WOD Review 7/9/18

I recommend taking 8-9 minutes to warm up to your working weight for Front Squats today. After you’ve done so, go ahead and pick one of the pulling skills to incorporate during your squats. Preferably, pick something that is a weakness and spend some time working on it. You guys will have about 25:00 to finish your strength and accessory.
Front Squat
*across at ~70-75%
Pick 1 of the following:
Strict Pull Ups
3 x 8-10
Strict Chest to Bar Pull Ups
3 x 8-10
Weighted Strict Pull Ups
3 x 2-8
Ring or Bar Muscle Ups
3 x 1-10
Rope Climbs
3 x 1-2
Legless Rope Climbs
3 x 1-2
Alt Tabata
8 Rounds
Air Squats (Beef: DB Squats 50/35)
Push Ups (Handstand Push Ups) (4″/2″ Def HSPU)
The 7:00 time domain is always a tricky one to navigate, that’s why I enjoy it so much. It’s not short enough where you can sprint through it and hold in, and it’s not long enough were pacing is the most important component of the workout. That’s why we have two workouts within the 7:00 time domain, so we can practice it!
I recommend picking a pace and trying to maintain it through all 7:00. For the AMREP portion, start off slower than you think and try to pick it up at the end. With the ascending rep scheme, the workout will turn into a KB dominant workout towards the end as opposed to a Double Under workout in the beginning. The 7:00 AMRAP portion will quickly turn into a grip tester for most. I recommend giving the grip a rest at the 35m mark of the Farmer Carry and going unbroken on the lunges. Enjoy!
7:00 AMREP
2 KB Swings 53/35 70/44 70/53
10 Double Unders (20) (35)
4 KB Swings 53/35 70/44 70/53
10 Double Unders (20) (35)
10 Double Unders (20) (35)
10 Double Unders (20) (35)
10 Double Unders (20) (35)
10 Double Unders (20) (35)

– rest 3:00 –

7:00 AMRAP
70m Single Arm KB Farmer Carry 53/35 70/44 70/53
10 KB Alt Lunges (Beef: Single Arm Overhead Alt Lunges)
*Adv and Beef: Start with part B
*Score A and B Seperatly
This isn’t your typical “FGB” Style workout, you guys will get :30 of rest after each working interval. I encourage you guys to work for the entire interval because you guys will have plenty of time to recover and transition to the next movement. Overall work time is less than the typcal “FGB” workouts we’ve programed in the past, so again, try and maximize each interval.
There is the exception of the run, I recommend pushing the run and getting as much rest as possible when it’s completed. The focus still should be on maximizing the run.
3 Rounds
1:00 140m Run (200m)
:30 Rest
1:00 Max Cal Row/Bike/Ski/Air Runner
:30 Rest
1:00 Max Burpees (Bar Facing Burpees)
:30 Rest
1:00 Max Sit Ups or Hanging Knee Raises (Toes to Bar)
:30 Rest
1:00 Max Thrusters 75/55 95/65 115/75
2:00 Rest
*Adv and Beef: Switch Order of Run and Calories
Squat Cleans today are not meant to be touch and go, but if that’s something you would like to work on…go for it! For those that choose to legitimately do them for strength purposes, take a couple breaths between reps and then hit your second rep. Most of the time, the lift is won or loss with the first pull off of the ground. So I want to give you guys a couple of focus points for today’s strength session.
Focus on a good set up – shoulders in front of the bar, feel the weight in the middle of your feet, and keep everything as tight as possible to avoid “jerking” the bar off of the ground.
Try to think more about pushing yourself away from the ground to get as much power as possible.
Timing is important in the lift, so try and receive the bar in the front rack position at the same time your feet hit the ground.
Every 1:00 for 15:00
2 Squat Cleans
DB Snatches 45/25 50/35 (Alt 50/35)
Wall Balls
Similar to a few weeks ago where I programmed an AMRAP with built in rest, there are 3 points of rest in today’s workout. You will stop wherever you are in your AMRAP, then pick up where you left off until the next rest. The rest is there for you to recover just a bit so that you can maintain intensity through the workout.
21:00 AMRAP
10 Power Cleans 75/55 95/65 (12 at 115/75)
7 Box Jump Overs (10) (12 reps/No Step Ups)
10 Shoulder to Overheads 75/55 95/65 (12 at 115/75)
7 Pull Ups (Chest to Bars) (12 Chest to Bars)
*1:00 rest at 5:00, 11:00, 17:00
*stop and then pick up wherever you left off
For scaling and stimulus purposes, I’m looking for each round to be completed around 1:30 – 2:00 or so. With that being said, pick a barbell light enough where you can hold onto all the reps. The rope climbs are to be done whenever you please! If rope climbs are a weakness, I’d recommend throwing them somewhere towards the beginning of the workout. If they are no problem for you, maybe save them for the very end to really give yourself a good test! Either way, there’s a lot to keep you busy in today’s workout.
5 Rounds
10 Front Squats 95/65 (Overhead Squats 95/65) (Overhead Squat 115/75) (Squat Snatches 115/75)
12 KB Swings 53/35 70/44 70/53
20 Double Unders (35) (55)
– Buy In: 1000m Row
– Complete 4 Rope Climbs at some point
– Cash Out: 1000m Row
– Complete 6 Rope Climbs at some point
Beef and Bison:
– Cash Out: 1000m Row
– Complete 10 Rope Climbs at some point
Choose a deadlift weight that you can complete each set in no more than 2 sets. If the weight is too heavy, you won’t get the intended stimulus that I’m looking for. For this workout, I’d rather you guys choose a weight towards the lighter end if you’re on the boarder so you can get back out on those runs as fast as possible. To put things into perspective, the round of 200m runs goes by VERY quickly, so try and mentally stay in the game through the 400s and you’ll be done before you know it!
603m Run (800m)
21 Deadlifts 115/75 135/95 185/135
603m Run (800m)
21 Burpees (Bar Facing Burpees)
403m Run
15 Deadlifts 115/75 135/95 185/135
403m Run
15 Burpees (Bar Facing Burpees)
200m Run
9 Deadlifts 115/75 135/95 185/135
200m Run
9 Burpees (Bar Facing Burpees)
1 reply
  1. Nabil
    Nabil says:

    One of my favorite pics of Aaron! Back in the day of the 2010 NorCal Sectionals. First year which there was a qualifying event for the CrossFit Games, and each Sectional had different workouts that were programmed by a small group of local gym owners! So different than the Regionals of today, but still super challenging for that day and age and very fun!


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