Author Archives: The Fort Crossfit

Workout of the Day | Wednesday 6/28/17

Wednesday 6/28/17, Week 1/Block 2

A) Mobility
Band Work
– Banded Pull-apart in front, behind neck, forehead height x 15 reps each
Multi Grip Push-ups:
10 Close
10 Medium
10 Wide

B) Strength
1) Speed Close Grip Bench Press: 5 x 5 @50%, every 60s.
2) 1-Arm DB Rows: 3 x 10 ea. Rest 60s.
Bench Press Alternative:
Close Grip Floor Press: 5 x 5 @moderate weight. Pause for 1 ct when elbows touch floor. Rest 90s.

Please read:
Strength Training Intent: Week 1 of Speed CG Bench Press. Each set should only take 5-6 seconds to complete as there should be no pausing between sets. The intent of performing Bench Press for maximal speed is developing force by utilizing high-threshold motor units. Weights must be light to do this. If there is any hesitation in performing sets then athletes need to go lighter.

C) Conditioning
Every 5:00 x 3 Sets
50 Double Unders
50 Wallballs (20, 14)

Rx+:(UB Movements)
L2: (30 Reps per set of Wallballs) (60s of DU attempts per set) (14, 10)
L1: (25 Reps per set of Wallballs (2x Single Unders) (10, 8)
*Score = slowest split

D) Extra Credit
100 Single Arm Banded Pushdowns each side

Training Intent – Conditioning:

  • Set a goal to complete Wallballs in as a few sets as possible. More advanced athletes should be able to go UB for the entire workout.
  • You should look to have roughly 90s-2:00 rest after each set which will only allow for partial recovery. The rest interval will not allow for complete recovery so you should try to hit bigger sets than normal, but not maximal sets (don’t bring yourself to fatigue point with your sets).
  • Notice that scaling includes dropping the volume for the wall balls. This workout should NOT be a sprint, but more of an attempt to work on cycling bigger sets of wallballs.

Jeff P. WOD Crawl V. Max Front Squat.

Workout of the Day | Tuesday 6/27/17

Tuesday Week 1/Block 2

A) Foam Roll w. flexion/extension on tender spots
30s each spot
– IT Bands
– Quads
– Lats

B) Conditioning
For time:
100 KBS (53, 35)
75 Calorie Assault Bike
50 Box Jumps w. step down (24, 20)
25 Strict Pull-ups

L2: (35, 25) (20, 15) (BA Pull-ups)
L1: (30, 20) (20, 16 alt. Step-ups) (Ring Rows)
20:00 Cap
Alternate Scaling Options:
– Assault Bike: 75 Calorie Row or 800m Run

C) Finisher
3 Rounds of:
1a) BB Front Rack Reverse Lunges
x 6 ea. Rest 30s.
1b) Single Arm/Single Leg Elbow Plank
x 30s. Rest 30s.
1c) KB or DB Hammer Curls
x 10. Rest 30s,

D) Extra Credit, 5:00
Banded Paloff Press: 3 x 10 ea. Rest 60s.

Training Intent:
– Metcon: Pacing is key and coming up with a plan before starting is important. KB weight should be light enough so you can perform sets 10-15 reps unbroken. Break up all movements into manageable sets and keep a consistent heart-rate for the entire workout.
– Finisher: Weights should not be super heavy for this and athletes should be able to move through this workout excessive resting between movements.

Jill A. at WOD Crawl V

Workout of the Day | Monday 6/26/17

Monday, Week 1/Block 2

A) Mobility as group
3 Sets of:
5 Cook Squats w. OH Reach
5 Reverse Lunges/leg
5 Split squats/leg

B) Strength
Paused Back Squat: Work up to a 3RM, with 1 count Pause at the bottom. Rest 2-3:00.

C) Conditioning
EMOM 10:
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)
EVEN Minutes: 10 Calorie Row

Rx+:(7 Power Clean and Jerks) (10 Calorie Assault Bike)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner Scaling Options:
– Power Clean + Jerk: 10 Light Barbell or DB Thrusters
Alternate Scaling Options:
– Rowing: Sub 100 meter or 10 Burpees

E) Extra Credit, 5:00
Accumulate 100 Banded Pull-throughs

Training Intent
– Strength: Spend 20:00 working up to a new 3RM. Beginners can simply practice technique. The 1 second pause is meant to break up the stretch reflex and help athletes develop force out of the hole.
– Metcon: This workout should be a fast paced, 80% effort. Clean and Jerks should be completed unbroken, so scale weight appropriately. Rest intervals between sets will likely only be 20-30s and is important to mentally be in the right state of mind.

