WOD

Open 20.4 (Super Hero)

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FRIDAY 11/1

Warm-up

General Warm-up, 2 Rounds: Run 200m, 20 Duck Walk Steps, 10 Burpees

Primer, Sprint Through: 250m Row, 12 Deadlifts (135/95), 9 Power Cleans (135/95), 6 Front Squats (135/95)

The general warm up is simply for blood flow and core temperature. After the general warm up, warm up movements specific to the Open WOD. Then perform the primer, which is meant to spike your heart rate before the workout, and allow 5 minutes or so to bring your heart rate back down before starting the actual workout.

Mobility Recommendation: Rotator Cuff Smash w/ Single LAX Ball, :90/side

Open Workout 20.4

We’re participating in the CrossFit Open every Friday! Regular classes will perform the workout, and 5/6pm will be held as “open gym” with heats of the workout running continuously. Your lovely coaches have also picked themes for each week. This week’s theme is “Super Hero,” so grab a cape and join us as we tackle the Open!

Themes:

  • Week 1: Neon
  • Week 2: Hawaiian
  • Week 3: Halloween Costumes
  • Week 4: Super Hero
  • Week 5: Lumberjack/PNW

 


SATURDAY 11/2

Team Workout

Squat Snatch

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WEDNESDAY 10/30

Team Wall Sit Warm Up

The entire class will need one 45lb plate. Everyone gets into a wall sit close enough to each other so you can pass the plate to the next athlete. With the plate starting at one end of the line, the first athlete runs with the plate to the other end of the line and passes the plate to the next person. Once an athlete passes the plate off, they perform 3 jump squats and then resume their wall sit. The last athlete in line runs the plate back to the start and starts the pass again.

Mobility Recommendation: Single LAX Ball Trap/Scap smash, 2:00/side

Strength (Deload Week 4)

Deadlift: 5 @ 50%, 5 @ 55%, 5 @ 60% (use your working weight to calculate percentages, last set is not for max reps)

“Deload Week” is a rest week with an active spin on it – we decrease the percentages but you still have the opportunity to practice your movements.

Conditioning

For Time: 150 Double Unders, 500m Row or 800m Bike/400m Run, 50 Wall Balls (20/14), 50 Kettlebell Swings (53/35), 50 KB Overhead Squat (53/35), 50 Push Ups, 500m Row or 800m Bike/400m Run, 150 Double Unders

Staggering the start by 4 minutes, per head, should alleviate issues if everyone wants to row, but a, 800m bike or 400m run is a fine substitute. This chipper should take less than 25 minutes to complete. Spend adequate time warming up your shoulder and t-spine. If there are enough KBs such that athletes can use a lighter one for the OH squats (if needed) but the Rx weight for the swings, that’s perfectly fine.

 


THURSDAY 10/31

Warm Up

General: 20 Banded Glute Activation Steps left, right, forward, backward, + 5 banded air squats after each direction, Run 400m, 20 Empty Bar Thrusters

Specific (Empty Bar, 5 Reps of Each): Muscle Snatch, Pause Overhead Squat, Behind the Neck Snatch Grip Press, Snatch Balance, Power Position Squat Snatch

Mobility Recommendation: Shoulder Mobility, 2:00/side.

Strength

Squat Snatch: spend 15 minutes to build to today’s heavy 1RM

Oftentimes a gradual increase in weight across many, many sets is the key to a new PR. Feel free to run this as an EMOM, starting at a moderate weight and using 15 sets to build to a few heavy singles by the end. You should only be failing reps toward the end if you’re pushing for a PR, otherwise you should back the weight down and build back up.

Conditioning

3 RFT: 400m Run, 7 Squat Snatch (135/95)

The weight on the snatch should require you to deliberately set up for each rep, but you shouldn’t be failing unless you’re racing to finish round 3. Overall, the workout is designed to take between 8 and 15 minutes.

