GHF CrossFit Weekly WOD
MEMBERS - SCHEDULE YOUR WOD
Monday 8/19
10 Minute Warm-up to 75% on Deadlifts
-then
Every 2.5 Minutes x 10 Minutes
5 Deadlifts
5 Goblet Reverse Lunges (AHAP)
3 Rounds for Time (15 Minute Cap)
400 Meter Run
21 Toes to bar
12 Deadlifts (225/155)
Recovery 2-3 sets
Lat Stretch x8ea
Prone Press Up x5ea
Tuesday 8/20
10 Minute Warm-up to 65% on Strict Press
-then
Every 2.5 Minutes x 10 Minutes
10 Strict Press
10 Seated Banded Ring Lat Pulldowns w/ 4 sec ECC.
15 Minute AMRAP
21/18 Cal Row
15 DB Hang Snatch (35/25)
9 Burpee Box Jump Over (24/20)
Notes: the DB Snatch is with 2 DB’s
Recovery 2-3 sets
Pec Stretch x8ea
Face Pulls x15
Wednesday 8/21
10 Minute Warm-up to 65% on Back Squat
-then
Every 2.5 Minutes x 10 Minutes
10 Back Squat
15 Weighted Glute Bridges (50/35)
Every 3 Minutes for 15 Minutes
200m Run
18 Wall Balls (20/14)
Recovery 2-3 sets
QHF Stretch x8ea
Calf Stretch x8ea
Thursday 8/22
30 Minute AMRAP
400 Meter Run
20 American KB Swing
10 Pull-ups
500 Meter Row
20 SA DB Clean and Jerk (50/35)
10 Push-ups
Recovery 2-3 sets
Pec Stretch x8ea
Lat Stretch x8ea
Friday 8/23
10 Minute Warm-up to ~75% for the 3 Position Snatch
E2M x 8 Minutes
3 Position Snatch
-1 Above Knee Snatch
-1 Below Knee Snatch
-1 Snatch
-Rest 1 Minute
-add weight (~80%)
E90s x 6 Minutes
2 Position Snatch
-1 Above Knee Snatch
-1 Snatch
-Rest 1 Minute
-add Weight (~85%)
EMOM x 4 Minutes
1 Snatch
Recovery 2-3 sets
Prone Press-up x5ea
QHF Stretch x8ea
Saturday 8/24
“Bring A Friend Day!”
35 Minute AMRAP: Teams of 2
40 SA DB Clean and Jerks (50/35)
20 Pull-ups
40 SA DB Snatches (50/35)
20 Push-ups
40 SA DB Thrusters (50/35)
20 Toes to Bar
40 Goblet Squats (50/35)
20 Burpees
400 Meter Run
Recovery 2-3 sets
Pigeon Pose x8ea
Prone Press-up x5ea
Strength Program
Week 2-
Monday/Tuesday 8/19-20
A) Warm-up
- 5 World’s Greatest Stretch (each side)
- 10 Banded Glute Bridges
- 10 BB Kang Squats
B) 10 Minute Warm-up to 60% on Conv. Deadlift
-then
E3 Min x 9 Minutes
-10 Deadlifts
-5 Depth Landings (from toes)
C) 10 Minute Warm-up to 60% on Behind the Neck Snatch Press
-then
E3 Min x 9 Minutes
-10 Push Press
-10 Leg Curl (sliders or Rower seat)
D) Finisher
2 Rounds
10 DB SL RDL (each leg) (keep back foot down)
10 DB Arnold Press
10 Ring Rows
Wednesday/Thursday 8/21-22
A) Warm-up
- 5 World’s Greatest Stretch (each side)
- 10 Banded Side Steps
- 10 Paused Goblet Squats
B) 10 Minute Warm-up to 65% on Back Squat
-then
E2.5 Min x 10 Minutes
-10 Back Squats
-5 Depth Landings (off platform)
C) 10 Minute Warm-up to 65% on Push Press
-then
E2.5 Min x 10 Minutes
-10 Push Press
-10 Pallof Press (each side)
D) Finisher
2 Rounds
10 DB Reverse Lunges (each leg)
