CrossFit & Strong WODs Fri Oct 4th 2019


A.) 18min. to hit a heavy complex:
3 Front Squats + 3 Push Jerks
– Shoot for at least 5-6 “working” sets.
– Rest 90sec. Between sets
– Split Jerks are ok also
– Stay light or go for broke (depends how you’re feeling)

B.) 13min. running clock…
Choose your “buy in”:
1000m Row, 800m Run or 1.4 Mile Bike
then in remaining time, complete as many rounds as possible:
12 Toes-To-Bar
6 Devil Press 50/35s

Cool Down:

Stretch flow:

Get your flow on! 30 sec each.



Friday 10/4
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.Just like the Squats and Deadlifts from Monday, we will be taking a “mini-deload” for the Part A and B movements today. These sets are not LIGHTER than normal, they are just broken down into smaller rep numbers so that you have more “reps in reserve” (RIR) on each set (less stress on the CNS to have further proximity from failure).
A. Alternate Movements
Rest as needed between alternating movements to ensure optimal quality of sets and reps
For Both Movements.
Accumulate 10 reps in 4 sets, using the same weight you would normally use for the TWO HEAVY SET OF 4-6 REPS
***Each rep needs to be PERFECT and EXPLOSIVE and prime the body for next week
Bench Press
Ring Pullups (scale as “Rack Pull-ups”)
B. Strict BB OHP
10 SINGLE REPS (one rep every 90 seconds)
Use the SAME WEIGHT you use for the HEAVY 3×3
The goal is to work on your breathing and setup with a weight that is “manageable” but difficult. Put emphasis on how you prepare and setup for each rep. What tactics and methods work better and create a more powerful push from the bottom position?
C. Dead-Stop Barbell Row (off risers)
Take note of the movement at the 2:30 mark of video link

4 sets of 6-8 Reps (Increasing first 2 sets, then 2 x 6-8 at heaviest loading)
Goal is to select a riser height that allows the torso to be at about a 10-15 degree angle
Throughout ALL REPS there should be NO MOVEMENT of the torso, and each rep is initiated from a DEAD STOP position on the riser
D. Weighted Push-ups – 4 sets of 6-8 Reps
One set lighter, then 3 x 6-8 as heavy as possible
Can perform with plates stacked on back, or for a bigger challenge
Categories: WOD