CrossFit & Strong WODs Fri Oct 11th 2019

Don’t miss this clinic! Just in time to get dialed in for the Open!

Click the photo for Nick’s latest post!

CrossFit:

A.) Power Snatch
Spend 15min. building up to a heavy touch and go 2 rep.

Just a nice little primer for the open WOD. Keep your hook grip and focus on the bar path. Try to be FAST and EFFICIENT. A true max effort is not needed, but something heavy for sure.

*In between sets I want people getting in some sets of 5 FAST burpees. Work on how you’re gonna jump and land.¬† Remember you have to be PERPENDICULAR to your bar and jump off 2 feet.

B.) CrossFit Games Open WOD 20.1

10 rounds for time of:
8 ground-to-overheads  (95/65 lb.)
10 bar-facing burpees

Time cap: 15 minutes

Cool Down:

Jog 200m then Walk 200m then STRETCH!

At least 1 min each side
2 min each side

Strong:
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. DB Rear-Foot Elevated Split Squats
Reps 15-12-10-8 (increasing, PER LEG)
First set of 15 super light warmup and then progressively add from there each set
B. Barbell Hip Thrusts
Reps 15-15-12-12-9
Increase weight each time reps decrease; complete 2 sets at same weight for each rep number (except 9-rep set which gets 1 set)


C. 4 Rounds:

Goblet Squats x 10-12 Reps @ 20X0 tempo (no pause at top of rep)
Rest 1 min
Banded Ham Curls (ADV Rower Ham Curls) x 10-12 Reps @ 31X1 (1-sec pause at contraction)
Rest 1 min
Banded Ham Curls VIDEO
Ham Curls on Rower VIDEO

D. 2 Rounds
Each Round quickly, then rest/recover 2-3 min between rounds10-12 Toes to Rings OR Hanging Knee Raises
10-12 Decline or GHD Situps
10-12 Russian KBS (heavy)
30-second Plank on Rings or TRX
Rest 2-3 min
Categories: WOD