Bit-By-Bit Ground-to-Overhead (Metoyer Style)

*I adapted/ modified/ took inspiration from a killer WOD that fellow CrossFit Camarillo coach, Casey Metoyer, programmed for our box last Saturday.  I was unable to do it with the group over the weekend, so I attempted my version of it (see below) on my own yesterday.  This is HEAVY (155#/115#) and slow, but oh, are my buns ever sore today!

For Time -
Round 1:
*1 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)
*1 x Barbell Bent-Over Row (155/115)
*1 x Deadlift (155/115)
*1 x Hang Power Clean (155/115)
*1 x Push Jerk (155/115)
*16 x Barbell Walking Lunge (back rack)(155/115)
    ~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~
Round 2:

*2 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)

*2 x Barbell Bent-Over Row (155/115)

*2 x Deadlift (155/115)

*2 x Hang Power Clean (155/115)

*2 x Push Jerk (155/115)

*16 x Barbell Walking Lunge (back rack)(155/115)

    ~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~

Round 3:

*3 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)

*3 x Barbell Bent-Over Row (155/115)

*3 x Deadlift (155/115)

*3 x Hang Power Clean (155/115)

*3 x Push Jerk (155/115)

*16 x Barbell Walking Lunge (back rack)(155/115)

    ~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~

Round 4:

*4 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)

*4 x Barbell Bent-Over Row (155/115)

*4 x Deadlift (155/115)

*4 x Hang Power Clean (155/115)

*4 x Push Jerk (155/115)

*16 x Barbell Walking Lunge (back rack)(155/115)

    ~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~

Round 5:

*5 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)

*5 x Barbell Bent-Over Row (155/115)

*5 x Deadlift (155/115)

*5 x Hang Power Clean (155/115)

*5 x Push Jerk (155/115)

*16 x Barbell Walking Lunge (back rack)(155/115)

    ~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~

DB AMRAP IRT at CC (How Many Acronyms Can 1 Blonde Squeeze Into a Title?)

EQUIPMENT: Set of DBs (a: 30/20, i: 25/15, b: 20/10), Rower

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*10 x DB Goblet Squat

*10 x DB Push Press

*10 x DB Plank Row

------------------------------------

In 10 Minutes:

*800m Run or Row

 AMRAP in Remaining Time:

 *5 x Burpee

 *10 x Push-Up

 *15 x Squat Jump

2 Rounds (no rest b/w rounds)(10 min. set) -

In 5 Minutes:

*400m Run or Row

 AMRAP in Remaining Time:

 *2 x Skin the Cat

 *4 x DB Squat Clean Thruster (thrust DBs OH as you stand up out of the clean catch)

4 Rounds (no rest b/w rounds)(10 min. set) -

In 2.5 Minutes:

*200m Run or Row

 AMRAP in Remaining Time:

 *DB Burpee 

In 10 Minutes:

*800m Run or Row

 AMRAP in Remaining Time:

 *5 x Dive Bomber

 *10 x Seated DB Shoulder Press

 *15 x DB Goblet Squat Jump

EMOM Monster

Equip: Bar (95/65), Jump Rope, Pull-Up Bar, Set of Dumbbells (adv: 35/25, int: 25/15, beg: 15/10)

WARM-UP:

*Active Stretch

-then:

*400m Run

*30 x Air Squat

*20 x Push-Up

*10 x Max Effort Tuck Jump

-------------------------------------------

SET #1 - 10 Min. Time Limit -

*50 x Squat Clean (95/65)

*EMOM: 15 x Double-Under (sub: 15 Lateral Bar Hops)

REPEAT SPEED INTERVAL:

3 Rounds -

*10 x Hang Power Snatch (95/65)

*10 x DB Squat-Thrust (hop out to plank atop DBs, hop in, deadlift)

*200m Run

SET #2 - 10 Min. Time Limit -

*40 x Burpee-Pull Up (Rx+: Burpee-Chest2Bar Pull-Up)

*EMOM: 15 x Double-Under (sub: 15 Lateral Bar Hops)

REPEAT SPEED INTERVAL:

2 Rounds -

*10 x Hang Power Snatch (95/65)

*10 x DB Renegade Row (DB push-up + row L + row R)

*200m Run

SET #3 - 10 Min. Time Limit -

*30 x Curtis P (95/65)(power clean + front lunges R and L + push press)

EMOM: 15 x Double-Under (sub: 15 Lateral Bar Hops)

FINISHER:

*10 x DB Man Maker for time

Hero Mash-Up

NOTE: Inspiration for this CrossFit Conditioning class provided by CrossFit Delray Beach

WARM-UP: Active Stretch + 400m Partner Indian Run

A) TEAM WOD 1: HERO MASHUP (DT & GRIFF) – TEAMS of 2

Partner 1: 800m RUN

while...

