WOD Archives - Strongpoint CrossFit

Blog Archive


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

3 Rounds:

5 Pass Through

5 Overhead Squats

5 Squatting Pass Throughs

5 Press in Snatch

10 Pull Aparts

Smash Party/Keg Drill, Oly Wall

Weightlifting

Hang Snatch (7×1 E1:[email protected]% of Snatch 1 RM)

Metcon

Metcon (Time)

30 Cal Assault Bike

40 Double Unders

30 Dumbbell STOH (50/35)

40 Double Unders

30 Toes to Bar

40 Double Unders

30 Power Snatch (95/65)

40 Double Unders

Accessory Work

Front Squat (Build to a [email protected]%)

Target 5-10# increase from last week.

Front Squat (2×2 Drop Set)

Drop 25# if single was 249-. Drop 35# if single was 250+.

Dumbbell Box Jump (4×5)

Superset with seated box jump.

*Land on your feet, not your shins.*

Seated Box Jump (4×5)

Start on a bench
Superset with Dumbbell Box Jump

Weighted Pistol (3×8/leg)

Superset with GH Raise

Glute-Ham Raises (3×10)

Superset with weighted pistol

Extra Credit

Metcon (3 Rounds for time)

Three rounds, each for time:

1200m run

Rest 3 minutes between efforts


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes jump rope

Three rounds:

3 Burpees

6 Pushups

9 Air Squats

Smash Party, Posterior Chain Floss

Core

Three rounds:

:30 High Plank

:30 Sit Up

Rest :15

Weightlifting

Back Squat (3×5)

Metcon

Metcon (AMRAP – Reps)

Four four-minute rounds of as many reps as possible of:

100 Single Unders

10 Ball Slams

10 Wall Ball


Strongpoint CrossFit – New You

Warm Up

2 mins Assault Bike

9-7-5

Step Ups

Lunges

Core

4 Rounds

:15 High Plank

:15 Side Plank

:15 Side Plank

:15 Low Plank

2 Rounds

:30 Bird Dog Left

:30 Bird Dog Right

Strength

Split Jerk 4×2

Metcon

Metcon (Time)

18-15-12-9-6-3

Box Jump

Weighted (Plate) OH Lunge

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Squat Holds

Weightlifting

Clean (4×[email protected]% E3M)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

5 Front Squats (155/105)

10 Ring Dips

300m run

Accessory Work

Overhead Squat (4×[email protected]%)

Target 5-10# increase from last week

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

3-4″ Deficit
Target 10-20# increase from last week

Russian Kettlebell Swing (3×10)

Superset with Toes to Bar

Weighted Toes to Bar (3×10)

Toes to Bar + Ankle Weights
Superset with Russian KBS

Extra Credit

Metcon (Distance)

Four rounds:

4×4:00 row

Row easy 1 minute between intervals


Strongpoint CrossFit – New You

Warm Up

2 mins Assault Bike

9-7-5

Step Ups

Lunges

Core

4 Rounds

:15 High Plank

:15 Side Plank

:15 Side Plank

:15 Low Plank

2 Rounds

:30 Bird Dog Left

:30 Bird Dog Right

Strength

Split Jerk 4×2

Metcon

Metcon (Time)

18-15-12-9-6-3

Box Jump

Weighted (Plate) OH Lunge

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Strict Pull Ups

7 Wall Ball Shots

9 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (4×[email protected]% E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

12-9-6-3

Deadlift (275/185)

Burpee Box Jump (24/20)

then…

50 Wall Walls (20/14)

30 Pull Ups
20 minute cap

Accessory Work

Power Clean (Build to a single @80%)

Target 5-10# increase from last week.

Power Clean (2×3 Drop Set)

Decrease 35# if single was over 240+. Decrease 25# if single was 239-.

Split Jerk (4×[email protected]%)

Target 5-10# increase from last week.

Core

Three rounds:

:30 Bicycles

:30 Reverse Crunch

:30 Rolling Plank

:30 Break

Extra Credit

Metcon (Weight)

EMOM 10

50′ Yoke Carry
Record calories as score 1 and weight of DB as score 2.


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minute row

*Start easy for first minute and increase pace each minute.

Two rounds:

5 Ring Rows

10 Pushups

10 Jumping Air Squats

Smash Party, Oly Wall Squat

Core

4 Tabata rounds each of:

Hollow Hold

Sit Up

Weightlifting

Thruster (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m run

12 Dumbbell Thrusters

12 Ball Slams


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coaches Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

40/30 cal Assault Bike Buy In

then…

7 Back Squat (135/95)

7 Push Ups
3 min rest before next AMRAP

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

400m Run Buy In

then…

7 Hang Cleans (185/115)

7 STOH (185/115)
3 min rest before next AMRAP

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7/5 Rope Climb Buy In

then…

7 Deadlift (225/155)

7 Strict HSPu


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minute row

*Start easy for first minute and increase pace each minute.

Two rounds:

5 Ring Rows

10 Pushups

10 Jumping Air Squats

Smash Party, Oly Wall Squat

Core

4 Tabata rounds each of:

Hollow Hold

Sit Up

Weightlifting

Thruster (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m run

12 Dumbbell Thrusters

12 Ball Slams

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Squat Holds

Weightlifting

Clean (3×[email protected]% E3M)

Metcon

Metcon (Time)

Three rounds for time:

800m run

25 Pull Ups
24 minute cap.

Accessory Work

Overhead Squat (4×[email protected]%)

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

3-4″ Deficit

Russian Kettlebell Swing (3×10)

Superset with Toes to Bar

Weighted Toes to Bar (3×10)

Toes to Bar + Ankle Weights
Superset with Russian KBS

Extra Credit

Metcon (Weight)

EMOM 10

25m sled push


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