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Archives: Supersets

Saturday, June 16, 2018

TT WOD – Partner:

A.  20-30 on strength of your choice.

B.  Alternating in partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:

3 Strict Handstand Push-ups
6 Strict Pull-ups
9 Toes to Bar
12 Kettlebell Swings
15 Cal Row

WOD:

Tabata Intervals for reps of:

  1.  Row (Cals)
  2. Double Unders
  3. Wallballs – 20#/14#
  4. V Sit-ups

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away, (2) headstand

A2.  Strict Muscle-ups – 4-6 reps X 5 sets, rest 60-90s

B.  Complete As Many Reps As Possible (AMRAP), ascending by one rep each round for 15 minutes of:

Wall walk
Clap Push-up
Strict Pull-up
Strict Toes to Bar

Coach’s notes:

Post reps per movement, per round and all totals for tabata intervals to comments.

WOD Leaderboard
No Comments

Thursday, June 14, 2018

WOD:

Every 2:00 for 12 rounds (24 minutes total) complete:

10 Box Jumps
10 Shuttle runs – 20 ft.
10 Alternating Dumbbell Ground to Overhead

TT WOD – Gymnastics:

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 8-10 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post height jumped and dumbbell weight used per round.

WOD Leaderboard
Comments: 10

Tuesday, June 12, 2018

WOD:

40 Back Extensions
Row 200m
REST 2:00
30 Back Extensions
Row 400m
REST 2:00
20 Back Extensions
Row 600m
REST 2:00
10 Back Extensions
Row 800

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 5-7 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions = from floor, from low elevation (plates), from box, using bands, from wall, nose facing, free space

A2.  Ring Pull-ups – 6-8 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbell Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Saturday, June 9, 2018

TT WOD – Partner

A.  Choose a lift and work on it for 25 minutes.

In Partners complete:

5 rounds for time of:
Row 400m
12 Deadlift – 225#/155#
20 Box Jumps – 24”/20”
REST 4:00, then complete,

5 rounds for time of:
20 Box Jumps
12 Deadlift
400m Row

WOD:

A. 2 rounds for time of:
400m Row|
12 Deadlift – 225#/155#
20 Box jumps

REST 4:00, then

2 rounds for time of:

20 Box Jumps
12 Deadlift
Row 400m

B1.  V Sit-ups – 12-15 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Twist – 10-12 reps/side X 3 sets, rest 60s

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.

A2.  Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s

Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.

B1.  10 V-sit-ups X 4 sets, rest 30-60s

B2.  30-45s Superman Hold X 4 sets, rest 30-60s

 

 

Coach’s notes:

Post time for both triplets in A and total working time to comments, plus notes for B1 and B2.

WOD Leaderboard
Comments: 5

Thursday, June 7, 2018

1 round for time of:

WOD

400m carry – you choose (dumbbells, sandbags, wallball, plates, etc.)
40 Wallballs – 20#/14#
400m run
80 Double unders
400m carry
40 Sumo Deadlift High Pull (SDLHP) – 95#/65#
200m carry
20 Wallballs
200m run
40 Double Unders
200m carry
20 SDLHP

TT WOD – Gymnastics

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 7-9 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post object chosen for carries and time to complete to comments.

WOD Leaderboard
Comments: 10

Tuesday, June 5, 2018

WOD

5 Rounds for load(s) and time(s) of:

8 Dumbbell box step overs
16 Shuttle runs – 20 ft.
8 Strict Pull-ups
Rest 2:00

TT WOD – Gymnastics

A1.  Strict Handstand Push-up – 4-6 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions = from floor, from low elevation (plates), from box, using bands, from wall, nose facing, free space

A2.  Ring Pull-ups – 5-7 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbell Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

Coach’s notes:

Post dumbbell weight used and box height, notes for pull-ups and time per round plus total working time to comments.

WOD Leaderboard
Comments: 5

Thursday, May 24, 2018

WOD

1 Round for time of:
16 Bar Muscle-ups
30 Pistols
50 ft. Handstand Walk
12 Bar Muscle-ups
30 Pistols
75 ft. Handstand Walk
8 Bar Muscle-ups
30 Pistols
100 ft. Handstand Walk

TT WOD – Gymnastics:

A1.  Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s

SCALE = off box

Notes:  Goal is to establish position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 6-8 reps @ 30X1 X 6 sets, rest 90-120s

B1.  Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Thursday, May 17, 2018

WOD:

2 Rounds for time:
50 Pull-ups
40 Box Jumps – 24”20”
30 Push-ups with hand release
20 Dumbbell Overhead Squats – 45#/hand
10 Muscle-ups

TT WOD – Gymnastics:

A1.  Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s

SCALE = off box

Notes:  Goal is to establish position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 7-9 reps @ 30X1 X 6 sets, rest 90-120s

B1.  Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post time to complete WOD to comments. For TT WOD post all results to comments

WOD Leaderboard
Comments: 12

Tuesday, May 15, 2018

WOD:

A.  2018 Regional Event 6
Complete for time:
4 Rope Climbs
16 Thrusters – 155#/105#
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

B1.  Front Plank – 60s X 3 sets, rest 60s

B2.  Superman – 60s X 3 sets, rest 60s

TT WOD – Gymnastics

A1.  Seated Dumbbell Shoulder Press – 6-8 reps @ 31X0 X 5 sets, rest 90-120s

A2.  Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s

B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps @ 3012 X 4 sets, rest 90s

B2.  Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 90s

Coach’s notes:

Post time to complete A and notes for B to comments. For TT WOD post all results to comments.

WOD Leaderboard
Comments: 12

Monday, May 14, 2018

A.   Work to a heavy squat clean in 15 minutes:

B1.  Barbell Front Rack Walking Lunge – 5 steps/leg X 4 sets, rest 2:00
Compare to Friday, April 6, 2018

B2.  Triple Unders – 15-20 reps X 4 sets, rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10