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15 Sep WOD – Friday 15 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 3 minutes.

20 Back Rack Barbell Step Up @ 55%
20 Back Rack Barbell Step Up @ 60%
20 Back Rack Barbell Step Up @ 65%
20 Back Rack Barbell Step Up @ 70%

 

WOD: 5 Rounds
5 Muscle Ups (OR 6 Bar Muscle Ups)
20m Sandbag Carry (70/35)
3 Sandbag over Box (70/35 (48′)

 

Target Time: sub 10 minutes
Time Cap: 14 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! Grip and upper body endurance will be tested on all stations. Try and stay consistent across all rounds with sets and times.
How it should Feel: MUSCLE ENDURANCE! How hard are you willing to push before the train hits? Play it cool the first two rounds, and then you should know where your upper body is.

 

WORKOUT STRATEGY & FLOW
Ring Muscle Ups: Unbroken should be the goal, so play the rounds accordingly to maintain this across. Be explosive with your hips on every rep.
Sandbag Carry: Get a solid grip and keep your feet moving. The bag can be carried in the front rack or on the shoulder. The shoulder would be the smart way to help save the grip. Mark off 30ft sections to carry down, if needed, to back to keep the stations close.
Sandbag Over Box: Launch that bag over with your hips, and climb over as efficiently and smoothly as possible. Stay aggressive here, and be careful not to land on the bag.

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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14 Sep WOD – Thursday 14 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 In the Hole Front Squat OR Pause Front Squat @ 60%
5 In the Hole Front Squat OR Pause Front Squat @ 60%
5 In the Hole Front Squat OR Pause Front Squat @ 65%
5 In the Hole Front Squat OR Pause Front Squat @ 65%

 

WOD: For time
18-15-12
AB calories
Thrusters
Round 1: 18 @ (43/30)
Round 2: 15 @ (52/38)
Round 3: 12 @ (62/43)

-Then-

 

20m Single Arm Overhead Walking Lunge (30/22)

 

Target Time: sub 8 minutes
Time Cap: 12 minutes

 

STIMULUS and GOALS
How to Pace: PAIN CAVE! This is the final event of the 2023 CrossFit Games, so you have to push. We want you in constant attack mode. Fight through the pain and stay aggressive through each station. Have 3 bars set up for this workout so you don’t try and over-rest by changing your weights out.
How it should Feel: LACTIC ACID PARTY into PAIN!!! Have you ever had your legs gnawed on by a T-Rex? I sure haven’t, but I can only imagine that’s how they will feel after.

 

WORKOUT STRATEGY & FLOW
Bike: Pacing should be moderately-fast (75-80%). This will get harder to keep as the sets go on but just know that the calories decrease, so the time frame should stay relatively close.
Thrusters: Weight goes up each round, but regardless we should aim to break into two sets even if it feels good to avoid blowing up the legs and causing us to take excessive rest. Breathe at the top of each rep and try not to stare at the bar. Be sure on the final bar to break one rep shy of 12 to rest before completing the final rep and going into the lunge.
Overhead Walking Lunge: Unbroken would be an awesome accomplishment. It’s hard to say where you will be physically and mentally, so don’t be afraid to break to avoid wobbly or unsteady reps.
—-Complete 22 lunges in place if you don’t have space to complete walking lunges

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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13 Sep WOD – Wednesday 13 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 60%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 60%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 65%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 65%
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 70%

*Pause in receive for 2 seconds on both pause movements.

 

WOD: For time
10 Sandbag Cleans (70/35) (OR 10 Power Cleans (93/60))
20 Chest to Bar Pull Ups
40 Toes to Bar
80 Wall Balls
40 Toes to Bar
20 Chest to Bar Pull Ups
10 Sandbag Cleans (70/35) (OR 10 Power Cleans (93/60))

 

Target Time: sub 15 minutes
Time Cap: 20 minutes

 

STIMULUS and GOALS
How to Pace: GRIND! You have to accept that you are in it for the long haul. This workout is designed to blow up your grip. Make smart and calculated efforts through the gymnastics to avoid over-resting. Planned, smaller reps with quick rest seemed to work better than going big for athletes in the games.
How it should Feel: PAIN! Get the ice bath ready for your arms. We have all the pulling with a little tease of wall balls sandwiched in the middle.

 

WORKOUT STRATEGY & FLOW
Sandbag Cleans: Heavier bag here, so just be steady and don’t over-rush only to put yourself in a cardio deficit right off the back. Try and complete one rep every 10 seconds.
Chest to Bar: Fast 5’s should be the bare minimum. Use a strategy that keeps you efficient and without causing over reaching.
Toes to Bar: After the chest to bar, these will be a lot harder. Approach with the same strategy and avoid blowing up. The second time through will be the most challenging, so be ready for smaller, quicker sets.
Wall Balls: You will want to break these up into fast 10-15 reps. No tricks here, just old fashion, regular wall balls. Breathe through the motion and roll the arms out.

