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GHF CrossFit Weekly WOD

 
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Monday 7/6

10 Minutes to Warm-up to 60% on Above Knee Hang Clean
-then
Every 2 Minutes for 6 Minutes
3 Above Knee Hang Clean (60%)
1 Minute Rest
-add weight (70%)
Every 1.5 Minutes for 6 Minutes
2 Above Knee Hang Clean (70%)
1 Minute Rest
-add weight (80%)
EMOM for 6 Minutes
1 Above Knee Hang Clean (80%)
Accessory 2-3 sets
Banded Glute Bridge x15
Birddog x10ea

Tuesday 7/7

14 Minute AMRAP
200m Run
16 Pull-ups
12 Wall Ball (20/14)
7 Minute Rest
14 Minute AMRAP
250m Row
40 Double Unders (80 Singles)
15 American KB Swing (50/35)
Accessory 2-3 sets
Side Plank x35sec ea
Banded Tricep Pushdowns x20

Wednesday 7/8

10 Minute to Warm-up to 60% on Sumo DL
-then
Every 3 Minutes for 15 minutes
-8 Sumo DL
-15 Leg Curls
(use a wall ball or rower set for leg curls)
3 Rounds for Time (10 Minute Cap)
21/18 Cal Row 
15 Toes to Bar
9 Deadlifts (135/95)
Accessory 2-3 sets
Lateral Lunge x10ea
Tempo Ring Row 42x0 x6

Thursday 7/9

For Time (35 Minute Cap)
1 Mile Run
80 Wall Ball AMSU (20/14)
80 Wall Ball Walking Lunges (20/14)
800m Run
60 Alt. SA DB Snatches (50/35)
60 HR Push-ups
400m Run
40 SA DB Hang Clean and Jerks (50/35)
40 Wall Balls
200m Run
20 SA DB Thruster (50/35)
20 Lateral Burpee over DB 
Accessory 2-3 sets
Renegade Row x8ea
BB Curl x15

Friday 7/10

10 Minutes to Warm-up to 65% on Back Squats
-then
Every 2 Minutes for 10 Minutes
-2 (3 sec) Pause Back Squats + 4 Back Squats
-Max Hollow Body Hold
15 Minute AMRAP
9 - 2 DB/KB Front Rack Squat (50/35)
12 Pull-up
15 Burpee Box Jump Over (24/20”)
Accessory 2-3 sets
Single Leg RDL x8ea
½ Kneeling Pallof Press x10ea

Saturday 7/11

6 Minute AMRAP
40 Double Unders
20 American KB Swings (50/35)
3 Minute Rest
6 Minute AMRAP
10/8 Cal Assault Bike
5 Devil Press (50/35)
3 Minute Rest
6 Minute AMRAP
20/16 Cal Row
10 Toes to Bar
3 Minute Rest
6 Minute AMRAP
20 Box Jumps (20/14)
20 BB Thruster (45/35)
Accessory 2-3 sets
Single Leg Glute Bridge x12ea
Hollow Body Straight Arm Lat Pulldown x15

Sunday 7/12

Every 4 Minutes for 32 Minutes
200m Run
18 Russian KB Swing (50/35)
16 SA DB Hang Clean and Jerk (50/35)
w/ Remaining Time each round complete as many Wall Balls as possible (20/14)
Score is total number of wall balls
Accessory 2-3 sets
Band Pull-Aparts x20
Ring Face Pulls x15

Peak Conditioning 

Wednesday 7/8

35 Minute AMRAP
100 Double Unders
80 Wall Ball Walking Lunge (20/14)
60 American KB Swing (50/35)
40 Wall Balls (20/14)
20 HR Push-ups
Accessory Work 2-3 Sets
Side Plank x35sec ea
Tempo Ring Row 42x0 x6

Saturday 7/11

Every 3 Minutes x 15 Minutes
12 Offset Squat (6ea side) (AHAP)
8 SA DB Floor Press (8ea side) (AHAP)
10 V-ups
5 Rounds for Time (20 Minute Cap)
30 Alt. SA DB Snatch (50/35)
20 SA DB Thruster (50/35)
10 Pull-ups
Accessory Work 2-3 Sets
Birddog x10ea
Single Leg RDL x10ea

Strength Program

Week 3

Tuesday 

BB Warm-up
5 Strict Press in Split
4 Jerk Balance
3 Jerk w/ Pause in Dip
10 Minutes to warm-up to 60% on Jerk
-then
Every 2.5 Minutes for 15 Minutes
Jerk w/ Pause in Catch
60%x3, 65%x3x5
10 Minutes to warm-up to 60% on Deadlift
-then
Every 2.5 Minutes for 15 Minutes
1) Deadlift
60%x10x2, 65%x8x4
2) Reverse Lunge x15 

Thursday 

BB Warm-up
5 Above Knee Muscle Clean + 5 Strict Press
4 Above Knee Power Clean + 4 Thruster
3 Above Knee Clean + 3 Jerk
10 Minutes to warm-up to 60% on Clean + Jerk
-then
Every 2.5 Minutes for 15 Minutes
Below Knee Hang Clean + Jerk w/ Pause in Catch
60%x3+3, 65%x3+3x5 (do all 3 cleans then the 3 jerks)
-then
Every 4 Minutes for 24 Minutes
1) Push-ups
2x10, 4x8 - use bands to add or remove resistance, can also place a plate on the back or perform ring push-ups to increase difficulty
2) Ring Row x15
3) Weighted Sit-up x20

Friday/Saturday (no class)

BB Warm-up
5 Below Knee Muscle Snatch + 5 Snatch Push Press
4 Below Knee Power Snatch + 4 OHS
3 Below Knee Snatch
10 Minutes to warm-up to 60% on Snatch
-then
Every 2.5 Minutes for 15 Minutes
Snatch
60%x3, 65%x3, 70%x3x4 (can increase weight on the last 2 sets if no prior misses
10 Minutes to warm-up to 60% on Front Squat
-then
Every 2.5 Minutes for 15 Minutes
1) Front Squat 
(60%x10, 65%x8, 70%x6)x2
2) Leg Curl x15