Blog | CrossFit Alabaster

CrossFit WOD, October 2, 2022

Sunday

Warm-up

2-3 ROUNDS (5 MIN CAP)
30 Single Unders
4 WB Lunge + WB Lunge + WB Squat
4 Ring Rows
4 Burpees

Into…

2-3 ROUNDS (5 MIN CAP)
25 Double Unders
8 Russian KBS
4 Box Jumps
4 WB Push Press
4 Wall Ball Shots

Workout

Filthy Fifty (Time)

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)

NOTE: Last seen 7/2/2022.

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*
100 Box Jump (24)
100 Jumping Pull-ups
100 Kettlebell Swings (53/35)|(35/26)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)|(35/15)
100 Plate Good Mornings (25/15)|(15/10)**
100 Wall Balls (20/14)|(14/10)
100 Burpees
100 Double Unders

*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)

CrossFit WOD, October 1, 2022

Saturday

Warm-up

1 ROUND
:30 Row (Legs Only)
20 Shoulder Taps
10 Scap Pull-Ups
10 Scap Push-Ups

Into…

2-3 ROUNDS
:30 Row (EZ → Mod → Hard)
8/8 Half Kneeling Arnold Press
8/8 Single Leg, Single Arm Bent over Row
8/8 Single Leg RDL

Workout

Metcon (AMRAP – Reps)

1.) EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :45 Max DB Floor Press (50/35)|(35/20)

-Rest 1:00 b/t Part 1 & Part 2-

2.) EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :45 Max Ring Rows

(Score is Total Reps of Floor Press & Ring Rows)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon

3 SETS
12 DB Lateral Raises
10 DB Bent Over Reverse Flyes
8 DB Front Raises

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, September 30, 2022

Friday

Warm-up

2 ROUNDS
10 Alt. PVC Pass Thrus + Lunge
10 Air Squats w/ :01 Pause at the Bottom*
10 V-Ups**
8 Up Downs

*Round 2 complete Jumping Air Squats to Target
**Round 2 complete Kipping Knees to Chest

Into…

1 ROUND
10 PVC Snatch Grip Deadlifts
10 PVC OHS
10 PVC Behind The Neck Push Press
8 Kipping Knee Raises or Toes to Bar

Strength

Metcon (Weight)

4 SETS*
2 Pausing Snatch Deadlifts**
+
1 Snatch Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Snatch. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2" from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

Workout

“DOUBLE DOWN” (Time)

4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats (165/115)|(125/85)

*Each time you break during a set of 22 T2B (no penalty when finishing the set)…perform 10 Jumping Air Squats to 6" Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)…perform 5 Up-Down Over Bar.

(Score is Time)

KG BB: (75/52.5)|(57/39)

NOTE: New Benchmark.

CrossFit WOD, September 29, 2022

Thursday

Warm-up

EMOM x 8 MINUTES
MIN 1 – :45 Bike @ Mod Pace
MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up
MIN 3 – 10 Step-Ups+ Max Groiners
MIN 4 – 30 Big Jump Single Unders + Max Calf or Tib Raises

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 25:00 RUNNING CLOCK…
100/75 Cal Bike

Immediately Into…

AMRAP in Remaining Time Of…
6 Strict Pull-Ups
12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)
18 Alt. No Push-Up Renegade Rows
32 Double Unders

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon

FOR RECOVERY
1:00 Wall Wrist Stretch
:45/:45 Slow Wrist Rotations (Palms Down)*
:45/:45 Forearm Smash

*Clockwise/ Counterclockwise.

(No Measure)

CrossFit WOD, September 28, 2022

Wednesday

Warm-up

EMOM x 7 MINUTES
MIN 1 – 100m Run + Max Tuck Hold
MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps
MIN 3 – 100m Run + Max Plank Hold
MIN 4 – 10 Strict Press + Max Up-Downs
MIN 5 – 100m Run + Max Hollow Hold
MIN 6 – 10 Push Press + Max Burpees
MIN 7 – 200m Run

Strength

Metcon (Weight)

EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**

-Rest As Needed b/t Sets-

*All working sets should be a Mod-Heavy weight.
**Pause for :02 in bottom of dip.

