Thursday, August 16, 2018

2018-08-17 WOD

Batman Cycle Week 4

AMRAP in 2 minutes:
...Calorie Row
Rest 1 minute
AMRAP in 8 minutes:
...15 Box Jump Over (30/24")
...15 Wall Ball (20/14#)
...15 DB 1 Arm Snatch (50/35#)



IMMEDIATELY after the AMRAP:
...5 minutes to build to a heavy single Snatch
...5 minutes to build to a heavy single C&J
*Record total weight for heaviest combined lifts.



COMPETITORS

AMRAP in 2 minutes:
...Calorie Row
Rest 1 minute
AMRAP in 8 minutes:
...15 Box Jump Over (30/24")
...15 Wall Ball (30/20#)
...15 DB 1 Arm Snatch (50/35#)



IMMEDIATELY after the AMRAP:
...5 minutes to build to a heavy single Snatch
...5 minutes to build to a heavy single C&J
*Record total weight for heaviest combined lifts.



Back Squat
...3x10 (90% of 10RM)
Record load.



Strongman
4 rounds NOT for time
...50' Seated Rope Sled Pull
...100' KB Front Rack Carry
*Build weight on Rope Sled Pull to AHAP. Pick KB weight that can be done unbroken.



Barbell Row
...4x8 @ ~50% of 1 rep Bench

Wednesday, August 15, 2018

2018-08-16 WOD

Batman Cycle Week 4

Pause Jerk
Every 3 Min for 5 Rounds:
...2 Pause Jerk (80-90% of 1RM PJ)
...1 Jerk
Record heaviest load.



AMRAP in 8 minutes of:
...60 Double Unders
...20 Empty Barbell Thrusters (45/35#)
Record rounds/reps.



COMPETITORS

[RECOVERY DAY]
Assault Bike Aerobic Capacity
3 Sets:
...20sec @ moderat pace w/ 20sec @ easy (walking) pace
...40sec @ moderate pace w/ 20sec @ easy (walking) pace
...60sec @ moderate pace w/ 20sec @ easy (walking) pace
- 1min rest after each set -

2 Sets:
...20sec @ mod/fast pace w/ 40sec @ easy pace
...40sec @ mod/fast pace w/ 40sec @ easy pace
...60sec @ mod/fast pace w/ 40sec @ easy pace
- 1min rest after each set -

1 Set:
...20sec @ fast pace w/ 60sec @ easy pace
...40sec @ fast pace w/ 60sec @ easy pace
...60sec @ fast pace w/ 60sec @ easy pace

Total Bike: 22min
Total Workout: 27min

Tuesday, August 14, 2018

2018-08-15 WOD

Tomorrow's WOD is named after one of the biggest baddies in the DC Universe, Darkseid! He's like the DC version of Marvel's Thanos. To beat "Darkseid" tomorrow, you need to be strong, fast, and Batman! If you did this one last year, make sure you look up your scores in WODTogether first so you know what to beat!



Batman Cycle Week 4

"Darkseid" [RX]
For time:
...400m Run
Then, 4 rounds:
...1 Rope Climb
...2 Deadlift (275/185#)
...3 Deficit HSPU (-4/2"")
...4 Med Ball Clean (100/70#)
Then:
...400m Run
RX+1 = 315/205#
Record time. Compare to 2017-07-19.



COMPETITORS

"Darkseid" [comp]
For time:
...400m Run
Then, 4 rounds:
...1 Legless Rope Climb
...2 Deadlift (365/225#)
...3 Deficit HSPU (-7/5"")
...4 Med Ball Clean (150/100#)
Then:
...400m Run
Record time. Compare to 2017-07-19.



Front Squat
...5RM
...3x5 (90% of 5RM)
Record heaviest load.



High Hang Clean
Every 3 Min for 5 Rounds:
...2 Hang Clean (80-90% of 1RM HHC)
...1 Full Clean
Record heaviest load.



Powerlifting/Gymnastics
5 Sets
...20 Prone Banded Hamstring Curls
...20 Push-ups

Monday, August 13, 2018

2018-08-14 WOD


We've got the Bicouplet 1 and 2 from this year's CrossFit Games tomorrow! Check out the final women's heat to see what it looks like!



Batman Cycle Week 4

"Bicouplet 2 & 1"
12-9-6 reps for time:
...Snatches (135/85#)
...Bar Muscle Up
Time cap of 6 minutes.

1 minute transition, then...

