Category: WODUP

A. Context : Practice

Context : Practice
Strategies for performing when tired (after a long Row for example)Scoring: Not Scored

B. Dynamic Warm – up :

Dynamic Warm – up :
3 Rounds of :
Farmer Carry,
10 Goblet Squats,
10 'Halos',
10 Ring – dips/Ring Push – ups,
15 Jumping JacksScoring: Not Scored

C. Mobility :

Mobility :
HIPScoring: Not Scored

D. Practice :

Practice :
Spend 8 minutes working on Rope Climbs and Rope Climb
progressions.Scoring: Not Scored

E. 'Even Keel'

'Even Keel'
For time
1,500m Row – Record as benchmark
2 mins Rest,
Then 6 Rounds of :
80' Bumper plate Farmer Carry (45/25/25)
10 Bumper plate Front Squats
15 Box Jumps (24/20/12)Scoring: Time (lower is better)

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A. Context : Practice

Context : Practice
Starting position of the Clean vs the Deadlift.Scoring: Not Scored

B. Bodyweight warm – up :

Bodyweight warm – up :
200m Jog, Then
Throwing PVC/Medball to a partner or 5 Shuttle Run with Medball alternating with partnerScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 5,4,3,2,1 with an Empty bar :
Straight leg Deadlift,
Barbell Row,
Hang Muscle Clean,
Shoulder Press,
Front SquatScoring: Not Scored

D. Mobility :

Mobility :
HIPScoring: Not Scored

E. Alternating Sets: Power Clean, One Arm Ring Row

5 sets of:
E1. 3 Power CleansE2. 3 One Arm Ring Rows

F. 9 minute AMRAP of Supinated Ring Rows, Burpees, and Kettlebell Swings

As Many Rounds and Reps as possible in 9 minutes:
– 5 Supinated Ring Rows
– 10 Burpees
– 15 Kettlebell Swings @ 53/26 lbs

G. Cash – out :

Cash – out :
4 mins of Max cal Airdyne/Row
OR
3 Sets of :
15 DB Bent over Rows
12 DB Step – upsScoring: Not Scored

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A. Context : Competition

Context : Competition
Pacing is key on a workout like this.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
2 mins Jump Rope, Then
2 Rounds of :
10 Air Squats,
2 Crab Bridges,
2 Inch Worms,
5 Push – upsScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 5,4,3,2,1 of :
Straight leg Deadlift,
Hang Power Clean,
Shoulder Press,
ThrusterScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Spend 8 minutes working on Ring – dip and Muscle – up progressions.Scoring: Not Scored

F. CrossFit Games Open 17.5

10 Rounds for Time:
– 9 Barbell Thrusters @ 95/65 lbs
– 35 Double-Unders
Time Cap: 40 minutes

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

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A. Context : Practice

Context : Practice
It should feel very ‘light’ at the beginning of a cycle.Scoring: Not Scored

B. Dynamic Warm – up :

Dynamic Warm – up :
400m Jog/2 mins Jump Rope,
Then 3 Rounds of :
8 Reverse Lunge – steps,
8 Push – ups,
8 Ring Rows,
8 Sit – ups,
8 Good Mornings,
Farmer CarryScoring: Not Scored

C. Mobility :

Mobility :
HIPScoring: Not Scored

D. Practice :

Practice :
Spend 7 minutes working on Barbell Lunges
(Front, Back and Overhead)Scoring: Not Scored

E. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up

9 sets of:
E1. 1-3 Barbell Deficit Deadlifts @ 45-65%E2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups

F. Rounds for Reps of Front-Racked Dumbbell Reverse Lunge Steps, Chest-to-Bar Pull-Ups, and Rowing

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Front-Racked Dumbbell Reverse Lunge Step @ 30/20 lbs
– Chest-to-Bar Pull-Up
– Calories of Rowing

1 min Row for cal/2 Muscle Cleans (95/65) + 2 Burpees = 4 Reps.

G. Cash – out :

Cash – out :
4 mins of :
10 Box Jumps,
10 Burpees,
30s Plank
OR
3 Sets of :
12 Single arm Bench Press,
15 Loaded Hip ExtensionsScoring: Not Scored

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A. Context : Practice

Context : Practice
Keep the form legit by doing smaller sets.Scoring: Not Scored

B. Dynamic Warm – up :

Dynamic Warm – up :
3 Rounds of :
40' Bear Crawl,
2 Crab Bridges,
3 Inch Worms,
10 Push – ups,
10 Sit – ups,
10 Air SquatsScoring: Not Scored

C. Mobility :

Mobility :
ANKLEScoring: Not Scored

D. Practice :

Practice :
Spend 8 minutes working on kipping drills, focused on Kipping Pull – ups and bar Muscle – upsScoring: Not Scored

E. Rounds for Reps of Kettlebell Swings, Box Jumps, Alternating Pistols, and more

For 4 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Kettlebell Swing @ 70/35 lbs
– Box Jump 30/20 inches
– Alternating Pistol
– Toes to Bar
– Sled Push 20 feet @ 90/50 lbs
Rest 1 minute between each round

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A. Context : Competition :