Nels at WOD Crawl V.

Workout of the Day | Sunday 6/25/17

Sunday 6/25/17, Week 4/Block 1

A) Strength
1a) Back Squat: 4 x 5. Rest 90s. Add weight each set.
1b) Ring Pull-ups: 4 x 5. Rest 90s.
*or ring rows x 8-10 reps per set

B) Conditioning (20:00 Cap – total time)
3 Rounds of:
15 Front Squats (135, 95) or Goblet Squats (53, 35)
10 Burpees over the bar
5 Power Cleans or Deadlifts (135, 95)

Rest 3:00

3 Rounds of:
50 Double Unders
20 Goblet Squats (53, 35)
10 Burpees

L3: (115, 75) (45, 25)
L2: (95, 65) (35, 25)
L1: (75, 55) (35, 25 Rus. Swing)

C) Extra Credit
DB Single Leg RDLs: 3 x 8-10 ea. Rest 60s between sets.

Training Intent
– Metcon: Each piece should be similar time, 7:00 or less each

Aftermath of the Burpee Repeat Test.

Workout of the Day | Saturday 6/24/17

Saturday 6/24/17, Week 4/Block 1

A) Group Warm-up 
Grab a KB:
5 Russian Swing right arm
5 Russian Swings left arm
5 KB Push Press right arm
5 KB Push Press left arm
Grab a medball:
10 Wallballs
8 Burpees
10 Wallballs

B) Partner Conditioning
AMRAP 30 with a partner:
Run 400 Meters
40 Wallballs (20, 14)
30 KBS (53, 35)
20 Pull-ups
One person works at a time.

Rx+:(C2B Pull-ups)
L2: (45, 25) (14, 10) (Jumping Pull Ups)
L1: (Russian Swings 35, 25) (10, 8) (Ring Rows)

Training Intent
– Metcon: Athletes can split work however needed. KBS should be light and you should be able to cycle through sets of 10 at a time. Smaller sets and fast transitions with the pull-ups will likely increase your output and keep intensity/recovery higher.

You got this!

Workout of the Day | 6/23/17

Friday 6/23/17, Week 4/Block 1

A) Warm-up
5:00 Coach-led Dynamic + Barbell warm up

B) Mobility
With a PVC:
10 Pass Throughs
10 Around the World
20s Lat Stretch each side

C) Partner Strength Complex
In Teams of 2, in 8:00 Work to Max Load:
1 Clean Grip Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
– Spend 10:00 warming up before starting the clock.
– Score = total load between both athletes.
Scaling Option:
Front Squat From Rack: Up to a challenging set of 3 if form permits.

D) Conditioning
5 Rounds of:
15 Deadlifts (135, 95)
12 Front Squats (135, 95)
9 Calorie Assault Bike
Rest 2:00

L3: (115, 75)
L2: (95, 65) (20s Max Effort Assault Bike)
L1: (75, 55) (20s Max Effort Assault Bike
Alternate Scaling Options:
– Assault Bike: 15/12 Calorie Row, 100m Run, or 9 Burpees.

E) Extra Credit
Accumulate 3:00 of Glute March + 8-10 Hollow Rocks every time you stop.

Training Intent
– Strength: Have fun and treat the complex like a competition. All movements must be done without dropping the bar, hence “complex”. You should have an end weight goal in mind.
– Metcon: 90% effort for each set. BB movements should be done unbroken for as long as possible. Set a goal in terms of wattage on the bike and sustain that for all 5 rounds (guys 500+ watt, ladies 250+ watts). For newer athletes the AB can be scaled to set amount of time.



Workout of the Day 6/22/17

 Thursday 6/22/17, Week 4/Block 1

A) AMRAP 15:
1a) Farmer Carry x 100 meters, As Heavy As Possible. Rest 30-60s.
1b) Stone or Plate Carry x 100 meters against stomach, AHAP. Rest 30-60s.
1c) Heavy Sledpush x 40 meters. Rest 30-60s.

Alternate Scaling Options:
1a) Farmer Carry x 100 meters, AHAP. Rest 60s.
1b) Weighted Plank x 30s, AHAP. Rest 60s.
1c) RDLs x 8 Reps, Moderate Weight. Rest 60s.

