CrossFit & Strong WODs Fri Feb 14th 2020


12min. EMOM:
Min. 1) 10 DB Floor Press 50/25s+
Min. 2) 7-10 Strict Pull-Ups

A few options here:
1.) If you are beat from Pull Ups yesterday sub out Barbell Bent over Row 10 reps.
2.) More than welcome to do whatever weight that works for you on the bench press. I will tell you though, it gets hard quick!
No Rest

12min. EMOM:
Min. 1) 12/9 Cal Assault Bike, Row or Run to Bus Stop
Min. 2) Max Wall Balls 20/14

No Rest

12min. EMOM:
Min. 1) 15 American KB Swings 70/53
Min. 2) Max Double Unders

Just 1 long EMOM today with a little bit of sexy in it. ENJOY 🙂

Cool Down:

2 min easy cardio then

1 min each side for both




Friday 2/14 – 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 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 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
The goal is to use the SAME WEIGHT DB’s throughout the entire workout. It’s expected that you will need to break sets, but try to complete as quickly as possible with controlled tempo on all movements. If in doubt, scale lighter versus heavier
50 DB Curls
50 Lying DB Tricep Extensions
50 DB Upright Rows
50 Standing DB Shoulder Press


Categories: WOD