Context : Competition :
Go for your top score (and record it).Scoring: Not Scored

B. Mobility :

Mobility :
HIPScoring: Not Scored

C. 'The Chief'

'The Chief'
Max rounds in 3 mins of :
3 Power Cleans (135/95/55)
6 Push – ups
9 Squats
Rest 1 min
Repeat for a total of 5 cycles
For each cycle start where you left off, Log total roundsScoring: Not Scored

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A. Context : Practice

Context : Practice
Keeping the back flat on Push Presses, Deadlifts, etc.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
2 Sets of :
10 Ring Rows,
10s Crab Bridge,
5/5 Side LungeScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 5,4,3,2,1 with an Empty bar :
Hang Muscle Clean,
Front Squat,
Push Press,
Good MorningScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Spend 8 minutes working on Ring – dip and Muscle – up progressions.Scoring: Not Scored

F. Push Press 7 x 1

Push Press
– 7 sets of 1 rep
Rest as needed

G. 7 minute AMRAP of Dumbbell Deadlifts, Dumbbell Push Presses, and Double-Unders

As Many Rounds and Reps as possible in 7 minutes:
– 7 Dumbbell Deadlifts @ 45/20 lbs
– 7 Dumbbell Push Presses @ 45/20 lbs
– 30 Double-Unders

H. Cash – out :

Cash – out :
5 mins of :
10 KB Swings,
15 Wall Balls
OR
3 Sets of :
12 DB Curls,
15 Loaded Glute BridgesScoring: Not Scored

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A. Context : Practice

Context : Practice
The difference between snatching heavy and
snatching in metcons (Light).Scoring: Not Scored

B. Dynamic Warm – up :

Dynamic Warm – up :
3 rounds of :
5 PVC Pass through,
5 PVC Overhead Squat,
5 MonkeyScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 3 sets of 5 with an Empty Barbell :
Good Mornings,
Back Squat,
Behind the neck presses Snatch width,
Snatch BalanceScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Alternating Sets: Squat Snatch, One Arm Ring Row

7 sets of:
E1. 2 Squat SnatchesE2. 3 One Arm Ring Rows

F. 3 Rounds For Time of Power Snatches, Kipping Pull-Ups, and Running

3 Rounds for Time:
– 10 Power Snatches @ 115/45 lbs
– 12 Kipping Pull-Ups
– Run 200 meters

G. Cash – out :

Cash – out :
4 rounds of :
16 Suitcase Lunge Steps,
30s Plank,
20cal Row
OR
3 sets of :
15 DB Curls,
15 DB Bulgarian Split SquatsScoring: Not Scored

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A. Context : Mental Toughness

Context : Mental Toughness
Pushing harder when you have teammates.Scoring: Not Scored

B. Dynamic Warm – up :

Dynamic Warm – up :
3 rounds of :
20-30m Farmer Carry,
10 Goblet Squats,
10 'Halos',
10 Ring – dips/Ring Push – ups,
15 Jumping JacksScoring: Not Scored

C. Mobility :

Mobility :
HIPScoring: Not Scored

D. Practice :

Practice :
Spend 5 minutes working on Jump Rope and Double Under skills.Scoring: Not Scored

E. 25 minute AMRAP of Back Squats, Sandbag Carries, Sit-Ups, and Muscle-Ups

In teams of 3:

As Many Rounds and Reps as possible in 25 minutes:
– 30 Back Squats @ 135/55 lbs
– Sandbag Carry 200 meters @ 80/45 lbs
– 60 Sit-Ups
– 8 Muscle-Ups

200m Sandbag Run (80/60/45)/Plate Run
(45/25/15) – Everyone Runs together.
8 Muscle – ups/3 Chest – to – bars/5 Ring – dips

Indy Version : 20 mins AMRAP
10 Back Squats,
50m Sandbag Carry,
20 Sit – ups,
3 Muscle ups/9 Chest – to – bars/6 Ring – dips
1 min Rest

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A. Context : Competition

Context : Competition
Scaling up when appropriate.Scoring: Not Scored

B. Bodyweight Warm – up :

Bodyweight Warm – up :
3 Sets of :
One 10s Crab Bridge,
One 20s Deep Squat with elbows pushing knees outScoring: Not Scored

C. Barbell Warm – up :

Barbell Warm – up :
Then 3 sets of 5 with an Empty Bar :
Straight Leg Deadlift,
Front Squat,
Hang Muscle/Power Snatch,
Behind the neck press (Snatch width),
Overhead SquatScoring: Not Scored

D. Mobility :

Mobility :
SHOULDERScoring: Not Scored

E. Practice :

Practice :
Spend 8 minutes working on Ring – dip and Muscle – up progressions.
Scoring: Not Scored

F. 4 Rounds For Time of Overhead Squats, Power Clean and Jerks, AbMat Sit-Ups, and Burpees over the Barbell

4 Rounds for Time:
– 5 Overhead Squats @ 115/55 lbs
– 10 Power Clean and Jerks @ 115/55 lbs
– 15 AbMat Sit-Ups
– 15 Burpees over the Barbell
Rest 1 minute between each round

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