CrossFit & Strong WODs Wed March 4th 2020

These are the official parking rules and you may be towed if you ignore them.


A.) Deadlift & Plank Superset (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. With the TTB coming up later, it’s going to a good ab day 🙂
B.) 18min AMRAP:
6 Cal Assault bike or Row or 30ft Shuttle Run
6 Toes-To-Bar
6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)

*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on… Adding 2 reps every round.

ADV 115/75

Cool Down:

Walk 200m

2 min each side


Wednesday 3/4 – Upper Body
Part A, B and C repeat each week. Track these metrics for progress

A. Incline Barbell Bench Press
3 sets of 15 reps

B. Strict Pull-ups x 3 sets
THIS IS “week 1” of the build (see below)
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
3 sets of 15 reps
**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. Reps 10-9-8-7-6-5-4-3-2-1 For QUALITY and TIME
Rest as needed to ensure all sets are UNBROKEN
***Choose a DB weight for each movement where you *could* achieve over 15 reps unbroken. This will ensure you can keep moving and won’t reach muscle failure
Flat DB Bench Press
Bentover DB Rows (both arms simultaneously)
Hang DB Clean and Press

E. 2 Rounds of “Shoulder Health” Sequence (optional, time permitting)
*Powell Raise, the goal is to be able to use 10% of your bench press max for 8-10 reps of perfect form
Powell Raise x 8-10 Reps (per arm)
Rest 1 min
Banded Pull-Aparts x 15-20 Reps
Rest 1 min

Categories: WOD