CrossFit – Sat, Apr 20
CrossFit – Sat, Apr 20
Saturday Community WOD! Grab your partner and we’ll see you at 9am (Time)
Buy In: 800m Run
3 Rounds
50 Plate Ground to Overhead
50 Abmat Situps
50′ OH Walking Lunge with Plate
Buy Out: 800m Run
Buy In: 800m Run
3 Rounds
50 Plate Ground to Overhead
50 Abmat Situps
50′ OH Walking Lunge with Plate
Buy Out: 800m Run
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Behind the Neck Elbow Punch Throughs
10/10 Single Leg Toe Touches
:20/:20 Front Rack Stretch on the Rig
10 Cossack Squats (5/5)
-
2 Sets:
10 Goblet Squats, Light (elbows inside the knees at the bottom)
8 Kettlebell Romanian Deadlifts, Light
:20 Hollow Hold
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Front Squats (elbows high, brace before you descend)
-
Then build to 70% on the Front Squat over 3 sets before the clock starts.
Loading Notes: % of 1RM Front Squat
For Time:
800 M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 M Run
With a Vest 20/14
Time Cap: 30 mins
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Behind the Neck Elbow Punch Throughs
10/10 Single Leg Toe Touches
:20/:20 Front Rack Stretch on the Rig
10 Cossack Squats (5/5)
-
2 Sets:
10 Goblet Squats, Light (elbows inside the knees at the bottom)
8 Kettlebell Romanian Deadlifts, Light
:20 Hollow Hold
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Front Squats (elbows high, brace before you descend)
-
Then build to 70% on the Front Squat over 3 sets before the clock starts.
Loading Notes: % of 1RM Front Squat
For Time:
800 M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 M Run
With a Vest 20/14
Time Cap: 30 mins
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Behind the Neck Elbow Punch Throughs
10/10 Single Leg Toe Touches
:20/:20 Front Rack Stretch on the Rig
10 Cossack Squats (5/5)
-
2 Sets:
10 Goblet Squats, Light (elbows inside the knees at the bottom)
8 Kettlebell Romanian Deadlifts, Light
:20 Hollow Hold
-
Specific Barbell Prep
2 Sets: Empty Barbell
5 Front Squats (elbows high, brace before you descend)
-
Then build to 70% on the Front Squat over 3 sets before the clock starts.
Loading Notes: % of 1RM Front Squat
For Time:
800 M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 M Run
With a Vest 20/14
Time Cap: 30 mins
General Warm-Up
2:00 Cardio Choice
-
10m Walking Knee Hugs
10m Walking Quad Pull + Reach
10m Toy Soldiers
10m High Knees
10m Butt Kicks
:15/:15 Samson Stretch
20 Pogo Hops (Stiff Ankles, Fast Off the Floor)
-
2 Sets (Priming the Push and the Legs for Repeat Jumping):
10 Scapular Push-Ups
6 Push-Ups, Slow Tempo (Elbows Back, Body Moves as One Piece)
10 Air Squats
12 Calf Raises
10/10 Lateral Step Ups, Low Box
-
Specific Prep
2 Sets
200m Run (Build Pace Across the Two Sets, Tall Posture, Relaxed Arms)
5 Push-Ups (Full Lockout at the Top, Chest and Thighs Together at the Bottom)
5 Burpees to Plate (Consistent Step or Jump, Find a Rhythm You Can Hold)
5 Box Step Overs, Reduced Height
-
Then 5 Box Jump Overs at Workout Height Before the Clock Starts (Soft Landings, Open the Hips at the Top).
For Time, Teams of 3
Complete:
5,000m Run (Combined)
+
10 Rounds (Combined)
20/15 Push-Ups
15 Burpees to Plate
15 Box Jump Overs
Time Cap: 30:00
Score = Time
Box Height: 24/20in
Plate: 45lb (20kg), approximately 3in High
Workout Flow
One athlete runs while the other two athletes work through the 10 rounds of bodyweight movements, splitting repetitions however they choose. Only one athlete may work on the bodyweight movements at a time.
The running athlete can choose any distance before returning and switching with a teammate. Teams may rotate athletes as frequently or infrequently as desired.
The workout is complete once the team has accumulated 5,000m of running and completed all 10 rounds of bodyweight work.