B) Conditioning
With a running clock:
30 Double Unders
15 KBS (53, 35) or Power Snatch (75, 55)

From 10:00-17:00,
30 Double Unders
15 Hang Power Clean (75, 55)
10 Air Squats

L3: (65, 35)
L2: (55, 25) (Double Under Attempts)
L1: (45, 25) (x2 Single Unders)

Training Intent
– GPP: Farmers Carries as always should be AHAP. Plate carry should have the weight against your core and the sled push should resemble a power walk.
– Metcon: Each piece should be fast paced. BB Movements are light on purpose so you can complete big sets. There is 3:00 rest in between conditioning pieces that ensure you receive enough recovery throughout to sustain output.

Workout of the Day | 6/21/17

Wednesday 6/21/17, Week 4/Block 1

A) Mobility
3 Way Banded Shoulder/Lat Stretch +
20 Alt. DB Curls to Warm-up Biceps

B) Strength
EMOM 15:
Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists

D) Conditioning
5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (115, 75)
Rest 90s.

Rx+:(15 Reps each movement) (135, 95)
L3:(95, 65)
L2: (Burpees) (75, 55)
L1: (10 Reps per movement) (65, 35)
18:00 Cap (total time)

E) Extra Credit
Banded Pushdowns x 100-150 Reps.

Training Intent
– Strength: Upper Body EMOM. All sets should be mangeable. Scale as needed. Pull-ups are pronated (overhand) grip and can be partner-assisted, bodyweight or weighted today. Close grip push-ups should be just inside the shoulder to emphasize tricep lockout. Russian Twists the plate should touch the ground on both sides.
– Metcon: Sustained efforts for all 5 rounds. Athletes will not be able to go at sprint but split should not drop off too much. Effort should be around 85%, leaving just enough in the tank to sustain efforts. The 90s rest is only enough rest to sustain moderately high intensity, not 100% type efforts.

Mark and Gina in the GBC days! Gina just finishing a tough super set. Ouchies! 

Workout of the Day | 6/20/17

Tuesday 6/20/17, Week 4/Block 1

A) Mobility
Wall Slides: 2 x 10

B) Skill
Practice Gymnastics Skill: Pistols
EMOM 10:
ODD Minutes: Down and Back Bottoms-Up KB Carry (switch arms halfway)
EVEN Minutes: 20s Hollow Hold/20s Pistols

C) Partner Conditioning
AMRAP 25 with a Partner:
20 Renegade Rows (50s, 30s)
20 Box Jump Step Down (24, 20)
20 DB Walking Lunges (50s, 30s)
600 Meter Row
*Split Work however desired.
*Scale DB weight as needed.
*Both movements are total reps.

Alternate Scaling Options:
– Rowing: 600m Run or 60s Double Unders each athlete
– Renegade Rows: 20 Double KB Rows + Partner Holds Elbow Plank while other athlete works
– DB Lunges: These can be done with KBs

E) Extra Credit
Reverse Crunch + Deadbug: 3 x 10. Rest as needed.

Training Intent
– Gymnastics: Spend 10:00 working skill on pistols then start EMOM. Bottoms-up KB Carry your arm should stay in 90 degrees, elbows tight to the body, and ribs down/anterior core engaged. It’s likely you’ll have one side weaker than the other.
– Metcon: Have fun today with some different movements. Split work however desired with one person working at a time. Renegade row are 1 on each side = 1 rep.

Whose awesome sweat angel is this?!

Workout of the Day | 6/19/17

Monday 6/19/17, Week 4/Block 1

A) Strength
Power Clean: 1RM. Rest 2:00
– 8-10 Total Sets
– Beg: 10 x 2 working technique

B) Conditioning
“Open WOD 11.5”
5 Power Cleans (135, 95)
10 T2B
15 Wallballs (20, 14)

L3: (115, 75)
L2: (95, 65) (Knee Lifts) (14, 10)
L1: (75, 55) (Knee Lifts) (10, 8)
Scaling Options:
– Sub Touch n Go Deadlifts with a light to moderate weight for Power Cleans.

C) Extra Credit, 5:00
50-100 Banded Leg Curls
Or Reverse Hypers: 3 x 15-20. Rest 90s

Training Intent
– Strength: Spend 5:00 working technique and the another 15:00 building to a 1RM Power Clean. There will be plenty of time to reinforce technique beforehand. We will retest the Power Clean in 12 weeks.
– Metcon: Have a plan to pace yourself for the entire 20:00. Starting off slower than you think will allow you to minimize transition and stay away from redlining. Breaking sets early will allow you to sustain yourself for the long haul. We recommend starting off slower than you think and feeling the workout out before adjusting their pace.