CrossFit & Strong WODs Mon Oct 21st 2019

Don’t forget about our new classes! Women’s classes in the evenings and more kids classes!


A.) Super Pump Superset:
Split Jerk
3 Reps out of the rack. Prefer behind the neck today, but front rack style is fine. Be FAST under the bar and makes sure your front and back foot move evenly! Bend that back knee on the catch position!
2-3 Weighted “Chin Up” (underhand grip) pull-ups
– Rest 90sec. Repeat for 4-5 sets.
– Looking for some heavy Chin-Up sets today!
– 18min. Window

B.) 18min. AMRAP of:
6 Push Jerks 135/95
7 Burpee Pull-ups
10 American KB Swings 70/53
200m Run
This is a version of the “Rankel” Hero WOD, but with Jerks instead of Deadlifts.
ADV is 155/105

Accessory Work
Class will be over, but if you have time to stay go out of the way of the next class and complete…

3 Sets of:
12-15 DB Lateral Raises
(Complete a drop set on the last set. Start at your heaviest and drop to 2 more weights as you fail)


Cool Down:

2 min each side
At least 1 min each side.


Monday 10/21
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Back squat – 3 x 12-15 @ 20X0 tempo (no pause at top of reps)
Building each set to about RPE 8 on last set (i.e. 2-3 reps from failure)

B. 3 Rounds, each round decreasing reps:
Keep the weight the SAME for all sets, even though reps descend, and try to limit rest periods to as minimal as feasible while ensuring unbroken/quality sets
DB RDL (one DB each hand) x Reps 15-12-9
Banded Hamstring Curls x Reps 25-20-15

C. 2 Rounds:
8-10 Reps Single-Leg Squats on edge of box

***See note below for scaling
Superset 12-15 Reps Rear-Foot Elevated Split Squats (no weight) same leg as above
Rest 2 min
Repeat sequence for opposite leg
Rest 2 min
***For those that cannot perform the single leg squat on box, or would like to embark on a different challenge for the booty, you may substitute in the Single-Leg Hip Thrust instead

D. One Round:
150m Farmers Carry (heavy)
15 Russian KBS
100m Farmers Carry
10 Russian KBS

E. AMRAP 6 min
Increase reps 3-6-9-12-15 etc…
As high as you can climb keeping quality controlled reps. Break as needed
Hanging Oblique Knee Raises (side to side)
Standard Sit-up

Categories: WOD