Blog | CrossFit Alabaster

CrossFit WOD, June 7, 2023

CrossFit – Wed, Jun 7

Warm-Up

GENERAL WARM-UP

2 ROUNDS

10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)

20 Single Unders → :20 Double Unders (2nd Round)

6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)

into…

SPECIFIC WARM-UP

2 ROUNDS

4 Hang Muscle Cleans + 4 Alt. Elbow Punches

4 Strict Press w/:02 Pause Overhead

4/4 Moose Antlers

4 Push Press + 4 Push Jerk

Strength – All

Push Press (ON A 15:00 RUNNING CLOCK…

Build to a 1-Rep Push Press)

(Score is Weight)

Week 6 of 6 Wendler

Workout – Performance

Metcon (Time)

FOR TIME

3 ROUNDS

50 Double Unders

20 Alt. Box Step-Ups (24/20)

10 Strict Press (95/65)

-Immediately Into-

2 ROUNDS

50 Double Unders

20 Burpees

10 Push Press (135/95)

-Immediately Into-

1 ROUND

50 Double Unders

20 Burpee Box Step-Over (24/20)

10 Push Jerks (185/135)

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (60/42.5)

KG BB3: (85/60)

Workout – Fitness

Metcon (Time)

FOR TIME

3 ROUNDS

75 Single Unders

20 Alt. Box Step-Ups (20)

10 Strict Press (45/35)

-Immediately Into-

2 ROUNDS

75 Single Unders

15 Up-Downs

10 Push Press (95/65)

-Immediately Into-

1 ROUND

75 Single Unders

15 Up-Down Box Step-Over (20)

10 Push Jerks (135/95)

(Score is Time)

KG BB1: (20/15)

KG BB2: (42.5/30)

KG BB3: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)

CrossFit WOD, June 6, 2023

CrossFit – Tue, Jun 6

Warm-Up

GENERAL WARM-UP (10 MINUTES)

EMOM x 5 MINUTES (Assault Bike)

MIN 1 – :25 Arms Only + :25 Legs Only

MIN 2 – :45 @ RPM 45-50

MIN 3 – :45 @ RPM 50-60

MIN 4 – :45 @ RPM 60-65

MIN 5 – :45 @ RPM 65-70+

Into…

2-3 ROUNDS (Time Permitting)

10 Ring Rows

8 Scap Pull-Ups

6 Hollow Rocks

6 Superman Rocks

*After the GWU grab a swig of water and head back to the rig to work the SWU.

SPECIFIC WARM-UP (5 MINUTES)

2 SETS

5-7 Kip Swings

3-5 Dynamic Kip Swings

3-5 Jumping Pull-Ups or Ring Rows

Skill – Performance

Metcon

1.) 2 SETS

3 Reps of 2-for-1 Kipping Pull-Ups*

*2-for-1 = 2 Kip Swing + 1 Pull-Up

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS

3 Reps of 2-for-1 Kipping Chest to Bars

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

2 Hips to Rig

1 Bar Muscle Up

-Rest As Needed b/t Sets-

(No Measure)

Skill – Fitness

Metcon

1.) 2 SETS

3 Kip Swings

2 Dynamic Kip Swings

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS

2 Dynamic Kip Swings

2 Half Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

3 Reps of 2-for-1 Kipping Pull-Ups*

or…

3 Dynamic Kip Swings

Into…

3-5 Jumping Pull-Ups

*2-for-1 = 2 Kip Swing + 1 Pull-Up

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Metcon (Time)

2 SETS FOR TIME

30/20 Cal Bike or 42/30 Cal Row

21 Pull-Ups

20/15 Cal Bike or 30/20 Cal Row

15 Chest to Bars

15/12 Cal Bike or 20/15 Cal Row

9 Bar Muscle-Ups

-Rest 2:00 b/t Sets-

(Score it Slowest Set)

Workout – Fitness

Metcon (Time)

2 SETS FOR TIME

25/20 Cal Bike or 35/28 Cal Row

21 Ring Rows

15/12 Cal Bike or 20/15 Cal Row

15 Jumping Pull-Ups

12/10 Cal Bike or 15/12 Cal Row

9 Pull-Ups

-Rest 2:00 b/t Sets-

(Score it Slowest Set)

Optional Cool Down

Metcon

EMOM x 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press

MIN 3 – :45 EZ Bike

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Child’s Pose Single Arm Lifts

(No Measure)

CrossFit WOD, June 5, 2023

CrossFit – Mon, Jun 5

Warm-Up

AMRAP x 3 MINUTES

4 Cat Cows

4 Alt. Groiners

4 Inch Worms + Push-Up

Into…

AMRAP x 5 MINUTES

5 Med Ball Ground to Overhead

5 Med Ball Glute Bridge-Ups

5 Med Ball Sit-Ups

5 Burpees

Strength – All

Deadlift (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift)

(Score is Weight)

Week 6 of 6 Wendler

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Deadlifts*

3-6-9-and so on…

Hand Release Push-Ups

5-10-15-and so on…

Wall Balls (20/14)

*RPE 8-9 roughly 80-90% of 1-Rep Deadlift.

