GHF CrossFit Weekly WOD
MEMBERS - SCHEDULE YOUR WOD
Monday 12/7
10 Minute to Warm-up to 80% (heavy 6-8) on Deadlifts
-then
Every 2.5 Minutes for 10 Minutes
4 Deadlift
4 Continuous Vertical Jumps
15 Minute AMRAP
3 Rounds
200m Run
14 Pull-ups
8 Deadlifts (185/125)
3 Rounds
200m Run
14 Pull-ups
8 Deadlifts (205/145)
3 Rounds
200m Run
14 Pull-ups
8 Deadlifts (225/165)
Etc.. (add 20 pounds to deadlifts every 3 rounds)
Accessory Work 2-3 sets
Gorilla Row x8ea
Contralateral DB SL RDL x8ea
Tuesday 12/8
45 on : 45 off x 10 rounds
Alternate Each Round
1) Push-ups
2) Ring Support Hold
For Time (20 Minute Cap)
Buy In: 1 Mile Run
20 SA KB Clean and Jerks (50/35)
20 Burpee
20 Wall Balls (20/14)
500m Row
20 SA KB Snatch (50/35)
20 Burpees
20 Wall Ball Sit-ups (20/14)
500m Row
Accessory Work 2-3 sets
½ Kneeling Ipsilateral SA DB Press x12ea
DB Hammer Curls x15
Wednesday 12/9
10 Minute to Warm-up to 85% (heavy 5) on Overhead Squats (can use snatch number if needed)
-then
Every 2.5 Minutes for 10 Minutes
1) 3 Overhead Squats at 85%
20 Hollow Body Rocks
2) 2 Overhead Squats at 90%
20 Hollow Body Rocks
3) 1 Overhead Squat at 95%
20 Hollow Body Rocks
4) 1 Overhead Squat at 95-98%
20 Hollow Body Rocks
“Nancy”
5 Rounds for Time (15 Minute Cap)
400m Run
15 Overhead Squats (95/65)
Accessory Work 2-3 sets
Tempo Ring Rows 42x0 x5
Pallof Press x15ea
Thursday 12/10
10 Minute to Warm-up to 85% (heavy 5) on Strict press and Weighted Pull-ups
-then
Every 2.5 Minutes for 10 Minutes
1) 3 Strict Press at 85%
3 Weighted Pull-ups
2) 2 Strict Press at 90%
2 Weighted Pull-ups
3) 1 Strict Press at 95%
1 Weighted Pull-up
4) 1 Strict Press at 95-98%
1 Weighted Pull-ups
10 Minute AMRAP
5 DB Thruster (50/35)
8 DB Walking Lunge (50/35)
11 Toes to Bar
Accessory Work 2-3 sets
Banded Tricep Pushdown x15ea
DB Russian Twist x15ea
Friday 12/11
10 Minute Warm-up to 80% on Clean and Jerks
-then
EMOM x 5 Minutes (5 Rounds)
1 Clean and Jerk @ 80%
-1 Minute Rest Add Weight
E90s x 6 Minutes (4 Rounds)
1 Clean and Jerk @ 85%
-1 Minute Rest Add Weight
E2M x 6 Minutes (3 Rounds)
1 Clean and Jerk @ 90%
-1 Minute Rest Add Weight
E2.5M x 5 Minutes (2 Rounds)
1 Clean and Jerk @ 95%
Accessory Work 2-3 sets
5 sec Eccentric Pull-up x6
Hollow Body Banded Straight Arm Pulldown x20
Saturday 12/12
60 on 60 off x 9 rounds (18m)
3 Rounds of each (do all 3 rounds of one exercise before moving to the next)
1) Max Double Unders
-Alternating rounds of singles and dubs
-Singles
2) Max Russian KB Swings (70/50)
3) Max Cals (assault bike or rower)
4 Minute AMRAP
100m Row
10 Lateral Burpee over Erg
4 Minute Rest
4 Minute AMRAP