Goals: 25:00-30:00
Stimulus: Muscular Endurance and Running Capacity
RPE: 8/10
Primary Objective: Team-based aerobic conditioning and muscular endurance through strategic workload distribution.
Secondary Objective: Communication, efficient transitions, and balancing running capacity against muscular fatigue to complete both tasks as quickly as possible.
Level 2:
For Time, Teams of 3
4,000m Run (Combined)
+
8 Rounds (Combined)
20/15 Push-Ups
15 Burpees to Plate
15 Box Jump Overs
Box Height: 24/20in
Plate: 45lb (20kg)
Level 1:
For Time, Teams of 3
3,000m Run (Combined)
+
8 Rounds (Combined)
15/12 Push-Ups, Hands Elevated to a Box
15 Burpees to Plate
15 Box Step Overs
Box Height: 20in or Lower
Plate: 25lb (11kg)
Masters 55+:
For Time, Teams of 3
4,000m Run (Combined)
+
8 Rounds (Combined)
15/12 Push-Ups
12 Burpees to Plate
12 Box Step Overs or Jump Overs
Box Height: 20in
Plate: 45lb (20kg)
Competitor:
For Time, Teams of 3
5,000m Run (Combined)
+
10 Rounds (Combined)
20/15 Hand Release Push-Ups
15 Burpees to Plate
15 Box Jump Overs
Box Height: 30/24in
Plate: 45lb (20kg)
Hotel Gym / Travel:
For Time, Solo
1,600m Run
+
4 Rounds
20/15 Push-Ups
15 Burpees
15 Bench Jump Overs
For Quality:
4 Sets:
10/10 Single Leg Foot Elevated Glute Bridges
10-12 Ring Hamstring Curls
:15/:15 Side Star Plank
General Warm-Up
1:30 Cardio Choice
-
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
5/5 Lateral Lunges
-
2 Sets (Priming the Pull and the Posterior Chain):
8 Ring Rows, 2 Second Pause at the Top
10 Kettlebell Deadlifts, Light
8 Tall Kneeling Kettlebell Halos (4 Each Direction)
-
1 Set:
5 Strict Pull-Ups at Today's Pace (Full lockout at the bottom, chin clearly over)
-
Then take 2 sets on the Weighted Strict Pull-Up to find a load that leaves the last rep strong.
Loading Notes: Level 2: 3 Strict Pull-Ups + 5 Banded Strict Pull-Ups
Level 1: 3 Jumping Eccentric Pull-Ups + 5 Ring Rows
For Quality
Every 4:00 x 4 Sets
16 Dual Kettlebell Alternating Gorilla Row (8/Side)
10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
16 GHD Hip Extensions
Score = Check Box
Kettlebells: 53/35lb (24/16kg)
Goals: Complete each set at a quality tempo in roughly 3:00
Stimulus: Strength and Stability / Quality Accessory Work
RPE: 4/10
Primary Objective: All three movements unbroken at full range in every set.
Secondary Objective: Same load and same tempo from set one through set four.
Level 2:
Every 4:00 x 4 Sets
16 Dual Kettlebell Alternating Gorilla Row (8/Side)
10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
16 GHD Hip Extensions
Kettlebells: 35/26lb (16/12kg)
Level 1:
Every 4:00 x 4 Sets
12 Dual Kettlebell Alternating Gorilla Row (6/Side)
8 Dual Kettlebell Front Rack Reverse Lunges (4/Side)
15 Banded Good Mornings or Glute Hip Thrusts off Bench
Kettlebells: 26/18lb (12/8kg)
Masters 55+:
Every 4:00 x 4 Sets
12 Dual Kettlebell Alternating Gorilla Row (6/Side)
8 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
12 GHD Hip Extensions
Kettlebells: 44/26lb (20/12kg)
Competitor:
Every 4:00 x 4 Sets
16 Dual Kettlebell Alternating Gorilla Row (8/Side)
10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
16 GHD Hip Extensions
Kettlebells: 70/53lb (32/24kg)
Hotel Gym / Travel:
Every 4:00 x 4 Sets
16 Dual Dumbbell Alternating Gorilla Row (8/Side)
10 Dual Dumbbell Front Rack Reverse Lunges (5/Side)
16 Glute Hip Thrusts off Bench
Dumbbells: 2 x 50/35lb (22.5/15kg)
1-2 Sets
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
For Quality
4 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
100ft (30m) Sandbag Bear Hug Carry
:30 Wall Sit March
