CrossFit Preferred – CrossFit

Rope Climb (Time)

4 Rounds:

15/12 Calorie Assault Bike

2 Rope Climbs (15′)

A workout we will repeat towards the end of the current cycle.

If we are using a rower in lieu of a bike, complete 21/15 calories per round.

Boxed Out (Time)

For Time:

800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps

400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps

200m Run, 9 Hang Power Snatches, 9 Burpee Box Jumps

Barbell – 95/65

Burpee BJ – 24″/20″

If we are not able to run today, complete for equal distance on the rower.

Stimulus wise, we are looking for a power snatch loading that we could cycle for 21+ repetitions when fresh, without question in our mind. Coming from the hang position today, we are looking to bite into large sets. On the opening set of 21 repetitions, in other words, we are looking for no more than 2 quick breaks.

Spartan SGX WOD

Thicker Than Mud (Time)

3 Rounds for Time:

1.5 Mile / 1 Mile / 0.5 Mile Run

10 Strict Pull-Ups

200m Bucket Carry

30 Air Squats

50m Bear Crawl

Round 1 – 1.5 mile run

Round 2 – 1 mile run

Round 3 – 800m run

CrossFit Preferred – CrossFit

Max Strict HSPU (AMRAP – Reps)

1 Set: Max Effort Strict Handstand Pushups

After our max effort set, we have our four sets, not for time, of strict handstand pushups and tempo ring rows.

Squat Clean

On the 0:00 – 1 “Big Clean” Complex @ 50%

On the 4:00 – 1 “Big Clean” Complex @ 55%

On the 8:00 – 1 “Big Clean” Complex @ 60%

The aim is to hold onto the bar for all (9) repetitions.

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:


60 Double Unders 


30 Wallballs (20/14)


15 Deadlifts (245/165)

Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete in a maximum of 3 sets every round.

Strength

Back Squat

Week #2 of our “Hatch” squat variation.

This week, we will be keeping our volume the same from last week, but increasing the percentage on each set between both the back and front squats.

8 Repetitions @ 62%

6 Repetitions @ 72%

4 Repetitions @ 77%

Rest as needed between sets, aiming to keep it to 3:00 or less.

Front Squat

3 Sets of 5 @ 67%

Much like our above back squats, rest as needed between sets, with the aim to be 3:00 or less.

Metcon

Garage Wod (Time)

5 RFT

400M Run

20 DB Snatch 50/35

10 Pull Ups

Mobility

Recovery Thursdays.

Optional If Time Permits:

— Upper Body —

1. Puppy Pose – 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor – 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches – 1:00

youtu.be/-L-8YRim2nw

— Lower Body —

1. Couch Stretch – 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose – 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly – 1:30

youtu.be/mdYNs0nV5-8

4. Pike – 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle – 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split – 1:00

youtu.be/0yxwdjCtM1Y

Metcon (No Measure)

21-18-15-12-9:

Kettlebell Swings (53/35)

25′ Handstand Walk

With a tracked score below, we are purely keeping tabs on our finishing time for recording purposes. With that in mind, this piece is intended to be for practice – let’s move with technique in mind here, so that tomorrow we’re better for it.

Modify the handstand walk in distance, or by modifying a substitute such as:

Wall Walks

Handstand Hold Weight Shifting (on wall)

Metcon

Breaking Bad (Time)

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Rx – 205/145

Stimulus wise, we are looking for a loading that we are confident we could complete ~15 repetitions unbroken with, when fresh. Heavy and challenging, but unbroken through the first handful of sets, with at most one break per round on the 8’s and 10’s.

Strength/Skill

Farmer’s Carry / Jump Rope Complex

EMOM 8:

Odd – 50m Single-Arm Farmer’s Carry

Even – :30 max High Knee Single Unders

Clustered (AMRAP – Rounds and Reps)

10:00 AMRAP

15 Calorie Row

10 Dumbbell Deadlifts (50#/35#)

5 Dumbbell Clusters (50#/35#)

50m Dumbbell Farmer’s Carry* (50#/35#)

*One arm over head

CrossFit Preferred – CrossFit

Power Snatch

On the 2:00 x 5 Sets:

1 Snatch Pull

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low Hang Power Snatch

Percentages:

Set #1 – 67%

Set #2 – 70%

Set #3 – 73%

Sets #4+5 – 73-79%, based on feel.

Rush Hour (Time)

On the 4:00 x 5 Rounds:

15/12 Calorie Row (bike 12/9)

9 Barbell-Facing Burpees

6 Power Snatches (135/95)

Building intensity through intervals.

In “Rush Hour” we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we’ll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.
Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be managable enough so that we simply aren’t forced to.

Metcon (No Measure)

Two 6:00 Windows for Practice:

From the 0:00 – 6:00:

2 Rope Climbs + 4 Tempo Handstand Pushups

From the 6:00 – 12:00:

4 Tempo Strict Pull-Ups + 8 Tempo Deficit Pushups
Inside of these windows, althletes alternate back and forth much like a traditional AMRAP, but without purposeful intensity. This designed to be a strengthening rotation of movements, where we can apply sound effort, but not for time, as we are well aware as to what often happens to our technique with high intensity.

Purpose here is to challenge ourselves, but to hold true to our best mechanics. That is the strength of this piece, and what we gain the most from.

Movement Specifics

Rope Climbs – 15′ Rope. If we are very strong on regular rope climbs, complete as 1 or even 2 legless climbs.

Tempo HSPU – Start at full extension, followed by a 4 second negative to the bottom. Press back out at “regular” speed.

Tempo Stritct Pull-Ups – Start at full extension, with a “regular speed” pull-up, followed by a 4 second negative to the bottom.

Tempo Deficit Pushups – Athlete’s choice on deficit, created by stacking plates, or using a set of dumbbells. Start at full extension, followed by a 4 second negative to the bottom. Press back out at “regular” speed.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups