WOD

A Classic Fitness Benchmark

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WEDNESDAY 11/6

Warm Up

General Warm Up: Row 400m, 20 Duck Walk Steps, 15 Jump Squats

Mobility/Activation Recommendation: 1:00 of Deadbugs or Cat/Cow

Strength (Week 1)

Deadlift: 5 @ 65%, 5 @ 75%, 5+ @ 85% (use your new 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: 500m Row

Pony up boys and girls, it’s time to hit a classic fitness benchmark here. This workout is extremely short so spend time reaffirming rowing technique and 500m row pace strategy. We suggest a few short row sprints (100-200m) to prime yourself before going at this.

Extra (Optional finisher)

Tabata V-Ups: Fun little cash out to end the day! Substitute abmat sit ups if you don’t have V-ups.

 


THURSDAY 11/7

Warm Up

Mobility/Activation Recommendation: Banded Overhead Stretch w/ External Rotation, :90/side; Banded Pigeon Pose, :90/side

General Warm Up, 2 Rounds: 12 Lunge and Reach, 12 S-Arm DB Thrusters (light), 8-10 Strict Pull Ups

Specific Warm Up Dumbbell Squat Clean Practice: 4×4 touch and go, 2 sets touching between the legs and 2 sets touching outside the legs

Get your hips loose with the general warm up and then practice two possible ways to perform DB squat cleans – touching between the feet and touching outside the feet. The banded pigeon pose will help enable a better hinge positions as you go to touch the ground as well as a better squat position in the bottom.

Strength

Dumbbell Squat Clean: 15-12-9-6

Cycling dumbbell squat cleans is a skill a lot of folks are unfamiliar with. Here is an opportunity to practice. Like any other strength piece, you may increase, decrease, or stay the same across each set.

Conditioning

For Time: 2/1.6K AAB, 15 Dumbbell Thrusters (50/35), 800m Run, 20 DB Front Rack Step-through Lunges (50/35), 1000m Row, 25 Chest to Bar Pull Ups, 200 Double Unders, 2 Legless Rope Climbs

For logistical purposes, a 4-5 minute stagger should mitigate any equipment issues, but you may substitute running for any machine work if needed. This should not take anyone longer than 20 minutes. Dumbbell weight should be something you can complete both dumbbell movements in 2 sets or less. If you struggle with chest to bar pull ups (have to do sets smaller than 5) consider scaling to chin over bar pull ups instead of CTB. A step through lunge is when you perform a forward lunge followed by a backward lunge with the same leg planted. That’s 1 rep. These will get very tough! Double unders should not take longer than 4 minutes to complete, otherwise scale the number or substitute 200 single unders. Legless rope climbs may be scaled to regular climbs or a strict pull up volume of your coach’s choosing.

Second Strength Cycle

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We’re entering the second round of our strength cycle! As before, you will be calculating your lifts off your “working weight,” but you should add 5-10 pounds to what you used as your working weight during the last cycle (e.g., instead of a 100 pound working weight for your deadlift you would now be using 110 to calculate all your percentages). If you weren’t here for the last cycle, your working weight should be 90% of your 1RM. And don’t worry if you don’t have a 1RM – either pick a conservative weight or ask your coach to assign you a weight. The point is to keep your working weight the same throughout each 4 week cycle; the only reason you’d adjust is if the weight is too heavy.

In weeks 1-3, you’ll do as many reps as possible on your last set. Only stop if you 1) lose form, 2) can’t do another rep, or 3) reached your comfort level. Week 4 (deload week) is a rest week with an active spin – the percentages are lower but you’ll still have the opportunity to practice the movements. At the end of each 4 week cycle, we’ll start the process all over again. Same percentages, same rep schemes, and max reps every last set, but you’ll add 5-10 pounds to your working weight each cycle.

Don’t forget to ask your coach if you have any questions!


MONDAY 11/4

Warm Up

General Warm Up: 20 Spidermans, 20 Hip Openers

Spiderman: assume the top of a push up position and brings your right foot to the outside of your right hand, pause, and then brings the leg back. That’s 1. Alternate sides for 20 total. Hip Opener: from a standing position, lift one leg outward, rotate it in toward the middle of your body, and then set that foot down. Alternate legs walking forward.

Specific Warm Up, 2 Rounds: 15 Wallballs, :20 Static Hanging Knee Raise Hold, 40 Single Unders

Mobility/Activation Recommendation: 2×8 Back Rack Reverse Lunge Steps

Strength (Week 1)

Back Squat: 5 @ 65%, 5 @ 75%, 5+ @ 85% (use your new 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: 90 Double Unders, 30 DB Snatch (50/35lbs), 60 Double Unders, 20 DB Snatch, 30 Double Unders, 10 DB Snatch

This short “for time” workout is meant to be a quicker cashout after a heavy day of back squats. You should not exceed 2 minutes, :90, and :60 for the three rounds of DUs. You should be cycling the snatches touch and go. We are ideally looking for as close to unbroken sets as possible, but no fewer than sets of 10.

 


TUESDAY 11/5

Warm Up

General Warm Up, On a 6:00 Clock: Row 1,000/850m, Max S-Arm DB Squat Cleans with remaining time

You may choose to use your workout weight dumbbell or a slightly lighter one for this warm up. With one dumbbell, we recommend touching between the feet on each rep. You should be finished rowing in less than 4:00 so you have about 2 to loosen up your hips with the squatting. 

Specific Warm Up, 2 Sets: 10 Scap Pull Ups, 8 Kip Swings, 6 Kipping hanging knee raises, 4 Toes to Bar

Come off the bar between each movement so you can focus on each individual skill required for quality toes to bar reps. If you cannot get your toes to the bar, remember that there’s a whole lot of space between the hanging knee raise and getting the toes all the way to the bar, so just a little higher each time is still progress!

Mobility/Activation Recommendation: Barbell Tricep or Lat Smash, 1:00/side

Attach a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.

Conditioning

AMRAP 12 Minutes: 10 Dumbbell Front Squats (50/35), 12/10 Cal Row or 12/8 Cal AB, 10 Toes to bar

We are looking for the DB front squat weight to be something that burns the legs, but isn’t so heavy you are unable to complete the front squats in one set each time. For the toes to bar we are looking for no more than 2 sets per round, scaling either the reps or range of motion to keep moving and not get stuck on the bar. The movement that will likely “pace” you is the machine. Put yourself on your least favorite machine and get better.

Strength

In the 10 Minutes following the AMRAP, Find a 1RM Power Clean

In true CrossFit fashion, you should be able to call upon your strength both before and after a conditioning piece. Clock for the lift starts immediately after the 12 minute AMRAP.

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

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