Weekly WOD insights 10/22/18



This week for our back squats we will be working with a format thats a little different than usual. Try to make each set challenging, but aim to not fail any. If you felt like you left a little in the tank on the first sets of 5 or 4, try to increase the weight the second time around. If you want to get some overhead squats in and are proficient in the movement, go ahead and give them a go instead of back squats. For the finisher aim to come out at a good, but sustainable pace. Try to be efficient on the barbell and minimize transition time back and forth between the movements.


A.) Back Squat 
Advanced Option
Overhead Squat
B.) Compare 9/03/15
 5 Rounds
10 Power Cleans 95/65 115/75 135/95
8 Burpees (adv 10) (beef 10 Bar facing Burpees)




We haven’t had the chance to work on some strict barbell pressing in a bit, so I wanted to work it into this weeks workouts. Find a weight thats challenging for 5 reps but you won’t be failing. This weight should be between 70-80% if your 1rm. For the pulling movement, find a number thats challenging for you, and aim to sustain that for four sets. Make sure on the pulling movement you control the downward portion of the movement to maximize strength improvement. For the AMRAP Rx’d folks will buy in with the row or bike, while adv and beef must complete the calories before time expires. Beef folks you are not able to return to the Amrap once you are done on the row, so be sure to leave yourself enough time (but not too much) to complete it at the end!


A.) 8 Min Alt. EMOM 
1- 5 strict Press @70-80% of 1rm
2- 5-10 Ring Rows (adv Pull ups) (Beef Strict C2B)


B.) 14 Minute AMRAP
10 Russian KB Swing 53/35 (adv 70/44) (Beef 12 American KBS @ 70/53)
8 Box Jump Overs (Adv 10) (Beef 12)


*Rx’d Buys in with 40/30 Cal Row or 35/25 Cal Assault Bike*
**Adv. & Beef must perform 50/40 Cal Row or 40/30 Cal AB before time expires**
***Beef can’t go back to amrap once cals are done***


Time trials are a great way to get some monostructural work, in but I wanted to liven it up a bit and make this weeks time trial a partner workout. In addition to partner workouts being fun, this format should allow you to push the pace a bit more on whatever you’re doing. You can break up the work however you like. If you don’t have a partner don’t worry you can still get some time trial work in, just a bit shorter on the distance. For the finisher don’t be afraid to load up the sled a bit more since there isn’t another movement that will effect it. For the midline movement I wanted to give you all a bit more choice than our usual plank or hollow hold. Try something new, or stick with something familiar, but still make it challenging.


A.) Partner Time Trial
-1.5 mile (2400m) Run
-Row or Ski 3k/2.5k
-Assault Bike 7.5k/6k
*Break Up however*

Solo Options
-Row or Ski 2k
-Run 1 mile
-Bike 5k/4k




B.) 4 sets 
70m Sled Push 45/25 (adv 90/50) (beef 135/50)
-Rest :30 Seconds-
Midline Movement (choose one)
-30-60 seconds of: Plank, weighted Plank, L-sit, Hollow Hold, Side plank (each side)
-5-10 Reps of: V-ups, Hanging Hanging Straight Leg raises, Strict Toes to Bar, Rower Pike Ups


For the AMRAP I wanted you to be moving the entire time, so I put a shuttle run in there to ensure you don’t run into issues with muscle fatigue. For the wall balls, be smart and break them up into manageable sets. The beefy version will be reserved for those who are training to be competitive in the sport of CrossFit. If you are looking for general fitness and intensity, be sure to stick with the Rx’d or Advanced version.


