Author: WodUp

Ari Power

Learn Speed, Agility, & Coordination with Olympic Style Lifting

A. Power Clean and Jerk 5 x 3-5

Power Clean and Jerk
– 5 sets of 3-5 reps
Rest as needed

B.

5 Rounds for Time:
– 10 Hang Power Cleans
– 8 Push Jerks
– 6 Alternating Front-Racked Barbell Lunge Steps
– Run 200 meters

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Ari Build High Reps

10-12

A. Alternating Sets: Bent-Over Barbell Row, Alternating Box Step-Up, Prowler Push

4 sets, for quality, of:
A1. 10-12 Bent-Over Barbell RowsA2. 20-24 Alternating Box Step-UpsA3. Prowler Push 30 meters

B.

As Many Rounds and Reps as possible in 14 minutes:
– 7 Barbell Thrusters
– 7 Pull-Ups
– Farmers Walk @ 30 lbs
– Side Plank Hold on Forearm for 30 seconds

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Ari CrossFit

Woohoo!

A.

"Pump It Up"
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Strict Presses
20 Bent Over Rows

1000m Run/Row

3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Strict Presses
20 Bent Over Rows
Scoring: Not Scored

## GENERAL
* The priority in “Pump It Up” is more on control and quality of movement than on speed
* This is a repeat workout from 7.1.18
* Athletes will complete all 3 rounds of the 4 movements before moving onto the bike
* After all bike calories are completed, athletes will move back to the 3 rounds of the 4 movements

## STRICT MOVEMENTS
* Choose strict movement variations that allow you to complete the 5 reps in no more than 2 sets per round
* **Strict Handstand Push-up Subs:**
* Reduce Reps
* 15 Push-ups
* Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)
* **Strict Pull-up Subs:**
* Reduce Reps
* Banded Strict Pull-ups
* Ring Rows

## DUMBBELL MOVEMENTS
* Athletes choose their own loading on the dumbbell movements today
* The dumbbell movements should be challenging, unbroken each set
* Use 2 dumbbells for the strict presses
* Use 1 dumbbell for the bent over rows and complete 10 reps each side
* It is ok to have different weights for the two different dumbbell movements

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Ari Build Medium

8-10

A. Alternating Sets: Barbell Bench Press, Barbell Single Leg Romanian Deadlift, Dumbbell Standing Triceps Extension

4 sets, for quality, of:
A1. 8-10 Barbell Bench PressesA2. 16-20 Barbell Single Leg Romanian DeadliftsA3. 8-10 Dumbbell Standing Triceps Extensions

B. 12 minute AMRAP of Romanian Deadlifts, Lying Leg Raises, Kettlebell Swings, and Soft Landing Box Jumps

As Many Rounds and Reps as possible in 12 minutes:
– 8 Romanian Deadlifts
– 10 Lying Leg Raises
– 12 Kettlebell Swings
– 14 Soft Landing Box Jumps

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Test Week

A. 40 minute EMOM of Pull-Ups, Push-Ups, Air Squats, and Rowing

Every 5 minute for 40 minutes (2 rounds):
Minutes 1 – 5
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
Minutes 6 – 10
– Rest
Minutes 11 – 15
– Row for 5 minutes
Minutes 16 – 20
– Rest for 5 minutes

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Ari Power

Learn Speed, Agility, & Coordination with Olympic Style Lifting

A. Power Snatch 7 x 3-5

Power Snatch
– 7 sets of 3-5 reps
Rest as needed

B.

15-12-9-6-3 Reps for Time:
– Power Snatch
– Ring Dip
– Run 200 meters

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Ari Build Medium

8-10

A. Alternating Sets: Back Squat, Dumbbell One-Arm Bent-Over Row, Dumbbell Bicep Curl

4 sets, for quality, of:
A1. 8-10 Back SquatsA2. 16-20 Dumbbell One-Arm Bent-Over RowsA3. 16-20 Dumbbell Bicep Curls

B.

As Many Rounds and Reps as possible in 12 minutes:
– 10 Push Presses
– 8 Front Squats
– 6 Burpees over the Barbell
– Side Plank Hold on Forearm for 30 seconds

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Ari CrossFit

Woohoo!

