ABUNDANT LIFE @ AC

WORKOUTS

Challenge WOD: Hidalgo
For time:
  Run 2 miles
  Rest 2 minutes
  20 Squat clean, 135/95 lb
  20 Box jump, 24″ box
  20 Walking lunge steps with 45/25lb plate held overhead
  20 Box jump, 24″ box
  20 Squat clean, 135 lb
  Rest 2 minutes
  Run 2 miles

BtW mean: 49:23

WOD 2: Barbell
5 RFT:
  9 Deadlift, 135/95 lb
  6 Hang power snatch, 135/95 lb
  3 Overhead squat, 135/95 lb

BtW median: 9:43

WOD 3: 10!
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
  Deadlift @ bodyweight
  Unbroken* KB Swings, 1.5/1 pood

*The swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB. Each time the swings are broken, 7 burpees must be performed on the spot before continuing.

GYMNASTICS

GWOD 1: 50 Ring Straight Arm Press Outs

GWOD 2: Push-Ups, Pull-Ups
3 rounds for QUALITY:
  Max Reps Push Up 
  Max Reps Pull Up
  Recover 3 minutes between rounds

GWOD 3: V-Outs, V-Ups
For QUALITY:
  100 V Outs
  100 V Ups

For a great little tutorial on V-outs, click here.

MOBILITY

MWOD 1: Calf and Ankle

MWOD 2: Resetting the Shoulder

MWOD 3: Hip, Calf, Hamstrings

WORKOUTS

Challenge WOD: 5K, 10K or 15K
Mudders: Consider doing it with a fellow Mudder and staying off the roads.

WOD 2: Cleans, GHDs
21-15-9 reps for time of:
  Clean, 135/95 lb
  GHD sit-up

WOD 3: Dumbbells Ups and Unders
AMRAP in 12 min:
  6 Dumbbell Thrusters
  10 Pull Ups
  20 Double Unders

STRENGTH

GYMNASTICS

GWOD 1: Couplet
21-15-9 rep rounds for time:
  Roll to pistol
  Push-ups

GWOD 2: Leg swings
  20 Front leg swings right
  20 Front leg swings left
  20 Back leg swings right
  20 Back leg swings left
  20 Side leg swings right
  20 Side leg swings left

GWOD 3: 20 hollow rock roll overs
For quality. Start on your back in a hollow rock position with hands and feet off the ground.  Without lowering your arms or legs, roll over to your stomach.  Roll over again to your back to complete 1 rep.

MOBILITY

MWOD 1: 10 minutes of mobilizing with your lacrosse ball

MWOD 2: 10 minute squat test

MWOD 3: One-joint rule

WORKOUTS

Challenge WOD: Wood
5 RFT of:
  400m run
  10 Burpee box jumps, 24″ box
  10 Sumo-deadlift high-pull, 95/65 lb
  10 Thrusters, 95/65 lb
  Rest 1 minute

Post time for each round (not including rest)

BtW median: 28:37

WOD 2: Couplet
3 RFT of:
  7 Muscle-ups
  21 Dumbbell thrusters, 35/20 lbs

BtW median: 9:41

Use a muscle-up progression if necessary, rather than just subbing pull-ups and dips.

WOD 3: Tabata
8 rounds—aiming for consistent, sustained effort:
  Run or row, 20 seconds
  Rest 10 seconds

SKILL CHALLENGE: Handstands
Green: handstand hold 1 minute; blue: 10 handstand push-ups; black: 10 handstand push-ups full range

STRENGTH

SWOD 1: Snatch-grip deadlift 5-5-5-5-5
Just like it sounds, use a snatch-width grip and deadlift. The idea is to get *a lot* more legs into the lift, thusly developing the leg strength. Maintain neutral spine position as much as possible and progress slowly.

SWOD 2: Deep back squats
Back squat, as deep as you can go without failing 10-10-10-10-10 @ 30% PR, keep weight the same for all reps

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