8 AM WOD:

For Load

Front Squat, 5-5-5-5-5

~then~

3 rounds for time of:

5 Hang Power Cleans, 135/95

Run 400 meters
————————————-
9 AM Weightlifting Class:

10 mins to establish a 5 rep max, Snatch

10 mins to establish a 5 rep max, C & J

Take approximately 3 mins between attempts

Perform 3 rounds of the following as a BB super set:

a) 3 behind-neck push-press – heavy, rest 1 min

b) 3 overhead squat – heavy, rest 1 min

Skill Work:

3 Rounds for Max Effort

L-Sit Hold

WOD:

9-12-15 reps of:

Kettlebell Swings, 70/53
Burpees

15-12-9 reps of:

Kettlebell Swings, 70/53
Chest-to-bar pull-ups

Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.

Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post.

Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.

For Load:

High-bar Back Squat, 5-5-5-5-5

~then~

4 rounds for total working time of:

5 Muscle-ups

50 Double-unders

10 Deadlifts, 65% of 1RM

Rest 60 secs between rounds.

Substitution for muscle-ups will be 10 pull-ups and 10 push-ups. Substitution for double-unders will be 2:1 single-unders (100 per round).

14 mins:

30 Box Jumps, 24/20
10 Push Press, 95/65

20 Box Jumps, 24/20
20 Push Press, 95/65

10 Box Jumps, 24/20
30 Push Press, 95/65

For the remainder of the 14 mins…

BURPEES

Max Effort:

Clean & Jerk

~then~

12 min:

Row 2K

For the remainder of the 12 mins…

AMRAP, Clean & Jerk, 135/85

For Load:

Overhead Squat, 3-3-3-3-3

~then~

For time:

Run 800 meters

30 Snatches, 135/85

Rest Day
or
Goat Day

What’s your GOAT?

The “Goat” concept is simple. A “Goat” is an exercise or movement you suck at, hate, or both. This can include anything from running, thrusters, handstands, or stretching your hamstrings. The point is, we should work harder at the things we suck at instead of always trying to improve what we’re already good at. Spending some time during your warm-up or cool-down to improve some of your “goats” will make a HUGE difference in how fast you progress! However, Thursday is the day to specifically work on your “Goat”. How do I do that? Simple. Know what you want to improve on before you come to the box. Select two or three exercises, at most. Try to keep them gymnastic specific. You can easily add a weightlifting element to break up the workout a bit, but keep the load at a light to moderate intensity. An example would be, 50% of your deadlift if you wanted to put deadlifts in your WOD. NOW, using your two to three exercises, put them in a 21-15-9 format or a 15 minute AMRAP with 5-10-15 reps, or something that is manageable. Please ask me and I will help you do this so that it makes sense.

Lastly, spend some time doing some mobility rehab. Spend time on the foam roller, lacrosse balls or use the bands for some more creative stretching. Again, Mobility WOD and Gymnastic WOD has tons of useful resources.