WOD

CrossFit WOD Tues Aug 8, 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 4
(once you make all 3×4 with same load, add weight the next week)

B. Bulgarian (Rear-Foot Elevated) Split Squats
Warm-up with 2-3 progressive sets, then:
Work sets – 2 x 5 per leg (heavy “work” sets)
(once you make both sets of 5, add weight next week)

C. For time (12 min cap):

2 Rounds:
75 Double-unders (100 singles)
25 Wall-Balls (20/14# to 10/9 ft)

NO REST – Immediately into:

4 Rounds:
9 TTB
9 Box Jumps (24/20’’)

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

8 reps Snatch-Grip RDL @ 95% snatch max
10 reps Good Morning @ 50% of RDL weight
Rest 2-3 minutes

CrossFit WOD Mon Aug 7, 2017

A. Work to challenging load for overhead complex (from ground):

RX: 
Power Clean
Push Press
Push Jerk

ADV:
Power Clean
Push Press
Push Jerk
Split Jerk

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 4
(once you make all 3×4 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 7
(once you make all 3×7 with same load, add weight next week)

C. AMRAP 10 min:
40 Bar-facing burpees
30 power snatch (95/55, ADV 135/85)
20 Pull-ups (ADV Ring muscle-ups)

On your own after class for part D (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 Aug 5, 2017

A. Renegade Rows

Work to heaviest DB weight for 6 reps per arm
***Focus on “anti-rotation” (no twisting or turning of body from plank position)

B. 3 attempts for Max length HANGING L-sit (Rest 2 min between attempts)

Scale by tucking ONE LEG, and having one leg extended
Scale further by tucking BOTH LEGS

C. For Time (22 min cap):

75 KBS (53/35#)
50 Box Jump overs (24/20’’)
Run 1200m
100 second Plank Hold
50 Power Snatch (75/55#)

CrossFit WOD Fri Aug 4, 2017

A. Power Clean / Power Snatch (alternate each week)
Reps -3-3-3-2-1-1-1-1-1
THIS WEEK POWER CLEAN

***Increase weight each set, then all 5 “singles” at the same weight
***Increase weight ONLY ON THE SINGLES, once you can hit all 5 reps “perfect form”
***Full reset of hips at bottom (not TnG)

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

“Stop” Deadlifts 5×4 (increase weight each set, so one top set of 4 reps)

Kipping/Butterfly Pull-ups x Max reps (-1)
ADVANCED: Ring Muscle-ups x Max reps (-1)
***The (-1) means to stop one-rep why of failure

C. For Time (13 min cap):

25 Thrusters (65/33, ADV 95/65)
15 Bar-Facing Burpees
20 Thrusters (95/55, ADV 135/85)
15 Bar-Facing Burpees
15 Thrusters (125/75, ADV 175/115)
15 Bar-Facing Burpees

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: