOCATIONS

Seattle

Mt Shasta

MT SHASTA

1119 Ream Ave, Mt Shasta, CA 96067

mtshasta@stonewaycrossfit.com

Phone:  (206) 930-7169

SEATTLE

101 Nickerson St, Seattle, WA 98109

info@stonewaycrossfit.com

Phone:  (206) 930-7169