GHF CrossFit Weekly WOD
MEMBERS - SCHEDULE YOUR WOD
Monday (12/2)
10 Minute to work up to a challenging 6 reps on Barbell Reverse Lunges
Every 3 Minutes for 9 Minutes
6 Barbell Front Rack Reverse Lunges (each leg)
12 Leg Curls (using Wall Ball)
3 Rounds for Time:
Buy In: 800m Run
27 Goblet Squats (50/35)
21 Sit-ups
15 Wall Balls (20/14)
9 Burpee
(15 Minute Cap)
Accessory Work 2-3 Sets
Reverse Nordic Curl x8
DB Weighted Glute Bridge x15
Tuesday (12/3)
10 Minute to work up to 90% (Heavy 3-4 Reps) on Push Press
Every 2.5 Minutes for 7.5 Minutes
2 Push Press
-A Muscle-up Drill
Level 1) 5 Leg Assisted Chest to Bar Pull-ups w/ Controlled Eccentric
Level 2) 3 Strict Chest to Bar Pull-ups
Level 3) 1 Muscle-up or 2 Leg Assisted Jumping Muscle-up
16 Minute AMRAP
Buy In -or- Cash Out: 1000m Row
6 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
With Remaining Time:
DB Thrusters (35/25) for Max Reps
Accessory Work 2-3 Sets
DB Hammer Curls x12 w/ 3 sec Eccentric
Face Pull w/ Rings x10
Wednesday (12/4)
10 Minute to work up to 90% of Snatch for Snatch Grip RDLs
-this should be hard for 8-10 reps on RDLs
Every 3 Minutes for 9 Minutes
6 Snatch Grip RDLs w/ 4 Second Eccentric
20 Russian KB Swings
3 Rounds or Time (10 Minute Cap)
20 SA DB Hang Snatch (50/35)
10 Goblet Walking Lunges (50/35)
20 SA DB Hang Clean and Jerk (50/35)
10 Goblet Walking Lunges
Accessory Work 2-3 Sets
Banded Tricep Pushdowns x20
Banded Straight Arm Lat Pulldown x20
Thursday (12/5)
30 Seconds On : 30 Seconds Off x 8 Rounds
Level 1) Max Singles (last round can be used to attempt DUBs if close)
Level 2) Alternating Rounds: Max Singles and Max Double Unders
Level 3) Max Double Unders
25 Minute AMRAP
400m Run
30 Overhead Plate Walking Lunges (45/25)
20 Toes to Bar
10 Handstand Push-ups
Accessory Work 2-3 Sets
Weighted Sit-ups x10
L-Sit Arnold Press x20
Friday (12/6)
10 Minute to work up to 80% (heavy 6-8) on Back Squat
Every 2.5 Minutes for 10 Minutes
4 Back Squats
4 Box Jumps
12 Minute AMRAP
10 Thrusters (135/85) (115/75) (95/65)
250m Row
Accessory Work 2-3 Sets
Contralateral DB Single Leg RDL x10ea
SA Front Rack KB + Suitcase Carry x1 Trip down turf
Saturday (12/7)
10 Minute to work up to 80% (heavy 6-8) on Floor Press
Every 2.5 Minutes for 10 Minutes
4 Floor Press
4 Strict Toes to Bar (hold at top and controlled eccentric)
15 Minute AMRAP
5 Devils Press (50/35)
10 2 DB Power Clean + Push Press (50/35)
5 Lateral Burpee Over DBs
10 Toes to Bar
Accessory Work 2-3 Sets
1/2 Kneeling SA Contralateral DB Press x10ea
Alt. Gorilla Row x10ea
Peak Conditioning
Monday (12/2)
EMOM for 10 Minutes
Climb the Ladder by 2’s
KB Swing (AHAP)
10 Minute AMRAP
400m Run
30 Goblet Squats (50/35)
20 Bodyweight Walking Lunges
5 Minute Rest
10 Minute AMRAP
500m Row
30 SA Alt. DB Snatch (50/35)
10 Lateral Burpee over Rower
Accessory Work 2-3 Sets
Hollow Body Rock x10
Hammer Curls x20
Wednesday (12/4)
Alternating Every 90 Seconds for 12 Minutes
1) 10 Goblet Squats (AHAP) + Max Wall Sit
2) 10 Push-ups + Max High Plank Hold
5 Rounds for Time (20 Minute Cap)
Buy In: 1 Mile Run
21 American KB Swing (50/35) (35/25) (25/15)
12 Pull-up (Jumping Pull-up) (Ring Row)
Accessory Work 2-3 Sets
Reverse Nordic Curl x10
Banded Tricep Pushdowns x20
Saturday (12/7)
Every 2 Minutes for 10 Minutes
6 Strict Pull-ups (Leg Assisted Pull-up w/ Slow Negative)
3 Wall Walks
5 Minute AMRAP
5 Burpee Box Jump (24/20”)
10 Wall Ball (20/14)
5 Minute Rest
5 Minute AMRAP
5 Devil Press (50/35)
10 DB Hang Cleans (50/35)
5 Minute Rest
5 Minute AMRAP
5 Burpee Pull-ups
10 HSPU
Accessory Work 2-3 Sets
Straight Arm Lat Pulldown x10
BB Reverse Curl x15
Strength Program
Week 5
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 70% over the 5 sets
B) 1 Above Knee Snatch + 1 Snatch + 2 Overhead Squats
-Every 2 Minutes for 10 Minutes @ 75%
C) 3 Snatch Balance (from ball of foot)
-Every 2 Minutes for 10 Minutes
-Start with the bar and build to 75% over the 5 sets
5 Minutes to get to 85% for pulls
D) 3 Below Knee Snatch High-Pull
-Every 2 Minutes for 10 Minutes, at 85%
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 70% over the 5 sets
B) 1 Above Knee Clean + 1 Clean + 2 Front Squats
-Every 2 Minutes for 10 Minutes @ 75%
C) 2 Below Knee Clean Pulls
-Every 2 Minutes for 10 Minutes, at 85%
5 Minutes to get to 75% for Jerks
D) Behind Neck Jerk + 2 Rack Jerks
-Every 2 Minutes for 10 Minutes @ 75%
Friday/Saturday 12/6-7
10 Minutes to Warm-up on Snatches to 80%
A) 2 Snatch
-Every 2 Minute for 10 Minutes, at 80%
5 Minutes to warm-up on Clean and Jerks to 80%
B) 2 Clean + Jerks
-Every 2 Minutes for 10 Minutes, at 80%
C) 6 RDL
-Every 2.5 Minutes for 10 Minutes, at 90% (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