CrossFit & Strong WODs Wed Oct 23rd 2019

Controlled articulations rotations! Improve mobility and control of upper body joints. Create a repeatable warm up tailored to you. Lower body coming next (December).


A.) Snatch
15min. to hit a 3RM “Touch and Go”
*Work on not losing your hook grip, being smooth through the hips (down and and up), and keep your feet in place. Being able to move quickly through these is going to be crucial for good scores on the open events to come.
*Rest 60sec. Between Sets. (Watch the clock. Build slow since 60sec. isn’t a lot of time.)

B.) CHALKolate Chip
18min. to finish…
40 Cal Assault Bike or Row or 600m Run
30 Toes-To-Bar
20 Wall Balls 20/14
10 Deadlifts 225/155
5 Muscle Ups (Ring or Bar)
10 Deadlifts 225/155
20 Wall Balls 20/14
30 Toes-To-Bar
600m Run or 40 Cal Bike/Row
Muscle-Up Scale: Box Muscle Ups (
or 15 GHD Sit-Ups (make sure you know the right positioning on that)

Cool Down:

Jog 200m + Walk 200m then spend :30sec-1min on each of these stretches



Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.

A. Alternate Movements
Rest as needed between alternating movements to ensure optimal quality of sets and reps
For Both Movements.
Build to 3-RM making sure to keep fatigue low in ramp-up sets
Bench Press
Ring Pullups (scale as “Rack Pull-ups”)

B. Strict BB OHP
Build to 3-RM making sure to keep fatigue low in ramp-up sets
(see Squat example from Day 1 for ramp-up procedure)

C. Alternate x 3 sets each:
Pendlay Rows x Reps 10-8-6 (increasing to tough 6)
Rest 1-2 min
Dips x Reps 8-6-4 (increasing to tough 4)
Rest 1-2 min

D. AMRAP 5 min for UNBROKEN sets/reps:
5 Pushups
5 Inverted or Ring Rows

Categories: WOD