Weekly WOD Insights 11/12/18

Brit always loves her ring rows!

Happy week before Thanksgiving! While I know the smokey air has put a damper on our workouts the last couple days, I’ve made some indoor options ready for you if the air quality stays in the unhealthy range. There are several row, bike, ski options in the workouts this week. Have fun and be safe out there!

I’ve kept the EMOM to 2 reps for all levels. Utilize the extra time to regroup and focus on technique and feedback from the first rep. It will allow you to push a little heavier than the normal every minute format, but remember that if they all feel easy the entire 15 minutes, that is GOOD! The rxd reps for the finisher stay the same so that there is less switching around and thinking for newer folks or those who need a couple reps to get things feeling right. The weight should be light in order to go unbroken for at least the first couple of minutes. The ascending format, while still doable at super light weight and newbies, is more of a challenge of pacing as the reps go up each set.

Every 90 seconds for 15 minutes
2 Snatches or Cleans
AMRAP in 8 minutes
5 Deadlifts 95/65
5 Hang Power Cleans 95/65
5 Shoulder to Overheads 95/65
5 Burpees

Ascending AMREP in 8 minutes
1 Deadlift 115/75, 135/95, 155/105
1 Hang Power Clean 115/75, 135/95, 155/105
1 Shoulder to Overhead 115/75, 135/95, 155/105
1 Bar Facing Burpee

While serving as a “buy in”, the first part is really the meat of the workout. Ideally, the workout is suited for running, but if the smoke is bad, go with the row, bike, ski, or air runner option. If this happens and there is a big class that wants to stay inside, we will have some folks stagger when they do the buy-in (aka minute 9, or have a rowing buddy they are with inform them right when they are done so they can start) and then return back to the AMRAP. The weights and cardio options should be something that you can smoke through unbroken and have very minimal drop off each round. Once you get to the AMRAP, pick a rep scheme that allows you to continue moving. Sweat Shoppers have been doing a great job of maintaining really good push-ups regardless of the scaling. Scaling options for pushups are pushing on the barbell in the rack, bands on the hip in the low rack, and elevated hands on a box. Chest should always be touching the ground or any of these items and should follow to full lockout. If you struggle early on to do this, go start with more assistance.

AMRAP in 18 Minutes
4 Round Buy in (Beef: 5 Rounds)
200 Meter Run, Row, 10 Cal Bike or Ski or Air Runner
10 DB Snatches 45/25, 12 Alternating @50/35, 15 @50/35 or Barbell 75/55

AMRAP in time remaining:
3 Pull-ups (ADV: 5) (Beef: C2B)
6 Pushups (ADV: 10)
9 Air Squats (ADV: 15)

For this chipper, and most all chippers for that matter, the key is to break up the reps in something manageable to avoiding hitting a wall and muscle fatigue early. For rx’d, the there is no super heavy olympic barbell or limiting gymnastic movement, so most all levels should be able to move consistently through the workout if managed well and broken up. For ADV and Beef, the reps are a little more so even more purposeful breaks will need to happen here. The kettlebell carry and sled push are there for a little break in the action but will definitely keep the heart rate high. The KB carry can be held any way.
25 Minute Time Cap
30 Cal Bike, Row, Ski, Or Air Runner
30 Situps
30 Box Jump Overs
30 KB Swings 53/35
20 Thrusters 75/55
20 KB Swings
20 Box Jump Overs
20 Situps
20 Cal Bike, Row, Ski, Or Air Runner

@Some Point:
(1) 200m KB Carry (same kb you are swinging)
(1) 70m Sled Push 90/45 135/90

15 Toes to Bar (Beef: 20 T2B) (Bison: 30 T2B)
30 Box Jump Overs
30 KB Swings 70/44, 70/53
50 Cal Row, Bike, Ski or Air Runner
30 Thrusters 75/55 (Beef: 30 @95/65)
30 KB Swings
30 Box Jump Overs
15 Toes to Bar (Beef: 20 T2B) (Bison: 30 T2B)

@Some Point:
(1) 200m KB Carry (same kb you are swinging)
(1) 70m Sled Push 90/45 135/90


A.) 8 Minute Rope Climb Skill Work

ADV+Beef: Go in reverse order
Every 6 minutes for 30 minutes:
403m Run
10 Double Unders (ADV: 20) (Beef: 40)
250/200m Row (ADV: 400/300m Row) (Beef: 400 m/f)

ADV Rope Climb Option: @ some point within the 30 minutes, complete 3 Rope Climbs (4) (5)

For the front squats, stick with 3s if you want more quality work with the lift and if you are starting out. If you are a seasoned lifter and want to test out a heavy single, go with the advance version. Keep in mind that heavy triples are just as good, if not better gauges of strength than the 1RM counter part, but since we haven’t done singles in a while, today can be a good day to assess for percentages in training. My intention for the part B is to go harder than usual on the calorie machine and then picking a pull-up load that will allow for quality and a mini recovery.


Front Squat
Ascending Sets, sum best 5

ADV: 1-1-1-1-1
sum best 5

EMOM for 10 minutes
-1-8 Strict Pullups (Bison Complex: 3 Strict+4 Kipping+5 C2B)
-Max Cal Bike, Row, Ski, or Air Runner Calories for :45 seconds


8 Minute Handstand Walk Skill Session
Alternating EMOM
1- Wall Walk or Kick up to Handstand (OR Marching hands with feet or knees on a box)
2- :30s Plank or Hollow Hold
Guided Skill Development
With Coach
3 Attempts Max Distance OR Accumulate as much distance in 2 minutes


Partner Workout or Hans Solo.
**Partner version:  alternate every movement
AMRAP in 10 Minutes
10 Calorie Row
10 Hanging Knee Raises (ADV: 5 T2B) (Beef:10 T2B)
70m Run
Rest 2 minutes
AMRAP in 10 minutes
10 Wall Ball (ADV+Beef: 12)
8 Burpees
10 Box Jumps


45 Minute Cap
Long Single Aerobic Option
5k Run or Row

Long CrossFit Option
For Time
1 mile run
15 Ground to Overhead 95/65, 115/75, 135/95, 155/105
800m  Run
15 Ground to Overhead 95/65, 115/75, 135/95, 155/105
403m Run

Bison Hero WOD
For Time
1 mile Run
21 Clean-and-Jerk (155/105 lb)
800 Meter Run
21 Clean-and-Jerk (155/105 lb)
1 mile Run