Saturday Community WOD

22OCT, 2021

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Metcon

25 Min EMOM:

15 Dumbbell Push Press @35/25
15 Weighted Ab Mat Sit-up@25/15
15 Deadlifts@135/95
100 Meter Run
*Rest*

RX+
50/35 Dumbbell
Toes 2 Bar
185/135 Deadlift

Upcoming classes

CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Sep 18

Deadlift + Bench Press (8 Rounds for reps)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press

Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%

Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
FINSETH (Time)
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Sep 18

Deadlift + Bench Press (8 Rounds for reps)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press

Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%

Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
FINSETH (Time)
18 AMRAP:
83 Wall Ball shots@20/14
Then, as many rounds and reps as possible of:
2 Power Cleans@185/125
18 Push-ups
24 Double-unders
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Sep 19

Saturday Community Wod (AMRAP - Rounds & Reps)
20 Min Amrap:

200 M Run
12 Russian Kettle Bell Swings@53/36
12 KB Goblet Squats
12 Alt Single Arm KB snatches
24 ab mat situps
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Sep 20

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
12 Banded Pull-Aparts
6/6 Thread the Needle to Thoracic Rotations
:30 Dead-Bug
:20 Extended Reverse Plank Bridge
:30 Bird Dog from Crawling
-
2 Sets
5 Inchworm Push-Ups
:20 Hollow Hold
5/5 Kettlebell Windmills @ Light Load
5/5 Single Arm Kettlebell Strict Press @ Light Load

Specific Prep
12/9 Calorie Row (Building to Working Pace)
5/5 Half Kneeling Kettlebell Press
3/3 Get-Up to Elbow, Then 1/1 Full Turkish Get-Up @ Light Load
8 Slow Landmine Trunk Rotations @ Light Load (Controlled Tempo)
8 Renegade Rows @ Light Load (Hips Square, No Rocking)
5 GHD Sit-Ups @ Reduced Range (Confirming Range of Motion)
Strength Circuit (Checkmark)
12:00 EMOM (4 Sets / Each)
Minute 1: 1/1 Turkish Get-Up
Minute 2: 8/8 Landmine Trunk Rotations
Minute 3: 16 Renegade Rows
Choice on Loads
• Turkish Get-Up: challenging weight, but quality form; hit all positions on the way up and all the way back down before starting the next rep on the other arm.
• Landmine Trunk Rotations: all 8 in one direction, then all 8 in the other, loading is controlled with tempo @ 20x1.
• Renegade Rows: Right Arm = Rep 1, Left Arm = Rep 2 and so on, 8 reps per arm for 16 alternating reps.
"Play It As It Lies" (AMRAP - Reps)
For Reps
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Score = Reps

Kettlebell: 53/35lb (24/16kg)
Goals: 20/16 Cal+, 20+ GHD Sit-Ups, 12+ Reps
Stimulus: Midline and Pulling Capacity
RPE: 8/10
Primary Objective: Repeat the same numbers or better across all three sets.
Secondary Objective: Move for the full minute on every station, no early stops.
[Play It As It Lies: Levels] (AMRAP - Reps)
Level 2:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups (Reduced Range)
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 44/26lb (20/12kg)
-
Level 1:
3 Sets:
1:00 Row
Rest :30
1:00 AbMat Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 35/18lb (16/8kg)
-
Masters 55+:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups (Reduced Range) or AbMat Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 35/26lb (16/12kg)
-
Competitor:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 70/53lb (32/24kg)
-
Hotel Gym / Travel:
3 Sets:
1:00 Cardio Choice
Rest :30
1:00 AbMat Sit-Ups or V-Ups
Rest :30
1:00 Single Arm Dumbbell Clean and Press
Rest :30
Dumbbell: 50/35lb (22.5/15kg)
-
Big Class Option:
3 Sets:
1:00 Row
:15 Transition
1:00 GHD Sit-Ups
:15 Transition
1:00 Single Arm Kettlebell Clean and Press
Rest 2:00 b/t Sets
Kettlebell: 53/35lb, 24/16kg
This will allow a 1:00 delay and 5 groups.
PRVN Reset
For Quality:
3 Sets
6 Quadruped Hip Cars / side
:45 Seated Forward Fold w/ Reach
8 Prone Snow Angels
Intent: Gently restore hip control while opening posterior chain and shoulders.
Optional Accessories (Checkmark)
For Quality
4 Sets:
30 second Nose to Wall Handstand Hold
:30/:30 Side Plank
10 Reverse Nordic Curls

Saturday Community WOD

Saturday Community WOD

Upcoming classes

FREE CLASS!