Blog | CrossFit Alabaster

CrossFit WOD, October 28, 2023

CrossFit – Sat, Oct 28

Warm-Up

1 ROUND

10 Alt. Samson Lunges

10 Alt. Box Step-Overs

10 Alt. Dead Bugs

10 Scap Pull-Ups

Into…

1 ROUND

8 Alt. Lunges + Twist

8 Half Box Jumps

8 Alt. DB Slides

8/8 Single Arm Ring Row

Into…

1 ROUND

8 Back Rack Alt. Lunges

8 Alt. Box Jump Overs

8 Alt. DB Pull-Over

4 Strict Hanging Hollow to Arch*

*Hanging from a bar in an active shoulder position, slowly push the body into a hollow position. Revert back to neutral position and pull the body slowly into an arch position.

Workout – Performance

AMRAP x 16 MINUTES* (AMRAP – Rounds and Reps)

8 Toes to Bar

10 Back Rack Alt. Lunges (95/65)

12 Box Jump Overs (24/20)

*Add 2 reps to each movement after every full round (8-10-12 / 10-12-14 / etc).

(Score is Rounds + Reps)

KG BB: (42.5/30)

Workout – Fitness

AMRAP x 16 MINUTES* (AMRAP – Rounds and Reps)

8 Knees to Chest

10 Back Rack Alt. Lunges (65/45)

12 Box Jump Overs (20)

*Add 2 reps to each movement after every full round (8-10-12 / 10-12-14 / etc).

(Score is Rounds + Reps)

KG BB: (30/20)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

10 Toes to Bar

12 Back Rack Alt. Lunges (Athlete Choice)

14 Box Jump Overs (Athlete Choice)

*P1 and P2 will complete this workout in a waterfall format. P1 will complete 10 Toes to Bar, P2 will complete 12 Back Rack Lunges, P1 will complete 14 Box Jump Overs, then P2 will complete 10 Toes to Bar, and so on. P1 works while P2 rests.

(Score is Rounds + Reps)

Finisher

2-3 SETS

10-12 DB Pull-Overs*

12-16 DB Slides

1:00 Max Banded Deadbugs

-Rest As Needed b/t Sets-

*Complete on floor.

(No Measure)

CrossFit WOD, October 27, 2023

CrossFit – Fri, Oct 27

Warm-Up

GENERAL WARM-UP

1:30 Bike (Mod-Light Pace)

1:30 Row (Mod-Light Pace)

Immediately Into…

AMRAP x 4 MINUTES

2 Up-Down (Plate Step-Up Optional)

4 Hollow or Tuck Rocks

6 Air Squats*

*Control the ROM on the Air Squat. Use this simple warm-up as an opportunity to practice your squat. Hold a 10lb Plate in front of you if you struggle with keeping an upright position.

Workout – Performance

2 ROUNDS FOR TIME (Time)

1000/800m Row

60 Sit-Ups

40/35 Cal Bike

20 Up-Downs to Plate

500/400m Row

30 Sit-Ups

20/15 Cal Bike

10 Up-Downs to Plate

(Score is Time)

Workout – Fitness

2 ROUNDS FOR TIME (Time)

750/600m Row

40 Sit-Ups

20/15 Cal Bike

10 Up-Downs to Plate

400/350m Row

20 Sit-Ups

10/8 Cal Bike

5 Up-Downs to Plate

(Score is Time)

Optional Finisher

2-3 SETS

12-15 Ring Rows

12-15 DB Pullovers

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, October 26, 2023

CrossFit – Thu, Oct 26

Warm-Up

3 ROUNDS

1:00 Cardio Choice

10 Slam Ball Deadlifts*

5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig)

:30 Static Hold of Choice (Plank / Hollow / Wall Sit)

*2nd Round: 10 Slam Ball Strict Press

3rd Round: 10 Slam Ball Ground to Overhead

**Use the Ropes w/hand over hand for pulling. Option to do Ring Rows if needed.

Workout – All

EMOM x 16 MINUTES (:45 ON/ :15 OFF)

MIN 1 – Cardio Choice

MIN 2 – Slam Balls (Athlete Choice)

MIN 3 – Rope Climbs*

MIN 4 – Static Hold**

*Option for Strict Knees to Elbow or Tuck-Ups/ V-Ups.

