Barbell Wod (excluding the deadlift box jump combo)
WOD:
For time —
1 up to 7 and back down to 1
Box jumps @ 24/20″
deadlifts @ 65%
Back Squat
Build to 80% of 1RM. The 2 drop sets. Both drop sets at 30kg down if your 80% is over 150kg. Both drop sets at 20kg down if your 80% is below 150kg.
WOD:
For time —
1 up to 7 and back down to 1
Box jumps @ 24/20″
deadlifts @ 65%
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Increase weight each set going for heaviest possible
Build to a 3rm Bench Press
Team WOD: Teams of 2
Part 1
3:00 Hang Clean (95#/65#)
3:00 Rest
Part 2
8:00 AMRAP
20 Wall Balls (20#/14#)
20 Pull-ups
20 Burpees
20 Calorie Row
2:00 Rest
Part 3
2:00 Max Reps Double Unders
Barbell WOD
then
Wod:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65#
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Front Squat
4 sets of 2 @ 80% of your 1RM Front Squat. Explosive Bounce. Level load across all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 120kg. Target a 5kg increase each week if your working sets are below 120kg.
Wod:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65#
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Conditioning Test
“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
rest as needed
10k row at conversational pace
Snatch
6 sets of 1 @ 85% of your 1RM Snatch. Level load across all sets. Linear progression each week ONLY IF YOU MAKE 5/6 ATTEMPTS. Target a 5kg increase each week if your working sets are above 100kg. Target a 2.5kg increase each week if your working sets are below 100kg.
WOD:
4min Amrap
5 HSPU
10 t2b
20 Overhead Plate lunges 45/25#
rest 2 min
4min Amrap
5 HSPU
10 t2b
20 Overhead plate lunges
Barbell WOD
then
“Jackie 2.0″
1000m row
50 thrusters 45/35#
30 muscle ups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com