WOD: Mid Summer Cycle, week 4/6

July 25-July30

Monday

Strength/Skill

Escalating Density Training

EDT 1: front squat/ring row

  • for 15 minutes, alternate between front squats and ring rows
  • rep goal for the front squat: 40-50
  • rep goal for the ring row: 60-70
  • stop when you hit your rep goal. If you have plenty of time on the clock, add load/increase RR difficulty next week. 

EDT 2: deadlift/push up

  • pick a load that feels challenging for 10 reps. 
  • for 15 minutes, alternate between deadlifts and push ups
  • rep goal for the deadlift: 40-50
  • rep goal for the push up: 75-100
  • stop when you hit your rep goal. If you have plenty of time on the clock, add load/increase PSU difficulty next week. 
  • loading: 
  • -if you hit your rep goal last week, add 10-20lbs on the squat and deadlift. 

Tuesday

Strength/Skill

Rowing Technique:

  • basic order of operations
  • maximizing the first 10 strokes
 

#crossfitrowingwod

  • in teams of two, with one one athlete working, one resting
  • on a 3’ clock:
  • row 500m
  • AMRAP burpee
  • repeat 4x each

Wednesday

Strength/Skill

the midweek warm up:

  • 400m run
  • 50 ring row (high rings, easy)
  • 50 push up
  • 80 air squats
  • 80 kettlebell swings

Runnin' Fran

  • 21-15-9 reps of
  • thruster 95/65
  • pull up
  • run 400m (long course) after each round

Thursday

Strength/Skill

Unilateral Kickassery

  • switching on the minute, for 16’
  • minute 1: single leg deadlift x5 (double KB)
  • minute 2: double KB bulgarian split squat x5
  • minute 3: single arm barbell press x5
  • minute 4: single arm renegade row x5
  • -add load from last week-

-or-

ROMWOD warrior series 

Runnin On Empty

 

2 mile run, for time.

Friday

Strength/Skill

Escalating Density Training

EDT 1: back squat/bent over row

  • pick a load that feels challenging for 10 reps 
  • for 15 minutes, alternate between back squats and bent over rows
  • rep goal for back squat: 40-50
  • rep goal for bent over row: 40-50
  • if you hit your rep goal last week, add 10-20lbs. 
  • stop when you hit your rep goal. If you have plenty of time left on the clock, add load next week. 

Friday Finisher: farmer carry/beast crawl/TGU

  • for 15’, alternate between farmer carry/beast crawl/TGU
  • farmer carry goal: stop sign carry, up to 120% bodyweight
  • beast crawl goal: 30 meters (down/back/down on the north side)
  • TGU: 3 reps unbroken per side, with max load (heavier than last week)
  • shoot for a consistent 7/10 effort. Constant movement, never failing. 

Saturday

Strength/Skill

Badonkadunk

  • AMRAP for 20’, in teams of three:
  • #1 drags a sled down the alley and back (use 1/2 bodyweight, or close to it)
  • #2 gets AMRAP walllball
  • #3 gets AMRAP deadlift 95/65
  • switch stations on return of the runner.

Monday

Strength/Skill

Escalating Density Training

EDT 1: front squat/ring row

  • for 15 minutes, alternate between front squats and ring rows
  • rep goal for the front squat: 40-50
  • rep goal for the ring row: 60-70 legs elevated, rings at hips
  • stop when you hit your rep goal. If you have plenty of time on the clock, add load/increase RR difficulty next week. 

EDT 2: deadlift/push up

  • pick a load that feels challenging for 10 reps. 
  • for 15 minutes, alternate between deadlifts and push ups
  • rep goal for the deadlift: 40-50
  • rep goal for the seated press: 40-50
  • stop when you hit your rep goal. If you have plenty of time on the clock, add load/increase PSU difficulty next week. 
  • loading: if you hit your rep goal last week, add 10-20lbs on the squat and deadlift. 

Tuesday

Strength/Skill

Rowing Technique:

  • basic order of operations
  • maximizing the first 10 strokes

#crossfitrowingwod

  • in teams of two, with one one athlete working, one resting
  • on a 3’ clock:
  • row 500m
  • AMRAP burpee
  • repeat 4x each

Wednesday

Strength/Skill

the midweek warm up:

  • 400m run
  • 50 ring row (high rings, easy)
  • 50 push up
  • 80 air squats
  • 80 kettlebell swings

Balanced Athlete 3.0

  • 21-15-9 reps of
  • snatch 115/85
  • strict ring dip
  • 125 double under after the rounds of 21 and 15

Thursday

Strength/Skill

  • Unilateral Kickassery
  • switching on the minute, for 16’
  • minute 1: single leg deadlift x5 (double KB)
  • minute 2: double KB bulgarian split squat x5
  • minute 3: single arm barbell press x5
  • minute 4: single arm renegade row x5
  • -add load from last week-
  • -or-
  • ROMWOD warrior series

Runnin On Empty

2 mile run, for time.

Friday

Strength/Skill

Escalating Density Training

EDT 1: back squat/bent over row

  • pick a load that feels challenging for 10 reps 
  • for 15 minutes, alternate between back squats and bent over rows
  • rep goal for back squat: 40-50
  • rep goal for bent over row: 40-50
  • if you hit your rep goal last week, add 10-20lbs. 
  • stop when you hit your rep goal. If you have plenty of time left on the clock, add load next week. 

Friday Finisher: farmer carry/beast crawl/TGU

  • for 15’, alternate between farmer carry/beast crawl/TGU
  • farmer carry goal: stop sign carry, up to 120% bodyweight
  • beast crawl goal: 30 meters (down/back/down on the north side)
  • TGU: 3 reps unbroken per side, with max load (heavier than last week)
  • shoot for a consistent 7/10 effort. Constant movement, never failing. 

Saturday

Strength/Skill

Badonkadunk

  • AMRAP for 20’, in teams of three:
  • #1 drags a sled down the alley and back (use 1/2 bodyweight, or close to it)
  • #2 gets AMRAP walllball
  • #3 gets AMRAP deadlift 95/65
  • switch stations on return of the runner.

Tuesday

Strength/Skill

assistance:

  • pressing snatch balance 1-1-1
  • heaving snatch balance 1-1-1
  • snatch balance 1-1-1
  • heavier than last week. Goal for snatch balance: 105%+ your snatch 1rm

weightlifting:

  • snatch 2x1 at 80%, 2x1 at 85%, 2x1 at 90%, 2x1 at 95%

Feats of strength:

 
  • 400m plate pinch walk- one in each hand

Thursday

Strength/Skill

Saturday

Strength/Skill

assistance:

  • oly complex, with up to 60% of your 1rm:
  • halting power clean (knees)
  • front squat
  • push jerk
  • split jerk
  • 5 sets.

weightlifting:

  • clean and jerk  2x1 at 80%, 2x1 at 85%, 2x1 at 90%, 2x1 at 95%

feats of strength:

 
  • plate push, 3x30m