Strength Cycle Deload Week 4

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MONDAY 10/28

Warm Up

Steady 5 Minute AMRAP, Strict Cindy: 3 Strict Pull Ups, 6 Perfect Push Ups, 9 Air Squats

Speed up as you get warmer in this quick little AMRAP. Strict banded pull ups or ring rows are fine for this, but no kipping.

Mobility Recommendation: Couch Stretch, 1:30 per side or 3:00 of glute activation work (bridges, lunges, etc.)

Strength (Deload Week 4)

Back Squat: 5 @ 50%, 5 @ 55%, 5 @ 60% (use your working weight to calculate percentages, last set is not for max reps)

“Deload Week” is a rest week with an active spin on it – we decrease the percentages but you still have the opportunity to practice your movements.

Conditioning

In Partners, AMRAP 25 Minutes: 80/60 Calorie Row, 60 Dumbbell Thrusters (50/35), 400m Farmers Carry (50/35), 20 Muscle Ups

Focus on high output and switch working athletes often. If properly scaled, you should be able to stick to sets of 10 on the DB thrusters and sets of 2-3 muscle ups at a time. Don’t worry if your can’t use the 50/35lb DBs, as this piece is long enough that a lighter set of DBs won’t shortchange anyone at all. Start teams at different movements or flip flop the order of this workout to accommodate larger classes if dumbbells, rowers, or rings are limited.

 


TUESDAY 10/29

Warm Up

2 Steady Rounds, 1:00 at each station: Max Duration Ring Support Hold, Row For Distance, Dead Bugs

You will probably be able to make 2 attempts on the rings each round, so don’t do 20 seconds and then stand around for the other 40. Add transition time as needed, and start at different stations if there are equipment limitations.

Mobility Recommendation: Single LAX Ball Pec Smash, or Twisted Cross Stretch, 2:00/side

Strength

Bench Press: 3 Sets for Max Reps at 60% of Bodyweight – Rest 3:00 between sets

We want lots of reps here so consider knocking back the percentage if you are unable to get at least 12 reps in your first set.

Conditioning

For Time: Accumulate 3 Minutes of a Hanging Knee from the Pull Up Bar – every time you break, sprint 12/7 Calories on the AB (12 minute cap)

Focus on a good hollow position with the torso in the hanging knee raise, meaning no arch in the low back and active, engaged shoulder and lats. Dial back the total time accumulated if hanging from the bar is new to you. This will be a fun test of midline stamina under fatigue!

Open 20.3 (Halloween)

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FRIDAY 10/25

Warm-up

General Warm-up: Row 500m, 40 Leg Swings*, 30 Dead Bugs, 20 Lunge and Squats**

*Alternate legs, swinging both laterally and, front to back. 10 per leg, per direction.

**Two alternating, in-place lunges + 1 air squat = 1 Rep.

Primer, Fast Through: 15 Power Snatch (75/55), 15 OH Squats (75/55), 10 Burpee Box Jump Overs (24/20)

The general warm up is simply for blood flow and core temperature. After the general warm up, warm up movements specific to the Open WOD. Then perform the primer, which is meant to spike your heart rate before the workout, and allow 5 minutes or so to bring your heart rate back down before starting the actual workout.

Mobility Recommendation: Shoulder Floss, :90/side

Open Workout 20.3

We’re participating in the CrossFit Open every Friday! Regular classes will perform the workout, and 5/6pm will be held as “open gym” with heats of the workout running continuously. Your lovely coaches have also picked themes for each week. This week’s theme is “Halloween,” so pull out the costume bin (we all have one right?!) and join us as we tackle the Open!

Themes:

  • Week 1: Neon
  • Week 2: Hawaiian
  • Week 3: Halloween Costumes
  • Week 4: Super Hero
  • Week 5: Lumberjack/PNW

 


SATURDAY 10/26

Team Workout

Godspeed

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WEDNESDAY 10/23

Warm Up

With a Partner, Move Steadily Through: 20 Under-and-overs*, 60 Wallballs (switching every 10**), Run 400m with wallball

*Partner 1 is in a straight arm plank while partner 2 crawls underneath P1. P1 then shifts to an elbows down plank and P2 jumps over P1. That’s 1 rep. Each athlete performs 10 each.

