WOD

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2
Oct

Monday October 3rd

Welcome to Phase 2! Here is a breakdown of the phase.

HIGH CNS LIFT
Squat Clean
We will test a 1RM Squat Clean during test week. Our hope is that the previous Phase’s tempo skill work will translate over to athletes moving better leading to lifting heavier loads.

SKILL LIFT
TEMPO PULL SQUAT SNATCH
One of the most effective ways we found to improve the snatch is by slowing things way down by performing a “tempo” pull.

GYMNASTICS/SKILL FOCUS
Pull-up and Bar Muscle Up
Our Gymnastic Test will test an athlete’s capacity for pull-ups, chest to bar pull-ups and bar muscle ups. Each week there will be a skill work piece dedicated to increasing an athlete’s capacity for all 3 bar pulling gymnastic movements in the test.

GPP/AUXILIARY
Front Squat and Back Squat
As a way to compliment the squat clean work and keep your athletes overall strength high!

IN-WOD LIFT FOCUS
Shoulder to Overhead
We will be incorporating the Push Jerk into conditioning pieces as well as in the Conditioning test for the phase.

CrossFit

Lifting Test
1×3 Power Position Squat Clean
1×3 Hang Squat Clean (at knee)
1×3 Tempo Pull Squat Clean
then,
Find a 1RM Squat Clean*
then,
1-3 sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)

*Only record 1RM Squat Clean

Stimulus: Heavy
Rest: As Needed

30
Sep

Saturday October 1st

CrossFit

For Time in Teams of 3

Buy In: 800m Run (Together)

Then:
10 Rounds
12 Synchronized Burpees
25 Double Unders (Each at the same time)

Buy Out: 800m Run (Together)

29
Sep

Friday September 30th

CrossFit

SKILLZ
Find a 1RM Bench Press

Stimulus: Heavy
Rest: As Needed

Compare to 8/4/22

WOD
For Time
40-30-20
Bar Facing Burpees
Wallballs 20/14lbs

12 minute cap

Feel: Cardio/Gas
Pacing: Sustain

Rx Burpee: a “jump” is required on the burpee (Open standard).

Scaled Burpee: athletes may step over the bar in the burpee.

Scaled
For Time
40-30-20
Bar Facing Burpees
Wallballs 14/10lbs

28
Sep

Thursday September 29th

CrossFit

On a continuous 26 minute clock:
AMRAP 16 Minutes, alternating rounds with a partner:
10/7 Calorie Air Bike
1 Rope Climb
10 Hang Power Snatches 100/70lbs
then,
From 16:00-26:00
Find a 1RM Snatch

Feel: Gas/Heavy (1RM Snatch)
Pacing: Sustain

*Log 1RM Snatch in Lifting Component

27
Sep

Wednesday September 28th

CrossFit

SKILLZ
Every :30 for 10:00 (20 reps)
1 Squat Clean

Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect clean (no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps

Note that next week is a 1RM Clean – prioritize perfect mechanics today.

Stimulus: Technique
Rest: As Prescribed

WOD
For Time
30-20-10
Calorie Row
Front Squat 135/95lbs
*50′ HS Walk after each set (3 total)

Feel: Gas
Pacing: Reach

Machine Equivalents
Air Runner: 1:1
Run (road): 300-250-200m
Ski: 1:1 (proficient skiers)

26
Sep

Tuesday September 27th

CrossFit

AMRAP 16 Minutes, climbing the ladder
2 HSPU*
8 Box Jump Overs 24/20″
2 Ring Dips*
8 Box Jump Overs 24/20”
*Add 2 reps to the HSPU and Ring Dips per round. Box jump over reps do not change.

Feel: Muscular Overload
Pacing: Sustain
—-
Scaled Version
AMRAP 16 Minutes, climbing the ladder
2 DB Push Presses*
8 Box Jump Overs 24/20″
2 Push Ups*
8 Box Jump Overs 24/20”
*Add 2 reps to the Push Press and Push Ups per round. Box jump over reps do not change.

25
Sep

Monday September 26th

Welcome to Retest Week! Make sure to retest all tests the same way they were tested in week one.


CrossFit

High CNS Lift Re-test

1RM Deadlift

Stimulus: Heavy
Rest: As Needed

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