Weightlifting wod

GW WOD – TUESDAY 10.05.22 –“HIP HIP HURRA!”

MOBILITY & WARM UP

AMRAP 10:
200m Jog
10 Hollow Rocks
10 Arch-ups in Prone
10 DB Side Bends / Side

MOBILITY & SKILLS
GHD Hip Extension

Set 1
10 BB Good Mornings #20/15
10 Straight Leg Sit-ups

Set 2
5 Staggered Stance Good Mornings / Leg #20/15
10 Butterfly Leg Sit-ups

Set 3
:20 Superman Hold on GHD
10 Weighted Sit-ups

Set 1

2 Sets:
5-10 GHD Hip Extensions

CONDITIONING
“HIP HIP HURRA!”

AMRAP 20:
10 GHD Hip Extensions
100m Sand Bag Farmer Carry #25
10 Weighted Sit-ups #9/6

Add 10 reps to the Hip
Extensions and sit-ups after
each round

MW WOD -TUESDAY 05.04.22 – “THE PACER”

WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Squat Therapy reps against a wall (start an arms distance away)
Set 2:
At a 15-18 Strokes per minute pace, notice your /500m. It should be a high
number, and your stroke rate should be relatively hard to hit because it’s
slower than we would typically go.
15 Pulls on the rower (15-18 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 3:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 4:
15 Pulls on the rower (Below 25 Strokes per minute pace)
5 Squat Therapy reps against a wall (as close to the wall as possible while maintaining proper squat form)

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

4 Sets:
:20 Row
Rest :10
:20 Wall Balls (no more than 7 reps)
Rest :10

CONDITIONING
“THE PACER”

For Time:
20 Pulls on the Rower
15 Wall Balls #9/6

Row until you accumulate
2000/1600m

GW WOD – MONDAY 02.05.22 –”UNTILL THE END”

WARM UP

Set 1
50 Cross Country
40 Jumping Jacks
30 Skier Jacks
20 Good Morning
10 Inchworm

Set 2
10 Ring Rows
10 Clean Grip Deadlifts (empty barbell)
10 Bent Over Rows (empty barbell)

Set 3
10 Jumping Pull-ups / Pull ups
5 Clean Pulls (empty barbell))
5 Partial Front Squats
5 Strict Press

Set 4

5 Pull-ups / chest to bar
10 Power Cleans ((empty barbell)
10 Push Press

Set 5

5 Pull-ups
10 Clean & Jerk

Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

SKILLS & SPECIFIC WARM UP
Kipping – Chest To Bar – Clean Warm Up

CONDITIONING

“UNTILL THE END”

EMOM 12
Odd: 15 Chest To Bar
Even: 8 Hang Cleans & Jerk #52/35 (no drop bar)

W WOD – HEAVY WEDNESDAY – 27.04.22 – “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

WG WOD – TUESDAY 26.04.22 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“BASIC SCHEME”

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

CrossFit Northern California Regional 2012

W WOD – THURSDAY – 21.04.22 – “FLOOR PRESS”

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 Push up
Set 4
10 Wall Ball
10 Push Up

SKILLS & SPECIFIC WARM UP
FLOOR PRESS

buil in 5 min workout load

CONDITIONING
“FLOOR PRESS”

9 Sets For Load every 3 min
Floor Press
10-5-3-1-1-1-3-5-10

WG WOD – WEDNESDAY 20.04.22 – “HOW SHOULD I DO IT?”

WARM UP

Set 1
200m Jog + 5 Up-Downs
:45 KB Hold at Side
Set 2
200m Jog + 5 Up-Downs
:45 KB Hold at Chest
Set 3
200m Jog + 5 Up-Downs
:45 KB Hold Overhead
Set 4
10 Up-Downs
:45 KB Goblet Squat Hold

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 2
Use workout weight
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
10 Double Knee Tuck in Plank
Set 3
Use workout weight.
3 Single-Arm KB Deadlift / Arm
3 Single-Arm KB Swings / Arm
5 Russian KB Swings
5 Up-Downs to Plate

CONDITIONING
“HOW SHOULD I DO IT?”

AMRAP 5
5 KB Swings Single-Arm Swings #24/16
10 Up-Downs to Plate

Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate

Rest 3:00
AMRAP 3
Max Distance Single-KB Carry

W WOD – TUESDAY 14.04.22 – 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 7 Reps, moderate weight or desired starting weight

CONDITIONING

“HEAVY DAY BACK SQUAT”*

9 Sets For Load every 3 min
Back Squat
10-5-3-1-1-1-3-5-10

W WOD – HEAVY WEDNESDAY – 30.03.22 – “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

COOL DOWN & SKILL WORK

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

W WOD – MONDAY – 28.03.22 – “NICKMAN”

MOBILITY & WARM UP

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

MOBILITY & SKILLS
Pull Up ( Strict – Kipping )

4 Sets:
3 Unbroken Pull-ups / Partner
3 Unbroken Single-Arm KB Swings / Partner
3 Unbroken Snatches / Partner
Farmer Carry Test:
• Each partner carries one of their workout DBs for an unbroken
100m.

CONDITIONING
“NICKMAN”

10 Rounds For Time w/ a Partner:
200m Unbroken DB Farmer Carry #22.5/15 Change Hand every 50 mt
10 Weighted Pull-ups #15/10
20 Alternating DB Power Snatches #22.5/15

Alternate work and rest with a partner.

Time cap 30′