**Pairs are not allowed to drop the ball – every time the ball drops, both athletes perform 3 burpees.

Mobility Recommendation: Calf/Achilles Smash or Floss, :90/side; 1:00 of Dead Bugs or Cat/Cow

Strength (Week 3)

Deadlift: 5 @ 75%, 3 @ 85%, 1+ @ 95% (use your working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!

Conditioning

6 Rounds: Max Cal AB in :45, :15 Rest/transition, Max Reps Double Unders in 1 Minute, Rest 2:00 Between Rounds

Today’s workout is all about rep accumulation. You should be biking very hard to make your DUs challenging (and because you have 2:00 to rest after). For larger classes, a new athlete should start every minute, which is why the :15 transition period is programmed in the workout.

 


THURSDAY 10/24

Warm Up

3 Rounds: 100′ Heavy Plate Bear Hug Carry, 10 Light RDLs, 10 Plank Plus*

A ‘Plank Plus’ is a plank where you lift the opposite arm/opposite leg straight out in front/behind for a brief second before returning to a plank. That’s one rep.

Mobility Recommendation: Partner assisted Front Rack Mobilization

P1 puts the bar in the back rack (yes, back rack) and drives their elbows forward and up. P2 helps P1 by gently pushing the elbows up higher. Ensure that P1 has their entire hand wrapped around the bar, not just resting in the fingertips.

Strength

EMOM for 15 Minutes: 1 Power Clean

Oftentimes a gradual increase in weight across many, many sets is the key to a new PR. Start at a moderate weight and use the 15 sets to build to a few heavy singles by the end. You should only be failing reps toward the end if you’re pushing for a PR, otherwise you should back the weight down and build back up.

Conditioning

AMRAP 4 Minutes: 30 Power Cleans (95/65), 30 Burpees

Can anyone get into round 2? How far? Godspeed.

Strength Cycle Week 3

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MONDAY 10/21

Warm Up

2 Steady Rounds: 12 Empty Bar Back Rack Squats, 12 Lunge and Twists, 25’ HS Walk or :30 of practice

Mobility Recommendation: Couch Stretch, 1:30 per side

Strength (Week 3)

Back Squat: 5 @ 75%, 3 @ 85%, 1+ @ 95% (use your working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!

Conditioning

For Time: 400m Run, 50′ Handstand Walk, 400m Run, 15 Bar Muscle Ups, 400m Run, 50′ Handstand Walk, 400m Run

This workout has a great opportunity to practice some advanced skills. Scale with shorter distance HS walks/handstand holds/wall walks and jumping bar muscle ups. For the bar muscle ups, we are looking for no more than 5 sets. The overall time domain for this piece is under 16 minutes.

 


TUESDAY 10/22

Warm Up

3 Rounds: :20 Max Lateral 5-yard shuttles, Rest :10, :20 Empty Bar Presses, Rest :10, :20 Hollow Rocks, Rest :10

This warm up is meant to be done with the class divided into 3 groups so that everyone can rotate quickly to the next station. The speed in the lateral shuttles should gradually increase, so don’t go too fast on round 1 for the sake of safety.

Mobility Recommendation: 10 Front Rack Elbow Pointers

With an empty bar in the front rack and hand wrapped around the bar, alternate driving your elbows up around the bar to loosen up the front rack position

Strength

Push Press: 4-4-4-4-4

Similar to the push jerk last week, focus on heavy sets but not necessarily a 4RM. There is no re-dip in the push press (no push jerks). Knees out, vertical torso, and an aggressive dip and drive is the key here.

Conditioning

AMRAP 10 Minutes: 35 Air Squats, 7 Dumbbell Power Cleans (50/35), 5 Burpee Box Jumps (24/20)

This 10 minute AMRAP is another one of the workouts where nothing should slow you down other than your fitness. Do not destroy your back with the DB  power clean – lower the hips so that the legs are the primary driver of this movement and not the lower back. Performed with 2 dumbbells.

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