Warm up: Coach’s Choice
Strength/Skill: Get Ready to Move!
WOD: Twelve 4-Minute Rounds
400 Meter Run
1000/900 Meter Bike Erg
500/450 Meter Row
25/20 Assault Bike Calories
*Rest the remainder of each round.
Stimulus/Focus: This is a cardio conditioning WOD. The harder you push, the more time you have to rest.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Paused Deadlift
3 x 3 x 3
Stimulus/Focus: Start at 60% and get AHAP. Each lift will have a 2-second pause just off the floor on the way up and on the way down. Lift on a 2-minute clock.
WOD: 25 Minute AMRAP
10 Toes to Bar
15 Dumbbell Deadlifts (50/35)(35/20)
20 Box Jump Overs (24/20)
10 Pull Ups
15 Dumbbell Hang Power Cleans (50/35)(35/20)
20 Box Jump Overs (24/20)
10 Chest to Bar Pull Ups
15 Dumbbell Push Jerks (50/35)(35/20)
20 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
Stimulus/Focus: This is a long time domain with a higher rep scheme. The weight should be moderately heavy. It will be taxing on your grip. Break work as needed. Find a steady pace and keep moving.
Cool Down: Tabata Diagonal Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Floor Press
5-4-3-2-1-2-3-4-5
Stimulus/Focus: Start around 70-75% and get AHAP. Lift on a 2-minute clock. If you miss any sets you cannot reattempt them and they do not count in your score.
Strength Metcon: Total Pounds Lifted
WOD: 6 Rounds For Time (15 Minute Cap)
200 Meter Run
20 Kettlebell Swings (1.5/1)(1/25#)
20 Goblet Reverse Lunges (1.5/1)(1/25#)
Stimulus/Focus: Attempt to complete your work without putting the kettlebell down. If needed, break only once in each movement. Push hard on the run each time.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions
Closed for the CrossFit Level 2 Course.
CrossFit Belmont folks are meeting at Crowders Mountain State Park for a group trail run. The meeting time is 0900. Email us at crossfitbelmont@gmail.com if you’re interested!
Warm up: Coach’s Choice
Strength/Skill: Deadlift
10 x 10
Stimulus/Focus: Use 60% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
20 Double Unders
10 Wall Balls (20/14)(14/10)
Stimulus/Focus: Aim for quick transitions and unbroken work. Strive for 10 rounds.
Cool Down: Tabata Partner Ab Mat Sit Up Wall Ball Passes
Warm up: Coach’s Choice
Strength/Skill: Gymnastics Skill Development: HSW
On a 9 Minute Running Clock
0-3 Minutes: 3 Reps (1 Wall Walk + 10 Second Wall Facing Handstand Hold)
3-6 Minutes: 3 Reps (1 Wall Walk + 10 Wall Facing Plate Climbs)
6-9 Minutes: 3 Reps (1 Wall Walk + 10 Weight Shifts)
WOD: 20 Minute AMRAP
10 Pull Ups
20 Alternating Lunges
30′ Handstand Walk
100 Meter Run
Stimulus/Focus: Find a steady pace and just keep moving. Choose scales that challenge you on the gymnastics portions.
Cool Down: Tabata Bottom to Bottom Squats
Warm up: Coach’s Choice
Strength/Skill: Front Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP for five reps across five rounds. Lift on a 2-minute clock.
WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest)
10 Front Squats (95/65)(65/45)
Max Burpees over The Bar (Lateral) in Remaining Time
*RX+: (155/105)
Stimulus/Focus: Push as hard as you can on the squats to give you as much time as possible to accumulate burpees. Those are the only reps that count. You will have a separate score for each round.
Cool Down: Tabata Hollow Rock Holds
Warm up: Coach’s Choice
Strength/Skill: Push Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% of your 1 RM and get AHAP for the three reps across five rounds. Lift on a 2-minute clock.
WOD: 4 RFT (16 Minute Time Cap)
25 Strict Dumbbell Push Ups
100 Meter Farmer’s Carry (50/35)(35/20)
*Two Dumbbells
Stimulus/Focus: Focus on perfect form with your push ups. Push through the farmer’s carry and try to finish it without putting the dumbbells down .
Cool Down: 4 Rounds
5 Strict Pull Ups
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% of your 1 RM. Lift on a 2-minute clock. These must be touch and go doubles. Get AHAP.
WOD: 6 Minute AMRAP
3 Cleans (115/75)
6 Handstand Push Ups
*Rest 3 Minutes Before the Next AMRAP
Stimulus/Focus: These are three separate workouts. The cleans should get progressively heavier–from moderate to heavy to heavier. The handstand push ups should get progressively more challenging. Choose weights and scales that challenge you. You will have a separate score for each workout.
6 Minute AMRAP
3 Cleans (135/95)
6 Deficit Handstand Push Ups (45/25)
*Rest 3 Minutes Before the Next AMRAP
6 Minute AMRAP
3 Cleans (165/115)
6 Strict Handstand Push Ups
Cool Down: Tabata Plank Holds
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