A.) 8 Min BMU Skill Session 


Fundamental EMOM
1- 4-8 Strict Pull ups or Ring Rows
2- :30 Second Hollow Variation Hold (Hollow Hold)


Guided Skill Development 
Drills With a Coach (towel drill, box assisted, coach assisted)


Conditioning EMOM or E2MOM
1-5 Bar Muscle Ups
2 Challenging Unbroken Sets


#TBT to Nabils Ghetto Go Pro

B.) 20 Minute AMRAP
6 Pull ups or 4 C2B (adv 8 C2B)
8 Box Jumps (adv 12)
12 Wall Balls (adv 16)
140m Shuttle Run


Beefy Version 
20 Minute AMRAP
15 Chest To bar Pull ups
30 Wall Balls
15 Box Jumps


I am hoping this format will allow for a little more recovery for you lifters, and also will allow for extra time for your coach to provide you with feedback. For the finisher, I like trying to implement some awkward movements into our training, as I think they have lots of benefits to our overall fitness. I can’t say there is any great way to carry the med ball, just get comfortable with the uncomfortable! On the second carry, beef folks you’ll just be taking your med ball, not the dumbbell with you.
A.) 14 Minute EMOM
Min 0-1-2-3: 2 Power Clean and Jerks or snatches
Min 4: Rest
Min 5-6-7-8: 1 Power C & J or snatch + 1 Squat C & J or snatch
Min 9: Rest
Min 10-11-12-13: 2 Squat Clean and Jerks or snatches


B.) For Time
20 Dumbbell Snatches 45/25 (adv 50/35) (Beef 30 alt @ 50-55/35-40)
200m Medball Carry (Beef 200m MB + DB carry)
20 Dumbbell Snatches 45/25 (adv 50/35) (Beef 30 alt @ 50-55/35-40)
403m Medball Carry
*at some point perform*
Rx’d- 2 Rope Climbs
Adv- 3 Rope Climbs
Beef- 3 Regional rope climbs


I was talking to Art recently and he made a good point that we don’t get to do too many classic CrossFit Chippers anymore, so I wanted to throw one into the mix this week (kinda). If you want to just improve general fitness and maintain intensity the entire time go ahead and stick with the Rx’d version. If you want more of a muscular endurance challenge, give the chipper a go and see how you do. If you want to do the chipper just be smart on how you manage your sets. You want to manage muscle fatigue as best as you can, especially on the upper body movements. You’ll be doing movements in much larger quantities than you normally do in our workouts, so take that into account when you are planning your pace out.


A.) 8 Min Handstand Walk Skilzzz Sesh


Foundational Alt EMOM
1- Wall Walk or Kick up to Handstand for :20s
2- :30s Plank or Hollow Hold


Guided Skill Development
Static Hold→ Hands further Back→ Foot Taps→ Shifting weight side to side →Walk to Wall


8 minutes of practice
3 Max distance walks


B.) 5 Rounds 
8 Burpees
10 Hanging Knee Raises or Sit ups
10 Clean and Jerks 95/65
15 Double Unders or 30 Single Unders


Adv-Beef-Bison Chipper (kinda)
40 Double Unders (beef 80)
20 T2B (beef 25)
25 Shoulder to Overhead 75/55 95/65 115/75
30 Hang Cleans 75/55 95/65 115/75
35 Burpees (Beef Bar Facing Burpees)
30 Hang Clean
25 Shoulder to Overhead
20 Toes To Bar (beef 25)
40 Double Unders (beef 80)




For the skill work if you’re someone who is still getting the path of the bar muscle up down, I highly suggest doing the box assisted bar muscle up. It is a great drill to understand how you need to pull, and what path you need to take for the bar muscle up. For the finisher this is a good mover workout. I like having these on weekends because they generally don’t zap you like some of the shorter, higher intensity workouts can. Kind of different than yesterdays, the goal here is just to consistently move the entire time!


A.) 8 Min BMU Skill Session 


Fundamental EMOM
1- 4-8 Strict Pull ups or Ring Rows
2- :30 Second Hollow Variation Hold (Hollow Hold)


Guided Skill Development 
Drills With a Coach (towel drill, box assisted, coach assisted)


Conditioning EMOM or E2MOM
1-5 Bar Muscle Ups
2 Challenging Unbroken Sets


B.) 4 Rounds
12 Goblet Squats 53/35 (adv 70/44) (beef 15 @ 70/53)
1 Rep Wall Climb Course (Adv 2)


-800 Run-


4 Rounds 
Row Calories 12/10 (adv 14/12) (beef 16/14) or AB Cal  10/8  12/10  14/12
70m Farmer Carry  ~50/35 (adv~70/45) (beef~70/50)


*Adv and Beef Start on Row/Farmer Carry Portion*
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