WOD

WOD 2018-06-28T09:38:33+00:00

Storm Warning

This workout is banking reps under duress. With the first workout of the Open on Saturday morning our endurance wont be the limiting factor. Storm Warning comes at you like a ton of bricks squashing your will to accumulate reps. Mimicking the stresses of an Open workout is the desired intention, and keeping your ‘flow state’ on , thinking of nothing but building rep schemes.

WOD

Strength 

EMOM 12

5 Front Squat

5 Deadlift

5 Strict Press

” Storm Warning “

3 Rounds of :

30 Wall Ball

30 Kettlebell Swing (24/16)

5 Deadlift (100/70) OTM

*starts with Wall Ball

CAP 18

11.3

Slowing things down a bit, but ramping up the intensity with load and complexity. Lots of time to prepare well, iron out the kinks and attack this wod, scaled or prescribed with 100%. Fluency, timing, balance and rhythm will be our focus.

Strength

E 2 M 5 R

1 Hang Squat Clean + 1 Full Squat Clean + 1 Push Jerk

*Build

WOD

” 11.3 “

AMRAP 5

Squat Clean + Jerk (75/50)

*In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Slush Fund

Another opportunity to rev the engine with some basic conditioning sets. Try to hit these sets unbroken to give yourself maximum rest and practise your ‘flow state’ breathing and being accurate with reps.

Gymnastics/Skills

EMOM 10

Odd : 10 Pistol Squat/ Progressions

Even : 5 m Handstand Walk/ Progressions

WOD

” Slush Fund ”

E 2 M 3 R (18 Min)

Min 0-2 30 Cal Row

Min 2-4 30 DB Snatch (22.5/15)

Min 4-6 30 Ab mat Sit Up

3 rounds

The Shit List

Our last retest of this epic wod before the Open begins this weekend. See if you can pick up a few reps on your last effort. This week will be about refining our positioning.

19.1 is expected to be a long one, likely to be low skilled but needing good levels of stamina. Any strength gains, or new gymnastic movements are unlikely to be picked up this week, but the week leading in to each workout will be an opportunity to dissect the movement, and continue pushing the cardio gains.

WOD

 ” The Shit List “
AMRAP 20
50 Wall Ball
50 Double Under
40 Box Jump (60/50 cm )
40 Toes To Bar
30 Chest To Bar Pull Up
30 Burpee
20 Power Clean (70/45)
20 Jerk
10 Snatch
10 Muscle Up

The Crane

This will be fun. CrossFit Total testing is only..8 weeks away. Just sayin’. And don’t forget to tune in to CFN on FB for the ‘Bro Fessionals’ live broadcast! Many questions will be answered as will workout predictions , and possible leaderboard challenges in this fascinating month and a half of competition.

Team WOD

” The Crane “

Teams of 3

AMRAP 7

Back Squat

50 Reps (60/40)

50 Reps (80/50)

Max Reps (100/60)

3 Minute Rest

AMRAP 7

Strict Press

50 Reps (42.5/25)

50 Reps (50/30)

Max Reps (60/35)

3 Minute Rest

AMRAP 7

Deadlift

50 Reps (80/50)

50 Reps (100/60)

Max Reps (120/70)

* 1 Person works at a time.

*Scale accordingly.