Strengtha) Bench Press – 1×5 @ 70%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+, 1xME @ 70% b) GHR (5×8 – weighted + 5 Sec eccentric) or Hamstring Sliders (5×15) —Work up to a heavy single. Try to keep hips on the bench as it gets heavier. Superset a/b every 3:30.  Conditioning – “20 Min Cap”5 RFT 10 Bar Facing Burpees 10 Hang Power Clean 165/110#  (RX+ = 185/125#) 15 HR Push-ups  (RX+ = 20) 20/15 Cal Row WOD Notes: Goal is 16-20 minutes. HPC = 65% (unbroken & challenging). Push-up sub = 10 reps, band assisted or elevate hands on a bench (keep rigid plank position). Assistancea) H ..read more

Strengtha) Deadlift (Hex or Barbell) – 5×2 @ 80%+ (build to a heavy 3), 1XME @ 70% (10+ reps) b) DB Front Raises – 5×8 (3 sec eccentric) —No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Partner up with someone else to make clean-up quicker & transition into the WOD.  Conditioning – “20 Min Cap”3 RFT – “2024 Quarterfinals WOD #2” 50 Wall Balls 20/14/10# 50 Lateral Burpee Box Jump Overs 24/20″ WOD Notes: This WOD is going to be a grinder where you just gradually chip away at the reps. You may step-over the box if necessa ..read more

Strengtha) Push Press – 5×2, 1xME (8-12 reps) @ 70% b) DB Bent-over Rows – 4×12 each arm (slow eccentric) —Superset a/b every 3:30. Work up to a heavy double for part (a). ConditioningFor Time 40/32 Cal Row 25 Push Jerks 135/95# 50 T2B 25 Push Jerks 135/95# 40/32 Cal Row WOD Notes: Goal is 10-14 minutes. PJ = 50% (should be able to link 10 at a time & feel relatively light). T2B sub = T2R, GHD SU, Weighted Sit-ups, Incline leg raises. The 50 reps should take no longer than 3 minutes.  Assistancea) GHD Sit-ups – 15 EMOM x 8 (weighted) b) DB Lateral Raises – 4×12 The post 4/17/2024 ..read more

Strengtha) Bench Press (1 pause 1-3″ above chest + 2 pause on chest) – 5×2 @ 85%+, 2XME @ 70% (8-10 reps) b) GHR (4×15 – weighted) or Hamstring Sliders (4×18) —You may build to a heavy set of 2 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30.  Conditioning “21 min Cap”5 RFT 20/16 Cal Ski 2 Rounds of “Cindy” 10 Power Cleans (increase RD 3 & 5) WOD Notes: Goal is to finish under 21 min cap! You have to move quickly and transition fast on “Cindy”. “Cindy” = 5 PU + 10 Push-ups + 15 Air Squats. Power Cleans: Rd 1&2 = 55%, Rd 3&4 = 65%, Rd 5 = 75%. RX wou ..read more

Strengtha) Back Squat – 5×6 @ 75-80% (build to a heavy 6 rep) b) DB Pull-over – 5×8 (3 sec eccentric – heavy) —Superset a/b every 3:30. Conditioning4 RFT 150m Backwards Sled Drag 70/45# 5 Wall Walks  (RX+ = 7) 20 Hang DB Snatches 70/50# WOD Notes: Goal is 15-19 minutes. Try to alternate between jog/walk on the sled drag. You shouldn’t have to walk the entire thing. WW sub = 3-4/rd or 10 shoulder taps. You may alternate however you like for the snatches but make sure to split up reps evenly between both arms. Assistancea) Weighted Plank – 5 Sets: 1 min on / 1 min off b) EZ Bar Bicep C ..read more

Conditioning40 Min Clock – 4 RFT w/ Partner ODD RD = 400m Sled Drag 135/95# EVEN RD = 600m Run 20 Clusters (increasing by rd) 40 Double Dutch Burpees ***Max Snatch in the remaining 40 minutes WOD Notes: Goal is to have 5-8 minutes to work up to a heavy snatch or you may just practice technique with a light weight. Cluster: m = 135/155/165/185# f = 95/105/115/125#.  Announcement: The Running clinic has been cancelled. We will reschedule in May on a Saturday & hopefully have more interest.  The post 4/13/2024 – WOD appeared first on Crossfit Rage ..read more

Strengtha) Deadlift (Hex or Barbell) – 5×3 @ 80%+ (build to a heavy 3), 1XME @ 70% (10+ reps) b) DB Front Raises – 4×12 —No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Partner up with someone else to make clean-up quicker & transition into the WOD.  Conditioning18 Min AMRAP 15/12 Cal Assault Bike 7 Sandbag/Dball over Shoulder 125/90# 75 Double Unders 48ft Sandbag/Dball Walking Lunges 125/90# WOD Notes: Goal is 4+ rds. Dball/bag should be a little lighter than normal. DU sub = 40-50 DU, 125 singles, or 150ft versa. Lun ..read more

Strengtha) Push Press – 10/8/6/4/2 (heavy across all sets) b) Strict Pull-ups – 5×10-12 (advanced = weight, novice = 4-5 negatives or banded pu) —Superset a/b every 3:30. If 10-12 reps is too many you can mix in some banded. Conditioning15 Min AMRAP 18/15 Cal Ski 15 DB Deadlifts 50/35#   (RX+ = 60/40#) 12 DB Push Press 50/35#   (RX+ = 60/40# 2 Rope Climbs 15ft (1 Legless + 1 w/ legs)  WOD Notes: Goal is 4-5 Rds. Only (1) head has to hit the floor for the DL. You should be able to do the PP unbroken but feel challenging after the first rd. RC sub = climb both with ..read more

Strengtha) Bench Press (1 pause 1-3″ above chest + 2 pause on chest) – 5×3 @ 80%, 2XME @ 70% (8-10 reps) b) GHR (4×12 – weighted) or Hamstring Sliders (4×15) —You may build to a heavy set of 4 for part (a), but the range shouldn’t be too large. Superset a/b every 3:30.  Conditioning “20 Min Cap”6 RFT 250m Run 12 T2B 12 HR Push-ups  (RX+ = 15) 8 Hang Power Cleans 185/125# WOD Notes: Goal is to get under the 20 min cap. HPC = 65% (should be unbroken almost every rd & feel challenging).  Assistancea) Hollow Rocks: 20 Sec on / 20 Sec off x 12 Sets b) EZ Bar Skull Crushers ..read more

Strengtha) Back Squat – 10/8/6/4/2 (heavy for all sets) b) DB Pull-over – 5×12 (heavy) —Superset a/b every 3:30. Start @ 70% for the set of 10. Conditioning5 RFT 20 Wall Balls 20/14# to 10/9ft 10 Power Snatches 95/65#  (RX+ = 115/75#) 20/16 Cal Row WOD Notes: Goal is 14-18 minutes. WB should be done in 1-2 sets each round & PS (55%) = quick singles or link 2-3 at a time.  Assistancea) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than normal) b) EZ Bar Bicep Curls – 4×12 REMINDER: The Running Injury Prevention Clinic is 4/14 (Sunday) @ 11am with Dr. Ryan Fro ..read more