**Static Hold Options:

(Side) Plank

Tuck/Hollow

Wall Sit

Wall HS Hold

(No Measure)

Post-Workout Strength – All

Bench Press (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

CrossFit WOD, October 25, 2023

CrossFit – Wed, Oct 25

Warm-Up

EMOM x 8 MINUTES*

MIN 1 – :30 Max Single Unders + :30 Ankle Rollouts

MIN 2 – :30 Max Air Squats + :30 Bootstrappers

MIN 3 – :30 Max Single Unders* + :30 Scap Push-Ups

MIN 4 – :30 Max Lunges + :30 Alt Groiners

*Single Unders can progress to Double Unders

Strength – Performance

Overhead Squat (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Strength – Fitness

Front Squat (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Overhead Squats (115/75)

35 Double Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Front Squats (95/65)

35 Double Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Thrusters (75/55)

35 Double Unders

(Score it Total Rounds + Reps)

KG BB1: (52.5/35)

KG BB2: (42.5/30)

KG BB3: (35/25)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Front Squats (95/65)

60 Single Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Back Squats (75/55)

60 Single Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Thrusters (65/45)

60 Single Unders

(Score it Total Rounds + Reps)

KG BB1: (42.5/30)

KG BB2: (35/25)

KG BB3: (30/20)

Optional Cool Down

EMOM x 6 MINUTES (:45 ON/ :15 OFF)

MIN 1 – Overhead Wall Stretch*

MIN 2 – Calf + Tib Raises

MIN 3 – Pigeon Pose**

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**RND 1 complete on one side, RND 2 switch.

(No Measure)

CrossFit WOD, October 24, 2023

CrossFit – Tue, Oct 24

Warm-Up

GENERAL WARM-UP

2 ROUNDS

3 Shuttle Runs

9 Russian KB Swings*

6 Push-Up to Pike

9 Ring Rows

Into…

SPECIFIC WARM-UP

1 ROUND

5 Tempo Deadlifts (30X1)

5 Scap Pull-Ups + 5 Kip Swings

:10 Handstand Hold/20 Shoulder Taps**

*2nd Round perform American Swings

**Performance Track will perform HS Hold, Fitness Track will perform Shoulder Taps

Workout – Performance

“LIFE IN HD” (Time)

FOR TIME*

3 ROUNDS

400m Run

21 Deadlifts (225/155)

12 Handstand Push-Ups

-Then Immediately Into-

21-15-9

KB Swings (53/35)

Pull-Ups**

*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.

**Option for Chest to Bars.

(Score is Time)

KG BB: (100/70)

KG KB: (24/16)

Workout – Fitness

“LIFE IN HD (FITNESS) ” (Time)

FOR TIME*

3 ROUNDS

400m Run

21 Deadlifts (155/105)

12 Hand Release Push-Ups

-Then Immediately Into-

21-15-9

KB Swings (35/26)

Jumping Pull-Ups

*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.

(Score is Time)

KG BB: (70/47.5)

KG KB: (16/12)

Optional Cool Down

FOR QUALITY

200m Cool Down Walk

-Into-

1-2 ROUNDS

:30/:30 Wrist Circles

10 Slow Cat Cows

1:00/1:00 Calf or Forearm KB Smash

(No Measure)

CrossFit WOD, October 23, 2023

CrossFit – Mon, Oct 23

Warm-Up

2 ROUNDS

5/5 Staggered Stance Good Mornings

10 Scap Push-Ups

5 Push-Up to Pike

10 Lunges + Twist

5 Jumping Air Squats

Into…

1 ROUND

10 Slow BB Deadlifts

8 Upright Rows

6 Cuban Presses*

12 Alt. Elbow Punches

6 Hang Muscle Cleans

*Complete an Upright Row, sweep the elbows through to bring the BB into the FR, and the Press Overhead. Reverse the steps on the way back down.

Strength – All

Power Clean (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5
Strength | Wave-Loading Cycle

Workout – Performance

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

(Score is Total Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

“THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down

1-2 SETS

10 Slow Alt. Scorpions

1:00/1:00 Lizard Pose

1:00/1:00 Couch Stretch

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, October 22, 2023

CrossFit – Sun, Oct 22

Warm-Up

LINE DRILLS*

10/10 Alt. Side to Side Leg Swings

10/10 Alt. Back to Front Leg Swings

Hamstrings Scoops

High Knees

Butt Kickers

Karaoke

200m Run

Into…

2-3 ROUNDS

10 Alt. Step-Ups

10 Kip Swings

40 Single Unders

*25ft out and then jog back.

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Rounds and Reps)

MIN 1&2 – 400m Run

MIN 3&4 – AMRAP of…Alt. 8 Box Step-Ups (24/20) + 8 Toes To Bar + 24 Double Unders*

MIN 5 – Rest

*Pick up where you left off.

(Score is Rounds + Reps)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Rounds and Reps)

MIN 1&2 – 300m Run

MIN 3&4 – AMRAP of…8 Alt. Box Step-Ups (20) + 8 Knees to Chest + 40 Single Unders*

MIN 5 – Rest

*Pick up where you left off.

