WOD - Class Programming

Ben Williamson Ben Williamson

Monday, June 9

“The question isn’t who is going to let me; it’s who is going to stop me.”

Ayn Rand

Announcements

  • UnLabel Poverty” - Free, 3-day event this weekend at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!

Warm-up

3 minutes of easy jogging, biking or rowing

-then-

2 rounds, not for time, of:

50 jump rope, any style

8 hollow rocks

5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 band pull-aparts

5 scap pull-ups

5 kip swings

5 pull-ups, ring rows, or low-ring muscle-ups

Strength/Skill

3 RFQ

Weighted Strict Pull-Up (x 3 for max weight) or Bent Over Row x 8

Single Arm Farmer Carry x 2 lengths/arm

Side Plank x :45/each side

WOD

For time:

2 rounds of:

18 Pull-ups

35 V-ups

Jump Rope, 2 mins

-- then --

Rest 2 mins

-- then --

2 rounds of:

18 Pull-ups

35 Hollow Rocks

Jump Rope, 2 mins

  • 30:00 cap

Cool Down

Cobra Stretch - abs

1-2 minutes

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Sunday, June 8

“Before you speak, run this through your head: Is what I’m about to say true? Is it helpful? Is it inspiring? Is it necessary? Is it kind? If you cannot answer yes to these questions –then don’t say it, don’t tweet it, don’t write it.”

Beret Guidera

Warm-up

2 rounds, not for time, of:

2 minutes of easy rowing, biking or jogging

20 seconds of banded marching

10 hip & back extensions

30 seconds of foam rolling your lats (or hanging at the pull-up bar for 20 seconds: the goal is to feel a nice stretch in your lats)

-then-

2 rounds not for time, with an empty barbell, of:

3-5 deadlift to mid-thigh, starting from mid-shin

3-5 clean deadlift and shrugs, starting from mid-shin

3-5 muscle cleans, starting from mid-shin

3-5 front squats

3-5 hang squat cleans, starting from mid-shin

3-5 squat cleans, starting from mid-shin

Strength/Skill

(After WOD)


Clean Pull 5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

3-4 Sets of 2-5 reps at 80-110% of 1RM Clean.

As long as the bar is moving upward continue pushing with the legs against the ground.

Barbell should rise above the belly button, but below the chest.

The goal is to constantly apply force to the bar as it travels up.


Movement Demos

WOD

5 Squat Cleans, pick load


Every 5 mins for 25 mins.

Athlete Instructions

Goals

Super Fitness Robot time / rounds: 

70% 1RM or higher


More Likely time / rounds: (consider scaling if this seems unrealistic)

55% 1RM or higher


Movement Demos

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side


Kneeling Lay Back

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Saturday, June 7

“In those first early morning hours … children are just essentially half-asleep. They’re not absorbing information. So why are we putting them in the classroom?”

Matthew Walker, professor of neuroscience at the University of California, Berkeley

Community WOD

3-person teams

30 min

Each 10-min segment consists of 1 athlete working, 1 athlete in an active rest position, and 1 athlete resting.

Teams are not allowed to count reps unless at least 1 athlete is holding an active rest position.

Part A: 10 min

1 athlete overhead plate hold 45/35

1 athlete weighted box step over 20 in. 40/20 (1 pts/each )

1 athlete resting

Part B: 10 min

1 athlete bar hang

1 athlete alternating single arm Devils Press 40/20 (2 pts/each rep)

1 athlete resting 

Part C: 10 min

1 athlete plank hold

1 athlete post run (20 pts/ completed run)

1 athlete resting

Read More
Ben Williamson Ben Williamson

Friday, June 6

“May I never be complete. May I never be content. May I never be perfect.”

Chuck Palahniuk

Warm-up

2 rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 band pull-aparts

5 scap pull-ups

5 kip swings

5 pull-ups, ring rows, or low-ring muscle-ups

3-5 inchworm push-ups

10 seconds ring dip top position hold

Strength/Skill

5 rounds for quality of:

10 Shoulder Press, pick load

1 Legless Rope Climb, 15 ft (1 Rope Climb or 3 Rope Lowers)

Movement Demos

Then:

Strict Ring Dips 5x max rep

Rest as needed between sets.

