dc cf wods

8/18/2019 DC CF WODS

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Thursday 9-6-12Stacked N Jacked:1A) Low Incline Neutral Grip Dumbbell Press: 3 x 12-151B) Band Pull-Aparts: 3 x 302A) One Arm DB Row: 3 x 25 seconds each arm (dumb arm ?rst)2B) Hanging Shrugs: 3 x 10-123) 3 Rounds of:a) BB Overhead Press @ 45# 30 Secondsb) Rest 30 Seconds (rest = holding barbell in OH position)c) BB Overhead Press @ 45# 30 Secondsd) Rest 30 Seconds (rest = holding barbell in OH position)e) 2 Minute RestCompetitor:Power:1) 2 Cleans, 1 Jerk, & 1 Power Clean: 6 x 2 90 sec rest2) Hang Snatch: 6 x 3 60 sec restStrength:3A) Push Press (Use just enough leg drive to get bar up to chin/nose): 8, 6, then 3-5sets to ?nd 5RM3B) One Arm DB Row: 3 x 25 seconds each arm (~15-25 reps)3C) Bent Over Rear Delt Flyes: 3 x 10-12Posterior Chain:4) Glute Ham Raises: 3 x 6-10 (Add weight if needed, but keep form strict. Do no

tbreak at hips)

Friday 9-7-12Stacked N Jacked:1) Box Jumps: 2 x 3 warm-up then total 10 quality reps trying to add height every rep2) Olympic High Bar Back Squats: 10, 7, 5 then 3-4 sets to ?nd 5RM3A) Back Squats: 3 x 15-20 reps @ 60% of ?nal weight of #2 5RM3B) Wide Stance DB Romanian Deadlifts: 3 x 8-104A) BW Lateral Lunges: 3 x 10 each leg4B) Hanging Leg Raises: 3 x 10

Competitor:Work Capacity/Mini-Comp:1) AMRAP in 8:00a) 350m rowb) 10 Wall Ball Shots 10 @ 20lbc) 10 Pull-Ups15 Minute Rest2) Complete AFAP 21-15-9 of:a) HSPUb) KB OH Swing 1.5 Poodc) 400 meter run after every round15 Minute Rest3) AMRAP in 6:00:

a) 135lb Snatch (Power or Full) 3b) Burpee Over Bar 6c) Toes 2 Bar 9

Saturday 9-8-12Stacked N Jacked:Rest Day:Spend 20-30 minutes working on shoulder and thoracic mobilityCompetitor:


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Power:1) Box Jumps: 2 x 3 warm-up then total 10 quality reps trying to add height every repStrength:2A) Front Squats: 7,5, then 3-5 sets to ?nd 5RM2B) Wall Ankle Mobility Drill: 3-5 x 10 each leg3) Back Squats: 1 x 20, 1 x 15+ @ 225lbLighten weight if needed to complete all reps, but no taking weight off for 2ndset. Bothsets must be completed at same weight.4) 10-15 Minutes of Skill Work (same skill as Wednesday BE EFFICIENT &RELAXED)

Monday 9-10-12Stacked N Jacked:1) Clapping or Slapping Push-Ups: 4 x 2-52A) Bench Press: 10, 7, 5 then 3-4 sets to ?nd 3RM2B) Band Face Pulls: 3-4 x 10-123A) BB OH Press: 3 x 8-103B) Neutral Grip Pull-Ups or Chin-Ups: 3 x 6-8 (add weight if needed)4A) Heavy DB Shrugs: 3 x 8-104B) Close Grip Push-Ups: 3 x 10-125) Weighted Spread Eagle Sit-Ups: 3 x 10

Competitor:Power:1) Snatch Balance: 3 x 3 (light & fast)2) Snatch + 2 OHS: 7 x 1 rest 60 sec3) Power Clean: 7 x 2 rest 60 secStrength:4A) Bench Press: 10, 7, 5 then 3-5 sets to ?nd 3RM4B) Weighted Pull-Ups: BW x SubMax, then 3-6 sets working up to 3RM4C) BW Pull-Up Grip Chin Over bar Hold: 3-6 x Max 60 secondsWork Capacity:5) Complete AFAP:a) Double Unders 70b) 55lb KB Farmer Walk 100 Yards

c) Wall Ball Shots (20lb @ 10) 60d) 55lb KB Farmer Walk 100 Yardse) Sit-Ups 50f) 55lb KB Farmer Walk 100 Yardsg) Push-Ups 40h) 55lb KB Farmer Walk 100 Yardsi) Toes 2 Bar 30j) 55lb KB Farmer Walk 100 Yardsk) Burpees 20l) 55lb Farmer Walk 100 Yardsm) Muscle-Ups 10n) 55lb Farmer Walk 100 Yards