(Score is Rounds + Reps)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Deadlifts*

3-6-9-and so on…

Push-Ups

5-10-15-and so on…

Wall Balls (14/10)

*RPE 7-8 roughly 70-80% of 1-Rep Deadlift.

(Score is Rounds + Reps)

KG WB: (6/5)

Optional Cool Down

2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, June 4, 2023

CrossFit – Sun, Jun 4

Warm-Up

1 ROUND

:40 Band Pull Aparts

:40 Banded Upright Rows

:40 Overhead Band Pull-Aparts

:40 Deadbugs

Into…

1 ROUND

10 Alt. Step-Ups

10 Alt. Hollow Rock

10 Scap Pull-Ups

Into…

1 ROUND

10 Box Jumps
10 Sit-Ups

10 Ring Rows

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

5-10-15-and so on…

Box Jumps (24/20)

Sit-Ups

*After each full round, complete 7 Strict Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

5-10-15-and so on…

Box Jumps (20)

Sit-Ups

*After each full round, complete 7 Ring Rows. Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

Finisher

Metcon

4 SETS (:40 ON / :20 OFF)

MOVT 1 – Plate Around the Worlds

MOVT 2 – Plate Curls

1 SET = MOVT 1 + MOVT 2.

-No Additional Rest b/t Sets-

(No Measure)

CrossFit WOD, June 3, 2023

CrossFit – Sat, Jun 3

Warm-Up

1 ROUND

:30 Bike (RPE: 5/6)

10 Single DB Curls

10 Air Squats (:01 pause @ bottom)

10 Alt. Lunges

Into…

1 ROUND

:30 Bike (RPE: 7/8)

10 Alt. Single DB Hang Power Cleans

10 Goblet Squats

10 Alt. Goblet Lunges

Into…

1 ROUND

:30 Bike (RPE: 9/10)

10 DBL DB Hang Power Cleans

10 DB Front Squats

10 DB Farmer Alt. Lunges

Strength – All

Back Squat (5-5-5)

*Keep weight Light across all sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6 Wendler

Workout – Performance

Metcon (AMRAP – Reps)

ON AN 7:00 RUNNING CLOCK…

80/60 Cal Bike

Max DB Hang Power Cleans (50/35) with Time Remaining…

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

20 DB Hang Power Cleans

Max DB Farmer Lunges with Time Remaining…

-Rest 2:00-

ON A 3:00 RUNNING CLOCK…

20/15 Cal Bike

10 DB Hang Power Cleans

10 DB Farmer Lunges

Max DB Front Squats with Time Remaining…

(Score is Total Reps of Max DB Movements)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Reps)

ON AN 7:00 RUNNING CLOCK…

60/40 Cal Bike

Max DB Hang Power Cleans (35/20) with Time Remaining…

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

30/20 Cal Bike

20 DB Hang Power Cleans

Max DB Farmer Lunges with Time Remaining…

-Rest 2:00-

ON A 3:00 RUNNING CLOCK…

15/12 Cal Bike

10 DB Hang Power Cleans

10 DB Farmer Lunges

Max DB Front Squats with Time Remaining…

(Score is Total Reps of Max DB Movements)

KG DB:(15/10)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…*

ON A 9:00 RUNNING CLOCK…

90/70 Cal Bike

50 DB Hang Power Cleans (Athlete Choice)

*Note time finished.

-Rest with Time Remaining-

ON AN 7:00 RUNNING CLOCK…

50/40 Cal Bike

40 DB Hang Power Cleans

40 DB Farmer Lunges

*Note time finished.

-Rest with Time Remaining-

ON A 5:00 RUNNING CLOCK…

30/25 Cal Bike

20 DB Hang Power Cleans

20 DB Farmer Lunges

20 Front Squat

*Note time finished.

(Score is Total Time)*

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

**P1 works while P2 rests. Split all work as needed.

Optional Cool Down

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch
10 Alt. 90-90 Hip Rotations
10 Alt. Scorpions
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, June 2, 2023

CrossFit – Fri, Jun 2

Warm-Up

1 ROUND

100m Run

5/5 Plate Rounds the Worlds

10 Up-Downs

into….

1 ROUND

100m Run

10 Burpees

:30 Barbell OH Hold

into…

1 ROUND

100m Run

10 Burpees to Target

10 Barbell Strict Press

Strength – All

Push Press (5-5-5)

*Keep weight Light across all sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6 Wendler

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

24 Burpees to Target*

12 Shoulder to Overhead (155/105)

*Target is 6″ above standing reach

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

18 Burpees to Target*

9 Push Press (115/75)

*Target is 6″ above standing reach

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY

1:00 Cool Down Walk

5/5 Moose Antlers

5 As / Ts / Ys*

*1 Rep = A + T + Y. Use LIGHT weight.

