WOD/Events

Strength

3 Rounds for QUALITY

:30 Hollow Hold
:30 Rest
:30 Right Side Plank 
:30 Rest
:30 Left Side Plank
:30 Rest
15 GHD Sit Ups (Fx: Weighted Sit Up)

Rest 2:00

Conditioning

AMRAP 6

10 Right Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Right Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
10 Left Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Left Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)

Post-WOD Finisher

Accumulate
2:00 Deadhang 
2:00 Overhead Plate Hold (45/25)

Switch movements when you break.

Strength

5 Sets
3 Push Press @80 – 85%

Time Cap 12:00

Conditioning

4 Rounds
5 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Wall Balls (20/14)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength

E3MOM 15
Romanian Deadlift
1: [email protected] – 45%
2: [email protected] – 45%
3: [email protected] – 45%
4: [email protected] – 50%
5: [email protected] – 50%

% Based on 1RM Deadlift

Conditioning

AMRAP 11
3 – 6 – 9 – 12 – 15…
Toes to Bar
100m Run Between Rounds

We’re coming up on the first DEXA scan at Ballston CrossFit this Saturday! Sign up for a before/after scan for $150, or a one-time scan for $90.

Warmup

Thunderstruck (play the song, then do a burpee every time they said the word “Thunderstruck”)

Shoulder Mobility– we used this video last week, so pick a few different ones and do those (spend ~10-15 mins on this). 

Strength

A) Close Grip Push-Ups– 4xME
B) Inverted Rows– 3xME 

I chose these Close Grip Push-Ups over “Diamond” Push-Ups because you get the same effect, without having to put your shoulder in an undesirable (internally rotated) position. 

As for the inverted rows, do your best to figure out a SAFE way to do them in/around your home. If you google it there are many ways to skin this cat, I will leave up to you what you decide is the best (please read: SAFEST) way to do them at home.

And yes, there is supposed to be one more set of Push-Ups than Rows.

Conditioning

22-16-10

Thrusters
Burpees over an Object 

If you have something to do thrusters with (DB/KB/whatever) please use that (do half of each set on each side if it’s only one object), OR do double the amount of jumping lunges.  Then do your burpees over said object, or just set something on the floor and do them over that

Conditioning

Do 30-60 minutes of Steady State Cardio- Run, Bike, Swing, etc

I can’t believe I’m saying it but here we are- find something you can do whether it be Biking, Swimming, Elliptical, or even…Running. And do it for 30-60 minutes straight.  Believe it or not it is actually a skill that could come in handy one day, for something… I guess.

We’re just a few days away from the first DEXA scan at Ballston CrossFit this Saturday! Sign up for a before/after scan for $150, or a one-time scan for $90.

Warmup

2-3 mins of Jump Rope

Then…

10 Burpees 
10 V-Ups 
10 Air/Feet Together Squats 
-2x- 

Strength

A) Cyclist Squats– 4×20
B) Skater Squats– 4x 8-10 e/s   

For the Cyclist Squats you will want to find something to stand on and raise your heels- a weight plate or small piece of 2×4 works well.  You will keep your feet together (extra points for keeping your knees together too) and squat as deep as you can without allowing your back to round too much.  Add weight as desired/available. 

On the Skater Squats you will do them one leg at a time- start with no weight, and build up as you’re able.

Conditioning

-6 Rounds-
Work 1 min: Rest 30 sec
20 Down-Up Tuck Jumps (Fx= 15)
50 Double Unders (Fx= 35 DUs or 75 Singles) 

Basically you’re trying to do all 20 Down-Up/Tuck Jumps in one minute, rest for 30 seconds, then do all 50 Double Unders in 1 minute, then rest for 30 seconds- repeat 6 times.

Warmup

2-3 minutes Monostructural Movement (jump rope, run, jumping jacks, row, etc)

-2 Rounds-

5 Close Grip Push-Ups
10 Hollow Holds
15 Air Squats
10 Wall Slides

Pick a few more of these shoulder mobilizations and go to town. 

Strength

A) Single Arm Straddle Press– 3x 8-10 e/s
B) Single Arm Row– 3x 10-20 e/s 

A Straddle Press is exactly like the video, but instead of having your legs in front, you put them out to the side as wide as you can.

This will be a super set, so find an object of some sort that you can press with one hand, and one that you can row with one hand, and use that for each- you’ll do your 8-10 presses on one side, then the other. Then hop up and do the rows on one side, then the other. 

Conditioning

-5 RFQ-

10 Bench Dips
50m Bear Crawls
20 Curtsey Lunges (alternating) 

This workout is meant to be done for QUALITY, not for time- 5 rounds in a decent amount of volume so slow it down and focus on doing good reps, not doing it fast. For the bench dips, do your best to find something like a couch or chair, just make sure it’s fairly stable before you start going HAM on it lol. As always, if you can find an object to hold to increase the difficulty of the lunges, please feel free.

Warmup

If you want more general

Or

If you want more specific 

OR

you can always do both 😃 

Conditioning

10x200m Sprints
*rest as needed to maintain fast pace (80%+ of top speed)

Warmup

-2 Rounds-
25 Jumping Jacks  
10 Box Jumps
10 Air Squats
5 Push-Ups 

3-4 mins achilles smash (watch the vid, it’s worth it)  

Conditioning

Work 2:00/ Rest 1:00
Until you complete:
75 Box Jumps (24/20) (Fx: 50)

But…
Start each interval with:
15 Burpees (Fx: 10)

Goal on this is to get moving fast! You’ll want to finish those burpees in the first minute so you can have a whole minute to work on knocking out Box Jumps.  Then of course rest for 1 minute and repeat until you finish 75 Box Jumps.  This will of course mean you’ll need a “box” of some sort- if you have one at home, great! If not then my suggestion is to use a park bench of some other suitable (read: stable!) platform.  I often find 2-3 steps works well too.

Core

A) Plank Down-Ups– 4×30 
B) 4 Count Flutter Kicks– 4×30 

These will be done as a superset- so alternate between sets of Plank Down-Ups and Flutter Kicks.  A 4 count flutter kick just means you’ll kick 4 times to make 1 rep. Think “one-two-three-ONE, one-two-three-TWO, etc”