WOD - Strongpoint CrossFit

WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice

Skill

Ring Pushup

Ring Dip

Metcon

Metcon (Time)

Partner WOD!

60/50 Cal Assault Bike

40 Chest to Bar Pull Ups

40 Ring Dips

200m Sled Pull (135/95)

40 Chest to Bar

40 Ring Dips

400m run (together)

40 Chest to Bar

40 Ring Dips

200m Sled Pull
Split calisthenics, bike and sled pulls 50/50ish. Both partners complete the 400m run together.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Two rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

5 Push Press

Smash party, post chain floss

Weightlifting

Clean and Jerk (3×[email protected]% E3M)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

Wall Ball (20/14, 10’/9′)
Rest two minutes

Metcon (Time)

9 Squat Cleans (135/95)

90 Double Unders

7 Squat Cleans

70 Double Unders

5 Squat Cleans

50 Double Unders

Accessory Work

Plyometric Snatch (5×[email protected]% of Snatch 1RM)

Tempo Front Squat 33X1 (4×[email protected]%)

3 second eccentric, 3 second hold at bottom, fast up, quick stop at top

Dumbbell Box Jump (2×8)

Depth Jump (2×4)

SS with DBBJ

Extra Credit

Metcon (6 Rounds for time)

6 rounds:

Burpee Broad Jump 25′

200m run
Rest 2 minutes between intervals

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

7 Calorie Row

50m DB Waiter Walk

50m DB Waiter Walk (opp hand)

10 Pushups

Smash party, shooter’s choice!

Skill

Handstand Pushup

Metcon

Accessory Work

Metcon (Time)

50 Calorie Row buy in and then…

21-15-9

Handstand Pushup

Toes to Bar

Power Snatch + OHS + Snatch (5×1(1+1+1)@70% of Snatch 1RM)

Bench Press (3×[email protected]%)

Snatch Pull (4×[email protected]% of Snatch 1RM)

Muscle-ups (3 [email protected]% of max U/B set)

*Ring

Extra Credit

Farmer’s Carry (15 minutes to establish 50′ unbroken max)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

250m row

5 DB Man Makers

Smash Party, Banded OH

Skill

Kipping Pull Up

Metcon

Metcon (Time)

1600m run

30 Pull Ups

800m run

30 Pull Ups

400m run

30 Pull Ups
*20 minute cap. Each incomplete rep at the end of 20 minutes = 1 second. Runs = 1 rep.

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%)

Front Squat (3×[email protected]%)

Shoulder Press (3×[email protected]%)

Deficit Handstand Push-ups (3 sets @4″/3″)

*Choose a rep scheme that challenges you, but you’re able to maintain across all work sets. Kipping is allowed.

Extra Credit

50′ Yoke Walk (1×50′)

15 minutes to build to a max unbroken 50′ Yoke walk


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pass Through

5 Around the World

15 Pull Aparts

Two rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg, Squat Holds

Weightlifting

Torokhity Snatch Complex (4×1(1+1+1)@70% of 1RM E2:30)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Accessory Work

High-Hang Clean (Build to a [email protected]%)

High-Hang Clean (2×2 Drop Set)

Decrease 5-10% from single.

Back Squat (3×[email protected]% of 1RM)

Single Leg RDL (3×8/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with Iso back extension

Isometric Back Extension (3x:45)

Superset with RDL

Extra Credit

Metcon (9 Rounds for time)

Run 4x200m

Rest 1 minute/effort

Run 3x300m

Rest 1 minute/effort

Run 2x400m

Rest 1 minute/effort
Rest 3 minutes between each round (when distance increases)


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice

Metcon

FREAK (Time)

21 Thrusters

21 Pull ups (95/65)

800m run

30 Kettlebell swings (2/1.5)

30 Pull ups

50 Double unders

50 Sit ups

400m run

30 Box jumps (24/20)

30 Wall ball shots (20/14, 10’/9′)

Extra Credit

Metcon (No Measure)

15 minutes handstand walk practice

Handstand Walk (Max feet)

