Tuesday, August 21, 2018

2018-08-22 WOD

Batman Cycle Week 5

AMRAP in 10 minutes:
...10 KB Swings (53/35#)
...10 Slam Balls (30/20#)
Record rounds/reps.



Bench Press
...Find a 2RM
Record heaviest load.



COMPETITORS

AMRAP in 10 minutes:
...10 KB Swings (70/53#)
...10 cal SkiErg
Record rounds/reps.



Bench Press
...Find a 2RM
Record heaviest load.



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



Bodybuilding
3 Sets
...12 DB Z-Press
...12 DB Single Leg RDL / side
...6 DB Quarter Squat Jumps

Monday, August 20, 2018

2018-08-21 WOD

Batman Cycle Week 5

Mainsite WOD 180812
For Time:
...100m Walking Lunge
...100 Push Ups
...100 Medball Squat Cleans (20/14#)
...100 Pull Ups
...100m Walking Lunge
Record time. Compare to scores on crossfit.com.



COMPETITORS

Mainsite WOD 180812 (Rx+1)
For Time:
...100m Walking Lunge
...100 Push Ups
...100 Squat Cleans (45/35#)
...100 Pull Ups
...100m Walking Lunge
Record time.



Bodybuilding, Total Body Focus
3 Sets
...10 Prone KB Row on Elevated Bench
...12 DB Alternating Curls
...6 Cals Tricep Ext on Ski Erg
...ME GHDSU Hold



Strongman
3 Sets
...MAX Effort Lateral DB Hold (25/15#)
*After third set, rest 1:00; then, MAX Rep Lateral DB raise (20/10#)



4 Sets
...10 Hollow Hold Banded Press Downs
...MAX Effort False Grip Hold (hold lacrosse ball if needed)

Sunday, August 19, 2018

2018-08-20 WOD

Batman Cycle Week 5

Front squat
...Find a 5RM
Record heaviest load.



4 RFT:
...400m Run
...25' Handstand Walk
...10 Deadlift (225/155#)
...20 GHD Sit Up
Record time.



COMPETITORS

Front squat
...Find a 5RM
Record heaviest load.



4 RFT:
...400m Run
...25' Handstand Walk
...10 Deadlift (275/185#)
...20 GHD Sit Up
Record time.



Bodybuilding, Lower Body Focus
4 Sets
...12 DB Front Rack Step Up (24/20")
...10 KB Squat Jumps (KB touches ground)



High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (90-100% of 1RM HHS)
...1 Full Snatch



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

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.