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Skill WOD for 9/20/2018

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IndustrialAthletics – CrossFit

For those who missed the higher skill version of last Thursday’s WOD, today is for you. We are combining the tough handstand walk with some heavy squat cleans. Don’t let that squat clean weight get you down. Keep pushing through it. You should be able to do fast singles.

Metcon (Time)

For Time:
100ft HS Walk
9 Squat Cleans (185/135)
80ft HS Walk
12 Squat Cleans
40ft HS Walk
15 Squat Cleans
20 Ft HS Walk

TTB, BJ, and SDHP for 9/19/2018

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IndustrialAthletics – CrossFit

Remember last Thursday when we did a shoulder intensive WOD with TTB, burpees, and Handstand Walks? Today’s is very similar. Compare it to last week. If you are a more powerful athlete who prefers the barbell over the pullup bar, you will likely find this WOD a bit more to your liking.

TTB Work

Tabata Lying Leg Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min:
30 TTB
30 BJ (24/20)
15 SDHP (135/95)

Competition WOD for 9/18/2018

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IndustrialAthletics – CrossFit

Just in case yesterday wasn’t hard enough, today is our second Competition WOD for the month. This WOD should be fast!!! Pick a scale, stay within that scale and give it your 100%.

Shoulder Press

E2MOM 10 Min:
Shoulder Press
1, 1, 1, 1, 1 (90%)

Metcon (Time)

5 Rounds for Time:
5 DB Snatches (right Arm) (50/35)
5 DB Snatches (left arm)
5 DB STO Right
5 DB STO Left
1 Lot Sprint

Barbara for 9/17/2018

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IndustrialAthletics – CrossFit

Today is a special WOD for multiple reasons. First, we do Barbara every year to remember Coach Jen and Kim’s mother who died of cancer.

This year, it also the workout of the month for our Athlete of the Month, Sarah. Check out her online interview: https://industrial-athletics.com/athlete-of-the-month-for-september-2018/

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit WODs

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IndustrialAthletics – CrossFit

It’s another Saturday at IA. We will start this morning at 8am with our regular CrossFit class. 9:30am is our CrossFit Competition Class.

Don’t forget that we have the seminar onour Hips at 11am today. All are welcome. The seminar is free.

8:00am – Regular CrossFit Class

Metcon (Time)

For Time:

Run 1 Mile

50 Pushups

50 Situps

Run 1 Mile

50 Pushups

50 Situps

Run 1 Mile

9:30am – CrossFit Competition Class

2: Metcon (Time)

For Time:

Run 1 Mile

50 Pushups

50 Situps

Run 1 Mile

50 Pushups

50 Situps

Run 1 Mile

* Wear a weightvest on the mile runs

Squat Cleans

Every 90 x 6

1 Squat Cleans (85-90%)

Front Squats and Push Jerks

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IndustrialAthletics – CrossFit

Today is a heavy lifting day. We will start with some heavy front squats. You will spend 4 rounds building to a 5 rep max front squat.

From there, we will take the bars out on the floor for a heavy complex of cleans and push jerks

Front Squats

E2MOM 8 Min:
5, 5, 5, 5
Build to Max

Clean and Push Jerks

E2MOM 8 Min:
1 Clean
3 Push Jerks
Build to Max

TTB, Burpees, and HS Walk

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IndustrialAthletics – CrossFit

In case you missed it last week, the gymnastics movement for the month is Toes to Bar (or Hanging Leg Raises). We will be working on them each week. Hopefully, by the end of the month, you are able to do more reps in 1 unbroken set than you did at the beginning of the month.

TTB Practice

TTB Practice:
3x
P1: 10 Around the World
P2: 10 Target Practice

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min:
30 TTB
30 Burpees
40ft Handstand Walk

HSPUs, DL, DUs

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IndustrialAthletics – CrossFit

We will be starting with heavy back squat today. You will be working at a weight heavier than last Friday. If you don’t have a previous 1 rep max to work off of, simply add some weight to your recorded 5 rep from last week.

Back Squats

E2MOM 10 Min:
Back Squats
3, 3, 3, 3, 3 (85%)

Metcon (Time)

3 Rounds for Time:
10 HSPUs
10 DL (60%)
50 DU

Amanda .45

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IndustrialAthletics – CrossFit

Today’s MetCon is one of our benchmark WODs for the month. This WOD was created after one of the first fire breather CrossFitters from years back. The original WOD, Amanda, was debuted at the CrossFit Games. That WOD has a rep scheme of 9, 7, 5.

Years later, the CrossFit Games introduced this version to make it a little bit harder.

Squat Snatches

Every 90 x 5
1 Squat Snatch
Build to Heavy

Amanda .45 (Time)

Amanda .45
For Time:
13, 11 9, 7, 5
Ring MUs
Squat Sntaches (135/95)

Partner WOD

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IndustrialAthletics – CrossFit

Today’s MetCon is a partner wod. One partner will work while the other rests. That means the working partner needs to push extra hard so the resting partner doesn’t rest for too long.

Pick a scale that allows you to finish the row and run in about 1:30.

Shoulder Press

E2MOM 8 Min:
Shoulder Press
3, 3, 3, 3 (85%)

Metcon (AMRAP – Rounds)

Partners
AMRAP 15 Min:
P1: Row 10/8 Cals + Lot Sprint
P2: Rest