WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Metcon (Time)

In teams of three, complete the following:

Karen

150 Wall Ball Shots (20/14, 10’/9′)

Fran

21-15-9

Thruster (95/65)

Pull Up

Grace

30 Clean & Jerks (135/95)

Accessory Work

5 Second Pause Bench Press (Build to a heavy triple)

Pause 5 seconds on chest
Pause 5 seconds on 1st rep only.

Bench Press (3×[email protected]% of heavy triple)

No pause.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

2 Perfect Stretch

3 Inch Worms

10 KB Swings

:10 Ring Support (Top)

:10 Ring Support (Bottom)

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a single @90%+)

Target 10-20# increase from last week.

Deadlift (AMRAP at 80% of single)

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

10 Kettlebell Swings (2/1.5)

100m run

3 Ring Muscle Ups

100m run

15 KB Swings

200m run

6 Ring Muscle Ups

200m run

20 KB Swings

300m run

9 Ring Muscle Ups

300m run

25 KB Swings

400m run

12 Ring Muscle Ups

400m run
Runs = 1 rep

Metcon (AMRAP – Reps)

AMRAP 18

10 Kettlebell Swings (2/1.5)

100m run

10 Ring Dips

100m run

15 KB Swings

200m run

15 Ring Dips

200m run

20 KB Swings

300m run

20 Ring Dips

300m run

25 KB Swings

400m run

25 Ring Dips

400m run
Runs = 1 rep.

Accessory Work

Cluster (Build to a single @75% of CJ max)

Squat Clean into Push Press from floor

Cluster (2×2 Drop Set @85% of single)

Squat Clean into Push Press from floor

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

Quick pause on box before standing up.
Target 5-10# increase from last week.

Barbell Step Up (4×8/leg)

12″ box

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpee Broad Jumps

5 Arch/Hollow

7 Hollow Rocks

Smash Party, Banded OH

Weightlifting

Shoulder Press (4×[email protected]% E3M)

Metcon

Metcon (Time)

30-20-10

Shoulder to Overhead (95/65)

Pull Up

Burpee

Accessory Work

Extra Credit

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

Target 5-10# increase from last week.

Clean with Pause at Knee (4×[email protected]%)

Pause 2 seconds at knee

Dumbbell Row – Single Arm (2×10)

Metcon (3 Rounds for time)

3x1000m run
Rest three minutes between efforts.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Russian KB Swings

10 Goblet Squats

10 Walking Lunges

Smash party, Oly Wall

Weightlifting

Back Squat (15 minutes to build to a [email protected]%+)

Back Squat (Max Effort [email protected]% of Single)

Metcon

Metcon (Time)

1000m row

80 Dumbbell Lunges (35/25)

60 Sit Ups

40 Hand Release Pushups

20 Dumbbell Thrusters
20 minute cap. Add 1 second/rep incomplete at the end of 20 minutes.

Accessory Work

Hang Power Snatch from High Hang (5×[email protected]% (of Snatch 1 RM))

Target 5-10# increase from last week.

Tall Jerk (5×[email protected]% of CJ 1RM)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 5-10# increase from last week.

Chest-To-Bar Pull-ups (3×10)

Superset with Wall Ball

Wall Ball (3×10)

Superset with CTB Pull Up

Extra Credit

Metcon (Time)

50 Pistols for time

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

Three rounds:

3 Kickstands

7 OHS

9 Pushups

Smash party/keg drill, couch stretch

Weightlifting

Power Snatch + Snatch (E:90 x 10 rounds)

Start first round at 60% of Snatch 1RM and build to a heavy single set of 1+1

Metcon

Metcon (Time)

Four rounds for time:

6 Hang Power Snatch (115/80)

12 Handstand Pushups

50 Double Unders

Accessory Work

Clean with Pause at Knee (4×[email protected]%+)

Pause 2 seconds at knee
Target 5-10# increase from last week

Jerk Grip Isometric Holds (3x:[email protected]% of body weight)

SS with farmers carry

Farmer’s Carry (3x100m walk)

SS with Jerk Grip OH Hold

Staggered Stance Good Morning (2×10)

