CrossFit & Strong Wed Oct 16th 2019

Don’t forget about our new classes! Women’s classes in the evenings and more kids classes!


A.) 0-15min.
Run 1 Mile or Row 2000m or Bike 2.8 Miles
Heavy Snatch (power or squat) in remaining time
*10 TTB before every set

B.) 0-15min.
Row 2000m or Run 1 Mile or Bike 2.8 Miles
Heavy Clean (power or squat) in remaining time
*10 TTB before every set

**Switch up your cardio so you don’t do the same thing twice, you should run one and use a machine for the other one.

***The significance of the 10 TTB is to encourage you to make bigger jumps in these small windows of time. Definitely something you’ll want to be good at incase it’s upcoming open event style. Just looking for a heavy single at around 90%. Leave that “True Max” effort for later in the week just in case a Max lift is in the cards for Friday.

Cool Down:

Walk 200m then:

2 min each side
1 min each leg


Wednesday 10/16
Lower Body Strength
Part A and B repeat week to week. Track these metrics.

A. Back Squat – Build slowly to 2-RM
This will be the TESTING DAY for Squat (deadlift next week)
(Keeping fatigue low on ramp-up sets)
Example of “low fatigue” with 400×2 as the goal:
Empty Bar x 15, 135 x 10, 225 x 6, 275 x 3, 315 x 2, 355 x 1-2, 375 x 1, then 400×2

B. Deadlift
5 x 3 building each set to 85% of what you hope to achieve for 2-RM during testing next week

C. 3 Rounds:
12-16 Front-Rack Lunges (6-8 per leg, moderate weight)
12-15 Reps Weighted Hip Extensions
AMRAP 1 min Row Calories (high damper setting, drive hard each pull)
Rest 2-3 min

D. 2 Rounds:
For different L-Sit variations, scroll through these Instagram images
L-Sit Hold x 5-seconds from failure (choose option for 15-20 sec of hard work)
Rest 1-2 min
Heavy Russian Twists x 12-16 Reps
Rest 1-2 min
Weighted Plank x 30-45 seconds
Rest 1-2 min

Categories: WOD