WOD

CrossFit WOD Sat Apr 21, 2018

A. Find heaviest weight for:
8 Lunge Steps (holding one DB lockout out overhead)
Rest 30 sec
8 Lunge Steps (with opposite arm holding DB overhead)

B. 6 Rounds (20 min cap):
***For Lunges, use 25-30% less than top weight from part A

12 DB OH Walking Lunge steps (switch hands as desired)
12 TTB
12 Wall-Balls (20/14# to 10/9 ft)
6 Burpee Box Jump overs (24/20’’)

CrossFit WOD Fri Apr 20, 2018

A. Alternate Movements x 4 sets each:

“Stop” Deadlift x Reps 7-5-3-3 (increasing weight each set)
Rest 1-2 min
Weighted Pull-ups x Reps 7-5-3-3 (increasing weight/difficulty each set)
Rest 1-2 min

B. AMRAP 14 min:

40 Deadlifts (95/65, ADV 135/95)
30 Pull-ups (ADV CTB)
20 OHS (95/65, ADV 135/95)
10 Dips (ADV Ring Muscle-ups)

*scale Dips as Pushups

—————————–

STRONG PROGRAM:

Horizontal Upper Body Push/Pull
Parts A and B stay the same each week. Track all four of these metrics

A. Alternate Movements x 3 sets each:
*Increase weight following week on any set that achieves the end of the rep range

Bench Press x 6-8 reps
Rest 1-2 min
Supinated Bent-over Rows (slightly elevated chest angle) x 8-10 reps
Rest 1-2 min

B. Alternate Movements x 3 sets each:
*Increase weight following week on any set that is within the rep range

DB Bench Press x 8-12 reps
Rest 1-2 min
One-Arm DB Kroc Rows x 8-12 reps
Rest 1-2 min

C. Superset Movements x 2 sets each:

DB Flies x 10-12 reps
Max Reps unbroken Pushups (scale to 6+ reps)
Rest approx 2 min

Ring Rows x 10-12 reps
+ Drop Set (reduce difficulty) for 6+ additional reps
Rest approx 2 min

D. One Round:

200m Farmers Walk
20 Burpee Deadlifts (with both KB’s)
20 Russian KBS (with one KB)

CrossFit WOD Thur Apr 19, 2018

A. With Partner (12 min cap):

400m Farmer’s Walk (switch carrier as desired)
200 Double-unders (switch as desired)
400m Farmer’s Walk (switch carrier as desired)

Rest 8 min (till 20:00 mark)

B. One Round (17 min cap):

1000m Row
50 KBS (53/35)
Run 800m
50 Burpees onto plate

CrossFit WOD Wed Apr 18, 2018

A. Alternate Movements x 4 sets each:
Reps 10-8-6-4 (increasing weight each set)

Bench Press
Rest 1-2 min
Front Squat (from ground)
Rest 1-2 min

B. Turkish Get-ups x 5 minutes
Form work + Warm-up movement for part C

C. For Time (12 min cap):

Reps 30-20-10 of Thrusters (85/55, ADV 115/75)
Reps 6-4-2 of Turkish Get-ups (35/18, ADV 53/35)
Reps 30-20-10 of V-ups (ADV GHD)

————————————

STRONG PROGRAM:

Legs (Ham/Glute dominant) + Core
Parts A and B stay the same each week. Track these metrics.

A. Power Cleans (drop bar from top) – 2 reps EMOM x 6 min
*Complete all reps with same weight. If you are 100% happy with your technique, regarding all aspects of proper mechanics, then increase weight the following week. If there are any elements of “perfect form” that you would like to enhance, you should keep the same weight the following week.

B. “Stop” Deadlifts
Work to a challenging set of 3 reps
Then drop weight 10-15% and complete 3 sets of 2 reps
*Focus on speed of pull and perfect mechanics on 3×2 at lower weight
*Goal is to increase top triple the next week whenever you succeed

C. Single-Leg Rear-Foot Elevated RDL
Reps 12-10-8 (PER LEG) increasing weight
Rest 2 min after both legs
*Choice of DB or BB (see video at bottom for demo)

D. AMRAP 6 min of Abs sequence:

12 Hanging Oblique Knee Raises (side to side)
12 Lying Leg Raises (with hip thrust at top)
12 Abmat Situps (ADV GHD)

—————–

GET YOUR FREE TRIAL CLASS NOW!

"This place has changed my life! It has given me so much confidence in my body, my balance, and my ability to be active.”
- Chris Madsen, SDA member since 2010

Address:

1019 Garnet Ave
San Diego, CA 92109

Phone Number: