WOD

Booyah, big week!

CrossFit’s Weekly WODs

Monday: OHSQ’s, Pull-ups, and DB Overhead Lunges

Tuesday: Snatch Balances and Hip Extension Work – come train!

Wednesday: Bench Presses and 400m Row Sprints

Thursday: Cleans 95/65, Deadlifts 95/65, Bent Over Rows 95/65, Presses 95/65,  and a Run

Friday: 18.3

Saturday: Team workout to be determined 🙂

 

Weightlifting Conjugate:

Monday: Speed Strength Snatch

Snatch from 12″ Blocks 4×2 70%, 4×2 75%, 4×2 80%

Safety Squat Bar on Back, Box Squat 10×2 65% of Low Box Max +25% chains, wide stance

Forward Banded SN Romanian Deadlift 5×5

40 jumps Vest + PVC SN

Banded GM’s 200x

Banded Ab Mat Sit-ups 4×25

 

Tuesday: Sleds Work Session

Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Max Effort Lower Body

Close stance Low box Chains Straight Bar for Max

Rack Pull with bands 5×3

Walking Resist Twist w/ Band 5×5/side

Unweighted Strict Hypers 200x

 

Friday: Lower Body Accessories

Belt Squats 5×10

Walking Lunges Overhead 5×12/side

Reverse Hypers Angle with Bands 180lbs 2 1” Bands 4 sets

Banded Pull-Throughs 5×20

Hollow Rocks do 100

 

Saturday: Max Effort Upper Body

3 Chains/side Full Bench -Duffalo Bar (DB)

Close Grip 3 Board 3×12

Seated Cable Row 5×10 band it

Underhanded Straight 5×10

 

Sunday: Rest

 

Conjugate Powerlifting:

Monday:

Weighted Vest use your arms

Above Parallel Box Squat, Normal Stance, Duffalo Bar

45 degree GHD Barbell Hip Extension 5×8

Hip and Back Extensions 5 Sets

Freedom Marching 4×75

Cable Oblique Crunches 3×15/side

 

Wednesday:

Close Grip Bench Press Against Chains K: 2/side

Flat DB Bench 3 sets max reps with K:40’s

Rope Cable Extensions 5×10

DB Rows 5×10

Underhanded Straight 5×15

KB Shot Puts, set up right, reverse it hard!

 

Thursday:

Weighted Vest use your arms 30 seated jumps

Reverse Hypers 5×12

L-Hang Holds 10 Max Effort Holds

Banded 200x hamstring curls

Do 100-200 of them Banded triceps Extensions

 

Friday:

Normal Stance, Straight Bar Box Squat with Chains 12×2 K: 155 and 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Glute Ham Raises 5 sets

Sideways Sled Marching 200m K: 2

Allen Lift 5×8

 

Saturday:

Duffalo Bar Straight Weight 8×3, K: 100

Band Resisted Dips 4 sets

Decline Elbows Out DB’s 4 sets

Low Row on the Belt Squat 5×8

100 Barbell Rows pick a weight and get it

Band Rotators 3x burning/side

 

Body Scan is coming back!

Here’s the link, check it out:

https://www.bodyspec.com/scan-me/lynnwood_crossfit/2018-03-20

 

 

 

The forthcoming awesome…

Monday: Repeat 18.1 or 21-15-9 Hang Sq Snatch 95/65, Burpees over Bar ***TDE: 30 wall squats***

Tuesday: Back Squat x3 ***TDE: 3 minutes in a plank***

Wednesday: 15 GHD Sit-up, Row 250m, 35 DBLU, trade rounds 4 each ***TDE: 30 burpees***

Thursday: Push press for max 5 ***TDE: 30 push ups***

Friday:18.2 ***TDE: 30 wall squats***

Saturday: Deadlift x5 *** subject to change  ***TDE: 3 minutes in down dog***

Sunday: ***TDE: 30 wall squats, 30 burpees***

 

Weightlifting Conjugate:

Monday: Lower Body Accessories

Sumo Stiff SN DL 5×5 Leg Press 3×30

Reverse Hypers Angle 270lbs 3 sets

Banded “Running” Hammy Curls 4×50

L-Sit Holds accumulate 90 seconds

 

Tuesday: Max Effort Upper Body

Close Grip Pin Press 10 Middle Grip -MultiGrip Bar (MGB)

Flat DB Bench go heavy 5’s we’ve got 100’s and 125’s

Seated Cable Row 5×10 band it

Wide Mag Grip 5×5

 

Wednesday: Upper Body Accessories

Wobble Seated Military 150x

Jerk Landing Position, split and bar overhead 5 sets of 3 exertions

Single DB Overhead triceps 5×20

Rope Cable Extensions 5×10

Archer Pull-Ups do 25/side

Lying Rear Delts DB 5×20

 

