CrossFit, Strong & Sweat WODs Wed April 3rd 2019

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A.) Cardio & Lift

(0-5 min)

Row 1000m or Bike 1.5 Mile bike or Run 1000m (2 times around plus to the corner of Lamont)

10min. to establish:
3 Rep Max Hang Power Clean

Run 1000m or Row 1000m or Bike 1.5 miles

10min. to establish:
3 Rep Max Deadlift

Score is hang clean and deadlift max combined.

Try and put a solid effort into that cardio please! That makes or breaks the workout 🙂

B.) Extra Credit:
5 Rounds:
30sec. of barbell sit-ups
immediately into;
30sec. of reverse sit-ups (holding the bar in front of you while lying on your back)
30sec. Rest


Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:

One-Arm DB Rows (knee on bench) x 15 Reps (lighter) then 3 x 8-10 (heavier)
Rest 2-3 min after both arms
Dips x Reps 8-6-4 (increasing difficulty) + 1 x MAX REPS with BW
Rest 2-3 min

B. Towel Pull-ups (alternate side to side each rep)

Choose Rep scheme based off “Max Standard Pull-ups Unbroken”

>20 Pull-ups = 8 sets of 8 reps
15-19 Pull-ups = 8 sets of 6 reps
10-14 Pull-ups = 6 sets of 6 reps
5-9 Pull-ups = 8 sets of 4 reps
3-4 Pull-ups = 8 sets of 2 reps
2 Pull-ups = 10 sets of 1 rep

For those that cannot do Pull-ups, scale as needed with the suggested reps based on the difficulty of your chosen scaled movement

C. Renegade Rows – 4 sets of 8 reps (per arm)
First 2 sets progressive increase of weight
Final 3 sets with heaviest/challenging weight
Rest as needed after completing both arms

D. Reps 10-9-8-7-6-5-4-3-2-1 For QUALITY and TIME
Rest as needed to ensure all sets of both movements are UNBROKEN

DB Hang Power Clean and Push Press (one DB in each hand)
8 Reps of DB Bench Press after each set of HPC&PP


21min. EMOM:
Min 1.) 10 DB Bench Press 45/25+
Min 2.) 10 Back Squats 135/95
Min 3.) 12 BurpeesRest 5min.3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. of Push-Ups
1min. Rest

*Shoot for the same DBs for both movements and don’t rush the movement. Good form and time under tension is more important then reps on movements like this 🙂

*Barbell is coming from off the ground on part 1. Some of you may use the actual bench instead of the DBs if you like. Just need a few of you to share it.

*15 Burpees for advanced

Categories: WOD