WOD for Friday, 1/26/15:
3 rounds:
75 double unders
12 squat clean thrusters (155#/105#)
10 minute time cap
OPTIONAL positioning work:
10×2 snatch balance w/3 second pause (60#) of your 1 RM snatch
WOD for Thursday, 1/22/14:
EMOM for 12 minutes:
ODD: 5 back squats (80%)
EVEN: 8 hand release burpees
WOD for Tuesday, 1/20/15:
10-1 squat snatch (115#/75#)
1-10 chest to bar pull-ups
OPTIONAL skill work
12×1 split jerk (70%)
WOD for Monday, 1/19/15:
“Fight Gone Bad”
3 rounds:
AMRAP for 1 minute: wall balls (20#/14#)
AMRAP for 1 minute: sumo deadlift high pull (75#/55#)
AMRAP for 1 minute: box jumps (20″)
AMRAP for 1 minute: push press (75#/55#)
AMRAP for 1 minute: row for calories
rest 1 minute
OPTIONAL gymnastics work:
3xME set of handstand push-ups
(90 seconds rest between each set)
WOD for Friday, 1/16/15:
10 front squats (155#/105#)
10 box jump overs (24″/20″)
10 shoulder to overhead (155#/95#)
10 toes to bar
10 burpee muscle-ups
10 toes to bar
10 shoulder to overhead
10 box jump overs
10 front squats
12 minute cap
WOD for Wednesday, 1/14/15:
3 rounds:
8 squat snatches (145#/100#)
50′ handstand walk (20 handstand push-ups)
25 GHD sit-ups
OPTIONAL gymnastics work:
EMOM for 10 minutes:
1 legless rope climb (use legs if/when necessary)
WOD for Tuesday, 1/13/15:
10-20-30
kettlebell swing (70#/53#)*
box jumps (24″/20″)
calorie row
*if at any point the kettlebell hits the ground before the set is finished, do 10 burpees
OPTIONAL positioning work:
5×5 jerk grip overhead squat (135#/95#)
**rest 90 seconds between sets
WOD for Monday, 1/12/14:
12-9-6
squat clean thruster (155#/105#)
ring muscle-ups
(10 minute cap)
OPTIONAL post-WOD skill work:*
3x ME sets of double unders (if you get less than 20 unbroken in an effort, the set doesn’t count)
*a quick note about some programming changes you’ll be seeing over the next few months:
With the Games season quickly approaching, I want to give those of you who are are interested the opportunity to have some extra work to do that will better prepare you for what’s ahead! Some of these elements include some time caps for “task priority” WODs that will help maintain intensity, extra strength and/or skill work, and various other elements that will hope help you relieve that “itch” I sense many of you have to make sure you are as confident as possible!
One thing to keep in mind about programming and preparing for competitive CrossFit is that it’s a bit like playing “Wac-a-Mole.” Sure, you can hit one area of your fitness that needs improvement, but others tend to pop up just as quickly! This feeling is completely natural, but be VERY cautious about making sure you’re giving equal energy towards recover (hydration, nutrition and sleep) as you are towards your training! Symptoms of overtraining don’t hit you all at once. Rather, they sneak up on you over the course of months, which at that point it also takes months to recover and be back to normal!
Also, notice that I put OPTIONAL! If you are someone who doesn’t have any desire to compete, then there is no need to do anything beyond the normal class WODs! Feel free to let me know if you guys have any more questions!
New CFA Programming Phase… Read More »