Metcon (AMRAP – Reps)

Tab a What

Tabata Row

Tabata KB swing 53/35

Tabata Air Squats

Tabata Sit-ups

Tabata Pull-ups

One minute rest between each tabata
Each movement is a full tabata: 8 rounds of 20 sec work/10 sec rest

Rest 1 full minute between movement.

Score is total reps/cals for all 5 sections.

Mobility (No Measure)

Mobility

Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Spartan Strength

Tire Flip / Bucket Carry (3 Rounds for time)

Every 3:00 x 3 Rounds:

5 Tire Flips

100m Bucket Carry

Spartan SGX WOD

Stacked On (Time)

For Time:

150 Kettlebell Swings (53#/35#)

Every Minute on the Minute:

4 Lateral Burpees over Kettlebell

Strength

Deadlift (1X3; 1X6; 1X9; 1X12; 1X15)

3-6-9-12-15: Unbroken Deadlifts (60% of 1RM)

After each set, 30% of our Max Strict HSPU (if you don’t have strict HSPU- sub regular push-ups- 30% of max)

Metcon

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double-Unders

21 Push Presses

Barbell Pounds – 115/85

Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.
Pacing wise on the run, we are looking to first strategize in relation to our abilities on movements inside the gym. If we see ourselves having a good battle with the jump rope, let’s ensure we’re pacing the run enough so that we can bring our best there. If it’s the opposite, and we are thinking large or unbroken sets, we can move towards what we feel would be a 5K race PR pace. Still reserved, but moving.

Strength

Power Clean (5×2)

5 Sets of the Complex:

1 Power Clean

Set #1 – 60% of 1RM Power Clean

Set #2 – 64% of 1RM Power Clean

Sets #3+4+5 – 68% of 1RM Power Clean

A complex of a clean pull followed by a power clean, first at the hang, and then from the ground. Purpose behind such a complex is to focus on our extension through the ground. before we bend the arms, we’re of course looking for our best power transfer from our posterior. Here, we can focus on finding that extension before confirming it with a full lift.

Hang Clean Pull and Clean Pull

In this movement, the arms stay long. As we move through this movement, visualize a full power clean. Visualize our full power moving into the bar… while we keep the arms extended. We’re simply just not “finishing” the lift here, allowing us to focus purely on the aggressiveness of our extension coupled with the bar path.

Weights are intended to stay on the moderate side so that we can focus on those critical points.

Metcon

Nowhere Fast (Time)

For Time, with a 9:00 Time Cap:

50 Power Cleans

On the Minute – 5 Toes to Bar

Barbell – 155/105 lb, 70/48 kg

The workout starts with 5 Toes to Bar.

Stimulus wise, we are looking for a load that we are very confident we could “touch and go” for at least 10 reps when fresh. Lighter is better here, creating a far more potent workout.

If time-capped add 1 second for each clean not completed.
Le’s think through a sustainable pace for the duration, versus trying to maximize our reps in the early minutes. With the target being 50, and not 30, it’s more a longevity piece than a sprint piece.

Body Armor

Row & Abs (Time)

Midline Conditioning

21-18-15-12:

Row Calories

GHD/Abmat Sit Ups

CrossFit Preferred – Spartan SGX

Aerobic Capacity

Endurance WOD 190723 (4 Rounds for time)

4 Rounds:

1000m Row

-3:00 Rest Between Rounds-

-Damper: 3-5, s/m <24-

-Rx: All times must be within 5 seconds of each other-

Week #4 of sled dog. Next week 7/29 will be a mid-cycle deload.

Strength

Front Squat (6X3)

Week #4

Increasing to 69% of 3RM back squat (6/17)

Back Squat (6X6)

EMOM 12 minutes

Odd 3 front squat

Even 6 back squat

Metcon

Hot Sauce (4 Rounds for reps)

“Hot Sauce” Part #1

AMRAP 3:00:

21/15 Calorie Row

21 Burpees over the Bar

Max Overhead Squats

Rx – 75/55

Rest 3:00

“Hot Sauce” Part #2

AMRAP 3:00:

18/13 Calorie Row

18 Burpees over the Bar

Max Overhead Squats

Rx – 95/65

Rest 3:00

“Hot Sauce” Part #3

AMRAP 3:00:

