CrossFit Strong & Sweat WODs Wed July 17th 2019

Click on the photo to take our poll on what day we should have the Gauntlet!
Sweat will now be mornings only, and Yoga will be Tuesday nights only!



A.) Front Squat Superset
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)
Single Leg Deadlift 10 reps on each leg
– Back foot on bench or low box
– Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
*Rest 90sec. After Each Superset
B.) 15min. AMRAP:
21 Wall Balls 20/14
15/12 Cal Row or 20/15 Cal Bike or 300m Run
9 Deadlifts 225/155

*Optional partner day today with these numbers:
30 Wall Balls 30/20
20 Cal Row or 30 Cal Bike or 400m Run (in 200m interval)
10 Deadlifts 225/155+
(+) Just means go as heavy as ya’ll want.


Wednesday 7/17
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. 3 Rounds:

20-25 Reps Rear-Foot Elevated Split Squats (no weight)
10-12 Reps Single-Leg DB RDL (same leg as RFESS)
Rest 2-3 min
Repeat for opposite leg
Rest 2-3 min

B. Alternate Movements x 3 sets each:
All Back Squat Reps performed with NO PAUSE/REST at top of rep (approx 20X0 tempo)
The “end of the set” is when you rest at the top… so keep loading lighter!Back Squats x 12-15 Reps
Rest 1-2 min
Star Squat Jumps x 10-12 Reps
Rest 1-2 min

C. Superset Movements x 4 Sets each:
*Both movements have a 1-sec pause at contraction on each rep

Banded Hamstring Curls – Reps 30-25-20-15 (decrease reps each round)
Barbell Hip Thrusts x 8-12 Reps (increasing first 2 sets, then 2 x 8-12 heavy loading)
Rest 2-3 min
D. One Round Chipper:
Break reps as needed keeping quality movement throughout50 Air Squats
40 V-ups
30 Cal Row
20 GHD or Decline Sit-ups
50 Jumping Lunges
40 Hanging Oblique Knee Raises (side to side)
30 Cal Assault Bike (or Run 400m)
20 Lying Leg Raises (with hip thrust at top)

E. Time permitting:
Calf Raises (barbell on back) – 2-3 x 12-15 reps (all reps with 2-sec pause at contraction)
use the power rack almost as a smith machine for bar to travel up and down
Elevate heels on a bumper plate



2 Rounds:

4 min. Double or Single Unders
:20 hard/:10 rest x (8 Rounds)

1 min. rest

4 min. AMRAP:
10 Back squats 95/65
10 Back Rack Lunges 95/65

1 min. rest

4 min. max A Squats (stack 3 45s )
:20 hard/:10 rest x (8 Rounds)

1 min. rest

4 min. AMRAP:
10 Wall Balls (20/14lb)
10 Push Press 95/65lb.

1 min. rest

Categories: WOD

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