WOD

WOD – Tuesday 5/22

Warm-up
500m row in Z1
Then, 2 to 3 rounds
10 hanging knee tucks/T2B
10 RKBS
10 ring rows
10 push-ups

Mobility
Group mobility session

Strength
8 min EMOM
Evens – 3 to 5 strict pull-ups
Odds – 8 to 10 ring dips
Gymnastics strength day. To scale these, let’s do partners for the pull-ups and then a version of the dip that makes it hard to do 8 to 10. Box dips, bar dips on the GHD. Self-assisted ring dips. No bands.

WOD
“End of the Line”
:40 of work/:20 of transition time
Row for cals
T2B
DU’s
Russian KBS
Complete 4 rounds total
Let’s be honest here, most of the rest will be chewed up in the transition from movement to movement. Meaning you probably won’t get a true break, so this weeks interval work is going to hurt. We are looking for reps per round and want to see a consistent number across all 4. Grip is going to be a major factor in fatigue. Look for time to relax your breathing and you grip while still being able to move forward.

WOD – Monday 5/21

PortRun starts this week meaning if you are on my list you should have received your programming. If you are still on the fence or would like to be on the list make sure you email me ASAP so I can send you your two running WOD’s for the week. If you communicate to the group when you plan on completing your two workouts, we can do them together. Let me know if you have any questions.

Don’t forget Murph is one week from today. Make sure you carve out a little time to come in and get it done. No excuses. Partner Murph, mini Murph, Cindy Murph, any way. Just do it.

Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
10 tempo OHS with PVC
The Port snatch warm-up

Strength
Weightlifting complex – 1 power snatch + 2 OHS
Build up to a max weight.
*inexperienced lifters should stay light and compete an 8 minute EMOM
Building off of the complex we did a month ago. You were required to do 1 snatch and then 1 OHS. April 3rd. Then we did a 1RM power snatch April 30th. You should have numbers in Wodify that are going to help drive your lifting session. The more you use Wodify for what it is there for the better your time in here is going to be. Understanding what you did last time helps you set goals and expectations for the next lifting session. Have your numbers ready and create a plan.

WOD
“Jaybird’s Song”
45/35 cals AB
20 burpee box jump overs
15 power snatches (155/105#)(115/75#)
One round, AFAP. Snatches must be heavy. If you are a percentage person, these snatches can be anywhere from 65 to 75% of your 1RM power snatch. They should be heavy, and picking it up multiple times should be a little bit intimidating. Think about last week though, you did 5 squat cleans at 80% at the end of a workout. You got this.

Accessory Work
Banded high pulls – accumulate 100
Wheels on the bus – :15 work/:15 rest x5

WOD – Sunday 5/20

Warm-up
3 rounds
250m row
20t walking lunges
15 wall balls

Mobility
Group mobility session

Strength
A1. Hollow hold, banded pull-downs – 5×20
A2. Banded pull-throughs – 5×20
A3. Banded tricep push-downs – 5×20
Sweet accessory session. These banded movements are so important to over health and long-term ROM.

WOD
“Storm’s a Comin”
15 min AMRAP
500m row
20 OH walking lunges (45/25#)
100m farmers carry
5 wall climbs
Pretty straightforward. Very Aerobic. Stay moving and keep moving.

WOD – Saturday 5/19

Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
5 deadlifts
5 muscle cleans
5 front squats
5 push press
5 back squats
5 good mornings
5 bent over rows

Mobility
The port squat mobility series

Strength
Every 2 minutes, complete a superset
A1. Back squats for speed – 5×4@65 to 70%
A2. Bounding course – 5 total jumps, x5 through
You guys have done awesome with these speed days. Remember, bar speed is the priority. Do not simply overload the bar.

WOD
Death by air squat.
But after every set of air squats, you must complete a 25m run.
Min 1 – 1 air squat + 25m run
Min 2 – 2 air squats + 25m run
Min 3 – 3 air squats + 25m run
Pretty straightforward. How long can you last?

WOD – Friday 5/18

Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up with focus on hang and power position

Strength
Hang power snatch – build up to a heavy double
We have done an awesome job working through this movement. Coaches have really been breaking it down and you guys are responding really well. Positions are looking awesome. Today lets focus on connecting heavy snatches. How do you bring the bar back down? How do you regain hook grip?

WOD
“Unpaid Vacation”
5 rounds
5 hang power snatches (155/105#)(115/75#)
:45 sprint on AB
Rest 3:00
Not a whole lot of work compared to rest. The snatches must be heavy, but they must be unbroken. Think between 65 and 75% of your 1RM power snatch. That’s around 70% of your 1RM hang power snatch, or 75% of what you hit in the strength.

