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Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Strict Press

5 Push Press

5 Broad Jumps

:15 Handstand Hold

Smash Party, Banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@70% of Max Jerk)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

800m run

25 Handstand Pushups

Accessory Work

Chinese Snatch Pull + Hang Snatch (7×[email protected]% of Snatch 1RM)

Instructions: Floor to Knee – 3 sec concentric – 1 sec isometric at knee.

Perform a Chinese Style High Pull.

Lower the bar from the Power Position back to the knee – 5 sec eccentric. Hold for 1 sec isometric at knee, then perform a Hang Snatch

Target 5-10# increase from last week.

Bent Over Row (3×10)

Superset with Strict Ring Dips

Strict Ring Dips (3×10)

Superset with bent row

Extra Credit

Metcon (10 Rounds for reps)

Alternating EMOM

Even: 2 Strict Ring Muscle Ups

Odd: 10 Russian Kettlebell Swings (124/88)


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:

:15 Bird Dog/side

Three rounds:

:15 Side Plank/side

Skill

Kettlebell Deadlift

Russian Kettlebell Swing

Ball Slams

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m run

15 Kettlebell Swings

15 Ball Slams


Strongpoint CrossFit – New You

Warm Up and Mobility

Assault Bike 3 minutes

5 Inch Worms

6 Perfect Stretch

Static Squat Holds with support: 4x:20

Skill

Rowing

Air Squat

AbMat Sit Up

Hand Release Pushup

Ring Row

Metcon

New You Baseline (Time)

500m Row

40 Air Squats

30 Sit Ups

20 Pushups

10 Ring Rows

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

8 Goblet Squats

8 Walking Lunge Steps with KB

8 Step Ups

*Set up your own box

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Two rounds for time:

*15 Box Hurdles (30/24)

30 Dumbbell OH Lunges (50/35)

15 Box Hurdles

30 Pistols
*You may put hands on top of box on the hurdle.

Accessory Work

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+2)@75% of Snatch 1RM)

Target 5-10# increase from last week.

Behind The Neck Jerk (3×[email protected]% of Jerk 1RM)

Core

Three rounds:

:30 Med Ball Sit Up

:30 Flutter Kicks

:30 V-Up

60 second plank

Turkish Get Up (1×20)

Extra Credit

Metcon (Time)

Three rounds for time:

100m Sled Push

10 Tire Flips


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Ring Rows

5 Ring Dips

10 OHS

10 Pass Through

15 Pull Aparts

Smash Party/Keg, Bando Oly Wall

Weightlifting

Snatch (6×[email protected]% E2:30)

Metcon

Metcon (Time)

90 Double Unders

9 Power Snatch (115/75)

9 Bar Muscle Ups

70 Double Unders

7 Power Snatch

7 Bar Muscle Ups

50 Double Unders

5 Power Snatch

5 Bar Muscle Ups

Accessory Work

Clean from High Blocks (5×[email protected]%+)

Set blocks so that bar rests in the Power Position.
Target 5-10# increase from last week.

Seated Box Jump (3×5)

Start on a bench

Wide Grip Strict Pull Up (3×10)

Superset with Lateral Shoulder Raise.

Lateral Shoulder Raise (3×8)

Superset with wide grip pull up

Extra Credit

Metcon (8 Rounds for time)

Four rounds:

Run 700m

Rest 1:15

Run 300m

Rest 1:15

Strongpoint CrossFit – New You

Warm Up and Mobility

Assault Bike 3 minutes

5 Inch Worms

6 Perfect Stretch

Static Squat Holds with support: 4x:20

Skill

Rowing

Air Squat

AbMat Sit Up

Hand Release Pushup

Ring Row

Metcon

New You Baseline (Time)

500m Row

40 Air Squats

30 Sit Ups

20 Pushups

10 Ring Rows

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

12-9-6

Cal Row

Step Up

Jumping Back Squat

*Get a box out for each team.

Shooter’s Choice!

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD! AMRAP 15

Partner A completes:

12 DB Snatch

15 Box Jumps

Metcon (Distance)

Partner B Completes AMRAP meters on the rower.
Switch when partner A completes round of 12 DB Snatch and 15 Box Jumps

Accessory Work

Power Snatch (3×[email protected]%)

Single Leg RDL (3×8/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with DB Walking Lunge

Dumbbell Walking Lunge (3×20 steps)

Superset with single leg RDL

Strict Toes-To-Bar (3×10)

Superset with weighted plank

Weighted Plank (3 x 1 minute)

Add a plate or two!

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Burpee Broad Jumps

10 KB Swings

10 Goblet Squats

Smash Party, Posterior Chain Floss

Weightlifting

Power Clean + Hang Clean (4×1(1+1) @70% of CJ max E2M)

Complete one power clean from the floor, lower bar to above knee position and complete one hang squat clean.
Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

21 Kettlebell Swings (2/1.5)

15 Burpees to a Plate

9 Ring Dips

Accessory Work

Touch and Go Box Squat (4×[email protected]% of Back Squat 1 RM)

Target 10-20# increase from last week.

Clean High Pull (4×[email protected]% of CJ 1RM)

Target 5-10# increase from last week.

Snatch Grip Upright Row (3x10Sup)

Superset with Jumping Back Squat

Jumping Back Squat (3×[email protected]% of bodyweight)

Superset with snatch grip upright row

Extra Credit

EMOM 10

50m sled push


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

:60 row

10 Wall Ball

2 Inch Worms

2 Perfect Stretch

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Four rounds for time:

30 Ball Slams (30/20)

20 Wall Ball (20/14, 10/9)

10 Dumbbell Thrusters (50/35)
20 minute cap.

Accessory Work

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+2)@75% of Snatch 1RM)

Target 5-10# increase from last week.

Behind The Neck Jerk (3×[email protected]% of Jerk 1RM)

Strict & Kipping HSPU (3 Sets of 50% + 50%)

For instance, if max U/B strict set is 10 and kipping is 20, you would do three sets of 5 and 10. Rest as needed between sets (2-3 minutes)

Target 1 additional strict HSPU and 2 additional kipping HSPU from last week.

Extra Credit

Three rounds:

:30 Med Ball Sit Up

:30 Flutter Kicks

:30 V-Up

60 second plank


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Strict Pull Ups

:10 Handstand Hold

10 OHS

Smash Party/Keg, Bando Oly Wall

Weightlifting

Snatch (6×[email protected]% E2:30)

Metcon

Metcon (Time)

21-15-9

Snatch (95/65)

Chest to Bar Pull Up

Accessory Work

Clean from High Blocks (5×[email protected]%)

Set blocks so that bar rests in the Power Position.
Target 5-10# increase from last week.

Pistols (3×10/leg)

Superset with seated box jump and scale up to weighted pistol

Seated Box Jump (3×5)

Start on a bench
Superset with Pistol

Wide Grip Strict Pull Up (3×10)

Superset with Lateral Shoulder Raise.

Lateral Shoulder Raise (3×8)

Superset with wide grip pull up

Extra Credit

Metcon (6 Rounds for time)

Run 1000m

Rest 3 minutes

Run 400m

Rest 3 minutes

Run 700m

Rest 3 minutes

Run 300m

Rest 3 minutes

Run 600m

Rest 3 minutes

Run 200m


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