CrossFit & Strong WODs Wed Sept 18th 2019

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


A.) Push Press (Week 2 of 4 ) Superset 
After a few warm up sets complete:

Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set. (AKA “Burnout” set.
**SUPERSET with;
Lateral DB Raises to failure OR DB Shrugs to failure. (12-15 rep range for the weight.)
Rest 90sec Between Sets

B.) For Time:
1000m Row Or 800m Run or 1 mile Assault Bike
15 Power Clean and Jerks 135/95
1/0.7 Mile Assault Bike or 1000m Row or 800m Run
15 Power Clean and Jerks 135/95
Time CAP: 15min.

ADV Option: 155/105


Cool Down:

Run row or Bike 2 min

At least 1 min each side barbell trap release:


Wednesday 9/18
Lower Body Strength
-Part A and B repeat week to week. Track these metrics.
*Note that reps will be changing slightly starting NEXT WEEK. So this week will be the final week of the current rep scheme for the “repeated” movements. If you are still more than 2 reps shy of failure, GREAT WORK!! But now it’s time to start pushing the loading a bit!

A. Back Squat

Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
B. Deadlift – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
C. 3 Rounds, each round “building” in weight and effort level
Scale “knee jump” as “Tuck Jump” or “Jumping Air-Squat”Hang Squat Cleans x 3 Reps
Immediately into…
Knee Jump + 3 Broad Jumps
Rest 2-3 min
D. Front-Rack Reverse Lunges (alternating legs)
Reps 12-10-8 (increasing weight each set)
Reps are TOTAL, so 6-5-4 “per leg”
***Note that low reps mean weights are heavier (this is “strength” day)


E. 2 Rounds:
Weighted Plank x 30-45 seconds (heavy)
Barbell Ab Rollouts x AMRAP (-2) = 2 reps left “in reserve”
Rest as needed to ensure heaviest weight on Plank on second round


Categories: WOD