Tuesday 9-11-12Stacked N Jacked:1) BB Thruster: 6 x 3 (Focus on speed)2A) Plate OH Step-Ups (12-16): 3 x 10-12 each leg2B) Weighted Glute Bridges: 3 x 10-12seconds each leg3A) Glute Ham Raises/45 degree Back Extensions: 3 x Max 15 (add weight if needed)3B) Bulgarian Split Squats: 3 x 8-10 each leg (dumb leg ?rst)4) Sledgehammer (10lb+) or Medball Slam (16lb+) Tabata 8 Rounds of:


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a) 20 Seconds SH Swing or MB Slamb) 10 Seconds RestIf performing SH swings, switch sides every round.Competitor:Power:1) 1 Clean + 2 Front Squat + 1 Split Jerk: 7×1 rest 60 sec2) 1 Power Snatch + 2 Behind the Head Push Presses: 7×1 rest 60 secStrength:3) Back Squat: 8, 6, then 3-5 sets to ?nd 53RM4) Plate OH Walking Lunges: 3 x 10 steps each legWork Capacity:5) 10 x 20 Calorie Airdyne Sprints/30 Calorie Row rest 90 sec between

Wednesday 9-12-12Stacked N JackedRest DaySpend 20 30 minutes working on hip and hamstring mobilityCompetitor:Skill Work:1) Pick One CF Speci?c Skill & Work It For 15 Minutes^^ You will hammer this skill every Wednesday for the entire month of September. Thegoal is to be able to crush this skill by the end of the month.

Core:2A) GHD Sit-Ups: 3 x 252B) Static Back Ext Holds: 3 x 20 seconds (hold plate on back if needed)Mobility:3) Spend 15 minutes hammering knee and ankle mobility

Thursday 9-13-12Stacked N Jacked:1A) Weighted Push-Ups: 3 x 12-151B) DB Rotate & Presses: 3 x 122A) One Arm DB Row: 3 x 30 seconds each arm (dumb arm ?rst)2B) One Arm DB/KB OH Press: 3 x 10-12 each arm (dumb arm ?rst)

3) Complete 12 Rounds AFAP:a) Tuck Jumps 12b) Sit-Ups 12Competitor:Power:1) 2 Cleans + 1 Jerk, 1 : 6 x 22) 3 Hang Snatch + 1 Heaving Snatch Balance: 6 x 1Strength:3A) Push Press (Use just enough leg drive to get bar up to chin/nose): 8, 6, then 3-5sets to ?nd 3RM3B) One Arm DB/KB Row: 3 x 30 seconds each arm (~15-25 reps)3C) Feet Elevated HR Push-Ups: 3 x 15-20

Posterior Chain:4) Iron Cross Glute Ham Raises: 3 x 6-10 (Keep form strict, do not break at hips, anduse heavier band if needed)

Friday 9-14-12Stacked N Jacked:1) Box Jumps: 2 x 3 warm-up then total 12 quality reps trying to add height every rep2) Olympic High Bar Back Squats: 10, 7, 5 then 3-4 sets to nd 3RM


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3) Back Squats: 3 x 15-20 reps @ 60% of nal weight of #2 3RM4) KB/DB Swing: 4 x 8-105A) Overhead or Front Squat (OH Preferred): 3 x 8-105B) Hanging Leg Raises: 3 x 10Competitor:Work Capacity/Mini-Comp:1) Complete AFAP:10 Deadlifts (315/225)40 Wall Ball Shots8 Deadlifts30 Wall Ball Shots6 Deadlifts20 Wall Ball Shots4 Deadlifts10 Wall Ball Shots2 DeadliftsRest 15 Minutes2) Complete AFAP:*10 ±> 1BB Thrusters (75/45)OH KB Swing (70/55)* All rounds must be unbroken. 3 burpee penalty tacked onto end of workout for everyunbroken round.

Rest 15 Minutes3) 6:00 AMRAP:Burpee Box Jumps (24º/20º) ± 10Pull-Ups ± 20

Saturday 9-15-12Stacked N Jacked:1) EMOM for 8:0060 Yard Sprints (rest is remainder of minute)2) Spend 15-20 minutes working on shoulder and thoracic mobilityCompetitor:Power:1) Box Jumps: 2 x 3 warm-up then total 12 quality reps trying to add height ever

y rep -rest 30 seconds between each attemptStrength:2A) Front Squats: 7,5, then 3-5 sets to nd 3RM2B) KB Sots Press: 3-5 x 8 (light)3) Back Squats: 2 x 20, 1 x 15+ @ 225lbLighten weight if needed to complete all reps, but no taking weight off for 2ndor 3rd set.All sets must be completed at same weight.4) 10-15 Minutes of Skill Work (same skill as Wednesday ± BE EFFICIENT &RELAXED)

9/24/12

1) 1 Arm DB Snatch From Hang: 8 x 3 each arm* (60 seconds rest)*if training for CrossFit, replace with BB Hang Squat Snatch: 6 x 2 (90 secondsrest)2) High Bar Touch n Go Box Squats: 8/6/4 warm-ups then 4-6 sets to find 5RM (90seconds rest)3) High Bar Tough n Go Box Squat: 1 set Max Reps @ 90% of 5RM above3) 5 Rounds of:a) Deadlift ± 5 reps @ 75-80% of 1RMb) Lunge Jumps ± 5 reps each leg4) Glute Ham Raises: 4 x 8-10 (30 seconds rest)