Movement Demos

WOD

3 rounds for time of:

12 Burpees

12/8 Air Bike Calories

Cool Down

Cobra Stretch - abs

1-2 minutes

Pec stretch, laying on side.

1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Thursday, June 5

“When you meet somebody for the first time, you’re not meeting them. You’re meeting their representative.”

Chris Rock

Strength/Skill

5 rounds for quality of:

15 Dumbbell Bicep Curls, pick load

15 Dumbbell Skull Crushers, pick load

Athlete Instructions

3-5 rounds.

10-15 reps/movement.

You choose the load, resting as needed between sets.

Movement Demos

WOD

3 rounds for time of:

50 Air Squats

25 V-ups

10 Power Snatch, 115/85

Read More
Ben Williamson Ben Williamson

Wednesday, June 4

“Politics is the art of looking for trouble, finding it everywhere, diagnosing it incorrectly, and applying the wrong remedies.”

Groucho Marx

Warm-up

3 Rounds, not for time, of:

1 minute of easy rowing, biking or jogging (try to increase the pace each round)

20 seconds of banded steps forward and backward

8 hip & back extensions

8 air squats (squat therapy style - see video below)

8 box step-ups and step-downs (you choose the height of the box)

8 glute bridges, empty barbell

8 deadlifts, empty barbell

Strength/Skill

(After WOD)

Tabata Russian Kettlebell Swing, pick load


The Tabata interval is 40 secs of work followed by 20 secs of rest for 5 intervals.

Tabata score is the total reps performed in all of the intervals.

Athlete Instructions

Choose a heavy load you can safely move.

Movement Demos


For quality:

Bar Hang, 3 mins

Athlete Instructions

Accumulate 2-3 minutes.

Movement Demos

WOD

“Christine”

3 rounds for time of:

Row, 500 m

12 Deadlifts, 1x bodyweight

21 Box Jumps, 20 in

Athlete Instructions

Other Equipment Conversions: Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike, 

Goals

Super Fitness Robot time / rounds: 

Men- 10:37 or less

Women- 12:04 or less (data from btwb)

More Likely time / rounds: (consider scaling if this seems unrealistic)

Men- 13:30 or less

Women- 15:00 or less (data from btwb)

Movement Demos

Cool Down

Hamstring Stretch

Hold 1-2 minutes per side.

Calves & Foam Rolling

Glute Stretch

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Tuesday, June 3

“Fail fast. Fail often… The most talented people in the world have bad ideas. That’s a good thing to learn.”

Rashida Jones

Warm-up

2 rounds, not for time, of:

2 minutes of easy biking, jogging or rowing

50 jumping jacks or single-unders

10 hollow rocks or V-ups or GHD sit-ups

Strength/Skill

(After WOD)

Each for time:

Run: 3x 200 m

Rest 2 mins between efforts.

For quality:

Sandbag/Dball Bear Hug Hold, pick load, 5 mins

Athlete Instructions

Sandbag / D-ball

3-5 mins

Movement Demos

WOD

Complete as many rounds as possible in 15 mins of:

Air Bike, 600 m

60 Jump Ropes

30 Sit-ups

20 Push Press, 75/55 lbs

Athlete Instructions

Jump Rope- any style.

Goals

Super Fitness Robot time / rounds: 

4 Rounds or more

More Likely time / rounds: (consider scaling if this seems unrealistic)

3 Rounds or more

Other Equipment Conversions: Replace each 600m of biking with 200m of running, 250m on the Concept 2 rower, the Concept 2 Ski Erg, or 500m on the Concept 2 Bike Erg. If using an air runner, reduce the distance by 25%.

Movement Demos

Cool Down

Cobra Stretch - abs

1-2 minutes

Bar hang for lats & chest

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Monday, June 2

“Sometimes you just have to put on lip gloss and pretend to be psyched.”

