CrossFit & Strong Fri Sept 13th 2019

Last day to register is Tuesday! Click the photo to register your team! Taco party after don’t miss it!


A.) 5 Rounds:
1min. of Power Cleans
1min. of Rest
1min. of Rowing or Biking for MAX Cals
1min. of Rest
1min. of Bench Press
1min. of Rest
1min. of Double Under’s
1min. of Rest
Round 1 is 50%
Round 2 is 60%
Round 3 is 65%
Round 4 is 70%
Round 5 is 75%

*These are kind of a guideline of where I’d like you to be based off of your 1RM. These don’t work for everyone, so just be aware that I’d like you to start light, get your reps in, and then be slowly building to less reps and get some strength in. You last set should only be like 2-3 reps of Cleans and Bench. Your first set should be like 15-20 reps.

A good double unders score is 60-75 in a minute

A good rowing/biking score would be 20+ for men and 15+ for the ladies.

Cool Down:

Run 200 m Walk 100m then…

2 min each side
1 min each side


Friday 9/13
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

***Implementing the 20-15-10+ Method as described at top of “upper body hypertrophy” day for PARTS A and B ONLY today. Because Leg work is significantly more taxing, especially at higher reps,
there will be slightly less volume in the programming today

A. Alternate Movements, Resting 1-2 min between sets of each
Front Squats
Weighted Hip Extensions

B. Alternate Movements:
This sequence is going to be very difficult. Keep weights light, and don’t stress the exact rep/tempo speed as used for the isolation or upper body movements. Just focus on slower and controlled rep speed at the lighter sets and slightly heavier weight with faster movement on the 10+ sets (Advice: use BW only for the first set of Split Squats)

Single Leg DB RDL (RIGHT)
Rest 1 min
Rear-Foot Elevated Split Squat (RIGHT)
Rest 2 min
Single Leg DB RDL (LEFT)
Rest 1 min
Rear-Foot Elevated Split Squat (LEFT)
Rest 2 min

C. AMRAP 2 min (Rest 3 min) x 2 sets:
Row 20/15 Cals (male/female)
Max Reps of DB Reverse Lunges (alternating legs)
Choose a weight that allows you to stay UNBROKEN until time expires

D. Superset x 2 sets each:
10-12 Reps Decline Leg Raises
10-12 GHD or Decline Sit-ups
Rest 1-2 min

E. Time Permitting:
Single Leg Standing Calf Raises – Reps 15-12-9 (increasing per leg)
Stand on a stair ledge or bumper plate to add the “stretch” phase of the movement
Rest as needed after completing both legs for the designated reps
Add load by holding a DB in the hand of the working leg

Categories: WOD