Partner 2: AMRAP “DT”
12 x Deadlift (adv: 155/105, int: 135/95, beg: 95/65)
9 x Hang Power Clean (adv: 155/105, int: 135/95, beg: 95/65)
6 x Push Jerk (adv: 155/105, int: 135/95, beg: 95/65)

then,

Partner 2: 800m RUN

while...

Partner 1: AMRAP “DT”
12 x Deadlift (adv: 155/105, int: 135/95, beg: 95/65)
9 x Hang Power Clean (adv: 155/105, int: 135/95, beg: 95/65)
6 x Push Jerk (adv: 155/105, int: 135/95, beg: 95/65)

then,

Partner 1 & Partner 2 TOGETHER: 400m RUN – BACKWARDS

THEN,

REPEAT FROM TOP ONE MORE TIME THROUGH!

-----------------------

B) TEAM WOD 2: HERO MASHUP (MCGHEE & GRIFF) – TEAMS of 2

Partner 1: 800m RUN

while...

Partner 2: AMRAP “McGhee”
5 x Deadlift (adv: 275/185, int: 205/135, beg: 135/95)
13 x Push-Up
9 x Box Jump (24”/20”)

then,

Partner 2: 800m RUN

while...

Partner 1: AMRAP “McGhee”
5 x Deadlift (adv: 275/185, int: 205/135, beg: 135/95)
13 x Push-Up
9 x Box Jump (24”/20”)

then,

Partner 1 & Partner 2 TOGETHER: 400m RUN – BACKWARDS

THEN,

REPEAT FROM TOP ONE MORE TIME THROUGH!

Fresh Victoria

WARM-UP:

*Active Stretch

-then:

TABATA: Double-Under (8 rounds of :20 ON/ :10 OFF)(sub: Lateral Bar Hops)

-------------------------------------------

A)

“FRESH VICTORIA”

5 Rounds for Time -

*10 x Thruster (95/65)

*14 x Box Jump (24/20)

*12 x Sumo Deadlift High Pull (95/65)

*10 x Burpee

*27 x KB Swing (53/35)

(We did this Hero WOD a little over a month ago in my CrossFit Conditioning class, and many of us were extremely dissatisfied with the time it took each of us to complete it.  We did a nasty 1-Mile Anaerobic Capacity Run prior to Victoria last time, and we knew that the resulting exhaustion played a huge factor in our poor Victoria performances.  Today we went for Victoria “fresh” and rested.  It was still a VERY tough WOD, but our scores were greatly improved.  Phew!)  (Erin’s Time: 20:30 Rx)

B)

TWO TERRIBLE TABATAS:

#1: TABATA: Hang Power Clean (115/85) (SCORE = Total Reps over 8 rounds)
(Erin's Score: 57 Rx)

#2: TABATA: Row (SCORE = Total Meters over 8 rounds)
(Erin's Score: 791m)

The Upside Down Pyramid

EQUIPMENT: Bar (95/65), HSPU Set-Up (i.e., AbMat or box)

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*10 x OH Air Squat

*10 x Squat-Thrust

*1 x max effort Handstand Hold (freestanding)(mod: 5 x kick to handstand attempts)

UPSIDE DOWN PYRAMID:

Round 1: 100m Sprint

Round 2: Rnd. 1 + 2 x Bear Complex

Round 3: Rnd. 2 + 3 x Strict Press (mod: Push Press)

Round 4: Rnd. 3 + 4 x Handstand Push-Up (strict)(mod: 90 Degree Decline Push-Up @ box)

Round 5: Rnd. 4 + 5 x Pike Jump (mod: Tuck Jump)

Round 6: Rnd. 5 + 6 x Bar-Facing Burpee

Round 7: Rnd. 6 + 7 x Hang Power Snatch

Round 8: Rnd. 7 + 8 x Barbell OH Lunge

Round 9: Rnd. 8 + 9 x Sumo Deadlift High Pull + Upright Row

Round 10: Rnd. 9 + 10 round Tabata x Hollow Hold + Chest Press (5 min.)