10 SA DB Seated Strict Press
10 Leg Assisted Pull-ups
Friday/Saturday 8/23-24
A) Warm-up
- 5 World’s Greatest Stretch (each side)
- 10 Banded Glute Bridges
- 10 BB Kang Squats
B) 10 Minute Warm-up to 65% on Sumo Deadlift
-then
E2.5 Min x 10 Minutes
-10 Sumo Deadlift
-5 Depth Landings (from toes)
C) 10 Minute Warm-up to 65% on Floor Press
-then
E2.5 Min x 10 Minutes
-10 Floor Press
-10 Hollow Body to Tuck
D) Finisher
2 Rounds
20 Russian KB Swing
10 Push-ups
10 Ring Rows
Peak Conditioning:
Monday 8/12
Every 2 Minutes for 10 Minutes
20 Goblet Squats (AHAP)
10 Push-ups
8 Minute AMRAP
200 Meter Run
15 Wall Balls (20/14)
10 Wall Ball Overhead Walking Lunges (20/14)
4 Minute Rest
8 Minute AMRAP
250 Meter Row
15 Pull-ups
10 Burpee Box Jumps (24/20)
5 Minute Cooldown
QHF Stretch x8ea
Lat Stretch x8ea
Wednesday 8/14
4 Minute AMRAP
21 American KB Swings (50/35)
15 Goblet Squats (50/35)
9 Burpee Box Jump Over (24/20)
2 Minute Rest
Repeat x 6 Rounds
5 Minute Cooldown
Pigeon Pose x8ea
Child’s Pose w/ Lateral Flexion x5ea
Saturday 8/17
Bring A Friend Day!
30 Minute AMRAP:Teams of 2
1000 Meter Row
50 Toes to Bar
30 Wall Balls (20/14)
800 Meter Run
50 DB Thruster (50/35)
30 Push-ups
500 Meter Row
40 Toes to Bar
20 Wall Balls (20/14)
400 Meter Run
40 DB Thruster (50/35)
20 Push-ups
5 Minute Cooldown
Pec Stretch x8ea
QHF Stretch x8ea
Gymnastics Workshop:
Tuesday 8/20
A) Core - 30 on : 30 off x 3 rounds
- Hollow Body Hold
- Superman
- Side Plank (right)
- Side Plank (left)
B) Pull
- Leg Assisted Pull-ups w/ 5 sec Eccentric x 8 reps
- Hollow Body Straight Arm Lat Pulldown x 10 reps
- Rest 60-90 seconds and Repeat for 3-5 rounds
C) Push
- Bar Elevated Push-ups x 15 Reps (if they can’t be done unbroken, the bar is too low)
- Wall Ball Chest Pass x 10 (have partner catch the ball at the top and drop back down so ball path stays accurate)
- Rest 60-90 seconds and Repeat for 3-5 rounds
D) Accessory
- Inverted BB Row (hold bridge position, supinated grip) x 8
- Supinated to pronated DB Bicep Curl x12
- DB Reverse Flys x 15
Thursday 8/22
A) Core - 30 on : 30 off x 3 rounds
- Hollow Body Hold
- Superman
- Side Plank (right)
- Side Plank (left)
B) Push
- 5 second Eccentric Push-ups x 8 reps (drop to knees and push-up to reset)
- Shoulder Tap x 10ea
- Rest 60-90 seconds and Repeat for 3-5 rounds
C) Pull
- Seated Banded Ring Lat Pulldown x15 reps (if they can’t be done unbroke, band tension is too high)
- SA DB Bent Over Row x 10ea (use free hand on a box or bench to support torso)
- Rest 60-90 seconds and Repeat for 3-5 rounds
D) Accessory
- DB Squeeze Floor Press x 8
- Supine DB Skullcrusher x 12
- Knee Tucks with Feet on Wall Ball Holding a Plank Position x 15