21-15-9 reps for time:
...Snatches (85/55#)
...Chest to bar Pull Up
Time cap of 6 minutes. Record times for both WODs.



COMPETITORS

"Bicouplet 2 & 1"
12-9-6 reps for time:
...Snatches (135/85#)
...Bar Muscle Up
Time cap of 6 minutes.

1 minute transition, then...

21-15-9 reps for time:
...Snatches (85/55#)
...Chest to bar Pull Up
Time cap of 6 minutes. Record times for both WODs.



Bodybuilding, Total Body Focus
3 Sets
...6 KB Goblet Lateral Step Down/side
*Decend as slow as possible

3 Sets
...30s Superman Hold on Bench
...ME Chin Up Hold
*Rest 30s



Strongman
3 Rounds
...50m Heavy Sled Push
...50m Heavy Sled Drag
*AHAP (minimum pause on turn around, & no stopping for the whole 50m)
- Rest as needed between rounds -
Use the handles for the push down & the straps for the pull back



Powerlifting
Strict Press
5-5-3-3-1-1-1-1 reps for load. Record heaviest load.

Sunday, August 12, 2018

2018-08-13 WOD

Batman Cycle Week 4

In teams of 3, 21 RFT:
...21/18 Cal Bike
...25' OH Walking Lunge (55/35#)
...5 Burpees to Plate
*Partners must tag. Time cap of 37 minutes.



COMPETITORS

In teams of 3, 21 RFT:
...21/18 Cal Bike
...25' OH Walking Lunge (2x35/26# KB)
...5 KB Facing Burpees
*Partners must tag. Time cap of 37 minutes.



Back Squat
...10RM
...3x10 (90% of 10RM)
Record heaviest load.



Bodybuilding, Lower Body Focus
3 Sets
...8 Single Leg Bulgarian Deadlift
...Rest 90s

3 Sets
...1 min GHD Hip Extension Hold
...Rest 1 min



4 RFT:
...15 GHD Sit Ups
...25' Handstand Walk
...10 Parallette Push Up to L-Sit
Record time.



High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (80-90% of 1RM HHS)
...1 Full Snatch
Record load.

Thursday, August 09, 2018

2018-08-10 WOD

Batman Cycle Week 3

Build to a heavy single in the complex:
...1 Snatch Push Press
...2 Pause Overhead Squats (2 sec)
*Focus on strong lockout and solid position in the bottom of the squat. Stand straight up (don't let the hips shift back). Record heaviest load.



For time:
...12-9-6-3 Snatch (115/75#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Record time.



COMPETITORS

"Build to a heavy single in the complex:
...1 Snatch Push Press
...2 Pause Overhead Squats (2 sec)
*Focus on strong lockout and solid position in the bottom of the squat. Stand straight up (don't let the hips shift back). Record heaviest load.



Power Snatch/C&J
...Build to a Heavy Single



For time:
...12-9-6-3 Snatch (135/95#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Record time.



Strongman
3 Rounds AFAP:
...100m Carry*
...50m Sled Push (95/65#) - 25+25
...2 Min Rest
*100/70# Sandbag on one shoulder, 70/53# Kettlebell farmer carry in opposite hand. Switch at 50m.



4 Set Not for Time:
...6 Tempo Glute-Ham Raises (:03 descent)
...12 Bent Over Delt Flyes (elbows remain straight to isolate the rear delt)

Wednesday, August 08, 2018

2018-08-09 WOD


Since "The Separator" seemed a little bit too much even for Games athletes, we scaled it back a little for class and renamed it "The Divider"! If anybody wants to try "The Separator" as they did it in the Games, GOOD LUCK! And make sure you have a few crash mats under you...



Batman Cycle Week 3

"The Divider"
For time:
...12 Deficit HSPU (-3.5/2")
...15 Back Squats (185/125#)
...20 Burpees
...9 Deficit HSPU (-3.5/2")
...18 Front Squats (155/105#))
...20 Burpees
...6 Deficit HSPU (-3.5/2")
...21 Overhead Squats (135/85#)
...20 Burpees
Record time.
COMPETITORS: 2016 CF Games Event #9, "The Separator" (https://games.crossfit.com/workouts/games/2016)


COMPETITORS

[RECOVERY DAY]
5 Rounds:
...10/8 Calorie Alternating Arm SkiErg
...5 Hang Power Snatch
...5 Good Mornings
...400m Jog
*Empty barbell