Dot Com WOD

September 24, 2018

 Greg Glassman, founder of CrossFit

 

Hey all,

 

You may or may not know that CrossFit.com posts a workout almost every day.  They were the origin of online WOD posts, with (I believe) the first post going up publicly in 2003.  

 

While I program the vast majority of our workouts and generate the using the best principles of crossfit training, we only occasionally follow what crossfit.com posts.  This is for a few reasons, but the main one is that I want to have a bit more of a plan in place for our programming.

 

With the crossfit.com programming (which is excellent and varies), we just don't know what is coming up next.  This doesn't lend itself easily to building towards target events or benchmark workouts, something that is a key component of our program.

 

This week though, we'll be kicking off with a wod directly from .com programming.  It's a toughie, and we'll be using their scaling options as well.

 

Have fun with it and see how you stack up, and as always, post your results to beyondthewhiteboard either through your computer or the free app.  If you haven't signed up yet, go there and use our gym code - VICC014 - and you'll get a free membership!

 

See you in the gym

 

Cam

 

TRAINING MONDAY - TUESDAY

 

 

WARM-UP/SKILL:  8 rounds, going E90s of the following barbell complex, adding weight each round in small jumps.

 

4 deadlifts, 3 hang power cleans, 2 front squats

 

 

 

WOD:  Sunday 180916

 

Note that the buy-in is a PUSH PRESS, not a shoulder to overhead.  Also, only the pull up reps count!  Use the belts for adding weight or grab a dumbbell or medball and hold it between your knees.

 

This is a 25 minute sequence and you may have a 2 minute staggered start in larger classes.

 

Rx:

5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

 

Scaling
This push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume.

 

FG2:
5 3-minute rounds of:
20 push presses
Max rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping
Women: 75-lb. press; 15-10-5-lb.weighted pull-ups, then strict, then kipping

 

FG1: 
3 3-minute rounds of:
20 push presses
Max-rep jumping pull-ups

Rest 2 minutes between rounds.

Men: 95-lb. press
Women: 65-lb. press

 

 

 

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