CrossFit & Strong WODs Fri Sept 20th 2019

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A.) For Time:
400m run
100 Double-unders
30 Snatches 75/55lbs.
400m run
100 Double Unders
30 Snatches 95/65lbs.
400m run
100 Double Unders
30 Snatches 135/95lbs.
400m run

Time Cap: 25min.

B.) For Time and Quality:
Strict Pull-Ups
Strict HSPUs

*It’s ok if you go over class time, just stay out of the way. Also, if you need to scale, try one of these options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.


Cool Down:

Relaxed Row or Bike 2 min

1 min each side calf smash
1 Min each side triceps smash



Friday 9/20
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Flat DB Bench Press
Reps 25-20-15-10 (increasing)
All reps are focusing on chest pressing the weight and squeezing throughout movement
Try to avoid using front delts and triceps as much as possible
B. Chin-ups (palms facing) OR Ring Pull-ups
3 x 15 Reps (assisted) (approx 2-3 reps left in reserve)
2 x 5-8 Reps (as difficult as feasible)
***The first 3 sets should be assisted for EVERYONE to ensure that the lats and back muscles are doing the work, versus relying on the arms and hips to aid the movement. Below are two options:Rack Pull-ups
Band-Assisted Pull-ups
C. DB Shoulder Destroyer x 2 Rounds
For the “DB Swings,” use DOUBLE the weight you would usually use for a heavy set of 12 reps Lateral Raises if you were fresh (i.e. not as the second movement in the sequence)The Beginning of this video demonstrates the “DB Swings”
Incline Face-down DB “Swings” x 25-30 reps
Standing DB Lateral Raises x 10-12 reps (with 1-sec pause at the top of each rep)
Standing Static Lateral Arm Hold x 60 seconds (add 2.5 to 5# per hand as feasible unbroken!)
Rest 2-3 min


D. Alternate Movements x 2 Sets Each:
Barbell Curls (as 1 and 1/2 reps) x 7-10 reps ***
Rest 1 min
Seated DB Tricep Extensions x 12-15 reps
Rest 1 min

***Barbell Curls as 1 and 1/2 reps where ONE REP EQUALS:
Perform the bottom half of the rep, then perform the FULL REP

E. One Round For Time and QUALITY Movement:
30 Renegade Rows (alt arms every 5 reps)
10 Burpee Pull-ups
30 Full KBS (overhead)
10 Burpee Pull-ups

Categories: WOD