CrossFit & Strong WODs Fri Oct 25th 2019

Controlled articulations rotations! Improve mobility and control of upper body joints. Create a repeatable warm up tailored to you. Lower body coming next (December).


A.) Do this as a warm up for part B. Get your deadlift heavier than what you will be using!

2 Rounds:
15 Cal Row or Bike
1min. of shoulder mobility
5 Deadlifts (start light and add a little each round)

2 Rounds:
10 Cal Row or Bike
5 Kipping HSPU’s
3 Deadlifts (heavier)

2 Rounds:
10 Cals of Row or Bike
1min. of HS Walk practice
1 Deadlift (eventually hitting something over 315/205)

*All I want you to do here is hit something over the weight you will be using for the workout. Around 20% more should help you get primed and ready. It’s also going to be pretty important to start getting your body ready to move FAST and get rid of lactate as you chip away at those deadlifts.

B.) Crossfit Games Open 20.3 and 18.4 (Ages 16-54) 
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
*Scaling for classes is going to be: 5/3/1 Wall Walks and then 21/15/9 Push-Ups

C.) Since today was a quickie for 20.3, Pick one:

1.) 800m Farmer Carry with (1) 53/35lb. KB held suitcase style only. Switch sides at anytime.

2.) Partners of 2:
2 Rounds For Time:
50 Cal Row or Bike or 600m Run
100 Sit-Ups

Cool Down:

2 min Easy Cardio then stretch YO BACK:


Friday 10/25
Lower Body Strength

Protocol for building to a max lift
After 75% max, all progressive sets should just be a SINGLE rep with full mental focus and preparation going into each rep (setup, bracing, power, breathing, etc…)
75% x 1-2 reps
80-85% x 1 rep
90-95% x 1 rep
102-103% x 1 rep = New PR
Continue adding weight if you make the 102-103% weight!
All lifts have a 2-Miss Rule

A. Power Clean – Reps 4-3-2-1 (increasing)
This is meant to be just a WARMUP for the posterior chain and fast-twitch muscle fibers PRIOR TO THE DEADLIFT. Work from about 60% to 80% clean max over the course of the four working sets

B. Deadlift
Build to 3, 2 or 1-RM (your call based on how you feel)
This will be the TESTING DAY for Deadlift (squat was tested last week)
(Keeping fatigue low on ramp-up sets per guidelines at top of post)

C. Alternate Movements x 3 sets each:
No need to go super hard for this part. Just get some Back Squat and Front Squat volume in after the heavy DL. But stay safe, as low back will be a bit fatigued.
***The general guideline here is to go 50%, 60% then 70% of Back Squat over the course of the 3 work sets.
Back Squat x Reps 8-6-4 (increasing)
Rest 30-60 seconds
Front Squat x Reps 4-3-2 (increasing, same weight as Back Squat)
Rest 2-3 min

D. L-Sit – Test max length hold time in ONE SET
For different L-Sit variations, scroll through these Instagram images
Choose a variation that allows for a minimum of 20 seconds unbroken! If you make it, rest a few minutes and try a harder version!

E. Weighted Plank Hold – Find heaviest weight for 45 seconds unbroken
If you make it 45 seconds then you didn’t properly find your max. Rest a few minutes, add weight, and try again! All you need to do it NOT COLLAPSE

Categories: WOD