(Tabata = rounds of 20 sec. ON/ 20 sec. OFF)

FINISHER:

200m Partner Wheel Barrow for time (switch duty w/ partner as many times as you want)

45 Minutes With Barbara

EQUIPMENT: Slam Ball (30/20)(drop down ball for weighted pull-ups), Pull-Up Bar, AbMat

WARM-UP:

*Active Stretch

-then:

4 x 100m Run - 1st and 3rd rounds w/o Slam Ball; 2nd and 4th rounds w/ Slam Ball (held centered, chest high)

“45 Minutes with Barbara”

*45 minute time limit for Parts A and B.  If you finish "Barbara" (Part A) before 45:00, rest again for 3 minutes and then start an AMRAP in remaining time of  “Heavy Half-Barbara” (a.k.a. “Fat Barb”) (Part B).

A) “Barbara”

5 Rounds for Time -

*20 x Pull-Up

*30 x Push-Up

*40 x Sit-Up

*50 x Air Squat

-3 Min. REST b/w rounds-

*Be sure to note your “Barbara” time before moving onto “Fat Barb.”

B) “Heavy Half-Barbara” (a.k.a. “Fat Barb”)

AMRAP in Remaining Time -

*10 x SB Knee-Squeeze Pull-up (not gonna lie, I used a 10 lb. ball)(mod: Knee-Squeeze Jumping Pull-Up from Box)

*15 x Plyo Push-Up Up/ Down SB (mod: SB Push-Up)

*20 x SB OH AbMat Sit-Up

*25 x SB Goblet Squat

-1.5 Min. REST b/w Rounds-
(use Rx Slam Ball weight (30/20) in every "Fat Barb" exercise, except for the Pull-Up (15/10 is more appropriate))

----------------------------------------

FINISHER:

10 Min. AMRAP -

*20m Side-to-Side SB Bear Crawl

*20m alt. Pistol Walk (sub: SB Goblet Walking Lunge)

*20m Handstand Walk (sub: 20 x Handstand Shoulder Tap vs. Wall)

Partner Slurpee Smack-Down

*Should've done this Conditioning Class on 7-11!! :)

Equip: Partner, shared Rower, Slam Ball (30/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch

-then:

5 Rounds -

*3 x Squat-Thrust

*3 x Up-Down

*3 x Burpee

-------------------------------------------

A) 20 Min. Partner AMRAP - 

*Partner 1: 100m Row

*Partner 2: 10 x Slurpee (= Slam Ball Burpee; each rep begins & ends w/ ball OH)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 200m Row

*P2: 10 x Double-Slam Slurpee (burpee on 2nd ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 300m Row

*P2: 10 x Triple-Slam Slurpee (burpee on 3rd ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 400m Row

*P2: 10 x Quad-Slam Slurpee (burpee on 4th ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 500m Row

*P2: 10 x Quint-Slam Slurpee (burpee on 5th ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

(....etc. (continue to follow pattern until time runs out))

B) 20 Min. Partner AMRAP -

*P1: 100m Run

*P2: 10 x Squat Jumping Wall Ball (jump as you're tossing ball)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 200m Run

*P2: 10 x Double-Squat Jumping Wall Ball (toss ball on 2nd squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 300m Run

*P2: 10 x Triple-Squat Jumping Wall Ball (toss ball on 3rd squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 400m Run

*P2: 10 x Quad-Squat Jumping Wall Ball (toss ball on 4th squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 500m Run

*P2: 10 x Quint-Squat Jumping Wall Ball (toss ball on 5th squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

(....etc. (continue to follow pattern until time runs out))

WOD Smash-Up

*Below is what I tackled at the gym this morning.  Both are WODs written by Casey Metoyer, Head of WOD Program Design at CrossFit Camarillo.  These two workouts are meant to be done on different days, but true to my CrossFit Conditioning style, I decided to cram them back-to-back into the same hour-long session.  The result is a workout that trains both speed and endurance, and thereby, each of the body's three energy production systems.

WOD #1:
For Time -
21-15-9 x
*Power Snatch (115/75)
*Box Jump (30"/24")

(Erin's time: 5:14 Rx)

-rest and recover-

WOD #2:
For Time -
*100 x Walking Lunge
*50 x Double-Under
*50 x AbMat Sit-Up
*50 x Double-Under
*50 x KB Swing (70/53)
*50 x Double-Under
*50 x Toes-to-Bar
*50 x Double-Under
*50 x Burpee
*50 x Double-Under
*100 x Walking Lunge

(Erin's time: 21:43 Rx)

Tuck It Up!

