CrossFit & Strong WODs Wed Jan 22nd 2020

Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!



A.) Deadlift (Week 3 of 4 Strength Cycle)
Every 5min. x 5 Rounds:
500m Row “Buy in” or 0.7 Mile Bike or 400m Run
Round 1: 3 Deadlifts at 65%
Round 2: 3 Deadlifts at 75%
Round 3: 2 Deadlifts at 85%
Round 4: 1 Deadlift at 90-95%
Round 5: 1 Deadlift at a 1 rep max attempt

*Similar to last week except I added 1 more round and 1 more minute of rest since it’s MAX OUT week.
*I think these are good jumps in weight, but if you know your body and want to make some minor changes, go for it! Just keep your form ON POINT today. There’s nothing worse than watching an ugly deadlift.

B.) Just Abs:
That first section was ROUGH, so I want to keep this part fun…
2min. AMRAP:
5 Barbell Sit-Ups
5 Reverse Barbell Sit-Ups
*Rest 1min. Repeat for 3 Total Rounds
*Reverse barbell sit-up still requires you to hold the barbell in front. Bring those knees to your chest and point those toes to the sky. And get your tailbone off the ground on each rep!

Cool Down:

Back Stretches at least 30 sec each one.


The incorrect workout was posted for Monday so this is the correct one. I’m sorry guys Bryan sent it to me super late and I didn’t see it until it was too late!

Monday 1/20 – 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 7 reps
*Increase from 3×9 last week

B. Barbell Hip Thrusts
3 sets of 12 reps
*Increase from 3×15 last week

C. Alternate Movements x 3 Rounds
First round lighter, getting a feel for the movements, last 2 rounds heavier
Rear-Foot Elevated DB RDL x 8-10 Reps
Rest 1 min
Repeat for opposite leg
Rest 1 min
Banded Hamstring Curls x 15-20 Reps Superset Russian KBS x 20-25 Reps
Rest 2-3 min then start next round

D. One Round:
Rest as needed to ensure QUALITY on each movement as opposed to SPEED
50 Reverse Lunge Steps (Light DB on each shoulder as desired) 50 Wall-Ball (scale as light DB Thrusters if no medball)
50 Hollow Rocks
50 Second Wall-Sit (add weight on lap as feasible)
50 Russian Twists (Holding DB, plate medball)


Categories: WOD