15 min to establish a 1rm Snatch
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 pullups
9 narrow push ups
12 lunges 95/65# front rack
Teams of 2- partner #1 does movement while partner #2 runs, when #2 gets in from run, #1 runs and #2 does movement. When both #1 and #2 have both done the movement and the run, then they move on to the next movement and continue the cycle. Score = total reps of each person.
3 rounds
#1 Deadlift (95/65)
#2 100 M run
When #2 gets in from run #1 runs and #2 does deadlift
Then:
Burpee
100 m run
Switch
Then:
Push Press (95/65)
100 m run
Switch
Then:
Double unders
100 m run
Switch
Barbell WOD
then:
30 Push jerks @75%
EMOM 2 tire flips AHAP or 5 burpees
30 Bench Press @75%
EMOM 2 tire flips AHAP or 5 burpees
*Do the same mobility drill for the shoulders we did last week
Push Jerk
5×2
Start at 65% of 1RM CJ. 3 second pause at bottom of the dip and drive. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg.
WOD:
30 Push Jerks @ 65% 1rm (use racks)
EMOM 3 burpees
50 push ups
EMOM 5 T2B
WOD:
EMOM 20 min
EVEN: 2 touch and go squat cleans AHAP
ODD: 5 Box jump overs as high as possible
CORE: tabata hollow rocks
rest as needed
WOD:
EMOM 12
EVEN: 30 foot handstand walk
ODD: 12 pistols
Back Squat 4×8
Start at 70% of 1RM. Level load across all sets. Linear progression each week. Target a 5kg increase each week if your working sets are below 150kg. Target a 10kg increase each week if your working sets are above 150kg.
Skill:
dbl unders
WOD:
EMOM 20 min
EVEN: 2 touch and go squat cleans AHAP
ODD: 5 Box jump overs as high as possible
CORE: tabata hollow rocks
Barbell WOD (dont do the hspu or pull ups)
then:
5k row for time
CORE:
3xme strict t2b
Halt Clean
5×2
Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 120kg. Target a 5kg increase each week if your working sets are above 120kg.
WOD:
“Diane”
21-15-9 reps
Deadlift 225/155
hspu
CORE:
Tabata side plank
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:
800m run
21 push press 135/95
21 pull ups
600m run
15 push press
15 bar muscle ups
400m run
9 push press
9 ring muscle ups
Stiff Legged Deadlift
3×8
Start at 60% of 1RM Deadlift. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg
Skill Development:
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:
800m run
15 push press 135/95#
15 pull ups
600m run
12 push press
12 pull ups
400m run
9 push press
9 pull ups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com