Cluster
4×1 at 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. 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.
Skill:
EMOM 5
2-6 pull ups
WOD:
7 mim Amrap
30 kb swings
10 box jump overs 24/20″
CORE:
3xME plank with 30sec break between attempts
Station 1:
Max distance sandbag carry in 2 min (bear hug carry only)
Station 2:
Max bench press @ BW for men/ 65% BW for women in 2min
Station 3:
Max distance farmers carry in 2 min 155/105# per hand
Teams of 3
For total time:
75 ab mat sit-ups, each
125 hand release push-ups, total (one athlete working at a time)
60 hang power cleans, total (155 / 105lb.) (1 athlete working at a time)
Front squat
4×2
Start at 80% of 1 RM. Stay at the same weight for all sets. Target a linear progression each week. Target 10 kg each week if work sets are above 120 kg. Target 5 kg increase each week if work sets are below 120 kg.
Skill
HSPU
EMOM 5
2-5 reps
WOD:
7 min amrap
7 thrusters 75/55#
7 pull ups
7 burpees
BTN Push Jerk + OHS
Each set is 1 Push Jerk + 2 OHS. 4 sets @ 75% of your 1RM Clean & Jerk. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 130kg. Target a 5kg increase each week if your working sets are below 130kg.
SHoulder and Hip Mobility Stretch Demo
WOD:
10 rounds for time
4 burpees
6 kb swings
8 wall balls
Back Squat
Work up to 75% for 1 set of 5. Then, 1 Drop set AMRAP. Your drop set should be down 15kg if your set of 5 is over 170kg. Drop 10kg down if your set of 5 is under 170kg. Target a linear progression each week in your heavy set of 5. Target 5kg increase each week if your set of 5 is over 170kg. Target 2.5kg each week if your set of 5 is under 170kg
SKill
Dbl under practice
WOD:
“Randy”
75 power snatches for time 75/55#
CORE: 50 hollow rocks
POwer CLean + Hang Clean
Push Jerk
4×2
Start at 60% of 1 RM Clean and Jerk. Stay at the same weight across all sets. Target a linear progression each week. Target a 5kg increase each week if working sets are above 100kg. Target a 2.5kg increase each week if working sets are below 100kg.
SKILL:
Emom 5
2-5 strict pull ups AHAP
WOD:
2min Amrap squat snatches 135/95#
immediately into
3 rounds
12 Front rack lunge 135/95#
12 T2B
immediately into
2min amrap power cleans 135/95#
From strongmanwod.com
Event Day
1. 150′ tire flip @ 3x body weight or more (90 second cap)
2. 3 attempts to set a 1RM 18″ axle deadlift
3. 3 attempts to set a 1RM overhead yoke carry x 100′ (no drops allowed)
4. 60 seconds max atlas stones over 44″ bar @ body weight or more
In Teams of 3:
As Many Rounds as Possible in 20 minutes:
200 Meter Run
Alternating Holds (plank, chin over pullup bar, handstand, L-Sit on Rings)
Burpee broad jump 2ft (measure out a 2 ft area. Instead of jumping and clapping overhead, RX is to jump both feet leaving ground together and landing both feet together on the other side of your 2ft marker.
When the Runner comes in, he will take over the hold. The person who was doing a hold, moves to burpees. The above holds ARE NOT CHOICE: Follow this rule: From minute 0 – 5 the hold is Plank, from minute 5-10 the hold is chin over pullup bar, for minute 10 – 15 the hold is handstand, for minute 15 – 20 the hold is L-Sit on Rings.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com