Thursday: Rest

Friday: Speed Strength Clean and Jerk

Clean from 4″ Blocks and jerk 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands

Clean against bands, follow with 20×1 log jerk, build to heavier

Clean Pulls against Bands 20×1 50% of best clean, +25% bands

Kneeling w/ DB’s 40 jumps

Easy Hypers 5×30

Frontal Plane Raises 6×12

 

Saturday: Absolute Strength Snatch

Power Snatch from 8″ Blocks

Overhead Squat work to Max

Press right at Chest at the shoulders 5 sets of 3 exertions

KB Shot Puts 5×20 throws

Reverse Hypers 180lbs 5×12

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

Holding DB’s at the shoulders

Lightened Method Deadlift Sumo set up the pads correctly in the rack

Zercher Squat 5×3, go heavy Inverse

Curl Negatives 25x, 3-5 at a time

Reverse Hypers 3×20

One Handed Farmers Walk 3 trips/side

 

Wednesday:

Regular Grip Pin Press Straight Bar against bands J: 1” K: Micro Doubled Same as for Rack Pull Deadlifts

Max Reps 135/85 in 3 Minutes

Elbows Out DB Extensions 3×15

T-Bar 5×15 lightened method with a monster mini

Wide Mag Grip 5×10

Sledge Hammer Sideways 5×12/side, slam it HARD

Thursday:

40 seated jumps Holding DB’s at the shoulders

Reverse Hypers 5×10

L-Sit Holds 10 Max Effort Holds

Lying MedBall Between Feet 200x

Triceps extension with A band Do 100-200 of them

Friday:

Normal Stance, Straight Bar Box Squat with Chains 12×2 with K: 120 and 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Strict Reverse Hypers 5 sets

Bandy Side Step Ups 100x

GHD Sit-ups 5×20

 

Saturday:

Duffalo Bar Straight Weight 8×3, K: 95

Underhanded Grip Banded Bench 5 sets

Lightened JM Press 5 sets

Low Row on the Belt Squat 5×8

100 Barbell Rows 95/65

Band Rotators 3x burning/side

Crazy Dayz!

Monday: Run 600m, 24 Horizontal Ring Rows, 24 GHD Sit-ups, Run 400m, 16 Horiz Ring Rows, 16 GHD Sit-ups, Run 200m, 8 Horiz Ring Rows, 8 GHD Sit-ups for Time  ***TDE: 30 Wall Squats***

Tuesday: DT Great Hero WOD 🙂   ***TDE: 30 Burpees***

Wednesday: Front Squats!!  ***TDE: 30 Push-ups to Down Dog***

Thursday: Josh  ***TDE: Accumulate 3 minutes in Plank***

Friday18.1 whatever it is, it shall be!   ***TDE: 30 Wall Squats***

Saturday: Push Press for Max 5 *** Subject to change, seems safe though…  ***TDE: 50 Hollow Rocks***

Sunday:  ***TDE: Go for a walk!***

 

Weightlifting Conjugate:

Monday: Dynamic Effort Upper Body

Duffalo Bar 4 sets close grip, 4 sets regular grip, with 50% and 25% bands 8×3

Flat Alternating DB’s 4 sets all out

Rocking DB Extensions 5×10

Bench Pull 3×20 like chest supported row but lying on a bench

Do 60 Pull-ups DB

Hammer Curls 5×10/side

 

 

Tuesday: Sleds Work Session

Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Absolute Strength Clean and Jerk

Mid Thigh Hang Power Clean and 2 jerks Sumo

Chain Deads 5×3

Isometrics: Top 1/4 OHSQ 5 sets of 3 exertions

DB Upright Rows 5×15

GHD Face-Up Twists Hold DB at arms length 200x, like a 25 should do it

 

Friday: Lower Body Accessories

Belt Squats 5×10

Walking Lunges Overhead 5×10/side

Reverse Hypers Regular with Bands 180lbs 2 1” Bands 4 sets

Sled Walks between legs 3 Trips

Standing Cable Crunches do 100

 

Saturday: Special Strengths

5 Stone Loads onto Jerk Blocks, 10 overhead lunges with something tough, 5 Kneeling broad jumps, 4 stone loads, 10 and 5, 3 loads, 10 and 5, 2 loads, 10 and 5, 1 load 10 and 5

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

Barbell on Back Wide Stance Concetric Only Goodmorning x3

Belt Squat 5×6, against bands

Split Squats 3×8, lightened method

Reverse Hypers 3×10

Barbell Side Bends 7×5

 

Wednesday:

Wide Grip 2 Board

Close Grip 5 Board 3×12

Low Incline DB Extensions 5×8

T-Bar 5×15 lightened method with a monster mini

Medium Supine Mag Grip 5×10

Standing Banded Twists 3 sets of 30/side

 

