GHF CrossFit Weekly WOD
MEMBERS - SCHEDULE YOUR WOD
Monday 10/14
10 Minute Warm-up to 85% on Clean
E2M x 10 Minutes
1 Clean
-Increase weight each set (ex. 85%, 88-90%, 92-95%, 95-98%, 98-101%)
For Time (15 Minute Cap)
“Elizabeth”
21-15-9
Clean (135/95)
Ring Dips
Notes:
Elizabeth: This should be a sub 10 minute workout, treated similar to fran. 2-3 sets on the 21’s, 1-2 on the 15’s, and 1-2 on the 9’s, or quick singles for the whole workout. Pick weight and scale option for ring dips with those things in mind.
Cleans: Can be Powers or Squats
Ring Dip Options: 1) Ring Dips 2) Matador Dips 3) Leg Assisted Ring Dips 4) Dips btwn 2 boxes 5) Pushes
Recovery 2-3 sets
Pec Stretch x8ea
Face Pull x15
Tuesday 10/15
E2M x 10 Minutes
5 Strict Chin-ups (Add weight if possible)
For Time (25 Minute Cap)
1000m Row
10 2DB Hang Snatches (35/25)
5 Bar Muscle-up
500 Meter Row
20 2DB Hang Snatches (35/25)
10 Chest 2 Bar Pull-ups
250 Meter Row
30 2DB Hang Snatches (35/25)
15 Pull-up
500 Meter Row
20 2DB Hang Snatches (35/25)
10 Chest 2 Bar Pull-ups
1000m Row
10 2DB Hang Snatches (35/25)
5 Bar Muscle-up
Notes:
Bar MU options = 5C2B+5Dips / 7Pull-ups+7Push-ups / 10Ring Rows+10Push-ups
C2B options = 12Pull-ups / 15Ring Rows
Pull-up Options = 20 Ring Rows
Recovery 2-3 sets
Lat Stretch x8ea
Prone Press-up x5ea
Wednesday 10/16
10 Minute Warm-up to 80% on Front Squat
E3M x 15 Minutes perform a set of Front Squats and 3 Vertical Jumps
1) 5 Front Squats @ 80%
2) 3 Front Squats @ 85%
3) 2 Front Squats @ 90%
4) 1 Front Squat @ 95%
5) 1 Front Squat @ 99-101%
8 Minute AMRAP
30 Goblet Squat (50/35)
20 Push-ups
10 Toes to Bar
Recovery 2-3 sets
QHF Stretch x8ea
Thursday 10/17
30 Minute Alt. EMOM (6 Rounds)
1) 30 Dubs
2) 5 HSPU
3) 10 Wall Ball (20/14)
4) 15 Ring Rows
5) 10 American KB Swing (50/35)
Notes:
There is no rest station so they should be finishing each set with adequate rest to get through the workout.
If they cant complete any of the movements in under 40-45 secs they should reduce the reps or regress the movement.
Recovery 2-3 sets
Calf Stretch x8ea
Pigeon Pose x8ea
Friday 10/18
20.2 CrossFit Open
Saturday 10/19
Every 6 Minutes for 30 Minutes
400m Run
20 2DB Front Rack Lunges (50/35) (5ea leg)
10 2DB Front Rack Squats (50/35)
Recovery 2-3 sets
Single leg Glute Bridge x15ea
QHF Stretch x10ea
Peak Conditioning
Monday 10/14
14 Minute AMRAP
400 Meter Run
20 SA DB Clean and Jerk (50/35)
10 Goblet Squats (70/50)
7 Minute Rest
14 Minute AMRAP
500 Meter Row
20 SA DB Snatch (50/35)
10 Russian KB Swing (70/50)
Recovery 2-3 Sets
QHF Stretch x8ea
Prone Press-up x5ea
Wednesday 10/16
E5 Minutes x 30 Minutes
200 Meter Run
25 Wall Ball (20/14)
Notes: Decrease Wall Ball Reps if not finishing under 4 minutes
Recovery 2-3 Sets
Pigeon Pose x8ea
Single Leg Glute Bridge x10ea
Saturday 10/19
35 Minute AMRAP
Teams of 3
#1: 400 Meter Run
#2: Rest
#3: AMRAP
21 Goblet Squats (50/35)
15 Pull-ups
9 Box Jumps (24/20”)
Recovery 2-3 Sets
Lat Stretch x8ea
Calf Stretch x8ea
Strength Program
Week 10
Monday/Tuesday 10/14-15
A) Warm-up
- 10 Banded Side Steps
- 10 Walking Lunges
- 10 Goblet Squats
B) 10 Minute Warm-up to 85% on Conv. DL
-then
Every 3 Minutes for 12 Minutes
-3 Conv. DL (Last Set: AMRAP)
-6 Double Leg Jumps to Single Leg Landing (3ea) (from ground to 45# on platform)
C) 10 Minute Warm-up to 85% on Snatch Balance
-then
E2.5 Min x 10 Minutes
-3 Snatch Balance (Last Set: AMRAP)
-6 Bent Over 2DB Row
D) Finisher
2 Rounds
6 Partner Assisted Nordic Hamstring Curls
10 Standing Med Ball Chest Pass (step forward with one foot when you throw and alternate legs)
10 Lateral Lunge w/ Banded Chop
Wednesday/Thursday 10/16-17
A) Warm-up
- 10 Banded Side Steps
- 10 Walking Lunges
- 10 Goblet Squats
B) 10 Minute Warm-up to 90% on Back Squat
-then
Every 3 Minutes for 12 Minutes
-Back Squats (90%x2 ; 95%x1 ; 90%x1 ; 95%x1)
-3 Single Leg Jumps to Same Single Leg Landing (ea) (from ground to platform or 45# on platform)
C) 10 Minute Warm-up to 90% on Push Press
-then
E2.5 Min x 10 Minutes
-Push Press (90%x2 ; 95%x1 ; 90%x1 ; 95%x1)
-2 Chin-ups
D) Finisher
2 Rounds
10 DB Walking Lunge (each leg)
10 SA DB Overhead Press
10 BB Rollouts
Friday/Saturday 10/18-19
A) Warm-up
- 10 Birddogs
- 10 Split Stance KB RDL
- 10 Lateral Lunges
B) 10 Minute Warm-up to 90% on Sumo Deadlift
-then
Every 3 Minutes for 12 Minutes
-Sumo Deadlift (90%x2 ; 95%x1 ; 90%x1 ; 95%x1)
-3 Single Leg Jumps to Same Single Leg Landing (ea) (from ground to platform or 45# on platform)
C) 10 Minute Warm-up to 90% on Floor Press
-then
E2.5 Min x 10 Minutes
-Floor Press (90%x2 ; 95%x1 ; 90%x1 ; 95%x1)
-6 Bent Over 2DB Row
D) Finisher
2 Rounds
6 Partner Assisted Nordic Hamstring Curls
10 Standing Med Ball Chest Pass (step forward with one foot when you throw and alternate legs)
10 Lateral Lunge w/ Banded Chop