Mindy Kaling

Warm-up

Post run

Fire Hydrants

Speed skaters

Push-Ups x 10

Good Mornings (empty BB)

Front Squats (empty BB) 

Press (empty BB)

PVC + Rig Work 

Strength/Skill

Superset:

Bench Press

5x5 @ 80-85%

Med Ball or GHD Sit-Ups x 15-20

  • If GHD’s are new to you, don’t go over 60 total reps.

WOD

Complete as many rounds as possible in 7 mins of:

7 Kettlebell Swings, 70/53 lbs

7/5 Air Bike Calories

Rest 5 mins before the next part.

3 rounds for time of:

12 Bar Facing Burpees

9 Thrusters, 115/75 lbs

6 Chest-to-Bar Pull-Ups (or 3 Bar Muscle-Ups)

Cool Down

Banded Shoulders

Couch Stretch

Read More
Ben Williamson Ben Williamson

Sunday, June 1

“Failure is a badge of honor. It means you risked failure. And if you don’t risk failure, you’re never going to do anything that’s different from what you’ve already done or what somebody else has done.”

Charlie Kaufman

Announcement:

  • We don’t have a coach for this Sunday’s 9:30am class, so we’ll need to cancel. We will send out programming as usual, and Open Gym access is available, but just no organized, traditional class.

  • Should be a one-off, and we should be back to normal next Sunday. Apologies for any inconvenience!

Warm-up

3x:

Min.1: 40 seconds of biking, rowing or jogging (try to increase the pace every set)

Min.2: 10m of high knees + 10m of butt kicks (do it twice in the same minute)

Min.3: 10-15 kettlebell russian swings, light to medium load recommended

Strength/Skill

For quality:

200 Double Unders

Athlete Instructions

In as few sets as possible.

OR:

For quality:

Double Under Practice, 5 mins

Athlete Instructions

5 minutes of Double-unders attempts/practice.

For quality:

40 Windshield Wipers

Athlete Instructions

Can do these on the floor or from the rig. Emphasize control!

15-40 reps in as few sets as possible.

Movement Demos

WOD

For time:

50/35 Air Bike Calories

-- Rest 1:2 (work:rest) --

40/28 Air Bike Calories

-- Rest 1:2 (work:rest) --

30/21 Air Bike Calories

-- Rest 1:2 (work:rest) --

20/14 Air Bike Calories

-- Rest 1:2 (work:rest) --

10/7 Air Bike Calories

Athlete Instructions

Log your total time (including rest) and add your section splits to your notes.

1:1 work-to-rest interval

Goals

Super Fitness Robot time: 

50/35 calories- 2:00 or less

40/28 calories- 1:30 or less

30/21 calories- 1:00 or less

20/14 calories- 40 secs or less

10/7 calories- 20 secs or less

More Likely time: 

50/35 calories- 4:15

40/28 calories- 3:20

30/21 calories- 2:30

20/14 calories- 1:40

10/7 calories- 50 secs

(consider scaling if this seems unrealistic)

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Frog Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Saturday, May 31

“I care about decency and humanity and kindness. Kindness today is an act of rebellion.”

Pink

Announcement:

  • We don’t have a coach for this Sunday’s 9:30am class, so we’ll need to cancel. We will send out programming as usual, and Open Gym access is available, but just no organized, traditional class.

  • Should be a one-off and we should be back to normal next Sunday. Apologies for any inconvenience!

WOD

20 Min Time Cap

Partner 1 Completes


500m Row

Partner 2 AMRAP

5 Burpees
10 Wall Balls
15 Hang Clean

One partner must complete a 500m row. The other must work on the AMRAP, and they switch when the first partner completes the row. Keep switching until the cap.

Read More
Ben Williamson Ben Williamson

Friday, May 30

“If you think you are too small to make a difference, try sleeping with a mosquito.”