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Tuesday 9/25/11) Pistol & Handstand Push-Up Ladder: 5 x 1±> 6 (not for time)Find a bench, safety bar, box, or other object if you can't perform full depth pistols and use it to touch and go.If you can't perform handstand push-ups, perform a vertical wall-walk and hold invertical position for 5, 10, 15, 20, 25, 30 seconds.If HSPU's are easy, then hand walk 1, 2, 3, 4, 5, 6 yardsLadder will be performed the following way:Left Foot Pistol x 1 ±> Right Foot Pistol x 1 ±> Handstand Push-Up x 1 ±> Left Foot Pistol x 2 ±> Right Foot Pistol x 2 ±> Handstand Push-Up x 2 ±> etc.2) 5 Rounds with 3 minutes work/3 minutes rest of:AMRAPa) Muscle-Ups ± 3 (or 3/1 Pull-Up/Ring Dip Combo)b) Toes 2 Bar ± 5c) 40 Yard High Side Prowler Push @ 140lb (if no Prowler then 100 Meter Sprint)

Wednesday 9/26/12 WOD1) BB Complex 4 sets, one set at each of following weights 75lb, 85lb, 95lb, 105lb:(60 seconds rest)a) Deadlift ± 6b) Bent Over Row - 6c) Hang Clean - 6

d) Front Squat - 6e) Push Press - 6f) Back Squat - 6g) Push-Ups ± 62A) Bench Press: 8/6/4 warm-ups then 4-6 x 5RM2B) Band Pull-Aparts: 2 Overhand/2 Underhand 4 x 25 (60 seconds rest)3) Bench Press: 1 set Max Reps @ 90% of 5RM above4A) Weighted Pull-Ups: 4 x Sub-Max ± 64B) Ring/Blast Strap Flyes: 4 x 4 ± 6 (60 seconds rest)5) Strict Toes to Bar: 3 x 10 (30 seconds rest)

Thursday 9/27/121) BB Complex 4 sets, one set at each of following weights 75lb, 85lb, 95lb, 105

lb:(60 seconds rest)a) Deadlift ± 6b) Bent Over Row - 6c) Hang Clean - 6d) Front Squat - 6e) Push Press - 6f) Back Squat - 6g) Push-Ups ± 62A) Bench Press: 8/6/4 warm-ups then 4-6 x 5RM2B) Band Pull-Aparts: 2 Overhand/2 Underhand 4 x 25 (60 seconds rest)3) Bench Press: 1 set Max Reps @ 90% of 5RM above4A) Weighted Pull-Ups: 4 x Sub-Max ± 6

4B) Ring/Blast Strap Flyes: 4 x 4 ± 6 (60 seconds rest)5) Strict Toes to Bar: 3 x 10 (30 seconds rest)

Friday 9/28/121) Sandbag Clean, Front Squat, and Press: 5 x 3 (90 seconds rest)**If training for CrossFit, replace with Hang Clean & Push Jerk: 7 x 2 (60 seconds rest)2A) Heavy Weighted Lunges Increase Weight Each Set: 8 each leg, 6 each leg, 5each leg, 4 each leg, 3 each leg2B) Box Jumps @ 24º Box: 8, 6, 5, 4, 3 (60 seconds rest)


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3) 3 Rounds AFAP (bar never touches ground even between rounds) of:a) BB Push Press @ 115lb ± 8b) BB Overhead Farmer Walk @ 115lb ± 60 Yards (if no space, then 20 seconds OHhold)4) FLR: Total 4 Minutes AFAP

Saturday 9/291) 3 Round AMRAP (with 5 minute recovery walk between rounds) of:a) Burpees ± 60 secondsb) Double-Unders ± 60 secondsc) OH KB Swings ± 60 secondsd) Buttery Sit-Ups ± 60 seconds

Monday 10/11) 1 Arm DB Snatch From Hang: 6×4 each arm (aim for nal weight from 9/24/12, butmust remain explosive)* (60 seconds rest)*If training for CrossFit, replace with Hang Snatch: 3/2/2/2/2/1/1/1 (not a maxattempt,but heavy) (60 seconds rest)2) High Bar Touch n Go Box Squats: 8/6/4 warm-ups then 4-6 sets to nd 3RM (90seconds rest)3) High Bar Tough n Go Box Squat: 1 set Max Reps @ 90% of 3RM above4) Perform 200m of:a) Walking Lunges ± 3 each leg

b) Push Press ± 6Using either a 45# bar (racked in squat position) or 2 ± 25lb dumbbells (racked onshoulders), perform 6 walking lunges, then 6 push press. Continue until you havetraveled 200 meters.Bar or dumbbells can not touch ground entire time. Every time bar or dumbbells touchthe ground, 5 burpee penalty is tacked onto end of workout.5) Dumbbell Romanian Deadlifts: 4 x 10-12 (60 seconds rest)

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