WOD

Feats of Strength & Agility

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WEDNESDAY 9/18

Warm Up

Move Steadily Through: 10 PVC Pass Throughs, 20 PVC OH Duck Walk Steps, 10 PVC Pass Throughs, 20 PVC Pause OH Squats, 10 PVC Pass Throughs

Despite not having to squat today in the workout, warming up the hips through a full range of motion will help get you into better set up positions for heavy snatching.

Mobility Recommendation: Double LAX Ball/Foam Roller T-Spine Smash, 2:00 total

Extra

Every :90 for 9 Minutes: 3 Power Snatches

We want 3, heavy & snappy singles, so drop and reset between sets. Drill an aggressive pull and turnover to ensure you aren’t pressing out these power snatches.

Conditioning

8 RFT: 9 Power Snatches (75/55), 27 Double Unders

The weight on the power snatches should be something you can perform unbroken all 8 rounds, keep it light & fast. The double unders should not exceed 45 seconds in any round and that’s generous, so scale the number back accordingly. The overall time domain for this piece is <10 minutes.

Pistol Practice!

 


THURSDAY 9/19

Warm Up

4 rounds of :20 on, :10 off: Feats of Strength

Feats of Strength: athletes with similar strength pair up and share 1 PVC pipe. Athletes grab their end of the PVC pipe with their right arm and get into a 3-point stance (bear crawl with only the off-hand down. On “go”, athletes try to wrestle the PVC pipe out of their partner’s hand. Switch hands each round.

4 rounds of :20 on, :10 off: Feats of Agility**

Feats of Agility: in the same pair, place two cones about 12’ apart. Begin facing each other in the middle of your cones. Athlete 1 starts, and may do any movement he/she chooses and athlete 2 must mirror them exactly. Athletes may move laterally between their two cones, perform things like burpees or squats, HS walk between their cones, etc.

Conditioning

AMRAP 20 Minutes: 15 Burpees, 30 Goblet Squats (53/35), 45/32 Calories on a Machine, 200m Run

Goal for today’s class is a steady sweat. Scaling the rep scheme will be necessary for some to keep the movement consistent for the entire 20 minutes. We recommend setting up all machines ahead of time and playing “musical chairs” on the machines, variety being the key.

Extra

Accumulate 5 Minutes in a Handstand Hold

Advanced athletes can practice freestanding holds while others can push their limits upside down. Get upside down and work on stronger shoulders!

Pistol Practice!

Kelly

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MONDAY 9/16

Warm Up

2 Rounds: 20 PVC Front Rack Duck Walk Steps, 10 Strict Pull Ups, Run 200m

Take the duck walk steps nice and slow to help loosen up your hips. The weight of the PVC pipe should force you to drive your elbows and chest up tall to even possibly get your elbows around the PVC pipe.

Mobility Recommendation: Barbell Front Rack Mob 2:00, or Lat Smash, 1:30/side

Strength

Squat Clean: 3-3-3-3-3

The squat clean work for the day is designed to be drop and reset singles. We are not looking to find a 3RM squat clean, but instead quality, heavy triples. These can be successfully done between roughly 65-80% of your 1RM clean, give or take.

Conditioning

AMRAP 8 Minutes: 4 Hang Squat Cleans (135/95), 6 Lateral Burpees over the bar, 8 Toes To Bar

This piece will be very grippy. We want the hang squat cleans to unbroken every round and toes to bar should never be more 2 sets. Try to accomplish 1 round every 60-90 seconds.

Pistol Practice!

 


TUESDAY 9/17

Warm Up

Move Steadily Through: 10 Leg Swings Per Leg Per Direction, 25m Butt Kicks, 25m High Knees, 25 Air Squats, Run 400m

Swing each leg front to back for 10 and then side to side for 10 for a grand total of 40 leg swings. With the butt kicks, you should be “grabbing pavement,” actively pulling the ground to activate your hamstrings.