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

7 Cal Row

7 Arch/Hollow

7 Hang Power Cleans

7 Press

Smash Party, Post Chain Floss

Weightlifting

Clean and Jerk (5 three-minute rounds to est. a 1RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

3 Hang Power Cleans (155/105)

6 Toes to Bar

Rest :90

AMRAP 4

4 Hang Power Cleans (135/95)

8 Toes to Bar

Rest :90

AMRAP 5

5 Hang Power Cleans (115/75)

10 Toes to Bar

Accessory Work

Back Squat (Build to a [email protected]%+)

Back Squat (2×3 Drop Set)

Decrease by 45# if single was over 350. Decrease by 30# if single was under 350.

Push Press (4×[email protected]%+ of Split Jerk Max)

Target 5-10# increase from last week.

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×1(1+2)@80%)

Target 5-10# increase from last week.

Dumbbell Overhead Squat (3×6/arm)

Single-arm

Extra Credit

Metcon (12 Rounds for time)

Four rounds of:

400m run

Rest :30

400m run

Rest :30

400m run

Rest 3 minutes

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Burpee Broad Jumps

7 Wall Ball

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]%+ E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

5 Front Squats (115/75)

5 Lateral Burpees

15 Front Squats/15 Lat. Burpees

25 Front Squats/25 Lat. Burpees

15 Front Squats/15 Lat. Burpees

5 Front Squats/5 Lat. Burpees
20 minute cap.

Accessory Work

Snatch (3×[email protected]%)

Target 5# increase from last week.

Barbell Step Up (4×8/Leg @50% of CJ Max)

12″ box

YTW (3×10)

Superset with Chin Up

Reverse Band Chin Up (3×8)

Superset with YTW

Seated Box Jump (3×5)

Start on a bench

Dumbbell Box Jump (3×5)

Extra Credit

Metcon (Time)

Three rounds for time:

15 Ski Erg Cal

15 GH Sit Ups


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Arch/Hollow

5 Shoulder Press

5 Push Press

5 Press in Split

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]%+ E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

10 Shoulder to Overhead (135/95)

12 Chest to Bar Pull Ups

Metcon (Time)

Five rounds for time:

10 Shoulder to Overhead

5 Bar Muscle Ups

Accessory Work

Snatch Balance + Overhead Squat (4×1(1+2)@70%+ of Snatch 1RM)

Target 5# increase from last week.

Shoulder Press (4×[email protected]%+)

Target 5# increase from last week.

Barbell Row (4×8)

Glute-Ham Raises (3×10)

Superset with Bulgarian Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
SS with GHR

Extra Credit

Metcon (12 Rounds for reps)

Alternating EMOM 12

Min 1: 8-10 KB Swings (124/88)

Min 2: :10-:20 L-Sit

Min 3: 8-10 Pistols


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Overhead Squats

5 Around the Worlds

5 Band Pass Throughs

10 Crossover Pull Aparts

10 Banded Face Pulls

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch (4×1(1+2)@60% of Snatch 1 RM)

Metcon

Metcon (Time)

15-12-9

Power Snatch (95/65)

Box Jump

-Rest 3 minutes-

12-9-6

Power Snatch

Box Jump

-Rest 3 minutes-

9-6-3

Power Snatch

Box Jump

Accessory Work

Power Clean (5×[email protected]%+)

Target 5-10# increase from last week.

Front Squat (3×[email protected]%)

Target 5-10# increase from last week.

Reverse Dumbbell Fly (3×10)

SS with weighted dip

Weighted Dip (3×8)

SS with Reverse DB Fly

Ring Dips (1 max set)

*Take a good rest before this and give it hell!

Extra Credit

Metcon (12 Rounds for time)

Three rounds of:

600m run with 1:30 between rounds

Rest 3:00

Three rounds of:

200m run with 1:30 between rounds

Rest 3:00

Three rounds of:

600m run with 1:30 between rounds

Rest 3:00

Three rounds of:

200m run with 1:30 between rounds

Donezo.