SS with barbell retract & row

Barbell Retract & Row (2×10)

Protract & retract shoulders before completing row each rep
SS with staggered stance good morning

Extra Credit

Metcon (6 Rounds for time)

6x400m run
Rest 2 minutes between intervals


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

5 Push Press

Smash Party, Super Front Rack

Weightlifting

Power Clean + Hang Clean + Push Jerk (4×1(1+1+1)@70%+ of CJ 1RM)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

With a 15 minute running clock, complete the following:

Min 0-3: 400m run, AMRAP Pull Ups

Rest 1 minute

Min 4-7: 400m run, AMRAP Clean & Jerk (155/105)

Rest 1 minute

Min 8-11: 400m run, AMRAP Pull Ups

Rest 1 minute

Min 12-15: 400m run, AMRAP Clean & Jerk

Accessory Work

3 Second Pause Back Squat (4×[email protected]%+)

*Pause 3 seconds on first rep of each set. Target 5-10# increase from last week.

Romanian Deadlift (4×[email protected] 1RM)

Dumbbell Split Squat (2×8/leg)

SS with Seated Box Jump

Seated Box Jump (2×5)

Start on a bench
SS with DB Split Squat

Extra Credit

Metcon (5 Rounds for time)

50-40-30-20-10 Assault Bike Cal
*Rest time = work time for each set.


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s Choice!

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Accessory Work

5 Second Pause Bench Press (Build to a 3 RM)

*Pause at bottom five seconds on first rep

Bench Press (2×3 Drop Set -10% from above)

*No pause

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

9 Calorie Row

7 OHS

5 Arch/Hollow

3 Kickstands + 2 second hold

Smash party/keg drill, couch stretch

Weightlifting

Power Snatch + Snatch (E:90 x 8 rounds)

Start first round at 60% of Snatch 1RM and build to a heavy single set of 1+1

Power Snatch + Snatch (2×2 Drop Set)

Decrease weight 15-20% from heavy single set

Metcon

Metcon (Time)

30 Calorie Assault Bike

40 Calorie Row

50 HSPU

40 Pull Ups

30 OHS (95/65)

Accessory Work

Front Squat to Box (4×[email protected]% of Front squat 1RM)

Quick pause on box before standing up.
*These are not touch and go reps. Come to a complete stop on the box, maintain tightness and explode up.

Jerk Grip Isometric Holds (3x:[email protected]% of body weight)

SS with farmers carry

Farmer’s Carry (3x100m walk)

SS with Jerk Grip OH Hold

Staggered Stance Good Morning (2×10)

SS with barbell retract & row

Barbell Retract & Row (2×10)

Protract & retract shoulders before completing row each rep
SS with staggered stance good morning

Extra Credit

Metcon (6 Rounds for time)

6x800m
Rest 2:30 between intervals


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Inch Worms

6 Broad Jumps

9 KB Swings

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a single @90%)

Deadlift (AMRAP at 80% of single)

Metcon

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here

Accessory Work

Cluster (Build to a single @75% of CJ max)

Squat Clean into Push Press from floor

Cluster (2×2 Drop Set @85% of single)

Squat Clean into Push Press from floor

Barbell Step Up (4×8/leg)

12″ box

Bar Muscle-ups (3×60% of rep max)

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 10

16 cal Assault Bike

100m sled drag (135/90)
*Count each 25m of sled drag as 1 rep (20 reps/round)


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

75 Single Unders

15 Double Unders

100m run

Smash Party, Banded OH

Weightlifting

Shoulder Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

200 Double Under Buy-in and then…

Three rounds:

15 Shoulder to Overhead (115/80)

15 Toes to Bar

500m run

Accessory Work

Clean with Pause at Knee (4×[email protected]%)

Pause 2 seconds at knee

3 Second Pause Back Squat (5×[email protected]0%)

*Pause in bottom position 3 seconds on first rep

Dumbbell Row – Single Arm (2×10)

Extra Credit

Wide Grip Strict Pull Up (2-4-6-8-10)

*Rest :30-:60 between sets. Move right from last set into Chins.

Strict Chin Up (2-4-6-8-10)

*Reverse grip. Rest :30-:60 between sets.