1133 N Fountain Way
Anaheim, CA 92806, USA
714-414-0594
info@rwscrossfit.com

WOD 2014-07-30

SWOD
Make-up day (7/28 or 7/29) OR:

BBT 7×3, >75% SP 1RM, every 2:30

CWOD
EMOM for 16 minutes:

Even: 2×24’ farmer carry – 180#/120# each hand
Odd: 15 sec max KHSPU 8″/6″
ME KHSPU for entire last minute

L3: 2×140#/90# or 88# KB’s; 3”/0” deficit, kipping allowed
L2: 2×106#/70# KB’s; piked push-up, toes on box
L1: 2×70#/44# KB’s; piked push-up, knees on box
L0: <70#/44# KB’s; regular push-up, scaled as needed

Scaling – farmer carry: total load 90% DL 1RM (farmer handles), 80% 1RM (KB’s)
Scaling – HSPU: 7-8 reps unbroken

Cash-out – 2 min max-effort
NLI skill TBD

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side

Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.

SWOD
W: PJ 8×1, every 2:00
T: SJ practice, 16 min
C: SJ 8×1, every 2:00

CWOD
Rx’d: Run 5k
L1: Run 2.9k (half course)
L0: Run 1700m for time

Scaling – run:

Rx’d: First 1.5k clocked sub-9:00 (30 min 5k pace)
L1: Sub-10:00 mile, first 1.5k clocked over 9:00
L0: No recent running experience

SWOD 1
W: SC 10×1, >65% 1RM, every 1:30
T&C: SN 10×1, >65% 1RM, every 1:30

SWOD 2
BS 4×10 >50% 1RM, 20X1 tempo, every 5:00

W: follow each set with a wall climb
T: follow each set with a 20-sec handstand against wall – practice weight shifting
C: follow each set with a max-effort hand walk

CWOD
NLI skill ME for 2-4 min (TBD)

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side

Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.

SWOD
W: Sumo DL 5×5 > 50% DL 1RM, every 3:30
T&C: SN 3-stop DL (2″ off floor/mid-hang/hi-hang), 2-sec holds at each position, 5×3 > 80% SN 1RM, every 3:30

CWOD
5 rounds, 15 min cap:

10-8-6-4-2 StrPU
15-12-9-6-3 push-up
20-16-12-8-4 WB
25 DU (all 5 rounds)

Scaling – StrPU, push-ups, & WB: 15 unbroken reps of each

Scaling – DU: 90 sec per set

L2: max DU each set
L1: 75 single-unders each set
L0: max single-unders each set, 90 sec

Score per round (after DU): 70-131-183-226-260

Cash-out – 2 min max-effort
NLI skill TBD

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side

Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.

SWOD
Make-up day (7/21 – 7/23), OR:

W: SP (>50% 1RM) & ring row, 4×10 each at 21X1 tempo – alternate sets every 2:30
T&C: SN high pull 5×3 > 50% SN 1RM, every 2:30

CWOD
6 min on/4 min off/6 min on for max reps:

10 KB PC (alt. sides) 53#/35#
10 RKBS 53#/35#
10 push-ups

L2: 44#/26# KB
L1: 35#/18# KB
L0: <35#/18# KB

Scaling – KB: 25% PC (should feel moderately light for KB PC)
Scaling – push-ups: 15 reps unbroken

SWOD
Make-up day (7/21 or 7/22) OR:

BS 5×5, >70% 1RM (from 7/14), 30X1 tempo, every 4:00

W: follow each set with a wall climb
T: follow each set with a 20-second wall handstand
C: follow each set with a max-effort freestanding handstand

CWOD
MRI 10:

12 Atlas ground-to-shoulder 115#/70# (alt sides)
10 L-pull-ups (static L-sit)
20 OHWL steps 45#/25#

L3: 90# stone/44# KB SC; L-pull-ups w/dynamic L-sit
L2: 53#/35# KB SC; tuck-sit StrPU
L1: 35#/26# KB SC; APU
L0: <35#/26# KB SC; ring rows

Scaling – Atlas stone/KB: 60% Atlas 1RM or 33% SC&J
Scaling – L-pull-ups: 10 perfect unbroken reps

Cash-out – 2 min max-effort
NLI skill TBD

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side

Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.

SWOD
BP (21X1 tempo) & WPU (21X0 tempo), 5×5 each > 60% 1RM, alternate sets every 2:00

CWOD
Max distance in 20 min:

Rx’d: Sprint 150m, jog 430m
L2: Sprint 150m, jog 430m (walk as needed)
L1: Run 200m, walk 200m
L0: Run 100m, walk 100m

Scaling – run: based on 1600m time

SWOD 1
SC&J, 6×3-position (hi/mid/lo-hang) + 1 jerk > 65% 1RM, every 3:00

SWOD 2
FS 4×10, >50% 1RM, 20X1 tempo, every 5:00

W: follow each set with a wall climb
T: follow each set with a 20-sec handstand against wall – practice weight shifting
C: follow each set with a max-effort hand walk

CWOD
NLI skill ME for 2-4 min (TBD)

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side

Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.

Join us up the street at Primitive CrossFit between 10am and 12:30pm for…

“Hope”

3 rounds, 1 min each for max reps:

Burpees
PSN 75#/45#
BXJ 24″/20″
BBT 75#/45#
C2B pull-ups

L1: 45#/35# PSN & BBT; 20″/16″ BXJ or 24″/20″ step-ups; jumping pull-ups
L0: <45#/35# PSN & BBT; ring rows

Scaling – PSN & BBT: 50% SC&J 1RM
Scaling – C2B: 12 unbroken reps

SWOD
SC 8×1, >65% 1RM, every 2:00

CWOD
For time, 17 min cap (“Regionals 12.2”):

Row 2000m
50 pistols, alt. legs
30 hang cleans (power or squat) 225#/155#

L4: unassisted pistols; 205#/135#
L3: unassisted pistols; 155#/105#
L2: assisted pistols; 115#/75#
L1: reverse lunges; 75#/55#
L0: air squats; 45-65#/35-45#

Scaling – pistols: moderately difficult
Scaling – BB: 75% SC 1RM

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side
Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.