CrossFit & Strong WODs Mon March 2nd 2020


A.) Back Squat/ Step Up Superset (Week 2 of 4)
Complete a few warm up sets, and then:
Back Squat
70% x 3
80% x 3
90% x max reps
10 Barbell Box Step-Ups 20″
*Try a little more than last week
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.
B.) Every 3min. x 5 Rounds:
15/12 Cal Row or Bike or 200m Run
15 Wall Balls 20/14
Max American KB Swings 53/35lb.

ADV 70/53lb

Cool Down:

2 min easy cardio



Monday 3/2 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 9 reps

B. Barbell Hip Thrusts
3 sets of 15 reps

C. Landmine “Double Leg” RDL
10 Reps every 90 seconds x 5 sets
Keep weight light/moderate and just focus on sending the butt back activating the hamstrings!
***Also, remember that in the absence of a LANDMINE attachment, you can wedge a barbell into a corner, or put into the hole in the center of a bumper plate, and then put a DB over the top to secure.

D. Complete series of “AMRAP 2 min”
Sub “200m Run” if no access to Rower
#1 – AMRAP 2 min:
20/15 Cal Row (male/female)
Max Distance Walking Lunge in remaining time (one DB in each hand)
Rest 2 min
#2 – AMRAP 2 min:
20/15 Cal Row (male/female)
Max Reps Barbell Sit-ups in remaining time
Rest 2 min
#3 – AMRAP 2 min:
20/15 Cal Row (male/female)
Max Reps Russian KBS (heavy)
Rest 2 min
#4 – AMRAP 2 min:
20/15 Cal Row (male/female)
Max Reps Ab Pikes on Rower in remaining time

Categories: WOD