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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12 Sep WOD – Tuesday 12 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

 

3 Hang Pause Snatch @ 60%
3 Hang Pause Snatch @ 60%
3 Hang Pause Snatch @ 65%
3 Hang Pause Snatch @ 65%
3 Hang Pause Snatch @ 70%

 

*From above the knee
**Pause in the receive for 2 seconds.

 

WOD: 3 Rounds
15m Handstand Walks
12 Hang Kettlebell Clean and Jerks (2×24/16)
100ft Sled Push (30m Walking Lunges) 24/16kg
Round 1: (148/127)
Round 2: (127/107)
Round 3: (107/86)

*Weight is total of sled + weights on sled

 

Target Time: 10-13 minutes
Time Cap: 18 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! You watched this one live and saw what this combination did to the top-tier athletes. Be smart on the legless, calculated clean, and to save your grip and grind through the sled push.
How it should Feel: LACTIC ACID PARTY! Something might explode by the end. Make it hurt on the final sled push.

 

WORKOUT STRATEGY & FLOW
Legless Rope Climb: Be cautious here to not blow up early. Scissor kick up and shake the arms as needed after the first rep.
Kettlebell Clean and Jerks: 2 Sets should be your goal here while utilizing a strong hip drive through each rep. Use momentum and never pause and stop the motion.
Sled Push: Weight is heavy and gets lighter so you can keep that intensity up (yes we changed it up!)! Aim to complete at least 25ft sections without stopping. The final push is all heart, so see if you can keep moving.

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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11 Sep WOD – Monday 11 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Deadlift @ 60%
4 Deadlift @ 70%
3 Deadlift @ 80%
2 Deadlift @ 90%
1 Deadlift @ 100%
10 Deadlift @ 65%
10 Deadlift @ 70%

 

WOD: 3 Rounds “Helen”
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups

 

Target Time: sub 10 minutes
Time Cap: 15

 

STIMULUS and GOALS
How to Pace: CHALLENGE! An old classic CrossFit workout! “Helen” will never disappoint,. And now the new Games version “Helena” is a great workout as well! Each workout is meant to be at a high intensity where you will be in the fight of your life to keep consistent (slightly faster) round times through…..Buckle Up and hold on tight.
How it should Feel: PAIN!!! Manage your heart rate early on then be ready to have it rip out of your chest through the final round.

WORKOUT STRATEGY & FLOW
Run: For the first 2 runs, we need to be smart and calculated. Think fast (80-85%), and then the final run is whatever is left in the tank (90%+). Focus on keeping your shoulders and hands loose to help your grip.
American Kettlebell Swings: Unbroken through each set has to be the sought after standard. Be overly explosive with your hips, and relax your grip at the top to save your forearms for the pull ups.
Kipping or Butterfly Pull Ups: Unbroken, goes without saying. Just do it! And don’t gripe about it.
If you must break, keep it fast and get back to the run quickly!

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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08 Sep WOD – Friday 8 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

1 Front Squat @ 80%
1 Front Squat @ 85%
1 Front Squat @ 90%
1 Front Squat @ 95%
1 Front Squat @ 100%

 

WOD: AMRAP 10 Minutes “Unbroken DT”
12 Deadlifts (70/48)
9 Hang Cleans (70/48)
6 Push Jerks (70/48)
*Each round must remain unbroken

 

Target Rounds: 6+
Minimum Rounds before Scaling: 4

 

How to Pace: CHALLENGE! It’s “DT,” but with a twist; each round must be completed unbroken, which means the bar can not be dropped on the ground. Flow from one set to the next flawlessly and efficiently. Rest between rounds, shake out the arms, and be smart on when to go again. If you break or drop the bar before the 12-9-6 is complete, the set does not count. The same weight is used for three movements.
How it should Feel:
GRIPPY and MUSCULAR ENDURANCE! That’s all the workout comes down to how well you can manage your forearms and avoid blowing up.

 

WORKOUT STRATEGY & FLOW
Deadlifts: Mix grip is highly recommended and alter each round to help even out the load. Practice the transition from the deadlift mixed grip to the overhand grip before starting.
Hang Power Cleans: These will most likely be where the grip gets taxed. Be efficient and keep the bar rolling once you start; time under tension is key here. Hook grip and relax the hands in the catch. On the last rep, be ready to go right into the shoulder to overhead.
Shoulder to Overhead: Use that last catch in the dip from the hang power clean to get things moving. Be explosive with your hips and breathe at the top of each rep.

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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07 Sep WOD – Thursday 7 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

3 Bench Press @ 80%
2 Bench Press @ 85%
1 Bench Press @ 90%
1 Bench Press @ 95%
1 Bench Press @ 100%

 

WOD: Partner Throwdown Thursday
5 Sets: AMRAP 2 minutes
Partner 1: 6 Overhead Squats (85/57)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch

-then-

Max Synchro Burpee Pull Ups (chest on ground for synchro)
-rest 2 minutes between sets-

 

SCORE: Synchro Burpee Pull Ups
Target reps each set: 15+
Minimum reps before scaling each set: 10

 

How to Pace: GRIND into the PAIN CAVE! We want a calculated intensity/game plan that allows the both of you to finish at or near the same time while keeping a constant work effort through the burpees. Don’t try and bury one another. Work together and adjust on the fly to survive.
How it should Feel: PAIN! After going all out on the final set, I want you both on the ground.

