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

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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

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...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

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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

Hero WOD Torture at CrossFit Camarillo - "CARSE"

Three-Minute Three-Peat

EQUIP: AbMat, Plate (35/25)(Rx+: 45/35), KB (53/35)(Rx+: 70/53), Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

3 Min. AMRAP -

*3 x Air Squat

*1 x Pop-Up Push-Up

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SET #1:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x Plate Ground-to-OH

*1 ea. x Plyo Plate Push-Up (1 hand on plate/ other hand on floor, push-up and hop laterally to do next push-up with the opposite hand on the plate)

SET #1 SCORE = Total Rounds completed over the 11 min. of work

SET #2:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x Pull-Up 

*1 x HSPU Wall Walk (wall walk up + wall-facing handstand push-up + walk down; begin and end w/ chest upon floor)

SET #2 SCORE = Total Rounds completed over the 11 min. of work

SET #3:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x OH Plate AbMat Sit-Up

*1 x Weighted Deck Squat + Thruster (w/ plate)(sub: get up w/o plate, then pick it up)(stand up fully out of deck squat before completing the Thruster)

SET #3 SCORE = Total Rounds completed over the 11 min. of work

SET #4:

3 Rounds of 3 Min. ON/ 1 Min. OFF (11 min.) -

*3 x KB Swing

*1 ea. x KB Clean + Jerk

SET #4 SCORE = Total Rounds completed over the 11 min. of work

WORKOUT SCORE = Sum of Total Rounds over all 4 sets (record that # on whiteboard)

Mirror Ladders

EQUIP: Box (24/20), Wall Ball (20/14), Jump Rope, Rower, Rings

WARM-UP:

*Active Stretch

-then:

*400m Run

*40m Lateral Plank Walk (4 lengths of 10m outdoors)

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SET #1:

A)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Air Squat

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Burpee

Upon Immediate Completion (in any order):

*400m Run

*400m Row 

-Group waits until the last person finishes Part A to move onto Set #2.  Early finishers, see below: 

B)

Early Finishers:

AMRAP Until Last Person Finishes -

*25 x Double-Under (sub: 25 x Singles + 25 x Lateral Bar Hop)

*5 x Reverse Burpee

SCORE of SET #1 = TIME to complete Part A + TOTAL ROUNDS in Part B

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SET #2:

A)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Box Jump (sub: alt. Step-Up)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Wall Ball 

Upon Immediate Completion:

*400m Run

*400m Row 

-Group works until the last person finishes Part A.  Early finishers, see below:

B)

Early Finishers:

AMRAP Until Last Person Finishes -

*25 x Double-Under (sub: 25 x Singles + 25 x Lateral Bar Hop)

*5 x Ring Dip 

SCORE of SET #2 = TIME to complete Part A + TOTAL ROUNDS in Part B