Dalai Lama

Warm-up

2 rounds, not for time of:

2 minutes of rowing, biking or jogging

30 seconds of lateral banded steps

10 hip & back extensions

1 x Burgener Warm Up with empty bar (45/35)

Strength/Skill


10 L/10 R Single Leg Box Jumps, pick height

Sots Press 8-8-8-8

Movement Demos

(After WOD, if time)

For quality:

50 Alternating Dumbbell Box Step-ups, pick load, pick height

WOD

1x [ 1 Squat Snatch + 1 Overhead Squat ], pick load

Every 2 mins for 30 mins.

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Calves & Foam Rolling

Read More
Ben Williamson Ben Williamson

Thursday, May 29

“If you constantly think of illness, you eventually become ill; if you believe yourself to be beautiful, you become so.”

Shakti Gawain

Warm-up

2x:

3 minutes of jogging, biking or rowing

5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 band pull-aparts

5 scap pull-ups

5 kip swings

5 pull-ups, ring rows, or low-ring muscle-ups

10 sit-ups or hollow rocks

5 burpees

Strength/Skill

-

WOD

3 rounds for time of:

Run, 600 m

50 AbMat Sit-ups

4 Rope Climbs, 15 ft or 20 Pull-Ups

30 Burpee Box Jump Overs, 24/20 in

Athlete Instructions

For time, or not.

Other Equipment Conversions: Replace each 600m of running with 1800m on the Echo Bike, 750m on the Concept 2 rower

45:00 cap

Goals

Super Fitness Robot time / rounds: 

33:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

43:00

Movement Demos

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Shoulder Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Wednesday, May 28

“I didn’t like the idea of being foolish, but I learned pretty soon that it was essential to fail and be foolish.”

Daniel Day-Lewis

Warm-up

2-4 minutes of jogging, biking, or rowing

-then- 

3 rounds, not for time, of:

1 minute of foam rolling your lats and low back (if you have not access to a foam roller, hang at a bar for about 30 secs: the goal is to feel the stretch in your lats)

30 secs of banded marching

7 hip & back extensions

6 steps walking lunge with barbell overhead in press width grip (if possible)

5 front squats, empty barbell (descent in 3 seconds, then 3 second pause in the bottom position)

Strength/Skill

Superset:


Front Squat

8-8-8-8

L-Sit

Accumulate 2:00 over the entire strength period.

WOD

2 rounds for time of:

25 Deadlifts, 225/155 lbs

25 Walking Goblet Lunge 

Cool Down

Wall Stretch, Leg

Hold 1-2 minutes per side.

Straddle Stretch

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Tuesday, May 27

“The world promises you comfort, but you were not made for comfort. You were made for greatness.”

Pope Benedict XVI

Warm-up

3 rounds, not for time, of:

15/12 cals Air bike (or same calories on the rower or 200m run)

4 deadlifts, starting from mid-shin (empty/light barbell)

4 hang power cleans, starting from just above the knees (empty/light barbell)

4 front squats (empty/light barbell)

4 shoulder presses (empty/light barbell)

4 clean & jerks, starting from mid-shin (empty/light barbell)

Strength/Skill

10 min to work through this superset:

Dumbbell Overhead Tricep Extension 4x12

Barbell Glute Bridge 3x10

Then:

20 min to find Clean & Jerk 1 RM

WOD

For time:

15 Clean & Jerks, 135/95 lbs

30/20 Bike Calories

15 Clean & Jerks, 135/95 lbs

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side


Foam Roller, Back, lats, etc

Read More
Ben Williamson Ben Williamson

Monday, May 26

“To live in hearts we leave behind is not to die.”

Thomas Campbell

Announcements

- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!

What Is Murph?

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Rx’d

For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

  • Partition the pull-ups, push-ups, and squats as needed.

  • If you’ve got a 14/20-lb vest or body armor, wear it.

Intermediate

For time:

1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

  • Partition reps as desired.

  • Start the second run no later than 25:00.

Beginner

For time:

800-meter run

Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats

Then, 800-meter run

  • Start the second run no later than 20:00.

Read More
Ben Williamson Ben Williamson

Sunday, May 25

“You can, you should, and if you’re brave enough to start, you will.”

