Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: Partner 5 K Row
*Switch every 500 Meters
*ME Deadlifts Reps (135/95)
Stimulus/Focus: Just a chance to work with a partner. Focus on the row. Pull as hard as you can every time you are on the rower. Breathe when you are finished, but get reps on the barbell as well. Singles for the win may be the way to go on this one.
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2)
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 21-15-9 (15 Minute Cap)
Floor Press (185/125)
Cleans (135/95)
Stimulus/Focus: A press, a pull and a squat! All the things! You will have to break these sets into small sets. Take short rests when you do. Make sure to change your weight each time–and put clips on the outside of the plates! The floor press should be heavy and the clean moderate.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Rope Climbs
Stimulus/Focus: This is a cardio WOD. It will tax your lungs. Find a pace you can maintain and a time you can breathe and just keep moving.
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM)
WOD: 10 Minute AMRAP
10 Front Squats (95/65)
5 HSPUs
RX+: 135/95; strict
Stimulus/Focus: This WOD is a classic CrossFit WOD-a squat and a press. Challenge yourself to go unbroken in each movement. Aim for 6-8 rounds. If you think you’ll get more than that, go for RX+, but only if you think you can get 6-8 rounds of it. If you are scaling, find a scale that will allow you to go unbroken and keep moving.
Cool Down: Tabata Chin Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 5 )
Use 85% for all sets. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
21 Push Press (95/65)
21 Pull Ups
15 Push Press (115/75)
15 Chest to Bar
9 Push Press (135/95)
9 Strict Pull Ups
6 Push Press (155/105)
6 Bar Muscle Ups
Stimulus/Focus: This WOD is shoulder intensive. Break as needed to avoid muscular failure. If scaling the weights, choose ones that will allow you to do the work in no more than 2-3 sets each round. If you don’t have pull ups, you will work those each round.
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
100 Meter Run or 150 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Cool Down: Row 500 Meters
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Run! Sign your waiver and make your donation at Belmont Walk Run!
WOD: 5k Run (Time)
Max Effort 5k Run
Cool Down: Enjoy your Thanksgiving Day with friends/family. Thank you for starting it with us and supporting a great event and cause!
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (1 x 2 x 3 x 4 x 5)
10 minutes to get your heavy for the day. Then 1 @ 95%, 2 @ 90%, 3 @ 85%, 4 @ 80% and 5 @ 75%. Lift on a 3-minute clock.
WOD: 10 RFT (15 Minute Cap)
5 Split Jerks (95/65)
10 Box Jump Overs (24/20)
RX+: 135/95; 30/24
Stimulus/Focus: The 10 rounds will be a mental challenge. Find a pace you can maintain. All split jerks should be unbroken. Work the fast cycle rate on the barbell.
Cool Down: 100 Double Unders or 5 Minutes of Practice
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Work to WOD Weight)
WOD: 6 RFT (30 Minute Time Cap)
6 Strict Handstand Push Ups
4 Strict Chest to Bar
2 Deadlifts (315/205)
Stimulus/Focus: This WOD is heavy in load and advanced in skill, but light in volume. The 30 minute cap is giving you time to work the skills and push yourself.
Cool Down: 3 Rounds
100 Meter Row
10 GHD Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch-Snatch-OHS Complex (2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 50% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock.
WOD: 6 RFT (21 Minute Cap)
400 Meter Run
15 KB Snatch (35/25) (Left Side-from the hang)
15 KB Snatch (35/25) (Right Side-from the hang)
Stimulus/Focus: This WOD incorporates opposing muscle groups. Push as hard as you can in each part. No need to rest within the movement. The opposing movement will give each muscle group time to rest before being used again.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (35/25)(Switch at the 50 Meter Mark)
10 Goblet Squats (35/25)
