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!


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

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