Mobility Recommendation: Calf/Achilles Smash 2:00/side

Conditioning

“Kelly,” 5 RFT: 400m Run, 30 Box Jumps (24/20), 30 Wall Balls (20/14)

Kelly is one of the longer CrossFit benchmarks that is a great test of pacing and sustained effort. Time domain for this piece is 22 – 30 minutes with a recommended 30 minute cap. Be very mindful of the total volume of box jumps and wallballs and scale reps/weight/height accordingly (something like 20/20 of each may be more appropriate for many).

Extra

GHD Sit Ups: 3 x 10-20

Coaches pick the volume. This piece may be difficult to do well after Kelly, so if you do not train these regularly start with a shorter ROM and lower volume.

Pistol Practice!

100 Unbroken Swings?

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FRIDAY 9/13

Warm-up

3 Steady Rounds: 10 Step-through lunges, 12 KB Swings, 14 Duck Walk Steps

Step-through lunge: lunge forward with the right leg and then backward with the right leg, leaving the left leg planted on the ground until completing the backward lunge. That’s 1. Focus on an aggressive hip extension with the KB – this is equal parts deadlift warm up as it is KB swing warm up.

Mobility Recommendation: Banded Pigeon Pose, 1:30/side

Strength

Tempo Deadlift: 4-4-4

The goal is to load up the heavy barbell, but to really emphasize the tempo of the pull, both on the way up, and on the way down. Control is key to building strength. Move slow and move with purpose. Shoot to take 3-5 seconds to stand the bar up and bring it back down on each rep. This will get tough.

Conditioning

For Time: 100 Air Squats, 100 Kettlebell Swings (53/35), 100 Air Squats

Time domain for this chipper is sub 14 minutes. Make sure you’re getting full range of motion on the air squats, and consider using a medicine ball to reinforce squat depth. For the kettlebell, start with a big set of swings, rather than small sets from the get-go. 100 unbroken swings is not impossible…

Pistol Practice!

 


SATURDAY 9/14

Team Workout

Long Chipper & AB Sprints

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WEDNESDAY 9/11

Warm Up

Move Steadily Through: Run 400m, 20 Empty Bar Hang Squat Clean Thrusters, :40 Hanging L-Sit Hold

The bar on the squat clean thruster should be lowered to the knee and not bounced off the hip as if it were a “bounce clean.” The hanging L-sit should be done in 1 or 2 sets at most since it’s only one attempt.

Mobility Recommendation: Front Rack Mobilization, 2:00/side

Conditioning

For Time: 1 Mile Run, 30 Power Cleans (135/95), 30 Front Squat (135/95), 30 Push Jerk (135/95), 1 Mile Row (1,600/1,300m)

Last week was a short chipper, today is a longer one. The total time domain is sub 30 minutes overall. The two factors you need to be the most aware of are: running distance (make sure its appropriate, no one should be running/rowing for longer than 10 minutes on either end of the workout) and the weight on the barbell (something that allows you to stay moving). Strategically fast power clean singles are fine, but less than 8-10 reps at a time on the other two movements means it may be too heavy.

Pistol Practice!

 


THURSDAY 9/12

Warm Up

On a 7 Minute Clock: 3 Rounds: 12 S-Arm DB Push Press, 12 S-Arm S-Leg RDLs – then with the remaining time – Max 12’ HS Walk Lengths

Mobility Recommendation: 2:00 T-Spine Smash on foam roller or double LAX ball

Strength

EOMOM for 12 Minutes: 3 Push Press

A heavy set of 3 every 2 minutes should allow enough time to move some serious weight and recover in between sets. The focus is vertical torso and aggressive hip drive to assist the press.

Conditioning

Every 4 Minutes for 12 Minutes: 20/12 Calorie AB Sprint

Not much to say here, you have 3 brutal sprints. Go at a “controlled” 100% pace, as 3-ish minutes will not be enough time to recover from a 100% all-out sprint. Scale the calorie number as needed so you can stay moving at a furious pace. Consider performing an 8-12 calorie primer a few minutes before starting so your first heart rate spike isn’t after your first sprint.

