WOD

CrossFit WOD Wed July 26, 2017

A. Strict Barbell OH Press
Reps 8-6-4-2 (increasing weight)
***Increase weight on TOP SET once you make all 8-6-4-2

B. Strict HSPU – EMOM x 6 min
***Once you make 5 reps ALL MINUTES, increase difficulty next week
***Scale as Handstand Hold, Box HSPU, or with abmats

C. Alternate Movements with 1-2 min rest between each

Strict Dips (Ring or Parallel Bars)
Warm-up to set of 2 reps that is 10% heavier than working weight
Work sets – 3 x 5
(once you make all 3×5 with same load, add weight next week)

Strict Ring Pullups (OR Ring Rows)
Warm-up to set of 2 reps that is 10% heavier than working weight
Work sets – 3 x 5
(once you make all 3×5 with same load, add weight next week)

D. AMRAP 8 min:
5 Bar-Facing Burpees
5 TTB
Hang power clean to overhead Reps 1-2-3-4-5 etc…

L1 – 95/55 lbs
L2 – 110/75 lbs
L3 – 145/100 lbs

E. On your own after class (not available for 7pm class)

10 minutes to practice handstands
Shoulder touches
Tripod to headstand (kip up into free-standing HS)
Work on control to be able to hold free HS without movement
Handstand walking
L-sit into handstand on parallettes

CrossFit WOD Tues July 25, 2017

A. Front Squats / Back Squats (alternate each week)
THIS WEEK BACK SQUAT
Warm-up to set of 2 reps that is 10% heavier than working weight
Work sets – 3 x 5
(once you make all 3×5 with same load, add weight)

B. Bulgarian (Rear-Foot Elevated) Split Squats
Warm-up with 2-3 progressive sets, then:
Work sets – 2 x 6 per leg (heavy “work” sets)
(once you make both sets of 6, add weight next week)

C. Score for part C is total time to complete 25-75-25

Run 800m @ 85% effort
Rest till 6:00 mark
25 Hang Squat cleans (75/55, ADV 115/75)
75 Double-unders (scale as 125 singles)
25 Sit-ups (ADV GHD)
Rest 2 min
Run 800m @ 100% (can you beat 800 from beginning?)

D. On your own after class (not available for 7pm class)
SUPERSET two movements x 3 sets each:

8 reps Snatch-Grip RDL @ 90% snatch max
10 reps Good Morning @ 50% of RDL weight
Rest 2-3 minutes

CrossFit WOD Mon July 24, 2017

A. From Rack, 10 min to work to challenging/smooth weight for:
***Once it gets heavy, just drop and clean it back up again

1 Snatch Balance + 2 OHS

B. Alternate Movements with 1-2 min rest between each

Bench Press
Warm-up to set of 2 reps that is 10% heavier than working weight
Work sets – 3 x 5
(once you make all 3×5 with same load, add weight next week)

Bent-over BB Rows
Warm-up to set of 4 reps that is 10% heavier than working weight
Work sets – 3 x 8
(once you make all 3×8 with same load, add weight next week)

C. AMRAP 10 min:
***Scale as needed to achieve 1:1 work:rest ratio

10 Box Jump Overs (24/20’’)
10 Push-ups (ADV 10/6 Dips = M/F)
10 Pull-ups (ADV CTB)
Rest EXACTLY 60 seconds

On your own after class for part D and E (not available for 7pm class)

D. Superset two movements x 3 sets each:

Weighted Plank x 30-45 sec (heavy)
Rear-Delt Bent-over DB Flies x 12-15 reps (moderate weight)
Rest 2-3 min after superset

CrossFit WOD Sat July 22, 2017

A. For Time (18 min cap):

50 Thrusters (45/33)
40 Knees to elbows (RX = actually touch knees to elbows)
30 Push-ups
20 DB Snatch (heavy, alt arms)
30 Push-ups
40 Knees to elbows
50 Thrusters (45/33)

B. “AB-Solution” For Time:

10 V-ups
20 Reverse Crunches
30 Lying leg Raises
40 Abmat Sit-ups
50 Plank Shoulder Touches

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