CrossFit & Strong WODs Wed Sept 25th 2019

New classes coming in October! Women’s classes in the evenings and more kids classes!
Next workshop will be running for CrossFiters! Can’t wait! Register by clicking the photo.

A.) Every 4min. x 5 Rounds:
500m Row or 400m Run or .7 Mile Bike 
5 Deadlifts @75-80% of your 1RM
*Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go. Choose the right weight and this is nasty.

*Be sure to get that cardio done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec.

B.) Accessory but highly recommended
3 Rounds:
1 Min Plank Hold
Immediately into;
20 Russian Twists with 30/20lb DB
Immediately into;
10 Barbell Sit-Ups 45/35lb.
–Rest 1min. —
Barbell Sit-Up Demo:

Cool Down:

Jog 200m then walk 200m then at least 30 sec each stretch each leg.



Wednesday 9/25
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.

A. Alternate Movements
Rest as needed between sets of each to ensure loading and quality movement
As usual, remember to begin the cycle with weights that are about RPE 7 and leave room for improvement week to week
Bench Press
Ramp-up sets as needed, then 2 x 4-6 for work sets
Ring Pullups (scale as “Rack Pull-ups”)
Ramp-up sets as needed, then 2 x 4-6 for work sets

B. Strict BB OHP
Ramp-up sets as needed, then work sets of 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.

C. “Stop” Barbell Chest-Supported Rows

Reps 10-8-6-6 (increasing, then 2 x 6 at same heavier weight)
Bar stops briefly on the ground between reps. Stay engaged and don’t relax the upper back muscles during this brief pause. Pulling from a dead-stop will increase strength!

D. Incline DB Bench
Quick build to HEAVY 5-6 rep set @ 22X1
22X1 = 2 sec to lower, 2 sec pause at bottom, EXPLODE up, 1 sec pause at top

Categories: WOD