CrossFit & Strong WODs Mon Sept 23rd 2019

Next workshop will be running for CrossFiters! Can’t wait! Register by clicking the photo.


A.) Back Squat (Week 3 of 4) Superset
After a few warm up sets complete:

Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max!

SUPERSET each set with;

5 Weighted Chin-Ups (underhand grip)
*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.

B.) 15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups
Classic Style today. We have done a similar one with KB Swings instead of Pull-Ups. It’s a breather that’s for sure!

ADV is 10 Wall Balls 30/20b Ball AND 5/3 Muscle Ups

Cool Down:

Jog 100m & Walk 100m: Then 1 min Pidgeon pose each side and 1 min standing posterior chain stretch.

Pigeon pose: 1 min each leg
Standing posterior chain stretch: 1 min each side


Monday 9/23
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Back-Rack Rear-Foot Elevated Split Squat (as 1 and 1/2 reps)
*Note that ONE REP of the “1 and 1/2 rep” sequence is performed as:
Stand halfway up (so leg does NOT lockout fully) then descend and stand all the way up
1 x 10-12 reps light warmup per leg
Then 2 x 7-9 reps per leg heavier loading
B. Front Squats – 8 Reps EMOM x 8 min @ 20X0 tempo
Rep speed as FAST AS POSSIBLE, exploding out of the bottom and no pause at top of rep
Each 8-reps should take approx 20 seconds (rest 40 seconds till the next minute)
C. DB/KB Famers Walk + Deadlift x 3 sets
Each set, complete 100 feet distance (approx 30m)
Complete 1 Deadlift every 10 feet (10 total deadlift reps each set)
Rest 2-3 min between sets as needed
D. Barbell Hip Thrust
Build to heaviest set of 8-10 reps with 1-sec pause/contract at the top of each rep
+ Immediately into:
AMRAP 3 min Row for Calories
***Glutes should be on FIRE during the row!!
Keep your heels planted and drive hard on each stroke
E. 2 Rounds:
8-15 Reps Ab Pikes on Rower
30-45 second Ring or TRX Plank Hold
Reverse Crunches x AMRAP 30 seconds
Rest 2 min



Categories: WOD