(No Measure)

CrossFit WOD, June 1, 2023

CrossFit – Thu, Jun 1

Warm-Up

2 ROUNDS

5 Cat Cows

10 KB Deadlift

10 Scap Pull-Ups

10 Alt. V-Ups

Into…

1 ROUND

5/5 Moose Antlers

10 Russian KB Swings

10 Kip Swings

10 Tuck Ups or V-Ups

Strength – All

Deadlift (5-5-5)

*Keep weight Light across all sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6 Wendler

Workout – Performance

Metcon (Time)

4 SETS*

15 Russian KB Swing (53/35)

10 Toes to Bar

10 TNG Deadlifts (255/175)**

10 Toes to Bar

15 Russian KB Swing

-Rest 1:00 b/t Sets-

*Goal is to shoot for unbroken reps of each movement.

**Must double overhand grip the barbell.

(Score is Slowest Set)

KG KB: (24/16)

KG BB: (115/79)

Workout – Fitness

Metcon (Time)

4 SETS*

15 Russian KB Swing (35/26)

10 Knees to Chest

10 TNG Deadlifts (185/135)**

10 Knees to Chest

15 Russian KB Swing

-Rest 1:00 b/t Sets-

*Goal is to shoot for unbroken reps of each movement.

**Must double overhand grip the barbell.

(Score is Slowest Set)

KG KB: (16/12)

KG BB: (85/60)

Optional Cool Down

2-3 SETS FOR QUALITY

5/5 Sciatic Nerve Floss

10/10 Single Arm Seated Banded Lat Pulldown

5/5 Single Arm Wrist Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, May 31, 2023

CrossFit – Wed, May 31

Warm-Up

AMRAP x 6 MINUTES

10 Jumping Jacks

5/5 Slam Ball Around the Worlds

5/5 Slam Ball Single Leg RDLs

10 Slam Ball Ground to Overhead

INTO…

2 ROUNDS

:20/:20 Single Arm Slam Ball Overhead Hold

10 Calf Raises

20 Alt. Skater Jumps

:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold)

Skill – All

Metcon

ON AN 8:00 RUNNING CLOCK…

Practice one of the below options…

*Options:

Single Unders

Double Unders

Triple Unders

Crossover Single Unders

(No Measure)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES*

MIN 1&2 – AMRAP of…6 Tall Box Crawl-Overs (Athlete Choice)** + 12 Slam Balls (30/20) + 36 Doubles Unders

MIN 3 – :40 Static Hold***

*Pick up where you left off.

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

***Options for Static Hold…

Plank Hold

Wall Sit

Bar Hang

(Score is Total Rounds + Reps)

KG SB: (15/10)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES*

MIN 1&2 – AMRAP of…6 Box Crawl Overs (Athlete Choice)** + 12 Slam Balls (20/10) + 60 Single Unders

MIN 3 – :40 Static Hold***

*Pick up where you left off.

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

***Options for Static Hold…

Plank Hold

Wall Sit

Bar Hang

(Score is Total Rounds + Reps)

KG SB: (10/5)

Optional Cool Down

Metcon

EMOM x 9 MINUTES

MIN 1 – :45 Prayer Stretch on Box

MIN 2 – :45 Calf or Foot Smash

MIN 3 – :45 Alt. Wrist Rotations*

*Can be done from a Plank or Table Top Position. Option to add a band for distraction.

(No Measure)

CrossFit WOD, May 30, 2023

CrossFit – Tue, May 30

Warm-Up

2:00 Easy Cardio

Into…

2-3 ROUNDS

10 Cat Cows

8 Inch Worms + Push-Up

10 Alt. Cossack Squats

8 Dead Bugs

Into…

1:00 Mod Cardio

Into..

2-3 ROUNDS

8 Box Jumps

10 Straight Leg Sit-Ups

8 Up-Downs

10 Lateral Step-Overs

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

20/15 Cal Cardio Choice

20 Russian Twists

15 Sit-Ups

15/12 Cal Cardio Choice

15 Glute Bridge-Ups

10 PVC Over-Unders (24/20)

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

:30/:30 Figure 4 Stretch*

10 SLOW Arm Haulers

*Option for Half Pigeon

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, May 29, 2023

CrossFit – Mon, May 29

Warm-Up

200m Run

Into…

2-3 SETS FOR QUALITY

10 Kang Squats

5 Scap Push-Ups + 5 Push-Ups

3 Scap Pull-Ups + 2 Pull-Ups

*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.

Workout – Performance

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
https://www.crossfit.com/workout/2005/08/18#/comments

Reps for the BW movements can be completed in any sequence.

Workout – Fitness

“MINI MURPH” (Time)

FOR TIME*
800m Run

Into…

10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats

Into…

800m Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY

1:00 Foam Roll*

5 Cat/Cows

:30 Childs Pose

1:00 EZ Recovery Cardio Choice**

*Focus on quads/glutes/lats

**Nasal Only Breathing

-Rest as Needed b.t Sets-

(No Measure)