15/11 Calorie Row

15 Burpees over the Bar

Max Overhead Squats

Rx – 115/80

Rest 3:00

“Hot Sauce” Part #4

AMRAP 3:00:

12/9 Calorie Row

12 Burpees over the Rower

Max Overhead Squats

Rx – 135/95

Metcon

WeWork Team (Time)

Teams of 3

4 Rounds, with a 30:00 Time Cap:

800m Team Wreckbag Run

60 Deadlifts

60 Front Squats

60 Push Jerks

800m Team Wreckbag Run

50 Deadlifts

50 Front Squats

50 Push Jerks

800m Team Wreckbag Run

40 Deadlifts

40 Front Squats

40 Push Jerks

800m Team Wreckbag Run

30 Deadlifts

30 Front Squats

30 Push Jerks

Wreckbag – 50/35 lb, 23/16 kg

1st Round (60’s) 115/85 lb, 52/38 kg

2nd Round (50’s) – 135/95 lb, 61/43 kg

3rd Round (40’s) – 155/105 lb, 70/48 kg

4th Round (30’s) – 175/125 lb, 79.5/57 kg

The full team runs the distances together, again with the single bag that they can pass around as they see fit. The full team must be back indoors together by their barbell before starting the deadlifts. From here, these are team totals that they can break up however they please.

If we reach the time cap in this workout, let’s add :01s for each rep not completed, with the run being a single :01 much like a rep on the barbell.
Stimulus wise, we are looking for the following criteria fo the barbell loads:

Weight #1 – A light load all teammates could cycle for 21+ front squats when fresh.

Weight #2 – A moderate load all teammates could cycle for 15+ front squats when fresh.

Weight #3 – A moderately heavy load all teammates could cycle for 12+ front squats when fresh.

Weight #4 – A heavy-ish load all teammates could cycle for 8+ front squats when fresh.

Barbell Stamina (PC & Bench) (Time)

Workout Definition

5 Rounds:

5 Power Cleans (205/145)

5 Bench Press (205/125)

The sticky spot will be the bench press for most athletes. Here, we are looking for a barbell load that we can cycle for 8+ reps, when completely fresh. Breaking up the first set is not wrong, but if we are breaking twice, let’s reduce the load some.

WeWork Individual (Time)

4 Rounds:

200m Wreckbag Run

200m Run

15 Deadlifts

12 Front Squats

9 Push Jerks

Wreckbag – 50/35 lb, 23/16 kg

1st Round – 115/85 lb, 52/38 kg

2nd Round – 135/95 lb, 61/43 kg

3rd Round – 155/105 lb, 70/48 kg

4th Round – 175/125 lb, 79.5/57 kg
Stimulus wise, we are looking for the following criteria of the barbell loads:

Weight #1 – A light load we could cycle for 21+ front squats when fresh.

Weight #2 – A moderate load we could cycle for 15+ front squats when fresh.

Weight #3 – A moderately heavy load we could cycle for 12+ front squats when fresh.

Weight #4 – A heavy-ish load we could cycle for 8+ front squats when fresh.

Strength

Snatch (3X2)

3 Sets of 3: Pausing Snatch Pulls

3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

Percentages (all based off 1RM Snatch):

Pausing Snatch Pulls – 70-75-80%

Snatch High Pulls – 50-55-60%

Snatch Complex – 50-55-60%

Pausing Snatch Pulls – Pausing at the knee for a single full second, this lift finishes with an aggressive extension through the floor with out arms staying long (no pull).

Snatch High Pulls – Also taken from the ground, but now without a pause at the knee. In this motion, we do bend the elbows high to the outside, keeping the bar close to the body. Aim is to have the bar rise to about heart level.

Snatch Complex – Finishing our primer with three sets at moderately light loads to piece the full primer together.

Record last complex weight.

Overhead Squat (1X10)

Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.

This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.

Metcon

Scarface (Time)

For total time:

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (115/85)

8 Bar Facing Burpees
Stimulus wise, we are looking for the following criteria for each snatch barbell:

3rd Weight – A weight we could cycle for 16+ reps unbroken if we went for it.