Workout of the Day Testing Week -Weightlifting Test- Power Clean, 1RM *Including warm up, there is a total window time of 12 minutes to find a 1RM. -Accessory Test- For max true quality reps: Strict Pull ups (unbroken w/o coming… Read more »
Workout of the Day -Conditioning- Three rounds following a 90 second on, 30 second off clock of: Shuttle Run, 120 feet then, Max Reps of: 5 Overhead Kettlebell Swings, 1.5/1 pood 5 Handstand Push ups *Shuttle run is 30 ft… Read more »
Workout of the Day -Strength Conditioning- As many reps as possible in 20 minutes of: -0:00-5:00- 10 Power Snatches, 135/85 100 meter Sprint 10 Toes to Bar -5:00-10:00- 8 Power Snatches, 145/95 100 meter Sprint 8 Toes to Bar -10:00-15:00-… Read more »
Workout of the Day -Aerobic Capacity- -Run- “Wanderer” Three sets: 600 meter Run Rest 60 seconds 200 meter Run Rest 20 seconds 500 meter Run Rest 50 seconds 300 meter Run Rest 30 seconds 400 meter Run Rest 5 minutes… Read more »
Workout of the Day -Conditioning- In teams of 2, for time: 175/125 pound Bear Complex, 30 reps One rep is: Dead-lift Hang Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead Time cap: 6 minutes In teams… Read more »
Workout of the Day -Strength Conditioning- “Standing Linda” 10-9-8-7-6-5-4-3-2-1 reps for time of: Dead-lift, 1.5 x BW Strict Press, .75 x BW Squat Clean, .75 x BW *Only 1 bar per athlete. Both the press and squat clean must be… Read more »
Workout of the Day -Strength- Dead-lift (%’s off 3RM) 77% x 3 87% x 3 97% x 3 *Base percentages off 3RM. Complete sets on a 2 minute clock. Inverted Hamstring Curl 4 x 10 *Rotate through athletes until all… Read more »
Workout of the Day -Strength- Bench Press (%’s off 1RM) 70% x 3 79% x 3 88% x 3+ *Base percentages off 1RM. Complete sets on a 90 second clock. -Conditioning- As many rounds and reps as possible in 25… Read more »
Rest Day or Optional Programming -Aerobic Capacity- -Row- Two sets: 45 seconds at Moderate Pace (SR between 28-32) 30 seconds at Fast Pace (SR between 32-36) 60 seconds at Easy Recovery Pace Rest 1 minute 1500 meters at Fast Pace… Read more »
Workout of the Day -Strength- Back Squat (%’s off 3RM) 77% x 3 87% x 3 97% x 3 *Base percentages off 3RM. Complete sets on a 2 minute clock. Dumbbell Bulgarian Split Squats 4 x 10 each leg I… Read more »
Today's CrossFit WOD
Hex Bar Jumps are an amazing exercise to build explosive power.
They’re easier to learn than snatches and cleans and provide similar (tho not the same) benefits.
If you’re technique isn’t very good on snatches and cleans yet or you (or one of your clients) has no desire to take the time to learn them, then hex bar jumps are a great substitution.