CrossFit & Strong WODs Mon Nov 18th 2019

White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!


A.) 20 Rep Breathing Squats (3 Breaths)
It’s 20 rep Back Squat Month!

We are going to take a few weeks off of the 5-3-1 program to build some size and leg endurance. To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat… Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do in this gym. For most people you will be using around 70-75% of your 1RM. Women can do upward of 80-85% usually. You can not put the bar back on the rack. You either get it or fail. Each rep do 3 full breaths at the top before going into your next rep.  If you can just bang them out, you are doing it wrong. Each week you will add between 5-10lbs.

B.) 15min. EMOM:
Min. 1) 15/12 Cal Assault Bike or Row or Run to Bus Stop
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground) 185/135
*For ADV I want you to choose your own weight over 185/135. Make sure you can finish every round. Put your weight on the board. Maybe 225/145?
*Another option can be a heavy OHS for 5 reps since we don’t do those very often.


Cool Down:

200m Walk then:

1 min each leg
2 min each side


Monday 11/18 – Upper Body
Part A, B and C repeat each week. Track these metrics for progress

A. Incline Barbell Bench Press
Week 1 = 3 sets of 15 reps

B. Strict Pull-ups x 3 sets
-Descending rep scheme (increasing difficulty) week to week, where the athlete will complete the FIRST WEEK at approx 75% of “max reps unbroken” using a controlled tempo of movement (no sloppy reps; no kicking of the legs for assistance; no dangling at the bottom).
-If “Max unbroken” is less than 5 reps, please scale by using “Rack Pullups”

-Two Examples:
First is assuming 10-rep max, and second is assuming 5-rep max
(both assume controlled tempo throughout with no sloppy or cheat reps)
Week 1 = 8 reps / 4 reps
Week 2 = 6 reps / 3 reps (with SMALL added weight on both examples),
Week 3 = 4 reps / 2 reps (with slightly more added weight on both examples)
Week 4 = 2 reps / 1 rep (heavy)
Week 5 = DELOAD OR start back over with slightly more reps or load than prior 4-weeks

C. Dips or Narrow-Grip (weighted) Push-ups
Week 1 = 3 sets of 15 reps for each movement
**Choose either Dips or Narrow-Grip Push-ups as the primary Tricep Movement for this cycle. Given that week one utilizes such high reps, you should only choose Dips if you are very strong with that movement, or if you intend to use assistance during the higher rep weeks.

D. Complete Sequence with same DB weight for all movements:
4 Rounds:
10 DB Push Press
10 Bentover DB Rows (both arms)

Immediately into….

4 Rounds:
10 DB Hang Power Cleans
10 DB Bench Press

E. Renegade Rows

30 reps (alternating 5 reps per arm) x 2 sets
First set lighter, second set heavier/challenging load

Categories: WOD