Pistol Practice!

September’s Challenge & Odd Object Squats

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September Challenge

Pistols are this month’s challenge – check out the goal board or ask a coach for some progressions when you’re in next! And don’t forget to practice, practice, practice!

 


MONDAY 9/9

Warm Up

12-9-6: Kip Swings, Perfect Push Ups, S-Arm DB Hang Clean and Jerk

The DB weight in the warm up should be at or close to workout weight to just get a feel for it. For those who will do bar muscle ups in the workout, you may progress from kip swings to kipping pull ups in the warm up to get a little pulling work.

Mobility Recommendation: Banded Shoulder Stretches

Skill Work

Bar Muscle Ups

Conditioning

AMRAP 20 Minutes: 100m Farmers Carry (50/35), 7 Devils Press (50/35), 200m Run, 5 Bar Muscle Ups

Monday’s piece is a 20 minute grind. Farmer’s carry weight isn’t meant to be very heavy, but instead, a bit annoying. Try and shuffle you feet quickly for the carry rather than walking slowly. The weight on the dumbbell will be dictated by the devil’s press, be sure it’s not too heavy nor too light. Lastly, for the bar muscle ups it should not exceed 2 sets in any round. We like using the smaller sets of high skill gymnastics to give you a chance to gradually build capacity, so feel free to bump the reps down to if you want to practice the skill in a workout. Jumping bar muscle ups are also a great option.

 


TUESDAY 9/10

Warm Up

AMRAP 5 Minutes: 10 Medball Squat Cleans, 10 Empty Bar Hang Clean and Jerk, 15 Hollow Rocks

After this, a little additional warm up/instructional time should be getting the sandbag off the ground safely and then allowing everyone to perform a few squats with it before starting their 3×10.

Mobility Recommendation: 12 Lunge and twists per leg

Get into a lunge position with your front foot flat and back leg straight with both hands inside the front foot. Then rotate one arm up toward the sky, bring the hand back down, then do the same on the other side. That’s 2 (one rep is every time the hand goes up).

Strength

Sandbag Squats: 10-10-10

Odd object squatting has the unique ability to help get us strong in ways that a barbell or dumbbell cannot. Hug a heavy bag and perform ten beautiful squats. No sandbag? Hug two plates 25-55lbs into your chest and get after it.

Conditioning

4 RFT: 12 Thrusters (95/65), 15 Push Ups, 18 Deadlifts (95/65)

Light barbells are often more devastating than heavy ones. The weight on the barbell should be something that allows you to do the first two rounds of thrusters unbroken. Thrusters will cook your ability to do push ups. Focus on a strong hip extension to ensure you don’t get stuck on the push ups. The overall time domain is less than 15 minutes.

A Sneakily Terrible Workout

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FRIDAY 9/6

Warm-up

3 Steady Rounds: 10 Wallballs, 10 Light RDLs (95/65 or less), 5 Kip Swings + 10 Ring Rows – then – :30 HARD on the AAB

Wallballs should be done at workout weight, while the RDLs should be less than power clean weight and should be done slowly and under control. The :30 bike piece is only done once after the 3 round warm up is complete. Push hard on the bike, as the metcon will be far worse if you don’t spike you heart rate early in the session.

Mobility Recommendation: 3×8 Scap Pull Ups with a :10 Dead hang between sets.

Conditioning

3 RFT: 24 Wall Balls (20/14), 12 Chest to Bar Pull Up, 12 Power Cleans (135/95)

This is a sneakily terrible workout. Wallballs should never be more than 2 sets in any round. Chest to bars should be no more than 2 sets or otherwise scaled to chin over bar or jumping chest to bar pullups. Power cleans can be performed in very fast singles or touch and go. Time domain is sub 12 minutes. Good luck.

Extra

Tabata Sit Ups (Coach’s Choice)

 


SATURDAY 9/7

Team Workout

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