CrossFit & Strong WODs Mon Dec 6th 2019

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A.) Tempo Superset 
4-5 Sets in a 20min. Window:
Back Squat 5 x 8 (30X0 Tempo)
immediately into;
Hip Thrust 5 x 8 (20X1 Tempo)
Rest 90sec.

*Squat Tempo is 3 second count on the way down. Zero time at the bottom. Up. And then 0 seconds spent at the top, before going back to a 3 sec. decent.

*Thrust Tempo is 2 second count on the way down. Zero time at the bottom. Up. And then 1 seconds pause at the top (squeeze your glutes as hard as possible), before going back to a 2 sec. decent.
B.) Tabata Everything
Tabata Hang Power Clean
Tabata Front Squat
Tabata Push Press
Tabata SDHP’s

*Weight: 95/65lbs.
*Tabata = 20 seconds of work x 10 seconds of rest x 8 rounds. That’s 4min. at the same movement. NO REST. Right into the next station. The entire piece is 16min. straight.

1.) Find a consistent # you can repeat instead of going balls out and dying.
2.) At the 20sec. mark just drop that bar and rest, you’re gunna need it, trust me.

Cool Down:

Walk 200m then

2 min here, do it. Trust me you need it!
Couch stretch, use an ab mat under your knee and the wall. Back knee as close to the wall as possible and keep a tight core.


Monday 1/6 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
3 sets of 15 reps

B. Alternate Movements:
3 sets of 15 reps for each movement
Barbell Seal Rows
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. Alternate Movement Sequence x 3 Rounds:
First round slightly lighter, last 2 rounds heavier/challenging
Strict Pull-ups x 3-5 Reps (weighted as feasible)
Rest 1-2 min
Incline DB Bench (1&1/2 Reps) x 6-8 Reps
Rest 1-2 min
Leaning DB Lateral Raise x 12-15 Reps PER ARM
Rest 1-2 min then return to Pull-ups

D. One Round for MAX REPS at each station
AMRAP 1 min – Devils Press
Rest 30 sec
AMRAP 1 min – Bench Jump Overs
(clear the whole bench if poss, otherwise jump on and over bench)
Rest 30 sec
AMRAP 1 min – Burpee Pull-ups
Rest 30 sec
AMRAP 1 min – One-Arm DB Hang Clean and Press
(alternate arms every 5 reps)

Categories: WOD