ABUNDANT LIFE @ AC

WORKOUTS

Challenge WOD: 30 Minutes of Hurt
Five 6-minute rounds with no rest in between.
At the start of each interval, run 800 meters. Then, in the remaining time, complete as many rounds as possible of:
  3 Push Press, 135/95lb
  6 Pull-ups
  9 Box Jumps, 24”
In each round, continue from where you left off in the AMRAP portion.

WOD 2: Annie
50-40-30-20 and 10 rep rounds of:
  Double-unders
  Sit-ups

BtW mean time: 9:42

WOD 3: Triplet
4 RFT:
  21 GHD Sit-ups
  14 Medicine Ball Cleans, 20/12 lb
  7 Ring Dips

SKILL CHALLENGE: Weighted pull-up
Green: 1/3x bodyweight; blue: 3/4x bodyweight; black: 1x bodyweight

STRENGTH
Keeping with the imbalance theme:

SWOD 1: Single-arm overhead squats
One set with each arm, as many reps as possible, 15% overhead squat PR, not timed.
Post weight used and reps. The question to think about: what was the weak link that failed first?

SWOD 2: Heavy load
Five sets. Load the bar for backsquat, lift the bar off the rack but do not squat. Instead hold the bar on your back for 20 seconds each rep. We are looking for 100%+ PR weights here. Post weight and thoughts to comments.

WORKOUTS

Challenge WOD: Tough Mudder Chipper
Run 3K – alternating between sprints and less intense running. Throw in perhaps 10 sprints of 70-200 meters.
Then, 50 seconds work, 10 seconds rest on each of the following exercises:

1. TM push-up (using dumbbells, raise one arm directly to ceiling at top of each rep)
2. LH one-arm kettlebell swing (to eye level)
3. RH one-arm kettlebell swing (to eye level)
4. Jumping alternating lunge
5. Dumbbell back row (bend over, back parallel to ground, arms straight down, and pull dumbbells to chest)
6. Dumbbell side lunge (dumbbells at sides, step laterally with right leg, completely straightening left leg; bend forward at hips and touch dumbbells to floor by right foot; push off right leg and make the same lateral lunge on your left leg)
7. Push-up plus row (using dumbbells, after coming to top of push-up pull one db to chest and then lower; alternate arms on each rep)
8. Lunge and twist (holding kettlebell at chest, lunge forward right leg, as your left knee kisses ground twist torso to the right; return to standing; switch legs)
9. Dumbbell thrusters
10. Decline push-up (feet on a box so body is parallel to floor at top of push-up)
11. Mountain climbers
12. Chest-to-bar pull-ups
13. Superman plank (hold 50 seconds)
14. Superman side plank left side (hold 50 seconds)
15. Superman side plank right side (hold 50 seconds)
16. Explosive dips (on dip station, dip, then explode up, coming off handles at top)
17. Goblet squat (holding kettlebell at chest, pause 1 second at bottom)

Crazy, eh? You can download the pdf of the official Tough Mudder workout here. It has more thorough descriptions of each exercise; some of them are still a little unclear, but that’s okay. Keep in mind I’ve renamed some of them above to more closely match what we usually call them in CrossFit, but the workout is the same. We’ll see how it goes!

WOD 2: Gymnastics mash-up
5 RFT:
  5 Hanging ring extensions (right arm + left arm = 1)
  5 Forward rolls
  5 Backward rolls
  10 Sots press, 45 lb

Terrific WOD demo here.

WOD 3: Row, snatch
1000m row
Rest 5 minutes
Every minute on the minute for 12 minutes:
  2 Snatch @ 80% 1RM

STRENGTH

This week is all about overloading your motor control muscles and playing with your balance. Have fun!

SWOD 1: Uneven squat cleans, 6×5 – use 65% front squat PR, alternating the heavy side for each set, use a 10-15lb imbalance for anything over 80lbs, 5-10lbs for anything under

SWOD 2: Uneven overhead squat, 6×5 – use 75% overhead squat PR, same as SWOD 1 for the imbalance

SWOD 3: Turkish Get-up, 7×1, as soon as you hit 25lbs, use the junior bar instead of dumbbell, for men, once you hit 45lbs, use the men’s bar

GYMNASTICS

GWOD 1: Pistols
Practice pistol with roll for 5 minutes; alternating each leg

GWOD 2: Flexibility
Hold middle split for 2 minutes
Hold bottom of squat for 2 minutes
Hold pike stretch for 2 minutes

GWOD 3: Iron Cross Progression 2

MOBILITY

MWOD 1: New anterior hip flossing tweaks

MWOD 2: Compression tack and floss the knee

MWOD 3: The bottom-up pull load order, part 2

WORKOUTS

Challenge WOD: Wittman
7 RFT of:
  15 Kettlebell swings, 1.5 pood/1 pood
  15 Power clean, 95/65 lb
  15 Box jumps, 24″ box

Beyond the Whiteboard mean time: 23:43

WOD 2: Burpee pull-ups
For time:
  100 Burpee pull-ups

WOD 3: Run, squat cleans
800 m run
Rest 5 minutes
Every minute on the minute for 12 minutes:
  2 Squat Cleans @ 80% 1RM

GYMNASTICS

GWOD 1: Flexbility
2 minute split stretch

GWOD 2: Triplet
5 rounds for quality:
  5 ring dips
  5 strict pull ups (no kip)
  5 reps of a movement of your choice

Post your third movement on comments.

