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No sweat intro
Call us: 813-440-8882
Call us Text us
No sweat intro

WOD

Invite your friends

It's always more fun to train with friends
11
Jul

Thursday July 12th

July 11, 2018

Warm up
wrist mobility 2 minutes a wrist
Shoulder mobility 2 minutes a shoulder
50 air squats
20 Overhead squat

Review points of performance of all movement. This doesnt look like much but including your warm up set and the amount of weight you are using this going to take the entire hour.
We are going for 3 rep maxes  on the last three movements.

 

All Strength
20 Rep Back squat day…. YAAAAAAAAYYYYYYY
Warm up with empty bar, do at least 4 sets of 7 building to your 20 rep number

Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

Scroll for scaling options.
Post weights for score

Related:
• CrossFit WOD 180108 Tips With Rory McKernan
• The Front Squat
• The Thruster
• Coaching the Thruster With Cameron Soden
• The Push Jerk

Scaling
There is no need to scale this workout. Less experienced athletes should focus on consistent mechanics and only add weight when they are comfortable with the lifts.

10
Jul

Wednesday July 11th

July 10, 2018

For Classes over 16 we will split things up. Half the class will bench first, half the class will do these cardio intervals first.
Warm up 800M run
30 Push ups

Strength whether you do it first or second is bench press
10,9,8,7,6,5,4,3,2,1 Try to increase weight every two rounds.

Wod ON A BIKE OR ROWER.

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

***all of the above is 1 round, coach will call out times because the clock on your rower will stop.

Scroll for scaling options.

Related:
• CrossFit WOD 180107 Tips With Rory McKernan
• Rowing

Scaling
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

09
Jul

Tuesday July 10th

July 9, 2018

Warm up-
4 Rounds
10 Push ups
10 strict presses
Run 200

Skill/Strength- Coach led
Power Clean Progressions
Work through 15-20 reps from the power, the knee and the shin)
Push Jerk Progressions
(work on your dip and drive)

(new athletes drill technique, experienced athletes use weighted progressions)

10 Minutes to build to a heavy power clean jerk, touch and go, double. Coach will set a 10 minute clock.

5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.

Related:
• CrossFit WOD 180106 Tips With Rory McKernan
• The Pull-Up (L-Sit)
• Chad Vaughn, 315-lb. Clean and Jerk

Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.

Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks

Men: 135 lb.
Women: 95 lb.

Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks

Men: 75 lb.
Women: 55 lb.

 

08
Jul

Monday July 9th

July 8, 2018

Brand New Squat Cycle- Take the first 5 Minutes To fill out your new sheet. This is going to be really simple compared to the last one. Going to have 2 squat days programmed in so it will be over before you know it. This is one of the oldest strength programs(Called “squats and milk”) in the book and this 2 day variation is used at CrossFit Mayhem.
It will test you physically and mentally. This is an easy week. Prepare for sore legs.  Every session you attend you are going to go for 20 unbroken reps of heavy back squat, starting at week 1 with 60 percent of your 1 rep max. Your sheet has 18 sessions listed on it. Every session add 5 pounds onto your last number… and go for 20. its that simple.

We are going to warm up with 30 Squat Therapy squats
Then 2 sets of 10 empty bar squats
Then 10 reps at 30 percent of your 1 rep max,
Then 10 reps at 40 percent of your 1 rep max
Now the fun part 20@60% percent of your 1 rep max.

Wod: (beginner option you can do weighted step ups, wall walks are difficult as well, would not reccommend subbing 10,20,30,40 handstand push ups unless you are extremely good at them)

For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk

Scroll for scaling options.

Related:
• CrossFit WOD 180104 Tips With Rory McKernan
• The Pistol
• Training the Pistol – Part 1
• Scaling the Pistol With a Box

Scaling
Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option (You can scale with a box, or one leg behind the other like a coach will show you)
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl

07
Jul

Sunday July 8th

July 7, 2018

Sunday Funday

Tampa Bay Games Prep-ish      Do this in TEAMS OF 2 PLEASE, these aren’t the exact wods anyway, this is practicing the movements!
Wod 1

10 Min AMRAP

Buy In: 500 Meter Row, split however you want

30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25)

20 Bar Muscle Ups – one athlete works at a time (Int/Mas Pull Up) (Novice Ring Row)

30 Synchronized Burpees

20 Bar Muscle Ups

WOD 2- 6 minute time cap

40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)
40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9
40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)
40 Box Jumps (Elite/RX 30/24) (All others 24/20)
40 Dumbbell Thrusters

Wod 3- 5 minute Amrap

Teams of 2- 5 Minutes max effort bike cals

 

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