Hot Summer CrossFit WOD

Warm-up

Mobilise
– Hip / Glute
– Groin
– Shoulders
3 Rounds of:
5 Goblet Squats
5 Push Press
5 Ring Rows

Warm-up for WOD

Metcon

Metcon (Weight)

EMOM
Minutes 1-5
3 Front Squats
2 Pull-ups

Minutes 6-10
3 Thrusters
2 Pull-ups

Minutes 11-15
2 Squat Cleans
2 Pull-ups

Minutes 16-20
1 Split Jerk
2 Pull-ups

Score is the total barbell weight lifted.

I did 35kg

Crossfit: Distance: 0.0km, Elevation Gain: 0m, Moving Time: 01:00:00, Average Speed: 0.0km/h
Source: Strava Activities

Jeremy CrossFit WOD

Today I did the Jeremy CrossFit WOD. It included:

Warm-up

Shoulder Mobility
2 rounds of;
5 B/O Row
10 Band Pull-aparts

5 Mins to build to working weight

Weightlifting

Bent Over Row GVT @X041 – Barbell w/ supernated grip (10×10 w/ 60sec rest)

I did 10 X 10 at 25kg

Metcon

Jeremy (Time)

21-15-9
Overhead Squats, 95# / 65#
Burpees

Rx: 42.5/30kg
2: 30/22.5kg
1: 20/15kg

It took me 6 mins 25 seconds with a 10kg bar.

“Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”

The workout know as “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later a variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats. This version of the “Jeremy” Tribute WOD was first posted on crossfit.com as the workout of the day for Friday, July 25, 2008 (080725).

Crossfit: Distance: 0.0km, Elevation Gain: 0m, Moving Time: 01:00:00, Average Speed: 0.0km/h
Source: Strava Activities

CrossFit Wake-up

Warm-up

Mobility
– Hip / Glutes
– Groins
– Shoulders
2 Rounds of:
20 Walking Lunges
20m Bear Crawl
15 KB Swings

5-10mins to warm up Sumo Deadlift

Metcon

Metcon (5 Rounds for reps)

5 Rounds of;
In 4 mins
Run 400m
5 Sumo Deadlifts 100/70kg
Max Reps Hand Release Press Ups
Rest 2 mins/Rd

*Your score is Press Ups per Round

Rx+ 120/80kg
Rx 100/70
2- 80/50
1 – 60/35

I used a 70kg barbell. I did:

37, 34, 32, 30 and 34.

Crossfit: Distance: 0.0km, Elevation Gain: 0m, Moving Time: 01:00:00, Average Speed: 0.0km/h
Source: Strava Activities

The Complex Complex CrossFit Workout

Warm-up

Mobility
– Hip / Glute
– Groin
2 Rounds of:
200m Run
5 Back Squats
8 Good Mornings
10 KB Swings

Weightlifting

Back Squat (10-8-5-5-5 on a 4 min rolling clock)

I did 30kg, 40kg,. 50kg, 60kg & 70kg

Metcon

The Complex Complex (Weight)

The following complex is 1 Rep, for the rep to count the barbell must not touch the floor until after the final Shoulder to Overhead and the bar is controlled back to the floor – a drop equals a NO REP.

1 Clean (Power is allowed)
3 Front Squats
5 Shoulder to Overhead

Your score is the total weight you lift in a 15 Minute window. Your weight for each 1 rep of the complex is 1x the weight on your barbell – All you need to count is the total complete reps!

I did 25 reps at 20kg. A total of 500kg

Crossfit: Distance: 0.0km, Elevation Gain: 0m, Moving Time: 01:00:00, Average Speed: 0.0km/h
Source: Strava Activities

CrossFit Games Open 18.3 CrossFit WOD

Warm-up

Mobility:
– Calf
– Shoulders

3 Rounds of:
10 Scap Pull-ups / Standing Pull-ups
10 PVC O/Head Squats
10 DB Snatch (5/side)

Metcon

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

I did 629 reps

Crossfit: Distance: 0.0km, Elevation Gain: 0m, Moving Time: 01:00:00, Average Speed: 0.0km/h
Source: Strava Activities