WOD

Benchmark and Double Unders

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MONDAY 2/10

**WARM-UP**

EMOM X 10 MINUTES:
MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row MIN 5 – Barbell Back Rack Box Step Ups

 

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift

(Score is Load)

WORKOUT

“CHRISTINE”
3 ROUNDS FOR TIME

500m Row
12 Deadlifts (Bodyweight)*

21 Box Jumps (20″)

*BW DL should be considered relatively light and done unbroken.

(Score is Time)

———————————-

TUESDAY 2/11

**WARM-UP**

:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP x 4 MINUTES 5/5 BB Single Leg RDL 5 BB Strict Press
5 BB Push Press

5 BB Push Jerk 10 Lunges

 

STRENGTH

5 SETS*
2 Push Press +
1 Push Jerk +
1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 7 Push Press

then…

Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees

then…..

Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)

Benchmark and Partner Workouts

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FRIDAY 2/7

**WARM-UP**

AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)

10 Up-Downs
7 Hand release Push-ups

 

POST WORKOUT SKILL

3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)

BENCHMARK WORKOUT

“DEATH ROW”

EMOM x 20 MINUTES*

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Number of Rounds Completed)

———————————-

SATURDAY 2/8

TBA

Back Squats and Snatches

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WEDNESDAY 2/5

**WARM-UP**

GENERAL WARM UP
2 Min Bike (Increase pace every 30s)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches

5 BB Kang Squats

 

PRE WORKOUT PREP

25’ Heel Walking

25’ Toe Walking

25’ High Kicks

25’ Lunges

25’ High Knees

25’ Butt Kickers

From here, load BB to workout weight and have athletes do a quick set of:

200m Run
7 Front Squats

 

WORKOUT

STRENGTH

1-1-1-1-1 Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

WORKOUT

3 ROUNDS

FOR TIME

400m Run
15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

———————————-

THURSDAY 2/6

**WARM-UP**

PARTNER WARM-UP
1 ROUND
P1: Bike (Mod Pace)
P2: 30 Single Unders + 10 Up Downs

P1: Bike (Mod Pace)
P2: 30 Fast Single Unders + 10 Up Downs

P1: Bike (Mod Pace)
P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS
10 PVC Pass Through Lunges

10 Scap Pull Ups
10 Hanging Knee Raises

 

WORKOUT

AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under

(Score is Rounds + Reps)

FINISHER

3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)

Happy MONDAY with STRICT Presses

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MONDAY 2/3

WARM-UP

2 ROUNDS (12 MIN CAP)
1:00 Bike (Increasing Pace Each Round)

5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms

-THEN –

2 ROUNDS
1:00 Bike (Increasing Pace Each Round)

10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups

 

STRENGTH

1-1-1-1-1 Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

 

WORKOUT

FOR TIME

40-30-20
Cal Bike

12-12-12
DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

(Score is Time)

———————————-

TUESDAY 2/4

**WARM-UP**

ON A 10:00 RUNNING CLOCK…

4:00 Bike/Row

-THEN-

AMRAP WITH REMAINING TIME LEFT

10 Bootstraps
10 KB DL
10 Alt Step Ups

10 Up-Downs
10 Scap Pull-Ups

 

WORKOUT

DEATH BY (7:00 CAP)….

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute.

6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute.

5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 CAP)…

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute.

4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

OPTIONAL FINISHER

FOR TIME

400m Walking Lunge

(Score is Time)

DB Bench & Team WOD

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FRIDAY 1/31

Warm Up

General Warm Up, AMRAP 5 Minutes: 10 Box Jumps, :30 Freestanding HS Hold, 10 Kip Swings, :30 Plank Plus

As far as the freestanding HS hold goes, we want you generally upright (straight legs) with your eyes looking at your hands. Then as you develop some awareness, the use of your fingers becomes very important. If you begin to tip forward, clench your hands and fingers. If you start to tip backwards, relaxing the hands and fingers will help.

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

Skill

Toes to Bar: 2×5 Kip Swings, 2×5 Kipping Knee Raises, 1×5 Toes to Bar (increasing height)

You must demonstrate the requisite shoulder and upper body strength to fully get your toes to bar. We’d rather see kipping knee raises than slow, strict/inconsistent toes to bar in this workout.

Conditioning

12 RFT: 8 Box Jumps (24/20), 6 Toes to Bar, 4 Handstand Push Ups, 2 Power Cleans (Heavy)

This workout is 100% about transitions, as each movement should be doable for unbroken sets. Do your best to set the gym floor up to minimize long transitions between movements. The clean is the only non-gymnastics movement and should be heavy and uncomfortable for the 2 reps each round. Scale toes to bar to kipping or strict knee raises, and scale HSPU to push ups. The overall time domain for this piece is less than 20 minutes.

Strength

Dumbbell Bench Press: 3 Max Sets at 50/35lb – rest :90 between sets

End the day with a good “pump sesh”. Each set of the DB bench press should be more than 12 reps or the weight should be scaled back.

 


SATURDAY 2/1

Team Workout

Partner Workout and Strength

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Friday 1/31

WARM-UP

GENERAL WARM-UP
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups

SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back :20 Big Arm Circles Forward

:20 Big Arm Circles Backward

:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

 

STRENGTH

3-3-3-3-3 Strict Press*

*Start moderate and build to heaviest set of 3. (Score is Weight)

WORKOUT
2 ROUNDS FOR TIME
15 Push Press (115/75)|(75/55)

25 Box Jump (24/20)

-Rest 1:00-

FOR TIME

30 Push Press (115/75)|(75/55)

50 Box Jumps (24/20)

(Score is Total Time)

———————————-

Saturday 2/1

WARM-UP

Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:
P1: Row *
P2: 5 Inch Worms + Push Up

5 Bootstraps
20 Single Unders

*P1 Rows until P2 completes their work, then they switch

2 Rounds:
P1: Row*
P2: 10 BB Goodmornings
10 Scap Pull-Ups
20 Single Unders (High Jumps)

 

PARTNER WORKOUT

IN TEAMS OF 2…FOR TIME
60 Cal Row
60 Pull-Ups

40 Deadlift (275/185)|(185/125)

200 Double Unders
60 Cal Row
200 Double Unders

40 Deadlift 60 Pull-Ups

60 Cal Row

*P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.

(Score is Time)

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