CROSSFIT WODS

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TUESDAY 1.22.18

3 Rounds For Reps
Unbroken Toes to Bar
Rest 1:00 between rounds

18.Zero
21-15-9
DB Snatch 50/35

3 Rounds For Reps
Unbroken Toes to Bar
Rest 1:00 between rounds

COMPETITOR
1. Ring Muscle-Ups
AMRAP 3:
Ring Muscle-Ups
Rest 2:00
AMRAP 2:
Ring Muscle-Ups
Rest 1:00
AMRAP 1:
Ring Muscle-Ups

2. Conditioning
18.Zero
For time
21-15-9
DB Snatch 50/35

3. Midline
Not For Time:
35 GHD Sit-Ups
35 Hip Ext
20 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans

4. Odd Object
3 Rounds:
50′ Indoor Sled Pull
10 Sandbag Cleans
Athlete’s choice on weight

WEIGHTLIFTING (more…)

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Monday 6.22.18

Crossfit
EMOM
2 power cleans+ 2 push press

FTW
21-15-9
Back squat 155/105 (from the ground)
KBS 53/35
50 Double Unders following each round

Competitor
Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%

2. Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

3. Conditioning
4 Rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (135/95)

WEIGHTLIFTING (more…)

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THURSDAY 1.18.18

Mobility
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Pigeon Pose – 2:00 each side
Banded Hamstring Distraction – 1:00 each side

Guts and Glory
21 – 15 – 9
Cal. Airdyne or Row (15-10-5 Assault, or 80-60-40 DU)
Thrusters 95/65
Directly into…

15 – 12 – 9
Call Row or Airdyne (10-8-5 Assault or 60-40-20 DU’s)
Hang Squat Cleans 95/65

Directly into…

12 – 9 – 6
Barbell Facing Burpees
Overhead Squats 95/65

COMPETITOR
MOBILITY ONLY
LATS – FOAM ROLL 2:00
TRAPS – LACROSSE BALL 1:00 Each Side
PEC MINOR/BICEP – LACROSSE BALL 1:00 Each Side
CHILDS POSE 2:00
THURSDAY 30 – LOWER BODY
QUAD/ADDUCTOR – FOAM ROLL 2:00
COUCH STRETCH-2:00 Each Leg
STADDLE POSE (video here https://youtu.be/5j2MGaC_dyA) 1:00
PIGEON POSE 2:00 Each Leg
DORSIFLEXION (ANKLE) 1:00 each ankle
30:00 light cardio (rowing, Bike, Run)

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WEDNESDAY 1.17.18

Fenced
3 Rounds for time of:
800 m Run
20 Burpee Box Jump Overs, 24″/20″
15 Handstand Push Ups

COMPETITOR
1.
COMPTRAIN
INDIVIDUALS
Program designed for competitive CrossFit athletes looking
to excel in the Open, Regionals and Games

WEDNESDAY · 1.17.18
2018 REGIONALS ATHLETES
1. Barbell Cycling
AMRAP 4:00:
9 Power Snatches (135/95)
15 Thrusters (135/95)
21 Power Cleans (135/95)
Time remaining: Max Overhead Squats (135/95)

2. Conditioning
3 Rounds for time of:
800 m Run
20 Burpee Box Jump Overs, 24″/20″
20 Handstand Push Ups

3. 3000 M. Row (recovery)

WEIGHTLIFTING (more…)

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Tuesday 1.16.18

Tread water
15:00 AMRAP
Team of 2-3 one Person works at a time share work anyway alternating.
21 cal. Row
21 hang power snatch 75/55
21 pullups
15 Cal. Row
15 power snatch 96/65
15 pullups
9 Cal. Row
9 overhead squats 115/75
9 pullups

Accessory Work
5 Rounds
10 bent row
10 strict press

Advanced
15:00 AMRAP (or comp WOD)
21 Cal. Row 95/65
21 power Snatch
21 CTB pullups
15 Cal. Row
15 hang Snatch 115/85
15 CTB Pullups
9 Cal. Row
9 Snatch 135/95
9 CTB Pullups