 

WORKOUT STRATEGY & FLOW
Overhead Squats: Weight should be moderate (under 75% of 1RM overhead squat), where you both can squat snatch the first rep, and get right to work. Unbroken needs to be the goal across all sets, so settle in and breathe through each rep.
—NOTE: taken from the ground every time. But you can clean and jerk to overhead squat or snatch it.
Box Jump: Higher box, so really focus on exploding and pulling your knees up. We never recommend rebounding, so jump or step down with little rest between reps.
Burpee Pull-Ups: Pacing needs to be established by the slower athlete. The first four sets should be controlled and consistent while selling out on the 5th set.

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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06 Sep WOD – Wednesday 6 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Snatch @ 60%
2 Snatch @ 65%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%

 

*Do a set every 1 minute and 30 seconds.

2 Clean and Jerk @ 60%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 75%

 

WOD: 4 Sets
7 x strict pullups
20 Thrusters (20/15)
30 Crossover Single Unders (OR 50 Double Unders)
-rest 1 minute between sets-

 

Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

 

How to Pace: CHALLENGE! Nothing really has the potential for burnout, just be smooth and keep transitions seamless between stations. Once those 2 sets are completed, you should have a pretty good idea of what pace you can keep from there on out.
How it should Feel: GASSY! No reason to stop on any of the movements, and the quick turnaround for the rest will keep your heart rate pounding.

WORKOUT STRATEGY & FLOW
Rope Climbs: Big jump every time and really focus on using your legs to stand the body up, not your arms. Try and keep the time between reps around 5-10 seconds.
Thrusters: Unbroken, stay smooth and steady through the set while focusing on breathing and finishing the lockout. These aren’t worth flying through unless it’s the final set.
Crossovers: Hopefully, it’s a good day for you on the rope. Legs and heart rate will be slightly off, so take deep breaths and try to complete reps unbroken or with as few trip-ups as possible.

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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05 Sep WOD – Tuesday 5 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

3 Barbell Strict Press @ 85%
1 Barbell Strict Press @ 90%
1 Barbell Strict Press @ 95%
1 Barbell Strict Press @ 100%

 

*Do a set every 1 minute 30 seconds.

2 Deadlift @ 75%
1 Deadlift @ 80%
1 Deadlift @ 85%
1 Deadlift @ 90%
1 Deadlift @ 95%
1 Deadlift @ 100%

 

WOD: 3 Sets
Run 500m
-Rest 1 minute-
Row 500 meters
-Rest 1 minutes-
Assault bike 1000 meters
-Rest 2 minutes between sets-

 

Target Time each set: sub 8 minutes 30 seconds (men)/9 minutes (women) (Includes 2 minutes of rest)
Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)

 

How to Pace: CHALLENGE! Here’s a solid cardio session where we should see increasing effort across sets as rest time improves. Take the first round through as a primer and see if you can match or get faster as the sets go on.
How it should Feel: CARDIO! All the machines where intensity should stay up while trying to get your heart rate under control during the rest.

 

WORKOUT STRATEGY & FLOW
Run: Effort should be moderately-fast while being cautious on not coming out hot. This is the start of each set, so move but be smart and know that it’s only a 60-second rest after.
Row: Pacing should increase just a little from the ski. Breathe through the motion, and always finish your pull before returning.
Bike Erg: Here, we can attack, not all out, but with a solid push-pace effort that we know can be replicated across all sets.

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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04 Sep WOD – Monday 4 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Do 1 set every 2 minutes
5 x 3 Back squats @ 80%

 

WOD: AMRAP 15 Minutes
15 Dumbbell Box Step Ups (22.5/15) (24/20)
30 V-Ups
14m Dumbbell Walking Lunge (22.5/15)

 

*You may hold the dumbbell however you prefer for the step ups and lunges.

 

Target Rounds each set: 5+
Minimum Rounds before scaling: 4

 

How to Pace: STEADY! It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and establish a sustainable pace within the first two rounds.
How it should Feel: LACTIC ACID PARTY! Everything below your chest line will feel like it’s been pureed in a blender.

 

WORKOUT STRATEGY & FLOW
Dumbbell Box Step Ups: 1 dumbbell, and it doesn’t matter how you hold it, as long as it does not assist in the step up. Try and stay as close to non-stop as possible.
V-Ups: These may be the hardest part of the workout. Aim for fast 10s with a quick break to avoid burning out.
Dumbbell Walking Lunge: Like the step-ups, you can hold any way that feels comfortable. Stay steady and unbroken while focusing on breathing. Don’t pump through to fry your legs before returning to the step ups.

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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