CROSSFIT WOD

FRIDAY OCTOBER 19

 

WOD of the Week

Strength:

Push Press

2x 8 warm-up

8-6-4-2-4-6-8

(75-85-95-105-105-95-85)

WOD:

13 Min AMRAP

15 Pull-Ups

12 Box Jumps

120ft Bear Crawl shuffle

(forward, backward 2x)

Score= 4 rounds + 9 pullups

PULL-PUSH-LEGS

MONDAY OCT 15 PULL
1)Hang power snatch practice: 65x3/3/75x1/1/1 (+ 5 sets of 3 pullups between sets)
2)Trap bar deadlift: 155x3/175x3/200x3/175x7
3)Neutral pullups: 6-6-6 (as fast as possible)
4)1 arm row: Landmine-barbell+25x8/barbell+35x8/Dumbell-55x8/50x10
5a)Bicep curls: 3x12
5b)Ball pike: 3x12
6)Pullaparts x60

TUESDAY OCT 16 PUSH
1)Barbell push press: 95x6/105x5/Jerk-115x2/2/2
2)Handstand pushups: 5-4-3-2-1
3)DB 1 arm press w/ twist: 30x6/6/25x8/8
4)Incline DB chest press: 50x5/45x7/40x8/8
5a)Cable pressdown: 3 sets of 15
5b)DB lateral raise: 3 sets of 10
6)Pushups on handles: x35

WEDNESDAY OCT 17 LEGS
1)22" Box jump: 3 sets of 6
2)Squat: 135x5/155x5/165x5/135x9
3)Bulgarian squat: 40lb DB x9/9/0x20
4)Barbell glute bridge: 135x8/135x8/155x8/8
5a)Smith machine calf raise
5b)Leg curl 2 sets of 15
6)Ab wheel rollouts: 3 sets of 15
2 minutes of double unders, as many as possible=86

CROSSFIT & CONDITIONING

FRIDAY OCT 12 -CROSSFIT WOD:

18 minute amrap-
6 deadlifts
3 hang cleans
6 split jerks
9 lateral burpees
=9 rounds + 6 deads, 3 hang cleans, 75lbs

SATURDAY CONDITIONING:
1)Sled pushes + farmer walks w/ 60lb kettlebells each hand-5 rounds
2)Pullups(neutral grip): 1-2-3-4-5-1-2-3-4-5
3a)Calf raises(seated) 4x20 superset w/
3b)Hip thrusts: 4x15 w/95lbs
4)Bench leg raises, x3

PULL-PUSH-LEGS

MONDAY OCT 8 -PULL-
1)Power cleans 3x4 w/105lbs
2)Trap bar deadlift: 155x3/175x3/195x3/175x6/155x8
3)Pullups wide grip: *1 set to failure-13/5/5/5
4)1 arm rows: 55x8/50x10/45x10/40x12
5)Bicep curls
6)Pullaparts &abs
2 sets of 1 arm Farmer's walks

TUESDAY OCT 9-PUSH-
1)Handstand pushups:6-5-4-3
2)Push press: 85x5-95x5-100x5-95x6
3)1 arm DB press: 30x6-25x6-20x8
4)Incline Chest press:45x7-40x9-35x10-35x10
5a)Cable pushdowns: 3x15
5b)Db lateral raises: 3x10
6)As many pushups in 60 seconds: 23

WEDNESDAY OCT 10-LEGS-
1)Squat jumps 8-7-6-5
2)Squats: 135x3-155x3-165x3-155x6-135x8
3)Barbell glute bridge: 135x10-155x8-165x8-165x8
4)Split squat  w/ DBS: 25x9/9/ w/BB: 50x9
5a)Seated leg curl:2x15
5b)Smith machine calf raise: 5x12-15
6)Ab wheel rollouts: 3x12
Double unders and swings 3x

Saturday Conditioning Fun!

1)Box jumps~3 ft:  2x5

2)Sled pushes: 5 x~40yds, increasing weight each time

3)Circuit:
    12 KB swings 40lbs
    12 Lunge jumps
    Farmer's walks w/50lb kbs
    4 rounds

4)Seated calves/abs

I Love Leg Day

1)Squat jumps: 8-7-6-5

2)Squats: 155x4/165x4/165x4/155x6

3)Barbell hip thrusts:  135x8-155x8-165x8-165x8

4)Bulgarian split squat: W/40lb db at chest: x8/8/ 40lb barbell x8

5)Smith machine calf raise: 4 sets of 20
5b)Cable RDL: x12/12/12 Leg curl machine: x20

6)Ab wheel rollouts: 15-12-12-12

5 minutes jump rope

Upper Body Push+Abs

1) Barbell push press: 85x6-6-6-6
2)Handstand pushups: x5-6-6
2)Standing 1 arm db press: 30x7-30x6-25x9-25x9
3)Incline DB chest press: 40x8-8-8/35x10
4a)Cable pushdown: 3 sets of 15
4b)Standing DB lateral raise: 3 sets of 12
5)2 minutes of pushups, as many as possible: 35
6)Ball crunch/crossovers