Wednesday – 8/10/2016
8 x 2:00
Squat Clean + Squat Clean
- Start with a weight you are confident you will be successful with in the first round.
- Increase weight from round to round based on successful lifts and feel.
- If you perform the complex successfully on two consecutive rounds, you must increase weight.
- If you fail to perform the complex on two consecutive rounds, you must decrease weight, then build back up.
10 Strict Chin-Ups
10 Kettlebell Goblet Squats 70/53#
10 Chest-To-Bar Pull-Ups
10 Russian Kettlebell Swings 70/53#
For those of you that came in and completed the first day of our new squat cycle, congratulations! Now… drink a quart of water, grab a foam roller, and start recovering.
“But what did we just do?!” you ask?
Well you started a squat program in order to get strong and flexible that’s been adapted from this one developed by Spencer Arnold for the sport of weightlifting.
Our version here at CrossFit Woodbridge is a little different, using our recently established 1RM Back Squat to determine the weights for each day, and less frequent squat sessions so that we can do all sorts of other fun fitness without getting bored or losing sight of things that don’t involve a barbell like running fast, jumping high, and doing handstands!
In order to get the most out of the program, GO HERE, type in your 1 Rep Max Back Squat, print, and come to class ready to work hard and then recover.
Now, back to walking down the stairs backwards…
Tuesday – 8/9/2016
Strength: Bench Press
Find your 1RM
Test: 4:00 to find Max Unbroken Double-Unders
Accessory Work For The Week Of Monday 8/8/2016:
- Spend 2:00 in a Jefferson Curl/Panda Stretch: three times this week
- Accumulate 5:00 in a plank: twice this week
- 100 Banded Tricp Push-Downs: twice this week
- 3×30 GHD Hip Extensions: twice this week
- 3×20 Med Ball Russian Twists: three times this week
This represents work to be done in addition to attending classes regularly. These exercises are a great way to “fill in the gaps” of strength, mobility, and control necessary to excel at the functional movements and classical lifts we practice and perform day-in and day-out.
Monday – 8/8/2016
Strength: Squats (Day 1/20)
4 x (7 Front Squats + 13 Back Squats) @ 55% of Back Squat 1RM
Perform this as 4 sets, all at the same weight. Each set is a total of 20 reps; 7 front squats immediately followed by 13 back squats. Rack the bar after the 7th front squat (do not take a rest), set up to back squat, take the bar out of the rack again, and perform the next 13 back squat reps to complete the set.
20 Box Jumps 24/20″
10 Burpee Box Jumps
Sunday – 8/7/2016
Open Gym: 10:00AM – 12:00PM
Come in and do a WOD you missed with friends, or work on a weakness with a coach!
Back Squats 185/125#
Bench Presses 155/105#
Alternating Air Squats
Friday – 8/5/2016
“Fight Gone Bad”
3 Rounds for Max Total Reps
1:00 Wall Balls 20/14# 10/9′
1:00 Sumo Deadlift High Pulls 75/55#
1:00 Box Jumps 20″
1:00 Push Press 75/55#
1:00 Row (Calories)
Feeling brave? Go for the championship version and complete 5 rounds!
Thursday – 8/4/2016
8 x 2:00
3 Touch-And-Go Deadlifts at 60% of 1RM.
Focus on holding good posture and using impeccable technique. All 24 reps should be done at the same weight, 60% of your 1RM.
20 Renegade Rows 30/20#
then, with the time remaining until 5:00…
AMRAP Burpee + Pull-Up + Toes-To-Bar (=1 Rep)
Score = Total Reps of (Burpee + Pull-Up + Toes-To-Bar)