W WOD

W WOD – THURSDAY 29.09.22 – “HEAVY DAY THRUSTER”

MOBILITY & WARM UP

AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
30 mt Bear Crawl
10 Shoulder Taps (Push-up Position)

MOBILITY & SKILLS WORK
Thrusters

2 Set x 7 Reps, empty barbell

5 Sets
3 Thrusters (add 5-20# to each side)
3 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)

1 Thruster (next weight should be your starting weight in the work-
out)

CONDITIONING
“THRUSTERS”

12 Sets For Load:
1 Thrusters every 2 minutes

W WOD – HEAVY THURSDAY – 15.09.22 – “DEADLIFT”

MOBILITY & WARM UP

AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank

SKILLS & SPECIFIC WARM UP
Deadlift

8 minutes for first Attemp:
Deadlift

CONDITIONING

“HEAVY DAY DEADLIFT”*

9 Sets For Load:

Every 3′ Minutes
Deadlift
3-2-2-2-1-1-1-1-1

*compare to 06.04.22

W WOD – TUESDAY 12.09.22 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 3 Reps, weight to start workout

CONDITIONING

“HEAVY DAY BACK SQUAT”

8 Sets For Load every 3 min
Back Squat
5-5-3-3-2-1-1-1

W WOD – HEAVY WEDNESDAY – 31.08.22 – “FRONT SQUAT”

MOBILITY & WARM UP

AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold

MOBILITY & SKILLS WORK
Front Squat

2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“FRONT SQUAT”*

9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10

*compare to 27.04.22

W WOD – HEAVY WEDNESDAY – 24.08.22 – “SHOULDER PRESS”

MOBILITY & WARM UP

AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)

MOBILITY & SKILLS WORK
Shoulder Press

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“SHOULDER PRESS”*

5 Sets For Load:
5 Shoulder Press

*compare to 30.03.22

COOL DOWN & SKILL WORK

3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips

W WOD – MONDAY – 22.08.22 – “BAD MAN ”

MOBILITY & WARM UP

AMRAP 10:
5 Alternating Ring Rows
5 Up-Downs
5 DB Deadlifts /Arms
5 Sit-ups

MOBILITY & SKILLS
Deadlift

EMOM 10
Odd: 3 Deadlift ( Build in weight )
Even: 30/20 Active hang

CONDITIONING
“BAD MAN”

7 Rounds For Time
200m Unbroken SandBag Farmer Carry #25 Change Hand every 50 mt
10 Deadlift #BW
20/10 Sand Bag Push Press #25

Time cap 20′

W WOD – TUESDAY 09.08.22 – HEAVY DAY “HANG POWER CLEAN & JERK”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk

Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“HANG POWER CLEAN & JERK”*

Every 3 min per 27 min
10-5-3-1-1-1-3-5-10

CrossFit Northern California Regional 2012

W WOD – THURSDAY 28.07.22 – HEAVY DAY “PUSH PRESS”

MOBILITY & WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
10 scap pull-ups
:20 partial wall-walk hold

1 set
10 kip swings
3 wall walks

1 set
5 kip swings
5 kips
3 wall walks

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk

4 sets:
5 push presses (increasing load)

CONDITIONING

“HEAVY DAY PUSH PRESS”

Push press
5 sets x 10 reps

Rest 3 min

W WOD – HEAVY DAY -THURSDAY 30.06.22 – “CROSSFIT TOTAL”

MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

*compare to 28.12.21

W WOD – WEDNESDAY 22.06.22 – HEAVY DAY “ALL PRESS”

MOBILITY & WARM UP

On a 8:00 Clock
100m Jog
8 Box Step-ups
:20 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Press – Push Press – Push Jerk

Build in 7 min first attempt of Press

CONDITIONING
“ALL PRESS”

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Press
From 9:00-18:00:
EMOM 9:
1 Push Press #+20% of Press
From 18:00-27:00:
EMOM 9:
1 Push Jerk #+20% of Push Press