(Score is Weight)

Week 4 of 9

Workout

Metcon (Time)

FOR TIME
10 Push Jerks (155/105)|(115/75)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

CrossFit WOD, September 27, 2022

Tuesday

Warm-up

ON A 5:00 CLOCK…
2-3 ROUNDS
5 Slow Scap Pull-Ups
6 Alt. Groiners
7 Cat Cows
8 Empty Barbell RDL

Then New 5:00 Clock…

AMRAP x 5 MINUTES
5 Kip Swings
6 Ring Rows
7 Empty Barbell Deadlifts
8 Russian KB Swings

Strength

Metcon (Weight)

4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2" from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*
1-2-3-and so on…
Bar Muscle-Ups
2-4-6-and so on…
Deadlifts (255/175)|(175/115)

*Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.

(Score is Rounds + Reps)

KG BB: (115/79)|(79/52.5)

BMU Option 1: Jumping BMU
BMU Option 2: Up-Down Chest to Bar Pull-Up

CrossFit WOD, September 26, 2022

Monday

Warm-up

AMRAP x 5 MINUTES
8/6 Cal Row
8 Alt. Reverse Lunges
8 Wall Ball Strict Press*
4 Sumo Stance Good Mornings

*At 2:30 complete 8 Wall Ball Push Press

-Into-

1 ROUND
10 Alt. Slow Cossack Squats
8 Groiner + Twist
8 Bootstrap Squats
6 Kang Squats
6 Tempo Air Squats @22X1

Strength

Front Squat (6-6-4*)

*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

Week 4 of 9

Workout

Metcon (AMRAP – Reps)

4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – Wall Balls (20/14)|(14/10)
MOVT 2 – Cal Row
MOVT 3 – Alt. Overhead Wall Ball Lunges
MOVT 4 – Cal Row

*1 SET= MOVT 1-MOVT 4

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG WB: (9/6)|(6/5)

CrossFit WOD, September 25, 2022

Sunday

Warm-up

GENERAL WARM-UP
3 ROUNDS
10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*
10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups
10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups

*For your Step-Ups, try increasing the height with each new round.

Quick Rest Then Into…

SPECIFIC WARM-UP
EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 – Bike EZ Pace 45-55 RPM
MIN 2 – Bike Mod Pace 50-60 RPM
MIN 3 – Bike Hard Pace 65+ RPM
MIN 4 – Bike EZ Pace
MIN 5 – Bike Workout Pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 26 MINUTES
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)

(Score is Rounds + Reps)

Optional Finisher

Metcon

3 SETS
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, September 24, 2022

Saturday

Warm-up

2 ROUNDS
30 Mountain Climbers
10 Sumo Good Morning (BB in Second Round)
10 Scap Pull-Ups (10 Ring Rows in Second Round)
10 Superman Raises

Into…

1 ROUND
10 Up-Downs
10 Sumo Deadlift
10 Small Kip Swings
10 Hollow Rocks

Extended Warm-up

Metcon

EVERY 3:00 x 3 SETS
5 Sumo Deadlifts
Into…
Pick one of the Below Options…

-Rest with Time Remaining-

Option 1:
5 Slow Ring Rows + 3-5 Kip Swings

Or…

Option 2:
3 Strict Pull-Up + 3 Kipping
Pull-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

ON AN 20:00 RUNNING CLOCK…
50 Up-Down Pull-Ups*

Immediately Into…

AMRAP in Remaining Time Of…
6 Pull-Ups
8 Sumo Deadlifts (225/155)|(155/105)
10 Up-Downs to a Target*

*Pull-Up Bar / Target ideally 6" above standing reach.

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

ON A 25:00 RUNNING CLOCK…*
100 Up-Down Pull-Ups

Immediately Into…

AMRAP in Remaining Time Of…
4 Pull-Ups
6 Sumo Deadlifts (225/155)|(155/105)
8 Up-Downs to a Target**

*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole AMRAP while P2 hangs from the rig. Once P1 finishes a round, switch. If partner on the rig comes off, partner working through the round must stop and rest until the partner is hanging again.

*Pull-Up Bar / Target ideally 6" above standing reach.

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

CrossFit WOD, September 23, 2022

Friday

Warm-up

3 ROUNDS
100m Run (increasing pace)
8 BB Upright Rows
20 Alt. BB Elbow Punches
12 Alt. Piked Shoulder Taps*
5 Inchworm + Push-up

*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.

Strength

Metcon (Weight)

EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
7 Hang Power Cleans (115/75)|(75/55)
7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press