CrossFit & Strong WODs Fri Dec 27th 2019


A.) 21min. EMOM:
Min. 1) 15/12 Cal Assault Bike or Row or 200m Run
Min. 2) 12 Toes-To-Bar
Min. 3) 5 Push Jerks (climbing)

Push Jerks are coming from the ground. Just have to clean that first rep. Probably start around 135/95 for most of you. The cardio will catch up to you, so don’t do an all out sprint. Keep it at like 80% effort. Eventually hit something nasty at the end for me 🙂
*ADV is 15 TTB
B.) Accessory Work
Pick one accessory piece:
1.) 100 DB Russian Twists with a 35/25lb. DB
2.) Keep the shoulder pump alive with this:
3-4 Sets:
10 DB Lateral Raises
Immediately into;
10 DB Front Raises
Immediately into;
10 Bent Over Lateral Raises
Rest 1min. Repeat
3.) If you have time for both, rock on 🙂

Cool Down:

2 min easy cardio then

Friday Stretch at least 30 sec each one.
At least 1 min each side


Friday 12/27 – Upper Body
Part A, B and C repeat each week. Track these metrics for progress

A. Incline Barbell Bench Press
3 sets of 6 reps
*Increase weight from 3×9 last week

B. Strict Pull-ups x 3 sets
Descending rep scheme (increasing difficulty) week to week, where the athlete will complete the FIRST WEEK at approx 75% of “max reps unbroken” using a controlled tempo of movement (no sloppy reps; no kicking of the legs for assistance; no dangling at the bottom).
*If “Max unbroken” is less than 5 reps, please scale by using “Rack Pullups”

*Two Examples:
First is assuming 10-rep max, and second is assuming 5-rep max
(both assume controlled tempo throughout with no sloppy or cheat reps)
Week 1 = 8 reps / 4 reps
Week 2 = 6 reps / 3 reps (with SMALL added weight on both examples),
Week 3 = 4 reps / 2 reps (with slightly more added weight on both examples)
Week 4 = 2 reps / 1 rep (heavy)
Week 5 = DELOAD OR start back over with slightly more reps or load than prior 4-weeks

C. Dips or Narrow-Grip (weighted) Push-ups
3 sets of 6 reps
*Increase difficulty from 3×9 last week
**Choose either Dips or Narrow-Grip Push-ups as the primary Tricep Movement for this cycle. Given that week one utilizes such high reps, you should only choose Dips if you are very strong with that movement, or if you intend to use assistance during the higher rep weeks.

D. One Round QUICKLY:
20 Burpee DB Clean and Press
30 Renegade Rows (alternate arms every 5 reps)
40 Hang DB Muscle Snatch (alternate arms every 5 reps)
50/40 Cal Row (male/female)

Categories: WOD