Competitor
1. Ring Muscle-Ups
7 Rounds:
:20 Seconds Max Ring Muscle-ups
:40 Seconds Rest

2. Conditioning
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Clean and Jerks (155/105)

3. For time
50 Calorie Row
35 D-Ball Squats (125/100)
20 D-Ball Over Shoulders 125/100)

WEIGHTLIFTING (more…)

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Monday 1.15.18

CrossFit
For load:
Every 1:00 for 10:00
1 Hang Power Clean
(make consistent increases)

Sneak attack
For time:
50 Sit-ups
25 Deadlifts 275/185
50 Sit-ups
25 Deadlifts 275/185
50 Sit-ups

Competitor
1.
COMPTRAIN
INDIVIDUALS
Program designed for competitive CrossFit athletes looking
to excel in the Open, Regionals and Games

MONDAY · 1.15.18
2018 REGIONALS ATHLETES
1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Low Hang Squat Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

4. Muscle-Up Conditioning
12 Strict Ring Muscle-ups
15 Kipping Ring Muscle-ups
18 Bar Muscle-ups

5. Conditioning
1600 Meter Trueform Run
Directly into…
5 Rounds:
24 Calorie Row
16 Pistols (8/side)
12 Strict Handstand Push-ups

2018 OPEN ATHLETES
1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

3. Back Squat
5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

4. For time:
50 Sit-ups
25 Deadlifts 275/185
50 Sit-ups
25 Deadlifts 275/185
50 Sit-ups

Weightlifting (more…)

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Friday 1.12.18

Front squat
8-8-8

AMRAP 15
10 Pull-up
15 Wall Ball Shots, 20/14
30 Double Unders

COMPETITOR
1.Kipping Handstand Push-ups
For Time:
12 Parallete Kipping Handstand Push-ups
18 Deficit Handstand Push-ups (4.5″/3″)
24 Kipping Handstand Push-ups (floor)

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
rest as needed between

3. AMRAP 20
5 ring muscle ups
15 Wall Ball Shots, 20/14
50 double Unders

WEIGHTLIFTING (more…)

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THURSDAY 1.11.18

High Heels
AMRAP 3:00
15 Power Snatch 75/55
15 Over the box jumps 24/20
15 Push Press 75/55
15 Bar Facing Burpees
15 Sumo Deadlift High Pulls 75/55

(rest 3:00)

AMRAP 4:00
15 Power Snatch 75/55
15 Over the box jumps 24/20
15 Push Press 75/55
15 Bar Facing Burpees
15 Sumo Deadlift High Pulls 75/55

(rest 4:00)

For time:
15 Power Snatch 75/55
15 Over the box jumps 24/20
15 Push Press 75/55
15 Bar Facing Burpees
15 Sumo Deadlift High Pulls 75/55

Advanced
AMRAP 3:00
15 Power Snatch 95/65
15 Over the box jumps 24/20
15 Push Press 95/65
15 Bar Facing Burpees
15 Sumo Deadlift High Pulls 95/65

(rest 3:00)

AMRAP 4:00
15 Power Snatch 95/65
15 Over the box jumps 24/20
15 Push Press 95/65
15 Bar Facing Burpees
15 Sumo Deadlift High Pulls 95/65

(rest 4:00)

For time:
15 Power Snatch 95/65
15 Over the box jumps 24/20
15 Push Press 95/65
15 Bar Facing Burpees
15 Sumo Deadlift High Pulls 95/65

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WEDNESDAY 1.10.13

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

COMPETITOR/ Open Prep

1. Barbell Cycling
For Time:
15 Clean and Jerks (185/135)
Rest 2:00
12 Clean and Jerks (205/145)
Rest 2:00
9 Clean and Jerks (225/155)
Rest 2:00
6 Clean and Jerks (245/165)
Rest 2:00
3 Clean and Jerks (265/175)

2. Deadlift
Build to a Heavy Set of 3

3.For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

WEIGHTLIFTING (more…)

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