Thursday:

Barbell on Back 40 seated jumps

Reverse Hypers 5×15

Weighted Planks w/ Belt Accumulate 5 Minutes

Ankle Weights in Belt Squat 200x Freedom marching

Triceps Extensions with a bandDo 100-200 of them

 

Friday:

SSQ Blue band + 285, K orange and mini + 145 10×2

Sumo 330# w/2 1″ and 175 w/ 1″ and micro bands 20 singles

Hip and Back Extensions 5 Sets

Belt Squat Marching 400 steps

Hanging Knee Raises 100x

 

Saturday:

Multi Grip Bar w/Bands: 7×3  K: 65 Micro Bands

Log Bench Press 3 sets

Rear Banded Skull Crusher 3 sets

Banded T-Bar 5×12

75 Chest to Bar JPU’s

Lying DB Rotators 3x burning/side

Feb 12th through the 17th

Monday: “Wittman” But LCF’s version that still honors this warrior and allows us to preserve good variance in our programming.   ***TDE: 30 wall squats***

Tuesday: Tommy V Ropes and Thrusters ***TDE: accumulate 3 minutes in a downward facing dog***

Wednesday: “Hansen” LCF Version 🙂 Three rounds for time of: 2 pood Kettlebell swing, 10 reps 20 Burpees 30 Glute-ham sit-ups  ***TDE: 30 push-ups***

Thursday: Deadlifts x5  ***TDE: 30 Squats each with a different foot spacing***

Friday: Tabata Plank, Tabata handstand Hold, Tabata Push-ups, Tabata Double Unders ***TDE: 30 Lunges, different directions***

Saturday: Weighted Pull-up for Max, followed by 21-15-9 Med Ball Clean 30/20 and Pull-ups***TDE: 30 glute bridges, 30 crunches twice***

 

 

Conjugate Dreams:

Monday: Absolute Strength Clean and Jerk

Mid Thigh Hang Clean and Jerk

Banded Rack Pulls 5×3

Isometrics: OHSQ Sticking Point 5 sets of 3 exertions

DB “”Cleans”” 5×15″

Banded Leg Raises 100x

 

‘Tuesday: Lower Body Accessories

Sumo Stiff SN DL 5×5

Leg Press 5×20

Reverse Hypers Regular 270lbs 3 sets

Ankle Weight Hamstring curls on Cheese Mat 10 min

Abs: Scissor Kicks ankle Weights 200x

 

Wednesday: Rest

 

Thursday: Speed Strength Snatch

Mid Thigh Hang Power Snatch 4×2 70%, 4×2 75%, 4×2 80%

Safety Squat Bar on Back, Box Squat 12×2 60% of Low Box Max +25% chains, wide stance

Safety Squat Bar Goodmorning 10×2 80%

DB to Snatch Back Extensions 100x -ask me 🙂

GHD Sit-ups 4×25

 

Friday: Sleds Recovery Session

Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Saturday: Max Effort Lower Body

Banded Box Squat for Max

Rack Pull w/ Bands 5×3

Isometrics Top 1/4 OHSQ 5 sets of 3 exertions

KB Shot Puts 5×20/side

Easy Hypers 200x 90lbs, just swing

Sunday Rest

 

 

The CrossFit Open is coming!

Hey guys!  It’s that time of year again :). The 5 week smash session starts Thursday night the 22nd!  We’ll be running the workouts Friday all day in classes for anyone registered and for those unregistered as well.  Scaling WILL ALWAYS be in effect, so don’t think that you have to use CrossFit.com’s standard scaling or anything like that if you’re unregistered.

What Changes?

Mostly the adherence to hyper strict range of motion standards.  And the use of Judges throughout the workout.  Counting for yourself is over!  Unless the workout is super long and we can’t run two heats in the 1 hour session, then get after it, and only those that are registered will have Judges to ensure range of motion and proper counting.  Easy day.

How do I register?

Go to games.crossfit.com and it’ll be right there for you to check out.

Do I have to register?

Only if you want to see yourself on CrossFit.com’s leaderboard.  Which is actually pretty cool to see how you stack up against the world at large (albeit a fairly fit cross-section of all CrossFitters) and potentially seek to improve your score from year to year.  Otherwise, nope no need.

I thought about doing a big hullabaloo for it, and I just can’t bring myself to pitch a full fledged intramural shenanigan with shirts, and trophies and scoring, it’s all too pagentish, and high schooley, and I think far too highly of all you wonderful rock stars to peddle some sham like CrossFit Tolo to you.  You’re welcome :). Let’s watch the release, wonder at how fit the elites are, then come in and smash the version of their workout we can do, hard, and then know we’re fitter for it, and enjoy the rest of our day.

You aren’t going to get the butt you want by sitting on the one you have

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