CrossFit & Strong Mon Sept 9th 2019

Prevent injury and improve your mobility with our daily cool downs. Find them at the bottom of each WOD. Keep in mind these are to be done outside of class time and one your own out of the way of the next class.
Click the photo to register your team! Taco party after don’t miss it!



A.) Back Squat (Week 1 of 4) Superset with planks
After a few warm up sets complete:

Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set.

*Your 85% set should 5-7 reps and then you should get another 5-7 on the burnout set. Score is the 85% set. Burnout is for sex appeal and leg endurance.

**SUPERSET with weighted 1min. Planks. 45/25lb. or more plate on your back.

B.) EMOM x 15min.
min. 1) 15/12 Cal Row or Bike or 200m Run
min. 2) 20 Wall Balls 20/14
min. 3) Max Russian KB Swings 70/53
*Score is KB Swings only
*RX+ is 88/70lb KB! Good day to try something heavier than usual, but make sure you’re getting at least 15 reps a pop or it’s too heavy.
*If you move quick, this is a lot harder than it looks 😉



Monday 9/9
Lower Body Strength
Part A and B repeat week to week. Track these metrics.

***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.
A. Deadlift
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5

B. Back Squat – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week

C. Box Jumps from Seated (explosive work)
5 sets of 3 reps, increasing HEIGHT OF BOX each set

D. Front-Rack Box Step-up

3 sets of 7 reps PER LEG (increasing weight each set)
Complete all reps one leg, then switch
Setup box height so that thigh is parallel to ground when foot is planted on top of box

E. AMRAP 6 min for QUALITY movement:
Hang Power Clean x Reps 3-6-9-12-15 (increasing reps each round)
10 GHD or Decline Sit-ups after each set


Categories: WOD

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