Friday, October 19 2018.

Friday, October 19 2018.

 

CrossFit: TEST WEEK.

 

STRENGTH - Deadlift

MAX REPS touch n' go at BODYWEIGHT.
One attempt!

* You may rest in the standing position, never on the ground.
Set ends when bar is dropped or rests on the ground.

WOD - 4 Rounds for time

100 Double Unders / 200 Singles
30 rKBS [70/53]
1 Lap Walking Lunges

* Time is called when you run back to your KB.

 

 

 

GSP Body:

 

WOD - 4 Rounds for time

100' Broad Jumps
18 Pushups
16 DB Squats
14 Weighted Box Step Ups
12 Burpees to 6" target
100 Jump Rope Singles

Thursday, October 18 2018.

Thursday, October 18 2018.

 

CrossFit: TEST WEEK.

 

WOD - 'The Mighty 300' REMIX. 40:00 cap.

2 Laps
Max Hang Power Snatches [85/60] *
2 Laps
Max Wallballs [20/14] **
2 Laps
Max Pullups ***

Perform unbroken sets in the order above until you total up to 300 reps.
Score is time taken to reach 300.


* + ** Perform until motion is STOPPED for more than :05.
aka no holding/resting the bar/ball for :30 without dropping and then continuing.


** Scaled options:
Banded Pullups, 25 rep cap.
Ring Rows until rings are unable to touch chest/shoulders.
NO Jumping Pullups!

 

 

 

GSP Body:

 

Same as above.

Wednesday, October 17 2018.

Wednesday, October 17 2018.

 

CrossFit: TEST WEEK.

 

STRENGTH - Thruster

Find a 1RM. 18:00 cap.
* Taken from the rig.

WOD - Ladder AMRAP 15

3 DB Hang C&J, Left [50/35]
3 DB Hang C&J, Right
3 DB Goblet Squats
3 Hand Release Pushups

6 DB Hang C&J, Left
6 DB Hang C&J, Right
6 DB Goblet Squats
6 Hand Release Pushups

etc.

 

 

 

GSP Body:

 

WOD - Death by CARDIO

Min. 1 - 5 Calorie Bike
Min. 2 - 5 Calorie Row
Min. 3 - 5 Calorie SkiErg
Min. 4 - Rest

* Increase +1cal each round until you cannot complete within minute.
Stagger start if needed to keep the same order.

Tuesday, October 16 2018.

Tuesday, October 16 2018.

 

CrossFit: TEST WEEK.

 

WOD - Death by CARDIO

Min. 1 - 8/6 Calorie Bike
Min. 2 - 8/6 Calorie Row
Min. 3 - 8/6 Calorie SkiErg
Min. 4 - Rest

* Increase +1cal each round until you cannot complete within minute.
Stagger start if needed to keep the same order.

 

 

 

GSP Body:

 

WOD - 15 Rounds for time

15 KBS
10 Wallballs
5 Pullups

*Every 3:00 (not including start), Row 15 calories.

Friday, October 5 2018.

Friday, October 5 2018.

 

CrossFit: 

WOD - AMRAP 30

15 HSPU / Pike / 25 HRPU
12/9 Calorie Row/SkiErg *
20 C2B Pullups
12/9 Calorie Row/SkiErg *
25 AbMat Situps w/ MedBall
12/9 Calorie Row/SkiErg *
30 Wallballs [20/14]
12/9 Calorie Row/SkiErg *

* Can switch between machines each time, or stick with one all WOD.
Essentially.. first come, first serve.

GSP Body:

 

WOD - 2:00 on, 1:00 off, 10 rounds.

20 KB Russian Twists
20 Pushups
20 Goblet Squats
20 Calorie Row

* Continue where you left off after each break.

POST WOD - Plank Hold

Accumulate 3:00 total.
Rest as needed.

Thursday, October 4 2018.

Thursday, October 4 2018.

 

CrossFit: 

OLY - Every 1:30, 7 rounds.

Power Snatch
Hang Squat Snatch
* Increase weight every set.

WOD - For time

15-12-9-6 Hang Power Snatches [95/65]
30-24-18-12 1KB FRONT RACK Stationary Lunges [53/35]
8-6-4-2 Laps

GSP Body:

 

WOD - 10 Rounds for time

21 Weighted Box Step Ups
15 Wallballs
9 Deadlifts

Wednesday, October 3 2018.

Wednesday, October 3 2018.

 

CrossFit: 

STRENGTH - Every 2:15, 6 rounds TOTAL.

Rounds 1-3: 5 Deadlifts
Rounds 4-6: 3 Deadlifts

* Increase weight every set. Start around 70% of 2RM.
DO: Set bar down to reset each rep.
DO NOT: Let go of bar, touch n' go.

WOD - For time

5 Rounds
15 aKBS [70/53]
15 Burpees to 6" target

Then, 100 AbMat Situps

GSP Body:

 

WOD - 10 Rounds for time

21 Weighted Box Step Ups
15 Wallballs
9 Deadlifts

Tuesday, October 2 2018.

Tuesday, October 2 2018.

 

CrossFit: 

WOD - Every 3:00, 4 rounds.

1. 12 DB Thrusters [50/35] + 60 DU/120 Singles
2. 400m Run / 7 Laps
3. 15 Box Jump Overs [24/20] + 15 OHS [95/65]
4.
1:45 Max Calorie Bike

* Score is total calories biked.

GSP Body:

 

WOD - 5:00 on, 2:00 off, 5 rounds.

AMRAP
1 Lap Walking Lunges
15 Pullups
15 Lateral Burpee OTB
30 Single Unders