Stephen King

Announcements

- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!

- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you. 

Strength/Skill

3 RFQ:

Landmine Single Arm Press x 24 (12/each)


Landmine Twist x 12

WOD

21-18-15-12-9-6-3 reps, for time of:

Bench Press, 185/125 lbs

Echo Bike Calorie

Athlete Instructions

Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses.

Scaling

Reduce the loading and volume of the barbell. Reduce the calories on the bike.

Coaching Cues

To set your upper back into position, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing behind you.

Read More
Ben Williamson Ben Williamson

Saturday, May 24

“I’ve been absolutely terrified every moment of my life–and I’ve never let it keep me from doing a single thing I wanted to do.”

Georgia O’Keeffe

Announcements

- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!

- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you. 

Community WOD:

W/Partner

AMRAP 25

30 Calorie Row

25 Dball/Sandbag over the shoulder

20 Burpees

15 DB Box Step Overs

Any split of work.

Read More
Ben Williamson Ben Williamson

Friday, May 23

“You would be amazed what the ordinary guy knows.”

Matt Drudge

Announcements

- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!

- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you. 

Warm-up

3 rounds, not for time, of:

1 minute of easy jogging, biking or rowing

10 glute bridges

8 box step-ups and step-downs (you choose the height of the box)

5 deadlifts (empty barbell)

5 muscle cleans, starting from mid-shin (empty barbell)

5 power cleans, starting from mid-shin (empty barbell)

Strength/Skill

For quality:

15 High Box Jumps, pick height

Athlete Instructions

Athlete Instructions

10-15 reps.


Movement Demos

WOD

2 Power Cleans, pick load

Every 2 mins for 20 mins.

Athlete Instructions

Goals

Super Fitness Robot time / rounds: 

85% 1RM or higher

More Likely time / rounds: (consider scaling if this seems unrealistic)

70% 1RM or higher

Movement Demos

Cool Down

Banded Shoulder Work

1-2 minutes per side


Hamstring Stretch

Hold 1-2 minutes per side.

Read More
Ben Williamson Ben Williamson

Thursday, May 22

“It seems to me that to be peaceful and content, you don’t have to know precisely what you want. It may even be better if you don’t. But I think you do need to be very clear what you DON’T want, and steadfast in the not-doing of those things.”

Sandra Boynton

Announcements

- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!

- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you. 

Warm-up

3-5 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

6 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

6 knee push-ups or regular push-ups

10 seconds of ring dip top position hold

10 seconds of handstand hold

60-90 seconds of rest

Strength/Skill

3 RFQ - Superset

Dumbbell Chest Fly x 12

Hollow Rocks x 33 (or GHD Sit-Ups x 20-25)

WOD

21-15-9 reps, for time of:

Strict Handstand Push-up (Shoulder Press)

Strict Ring Dip (Dip)

Strict Push-up

Athlete Instructions

For time, or not.

Goals

Super Fitness Robot time / rounds: 

13:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

26:00

Movement Demos

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side


Chest & Pec, hands behind

Hold 1-2 minutes.

Read More
Ben Williamson Ben Williamson

Wednesday, May 21

“If you want to change who you are, you have to change what you do.”

Jude Law

Announcements

- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!

- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you. 

Warm-up

2 rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

20 seconds of lateral banded steps

10 hip & back extensions

30 jumping jacks or 50 single-unders

10 squats (squat therapy style) (see video below)

5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 band pull-aparts

5 scap pull-ups

5 kip swings

5 pull-ups, ring rows, or low-ring muscle-ups

Strength/Skill

Deficit Deadlift 12-12-12


Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

3 sets of 8-12 reps, you choose the height of the deficit.


Movement Demos

WOD

4 rounds for time of:

12 Back Squats, 55% 1RM

Jump Rope, 2 mins

12 Strict Chin-ups

Athlete Instructions

For time, or not.

Goals

Super Fitness Robot time / rounds: 

16:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

24:00

Movement Demos

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.


Wall Shoulder Stretch

Hold 1-2 minutes.

Read More