EQUIPMENT: KB (53/35), Barbell (95/65)(Rx+: 115/85)

WARM-UP:

*Active Stretch

-then:

*400m Run around both buildings

*10 x Squat Jump + 10 x Lunge Jump in each of 4 corners

----------------------------------------

SPEED SET #1:

5 Rounds for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

(you determine your rest b/w rounds based on minimum rest req’d and clock calculations)

STRENGTH SET #1:

5 Min. Unbroken: Hang Power Clean

*@ Every Pause/ Break: 5 x Burpee-Lat Hop Over

SPEED SET #2:

4 Rounds for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

STRENGTH SET #2:

5 Min. Unbroken: Behind-the-Neck Push Press

*@ Every Pause/ Break: 4 x Star Burpee

SPEED SET #3:

3 Rounds for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

STRENGTH SET #3:

5 Min. Unbroken: alt. KB Clean and Jerk 

*@ Every Pause/ Break: 3 x Dive Bomb Burpee

SPEED SET #4:

2 Rounds for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

STRENGTH SET #4:

5 Min. Unbroken: alt. Barbell Lunge + Lateral Front Foot Hop (a.k.a. "Split Squat Plyo")(65/45)(Rx+: 95/65) 

*@ Every Pause/ Break: 2 x Reverse Burpee (Deck Squat + Tuck-Up to Handstand)

SPEED SET #5:

1 Round for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

“JACK, MEET BEEFED-UP, BURPING, WACKY JACKIE”

EQUIPMENT: Rower, Barbell, Pull-Up Bar, Box, KB

NOTES: 

Divide class in 1/2.  1/2 starts with Part A, 1/2 starts with Part B.  Time Cap for both Parts A and B is 20 min.; recover for 5 min.; then switch.

WARM-UP:

*Active Stretch

-then:

2 Rounds -

*200m Run

*20m Bear Crawl 

*20 x Superman

-------------------------------------------------------------

...below is the traditional benchmark XFit WOD:

“JACKIE:”

For Time -

*1000m Row

*50 x Thruster (45 lb.)

*30 x Pull-Up

...this is the beefed up Jackie we’re going to do, instead:

A) “BEEFED-UP, BURPING, WACKY JACKIE” 

For Time (20 min. time limit) -

*1000m Row

*50 x Thruster (85/65)(Rx+: 95/65)

*30 x Burpee-Pull-Up (sub: 30 Burpee + 20 Pull-Up)

--------------------------5 min. recovery

B) “JACK:” 

20 min AMRAP -

*10 x Push Press (115/ 85)

*10 x KB Swing (1.5/ 1.0)

*10 x Box Jump (24/ 20)

"The SIXY Girls"

NOTE: Four of CrossFit's benchmark WODs ("Fran," "Grace," "Diane,” and “Nancy”) have been adapted in this workout to fit the following pattern: 6 min. AMRAP of 6 x Exercise A and 6 x Exercise B

EQUIP: Pull-Up Bar, Barbell (95/65 to start), extra Bumpers

WARM-UP:

*Active Stretches (w/ PVC)

2 Rounds -

*5 x PVC Deadlift

*5 x PVC Hang Power Clean

*5 x PVC Thruster

*100m PVC OH Run

-------------------------------------------------

6 MIN. AMRAP #1: (Fran adaptation)

*6 x Thruster (95/65)

*6 x Pull-Up

SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. REST in ELBOW PLANK

6 MIN. AMRAP #2: (Nancy adaptation) 

*6 ea. x Lunge Jump (minimum 4” jump ea. rep)

*6 x Overhead Squat (95/65)

SPEED SET #2:

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. REST in ELBOW PLANK

6 MIN. AMRAP #3: (Grace adaptation)

*6 x Power Clean (135/95)

*6 x Jerk (135/95)

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. REST in ELBOW PLANK

6 MIN. AMRAP #4: (Diane adaptation)

*6 x Deadlift (225/155)

*6 x Handstand Push-Up (mod: 90 degree decline push-up, pike push-up)

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. REST in ELBOW PLANK

WORKOUT SCORE = Total Rounds + Reps over all 4 AMRAPs