40 DUBs
20 American KB Swings (50/35)
Accessory Work 2-3 sets
Weighted Wall Sit 40sec for max weight
BB Reverse Curls x15
Peak Conditioning
Monday 12/9
12 Minute AMRAP
200m Run
16 Wall Balls (20/14)
12 Push-ups
8 Goblet Squats (70/50)
6 Minute Rest
12 Minute AMRAP
250m Row
16 American KB Swing (50/35)
12 Toes to Bar
8 Alt. DB Snatches (50/35)
Accessory Work 2-3 Sets
DB Hammer Curls x15
Pallof Press x15ea
Wednesday 12/11
Every 3 Minutes x 12 Minutes
15 Goblet Squat (AHAP)
10 Push-up
5 Strict Toes to Bar
For Time (20 Minute Cap)
800m Run
3 Rope Climb
40 SA DB Hang Clean and Jerks (50/35)
40 SA Suitcase DB Walking Lunge (50/35)
400m Run
2 Rope Climb
30 SA DB Thruster (50/35)
30 SA Goblet Squat (50/35)
200m Run
1 Rope Climb
20 Pull-ups
20 SA Overhead DB Walking Lunge (50/35)
Accessory Work 2-3 Sets
5 Sec Eccentric Pull-up x5
Banded Tricep Pushdown x20
Saturday 12/14
35 Minute AMRAP
Teams of 2
400m Run (together)
50 Tire Flips
400m Run (together)
50 D-ball Over the Shoulder (AHAP)
400m Run (together)
50 Assault Bike Cals
400m Run (together)
50 Wall Balls (20/14)
Accessory Work 2-3 Sets
Banded Tempo Goblet Squats 43x0 x8
V-ups x15
Strength Program
Week 6
Monday/Tuesday 12/2-3
BB Warm-up (10 Minutes)
5 Hang Muscle Snatches
5 Power Snatches
5 Overhead Squat
A) 1 Hip Snatch + 1 Above Knee Snatch
-Every 2 Minutes for 10 Minutes
-Start with the bar and build to 75% over the 5 sets
B) 1 Above Knee Snatch + 1 Snatch + 1 Overhead Squats
-Every 2 Minutes for 10 Minutes @ 80%
C) 3 Snatch Balance (from ball of foot)
-Every 2 Minutes for 10 Minutes
-Start with the bar and build to 80% over the 5 sets
5 Minutes to get to 90% for pulls
D) 3 Below Knee Snatch Pull
-Every 2 Minutes for 10 Minutes, at 90%
Wednesday/Thursday 12/4-5
BB Warm-up (10 Minutes)
5 Hang Muscle Cleans
5 Power Cleans
5 Front Squat
A) 1 Hip Clean + 1 Above Knee Clean
-Every 2 Minutes for 10 Minutes
-Start with the bar and build to 75% over the 5 sets
B) 1 Above Knee Clean + 1 Clean + 1 Front Squats
-Every 2 Minutes for 10 Minutes @ 80%
C) 2 Below Knee Clean Pulls
-Every 2 Minutes for 10 Minutes, at 85%
5 Minutes to get to 80% for Jerks
D) Behind Neck Jerk + Rack Jerk
-Every 2 Minutes for 10 Minutes @ 80%
Friday/Saturday 12/6-7
10 Minutes to Warm-up on Snatches to 85%
A) 2 Snatch
-Every 90 sec for 9 Minutes, at 85%
5 Minutes to warm-up on Clean and Jerks to 85%
B) 2 Clean + Jerks
-Every 2 Minutes for 10 Minutes, at 85%
C) 6 RDL
-Every 2.5 Minutes for 10 Minutes, at 95% (of clean) (add weight if easy)
D) 6 Press In Split
-Every 2 Minutes for 10 Minutes
-Start with the bar and build to a heavy 6 over 5 sets