Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Oct 24th 2020

Strength & Conditioning:

For Time: (Time CAP: 35min.)
Power Clean or Power Snatch – 23,000lbs
Immediately into;
150 Cals of Choice
Squat – 23,000lbs.
Immediately into;
150 Toes-To-Bar
Bench – 23,000lbs.

Rules of this workout:
1.) You may choose any weight you like to hit the 23,000lbs. Go really fast with lighter weights or go a little slower with heavier weights? I created this style so that everyone gets a chance to have fun in their own way.
2.) Ladies weights are 15,000lbs.
3.) You may do this is ANY ORDER, but you must finish the entire section before moving to the next. No splitting things up.
4.) The weights work out to be 115/75 for 100 reps each (200 total) so work your customs numbers off of that.


Part 1.) Conditioning + Core

40sec. Star Plank Left Side
40 Squat Jacks
40sec. Star Plank Right Side
40 Squat Jacks
40sec. Star Plank Left Side
40 Squat Jacks
40sec. Star Plank Right Side

Part 2.) Full Body Circuit
For Quality:
Russian Twists (L+R= 1 rep)
Bodweight Lunges (L+R= 1 rep)

* ON the Lunges today, you are staying on the same leg for all the reps and then switching to the other after all reps are completed. You are following a 30X0 Tempo as well. (3sec. down, 0sec. at the bottom, shoot up, 0sec. at the top…. Repeat)

**ADVANCED OPTION: Pistol Squats instead of Lunges (L+R= 2 reps)


With a partner!
35 min to finish…
1 Mile Run (200m intervals)
50 DB Squat Cleans 50/35s
50 DB Push Press
50 Toes to Bar
1200m Run (200m intervals)
40 DB Squat Cleans
40 DB Push Press
40 Toes to Bar
800m Run (200m intervals)
30 DB Squat Cleans
30 DB Push Press
30 Toes to Bar
400m Run (200m intervals)
20 DB Squat Cleans
20 DB Push Press
20 Toes to Bar

Advanced groups can use a 95/65lb bar.

Da Daily D:

“Annie’s Got A Gun”

For Time:
Double Unders
DB Power Cleans 30/20s

One of my all time favs!

Have a partner? Double the #s and go “Team” style! We’ve done that before in CrossFit and people loved it!

Full Body Aesthetics: Day 13 Cycle 4

High Intensity Full Body Day

100 DB Step-Ups (heavy as possible. Left + Right = 2 reps)

100 Banded Push-Ups

100 Chin-Ups (underhand grip)

100 Banded Pull Aparts

100 Banded External Curls

100 Double DB Overhead Extensions

105 Hanging Knee Raises (Add a 10lb DB or a band for extra resistance)
*Rep scheme is 5 oblique right side, 5 oblique left side, 5 regular front knee raises. So 7 rounds of that = 105 reps

Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, 2min. and move onto the next station. If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.

As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea of this week after completing last week.

Categories: WOD