CrossFit &Strong WODs Wed Oct 9th 2019

Don’t miss this clinic! Just in time to get dialed in for the Open!


A.) For Time:

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225
Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35min. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. Essentially looking at a “Holleyman” style WOD here with a mile run. ENJOY! Go fast 🙂

*We’ve done something similar a few months back, but with Power Cleans.

ADV 30/20lb ball


Cool Down:

Walk 200m then:

1 min each side calf smash
Pigeon pose: 1 min each leg


Wednesday 10/9
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Close-Grip Incline Barbell Bench Press (hands 12-16’’ apart, elbows in)
1 x 15 (lighter)
3 x 10-12 (all with same heavier weight, shy of failure)
1 x 8-10 (heaviest, to fatigue)
B. Strict Pull-ups
Choose a # of reps to try and accumulate in 5-6 sets (Rest 2 min b/w sets)Advanced = 50-60 Reps
Intermediate = 25-30 Reps
*If unable to achieve 25-30 Reps in 5-6 sets, use the “ADV” number of 50-60 Reps and scale by one of the below methods:Rack Pull-ups
Band-Assisted Pull-ups

C. Seated DB Lateral Raises
2 x 20 (light)
2 x 15 (moderate)
2 x 10-12 (heavier, but without use of momentum)
D. 8 Minutes to Accumulate as many Push-ups as Possible:
Every time you break a Push-up set, complete:
6 Reps of Heavy DB Snatch (alternate arms)
8 Reps Barbell Curl unbroken***Make sure to scale Push-ups as needed by elevating hands so that you can achieve at least 15 quality reps on the first set
E. Banded Pushdowns (see video demo)
Accumulate 60 reps
Start with one big set of 15-20 reps and then sets of 5-10 reps remainder of the way.


Categories: WOD

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