WOD | CrossFit Renaissance

WOD: Rope Climbs, Deadlifts, Wallballs

Oct 18, 2019

CONDITIONING AMRAP 20 w. a partner: 1 Rope Climb 10 Deadlifts (225, 155) 10 Wall Balls (20, 14) *One athlete completes a full round at a time EXTRA CREDIT AMRAP 10 "Recovery" 100 Meter easy jog 10 Calorie Row 10 Calorie Bike

The CrossFit Open WOD 20.2

Oct 17, 2019

20.2 WOD:

WOD: Back Squats, Goblet Lunges, KB Swings, Single Unders

Oct 16, 2019

STRENGTH Back Squat: Build to a HEAVY but perfect set of 4 over the course of 7 sets. Rest 2:00 - Roughly 85% of 1RM. CONDITIONING 4 Rounds for quality: 12 Goblet Reverse Lunges (each leg) (Non-alternating) 25 Russian KBS (AFAP) 75 Single Unders EXTRA CREDIT 2:00 Foam Roll Hip Flexors (60s each) 2:00 45 degree biphasic hip flexor stretch (60s each) 2:00 of Parasympathetic Breathing

WOD: Running & Burpees

Oct 15, 2019

CONDITIONING "Run Forrest" For time: Run 1 Mile 100 Burpees Run 1 Mile 30:00 Cap EXTRA CREDIT 2:00 Foam Roll Quads (60s each) 3:00 of Parasympathetic Breathing

Tip Tuesday with Coach Justin

Oct 15, 2019

Do you find your core and hip flexors give out while doing high volume toes to bar or kipping knee raises? If so, here are a few tips that I found to really help. The kip - It’s easy to think that this starts with the legs, but it actually starts with the shoulders....

WOD: Decline Bench Press, KB Rows, Running, Toes to Bar, Push Press

Oct 14, 2019

STRENGTH 1a) Slight Decline DB Bench Press: 5 x 10. Rest 30s. - elevate the front of the bench on a 45# plate - roughly 3" off the floor 1b) Symmetrical Stance 1-Arm KB Rows - pronated grip: 5 x 10 ea. Rest 30s. CONDITIONING AMRAP 15: 200 meter Run 15 T2B 15 Push Press (95,65) EXTRA CREDIT AMRAP 5: 25 Banded Triceps Pushdowns (light band) 25 Banded Pulldowns (same band)

WOD: Sumo Deadlift, Front Squat, Muscle Ups

Oct 13, 2019

STRENGTH 1) Sumo Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00. - Elevate Plates 2" off of the floor (roughly 25# plates) - This will be tested next Monday for a 1RM. 2a) Front Squat: Build to Metcon Weight. 2b) Bar Muscle-ups or Scaling Option: Chest to Bar, Banded Pull Ups, Ring Rows CONDITIONING For time: 30 Front Squats (155, 105) 30 Bar Muscle-ups 10:00 Time Cap EXTRA CREDIT DB Single Leg RDL w. support: 3 x 10 ea. Rest 30s. Then, 2:00 of Parasympathetic Breathing

WOD: Power Cleans, Front Squats, Farmer Carry

Oct 11, 2019

CONDITIONING AMRAP 20 w. a partner: 20 Power Cleans (135, 95) 20 Front Squats (135, 95) 100 Meter Farmer Carry Then: 20:00 - 30:00 "Recovery" Light jog, row, bike, or Sledpull Powerwalk *Done individually (not in teams)

WOD: 20.1

Oct 10, 2019

10 Rounds: 8 Ground to Overhead (95,65) 10 bar facing burpees Cap: 15:00 **Choice of Snatch or Clean & Jerk/Press

WOD: Box Squat, Hang Squat Cleans, Thrusters

Oct 9, 2019

STRENGTH Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s. - 4 warm-up sets to build to 70% - 13-15" Box - parallel squat - Rx+:(use 25% of Max in chain weight w. 55% straight weight) - If no recent max use light to moderate load CONDITIONING AMRAP 3: KB Hang Squat Cleans (24,16) Rest 3:00 AMRAP 3: KB Thrusters (24,16) Rest 3:00 AMRAP 3: KB Hang Squat Clean + Thruster (24,16) EXTRA CREDIT Banded Pull-through: 4 x 25. Rest 60s. Then, 2:00 of Parasympathetic Breathing

WOD: Running, Power Snatches

Oct 8, 2019

CONDITIONING For time: Mile Run 25 Power Snatches (75, 55) 800 Meter Run 25 Power Snatches 400 Meter Run 25 Power Snatches Time Cap - 25:00 EXTRA CREDIT 2:00 Foam Roll Lats (60s each) 3:00 of Parasympathetic Breathing

WOD: Rope Climbs, Burpee Box Jumps, Shoulder to Overhead

Oct 7, 2019

STRENGTH 1a) Rope Climb: 4 x 2-3. Rest 45s. 1b) Strict Dips: 4 x 10-12. Rest 45s CONDITIONING "Nutshell" For time: 25 Burpee Box Jumps (24, 20) 50 S20H (135, 95) 25 Burpee Box Jumps 12:00 Time Cap EXTRA CREDIT AMRAP 5: 25 Banded Triceps Pushdowns (light band) 25 Banded Pulldowns (same band)