A. 30 minute EMOM of Running, Toes to Bars, Run with Medballs, and Wall Ball Shots

Every 10 minute for 30 minutes (3 rounds):
– Run 200 meters
– 15 Toes to Bars
– Run with Medball 200 meters
– 15 Wall Ball Shots
– Run 200 meters

# "Wreck Trek"
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run

# GENERAL
* In this fast paced interval style workout, rounds begin every 10 minutes (0:00, 10:00, 20:00)
* Following the last 200 meter run, athletes will rest until the next interval begins
* The work should take somewhere between 5-7 minutes, leaving 3-5 minutes of rest
* The score is the slowest of the three rounds

# WALLBALL & TOES TO BAR
* Choose wallball weights and toes to bar variations that allow you to complete the work in 1-3 quick sets
* Note that the weight on the wallball is heavier than we typically use
* If you don't have heavier wallballs available, increase reps to 20

# LOGISTICS
* If Unable to Run, Complete One of the Following:
* 250 Meter Row
* 400 Meter Bike Erg
* 20/14 Calorie Schwinn Bike
* 14/10 Calorie Assault or Echo Bike
* If you don't have Wreck Bags, complete a weight run of some kind

## KILOS
Wreck Bag: 22.5/15
Wallball: 13/9

## DAILY VIDEO
[Click Here](https://youtu.be/PPA4GAVGbFw)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## With A Partner
400 Meter Medicine Ball Run

## 1 Minute
*Video Example:* [Click Here](https://youtu.be/Jz7l-HJh3eQ)
Partner Sit-ups
Partner Lateral Throws
Partner Chest Passes
Partner Squat Throws
Partner Alternating Slams

*Performed with Light Weight Medicine Ball*

# TEACHING (12:00 – 20:00)
## TOES TO BAR
### Fast Feet
We can think about fast feet in both directions of the toes to bar. Bringing the feet down quickly after making contact with the bar can help keep the upper body and lower body in rhythm. Controlling the legs down can lead to pendulum swinging. On the way up, we can quickly kick the bar to increase the cycle time of the movement. This is more of a knee to elbow followed by a quick snap of the lower leg. Increased cycle time also means decreased time under tension, which can be helpful in a fast interval workout. **See the daily video for visual of fast feet in both directions. **

### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar

### Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest

## WALLBALLS
### Slow Down
Smooth is fast with the heavier wallball. Two things we can think about here is slowing down the ball and slowing down your breathing. Because the ball is heavier, it's going to fall faster. Don't let the heavy weight make you crash in the bottom of the squat. Think about absorbing the weight instead of quickly trying to dive to the bottom position. Catch, then squat. The second think we can think about is slowing down the breathing. Exhaling after throwing the ball can keep your breathing under control and help you hold on for larger sets. Find a rhythm to the squat and a rhythm to your breathing.

### Movement Prep
*With Lighter Medicine Ball: *
5 Front Squat
5 Push Press
5 Wallballs

*With Workout Weight Medicine Ball: *
3 Thrusters
3 Wallballs

# PRACTICE ROUND (20:00 – 25:00)
## 1 Round
100 Meter Run
5 Toes to Bar
50 Meter Wreck Bag Run
5 Wallballs

# STRATEGY + WOD (25:00 – 60:00)
## GENERAL
* General work flow is about 5-7 minutes of work and 3-5 minutes of rest
* With rest built in, move with a purpose as you'll have time to recover before the next round
* Since the score is the slowest round, establish the pace you want to hold across the board in round 1

## RUNS
* Run at paces that allow you to complete the toes to bar in wallballs in at few sets as possible

## WALLBALLS & TOES TO BAR
* Aim to complete these two movements in as few sets as possible
* **1 Set:** 15
* **2 Sets**: 8-7
* **3 Sets:** 5-5-5 or 6-5-4

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Ari Build High Reps

10-12

A. Alternating Sets: Deadlift, Ring Dip

5 sets, for quality, of:
A1. 8-10 DeadliftsA2. 8-10 Ring Dips

B. 15-12-9-6-3 Pull-Ups, Kettlebell Swings, Goblet Squats, and Forearm Front Planks

15-12-9-6-3 Reps for Time:
– Pull-Up
– Kettlebell Swing
– Goblet Squat
– Forearm Front Plank for 1 minute

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Ari Burn – Test Week

Test Week

A.

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots @ 20/14 lbs
– Hang Power Clean @ 75/55 lbs
– Soft Landing Box Jump 24/20 inches
– Push Press @ 75/55 lbs
– Burpee
Rest 1 minute between each round

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