GWOD 3: Cartwheels
Practice cartwheel and/or round-off for 10 minutes

MOBILITY

MWOD 1: Pain ball
Set the clock for 10 minutes. Grab your lacrosse ball and work on what’s bothering you.

MWOD 2: Runners’ shoulders

MWOD 3: Deadlift

WORKOUTS

Challenge WOD: Chipper
For time:
  500m Row
  50 Box jump, 20”
  50 Push-ups
  50 Sit-ups
  50 Jumping pull-ups
  50 Back extensions
  50 Dips
  20 Turkish Get-ups, alternating arms, 1.5 pood

BtW mean: 27:10

WOD 2: Run-G2O-T2B
  400m run
  21 Ground to overhead, 95/65 lb
  21 Toes to bar
  400m run
  15 G2O
  15 T2B
  400m run
  9 G2O
  9 T2B

WOD 3: Half-miles
3 RFT of:
  Run 800 meters
  Rest 2 minutes

Use the first of your three runs as a Skill Challenge:
  White: 4:20; green: 3:20; blue: 2:50; black: 2:20

STRENGTH

Before each SWOD: Burgener warmup, 10 sets.

SWOD 1: Floor to overhead, anyway, 3-3-3-3-3
Record weight and method used, play with the sets but use same technique per each set.

SWOD 2: Overhead squat, 1-1-1-1-1-1-1
These are strict!

SWOD 3: Snatch, 3-3-1-1-1

WORKOUTS

Challenge WOD: Bradshaw
10 RFT of:
  3 Handstand push-ups
  6 Deadlift, 225/155 lb
  12 Pull-ups
  24 Double-unders

BtW mean: 25:41

Scaling: push-ups on a box; lighter deads; jumping pull-ups; 3-for-1 singles with jump rope (72 total each round) or tuck jumps

WOD 2: GHD-Muscle-up
For time:
  25 GHD sit-ups
  1 Muscle-up
  20 GHD sit-ups
  2 Muscle-ups
  15 GHD sit-ups
  3 Muscle-ups
  10 GHD sit-ups
  4 Muscle-ups
  5 GHD sit-ups
  5 Muscle-ups

If you don’t have muscle-ups, use a muscle-up progression (rather than some pull-up/dip combination). Best approach is starting with weight on your feet and using some kind of jump (some examples here). Here’s another idea for getting through the transition (but then, for the workout, finish by pressing up and locking out at the top). Here is a video on some muscle-up basics. Another scaling approach is to use a band (here’s an idea). Just ask Mr. H if you want to borrow his band.

WOD 3: Cleans-Kettlebells
4 RFT:
  7 Squat Cleans (60% 1RM)
  14 KB Swings

STRENGTH

SWOD 1: Front squat, 3-3-1-1-1

SWOD 2: Power clean, 3-3-1-1-1

SWOD 3: Squat clean, 3-3-1-1-1

If you are going to do all three SWODs, use the progression. The only real reason for training the front squat is to train for the squat clean. The effort here is to lock in a relatively heavy weight and then go for a PR on the last three attempts.

GYMNASTICS

GWOD 1: Pancake Split
Accumulate 5 minutes of pancake hold.

GWOD 2: Handstand Practice
Accumulate 3 minutes of handstand hold.

GWOD 3: Couplet
For time—21-15-9 rep rounds of:
  Ring Push-ups
  Burpee Box Jumps

MOBILITY

MWOD 1: Personalize your warm-up

MWOD 2: Peak tension vs. working tension

MWOD 3: Improve your medial

WORKOUTS

Challenge WOD: Jack
AMRAP in 20 minutes of:
  10 Push press, 115/85 lb
  10 KB Swings, 1.5/1 pood
  10 Box jumps, 24” box

Beyond the Whiteboard mean: 9 rounds

WOD 2: Barbell Jungle (revised)
For time, all done with a barbell loaded at 75/55 lbs:
  10 Squat snatch
  25m Barbell overhead walk (longwise on gym between purple stripes)
  10 Overhead squat
  25m Barbell overhead walk
  10 Split jerk
  25m Barbell overhead walk
  10 Squat clean
  25m Barbell overhead walk
  10 Hang power clean
  25m Barbell overhead walk
  10 Sumo deadlift high-pull
  25m Barbell overhead walk

WOD 3: Sprints
10 rounds, each for time of:
  100 meter Sprint
  Rest 90 seconds

BtW mean: 3:14

STRENGTH

SWOD 1: CrossFit Total
  Back squat 1-1-1
  Shoulder press 1-1-1
  Deadlift 1-1-1
Post all lifts; score is the total of best of all three

Great article on how to do a CrossFit Total: library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

SWOD 2: Overhead Squat 5-5-5-5-5

GYMNASTICS

GWOD 1: Skill work
Pick a skill from the GWOD library and practice for 10 minutes

GWOD 2
3 rounds for quality of:
  10 ring straight arm press outs (or scaled press outs)
  10 dumbbell planche throughs
  10 strict toes to bar; no kip (if unable to do a strict toe to bar, do knees to elbows)
 
GWOD 3: Flexibility
Hold and accumulate middle split for 5 minutes

MOBILITY

MWOD 1:

MWOD 2:

MWOD 3: