Event Day:
Event 1: build to 1 rep max power clean with an axle bar
Event 2: Max Crucifix Hold
Grab a pair of dumb bells and perform a lateral raise with elbows locked and palms forward. Keep the DB’S at chin height for as long as possible.
Men’s weight is 25 pounds per hand.
Women’s weight is 10 pounds per hand.
Event 3: Max distance farmers carry in 1min (155/95# per hand)
Conditioning if you so choose:
Tabata row for meters
Barbell WOD
then
400m run
15 power snatches (if set is not unbroken for every break 200m run must be done)
400m run
12 power snatches (if set is not unbroken for every break a 200m run must be done)
400m run
9 power snatches ( if set is not unbroken for every break a 200m run must be done)
THE GYM WILL BE CLOSED THIS SATURDAY FOR THE FESTIVUS COMP BEING HELD AT CROSSFIT NATOMAS. IF YOU CAN COME OUT AND SUPPORT THE MULTIPLE ATHLETES WE HAVE COMPETING!
ESTABLISH A 1RM DEADLIFT
WOD:
EMOM x 20
Even minutes max burpees in the first 40 sec
Odd minutes max pull ups in the first 30sec
Recovery day
Establish a 1rm Strict Shoulder press
Skill:
pistols
WOD:
WIth a running clock
0:00-5:00min
30 Thrusters 135/95#
5:00-10:00min
500m row
10:00-15min
3 rounds
10 bar over burpees
barbell wod
then:
“Amanda”
9-7-5 reps for time of:
Muscle-up
Squat snatch (135 / 95 lbs)
establish a 1rm back squat
Skill: dbl under practice
Wod:
“Jackie” 1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time
Gymnastics development:
3 sets of
3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP
3 sets of
me strict hspu into me kipping hspu without coming off the wall
WOD:
5 rounds for max reps/meters
1min ME row
3 min rest
1min ME Front Squat @ 65%
rest 3 min
Establish a 1rm Clean and Jerk (15 min)
Skill:
3 sets of ME strict HSPU into Kipping HSPU without coming off the wall
WOD:
20 minute amrap
(use racks)
Barbell Overhead Hold 30sec 135/95#
300M row
10 back squats 135/95#
20om run
10 push press 135/95#
50 dbl unders/100 singles
Barbell WOD
then:
Skill:
3xME strict Pull ups ( use a band if needed to get full range of motion, no more than 12 reps per set if you can do more use a lighter band)
WOD:
15 minute amrap
6 strict pullups
9 ring dips
12 dbl kb lunges front rack 53’s/35’s
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com