Accessory work
4 rounds
10 DB reverse lunges
Banded alphabets (alternate sides per round)

WOD – Thursday 5/17

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
:20 bar hang
10 sit-ups
:20 hollow hold

Mobility
Quick group mobility session

Strength
EMOM; move from station to station
3 times through
1. L-sit – :10
2. Ring support – :15
3. HS hold or HS walk – :20
Little gymnastics fun.

WOD
“Sing Along”
With a partner, split however you want.
60/50 cal row
200 sit-ups
50/40 cals AB
150 push-ups
400m run each (relay)
100 pull-ups
All partner rules apply, only one working at a time, split up the work however you want, can’t move on until the previous movement is completed.

WOD – Wednesday 5/16

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
5 hang muscle cleans
5 upright rows
5 barbell curls
5 bent over rows
5 down dog push-ups

Mobility
Any banded shoulder mobility you might need; very individual based.

Strength
A1. Strict press – 5×5@50 to 60%
A2. Banded pull-downs – 5×15 to 20
Percentage work today, so warm-up put the weight on the bar and get this done. No rest between A1 and A2. Take :90 between supersets.

WOD
“Dive”
25 min EMOM
1. 12/10 cals AB
2. 15 wall balls
3. 15/12 cals row
4. ME burpee box jump overs
5. Rest
This EMOM is going to be gross. All rules apply. Make sure each round you are getting between :30 and :15 of rest. Minute 4 is a ME minute, so obviously, no rest, while minute 5 is a full minute of rest. Score will be the number of BBJO’s achieved each round.

Accessory Work
SA banded tricep push-downs – accumulate 100t
Banded pull-aparts – accumulate 100

WOD – Tuesday 5/15

Warm-up
Spend 2 minutes in Z1
Then, 2 to 3 rounds
5 hang muscle cleans
5 front squats
5 barbell curls
5 bent over rows
5 down dog push-ups

Mobility
Front squat mobility – ankles, hips and front rack

Strength
E:90 for 9 minutes total, complete
2 power cleans + 2 front squats
*you must start with a challenging weight and end with a more challenging weight.
Since it is only 6 lifts, adding 5 to 10# each time is really going to force you to accumulate some volume. Obviously you have the option of staying across but if you do, start heavy and end heavy.

WOD
“Got the Best of Me”
5 rounds
5 squat cleans
50 DU’s
*the weight on the bar increases each round.
(135/95#)(115/75#), (165/115#)(135/95#), (185/125#)(165/115#), (205/135#)(185/125#), (225/145#)(205/135#)
**7/10
Look back, slightly different WOD. Cleans went down in July, today they stay at 5’s. But you are stronger than you were then. Last weight should be between 75 and 80% of your 1RM. Build your plan from there.

WOD – Monday 5/14

I hope all our CrossFit Portsmouth mom’s had a great Mother’s Day. We have some of the strongest, most badass, women on the planet. You guys are truly inspiring and set an incredible example for not only your children but others who hope to be as amazing as you are, someday.

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 KB SDLHP
5 Samson stretches
10 KB swings
5 inchworms

Mobility
Hanging KB hamstring stretch
Cat/Cow

Strength
Deadlift – find a new 3RM in 6 to 8 attempts
Given your 3RM is somewhere between 90 and 95% of your 1RM, how do you plan your lifting session to best prepare you for reaching a new milestone. Build to quickly and you won’t be warmed up enough, build too slowly and you will wear out well before getting up into the higher percentages. What’s your plan?

WOD
“Smoke”
16 min AMRAP
400m run
15 burpees to a 45# plate, then G2OH with that plate (45/25#)(25/15#)
This burpee starts with you holding a plate, and it’s finished with that plate over your head. In between, you must burpee with your chest to the plate and then a G2OH. The ground to overhead should be done with an emphasis on hip extension. You cannot drop the plate at all, ever. Take it home with you.

Accessory Work
Banded pull-throughs – accumulate 100
GHD back extensions – accumulate 60

WOD – Sunday 5/13

Warm-up
Spend 2 minuts in Z1
Then, 3 rounds
Farmer carry – down & back length of gym
Waiter carry – down & back length of gym (switch arms 1/2 way)
10 Russian KBS
10 goblet squats
10 down dog push-ups

Mobility
Keg drill

Strength
OHS – build to a heavy triple
*less experienced athletes can perform a 6 min EMOM where you perform 3 OHS EMOM.
Again with the second track for inexperienced athletes. People who cannot complete the movement to full ROM should work on it. No front squats, no OH lunges. Work on the mobility, grab something light and complete an EMOM.

WOD
“On hold”
1 round AFAP
60 OtB burpees
30 OHS (135/95#)
15:00 time cap
In the workout, the OHS can be scaled to a front squat. These should be done in no more/less than 3 big sets. Load the bar accordingly.

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