WOD

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.

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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

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.

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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.

 

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

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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

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

 

8am Endurance- Partner Endurance
Pick your poison- Bike or Rower
35 Minutes, as many calories as possible.
1 person bikes or rows,
1 person runs 600 (the end of the sidewalk)
Switch off and on.
Score is calories +every run counts as 10 points. so mark your runs when you get in.

9 am Mobility

10am Partner Chipper
500 Meters sled push, switch whenever you want, Down and back is 100m
100 Wall Balls
500 Meter Run (both Partners) with the heaviest slam ball you can find. switch the ball whenever you want (run 400, then a quick 100 when you get back.
100 DB Snatches (split how want)
500 Meter Rower Sprint (1 person finishes their entire 500m then the next person goes, don;t go to the next movement until both have rowed 500M)
100 Slam balls over the shoulder
500 Meter Ski erg… total.. split how you want

*Run to the ski erg when it is open, at anytime during the wod.. you can start with it if you want… if there are a lot of teams waiting for it at the end do 40 cals on the bike)

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