CrossFit & Strong WODs Mon March 9th 2020


A.) Back Squat (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
OPTIONAL but HIGHLY Recommended :
In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain  and get you primed for that 1 rep max. This helps some people a lot.
B.) 4x 16min
3min. AMRAP/1 min rest:
400m Row or Run or 0.7 mile Bike
10 DB Bench Press 50/25s
in remaining time…
Max Anchored Sit-Ups

ADV is 70lb DBs for men and 45s for the ladies.

Cool Down:

200m Walk

2 min here, do it. Trust me you need it!
1 min each side


Monday 3/9 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress

A. Squat Cleans
1 rep every 30 seconds x 20 sets (10 min) @ 50-60% of max
The goal is to strive for technical improvement on every rep! Go into each rep with something in your mind that you intend to focus and improve upon.

B. Back Squats
3 sets of 9 reps
*Increase from 3×12 last week

C. Rear-Foot Elevated Split Squats
3 sets of 10 reps (per leg)
*Increase from 3×12 last week
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option

D. One Round:
30 Lunge Steps (DB in each hand, alternating legs)
30 GHD or Decline Sit-ups
Rest 2 min
20 Lunge Steps (slightly heavier than 30-rep set)
20 Hanging Oblique Knee Raises
Rest 2 min
10 Lunge Steps (slightly heavier than 20-rep set)
10 Lying Leg Raises (ADV on GHD)

E. Weighted Toe Walks
2 sets of 50-60 steps

Categories: WOD