(Score is Rounds + Reps)

Optional Cool Down

1-2 SETS FOR QUALITY

1:00/1:00 KB Calf Smash

1:00/1:00 Pigeon Stretch on Box

200m Cool Down Walk

(No Measure)

CrossFit WOD, October 21, 2023

CrossFit – Sat, Oct 21

Warm-Up

3 ROUNDS

300/250m Row

7 Glute Bridge-Ups

7 RDL

7 Ring Row*

7 Kip Swing

*False Grip optional

Extended Warm-Up – All

EMOM x 8 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – :40 Gymnastics Practice**

*Start Light and build to workout weight.

**Gymnastics Options:

(Banded) Pull-Ups

Chest to Bars

Ring Muscle-Ups

(No Measure)

Workout – Performance

FOR TIME* (Time)

2000/1800m Row

60 Deadlifts (225/155)

20 Ring Muscle-Ups**

*Partition reps and movements as needed.

**Option for 60 Pull-Ups.

(Score is Time)

KG BB: (100/70)

Workout – Fitness

FOR TIME* (Time)

1600/1200m Row

60 Deadlifts (155/105)

30 Up-Down Pull-Ups**

*Partition reps and movements as needed.

**Option for 40 Pull-Ups.

(Score is Time)

KG BB: (70/47.5)

Optional Finisher

FOR QUALITY

400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

CrossFit WOD, October 20, 2023

CrossFit – Fri, Oct 20

Warm-Up

PARTNER WARM-UP

AMRAP x 6 MINUTES

P1: Bike for Cals

P2: Complete the Following…

10 SB Ground to OH
8 Forward Lunges
6 Push-Ups

*P1 alternates with P2 after P2 completes their movements.

Strength – All

Bench Press (6-4-2 | 4-3-2*)

*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – All

Metcon (AMRAP – Reps)

AMRAP x 6 MINUTES

20/15 Cal Bike

20 Slam Balls (Athlete Choice)

20 Walking Alt. Lunges

-Rest 1:00-

AMRAP x 4 MINUTES

15/12 Cal Bike

15 Slam Balls

-Rest 1:00-

AMRAP x 2 MINUTES

Max Cal Bike

(Score is Total Reps)*

*Each Cal in final AMRAP = 1 Rep.

Optional Cool Down

FOR QUALITY

5:00 Foam Roll Quads

1:00 Slow PVC Pass Thrus

1:00/1:00 Groiner

(No Measure)

CrossFit WOD, October 19, 2023

CrossFit – Thu, Oct 19

Warm-Up

1 ROUND FOR QUALITY

10 PVC Pass Thrus

10 Slow Arm Haulers

8 Alt. Groiner w/ Thoracic Twist

8 Push-Up to Pike

5 Slow Air Squats + 5 Jumping Air Squats

Into…

AMRAP x 5-6 MINUTES (Time Permitting)

5 WB Thrusters

5 Burpees

10 PVC Overhead Squats

10 Slow Deadbugs

Strength – All

EMOM x 7 MINUTES* (Weight)

1 Power Snatch

2 Hang Squat Snatch**

*Start Light-Moderate and build to Moderate-Heavy.

**Option for Deep Power.

(Score is Weight)

Workout – Performance

“LEGENDS OF THE HIDDEN TEMPLE” (Time)

4 SETS

21 Wall Balls (20/14)

15 Burpees Over Bar

9 Hang Squat Snatches*

-Rest 2:00 b/t Sets-

*BB Weights:

SET 1: (95/65)

SET 2: (115/75)

SET 3: (135/95)

SET 4: (155/105)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

KG BB4: (70/47.5)

Workout – Fitness

“LEGENDS OF THE HIDDEN TEMPLE (FITNESS)” (Time)

4 SETS

15 Wall Balls (14/10)

12 Burpees

9 Hang Power Snatches*

-Rest 2:00 b/t Sets-

*BB Weights:

SET 1: (75/55)

SET 2: (95/65)

SET 3: (115/75)

SET 4: (135/95)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

KG BB1: (35/25)

KG BB2: (42.5/30)

KG BB3: (52.5/35)

KG BB4: (60/42.5)

Partner Workout Option

IN TEAMS OF 2… (Time)

3 ROUNDS FOR TIME*

60 Wall Balls (Athlete Choice)

50 Burpees Over Bar

Hang Snatches (Athlete Choice)**

*P1 works while P2 Rests. Split work as needed.

**Option for Power or Squat.

R1 = 40 Reps @ Light

R2 = 30 Reps @ Light-Mod

R3 = 20 Reps @ Moderate.

(Score is Time)

Optional Cool Down

EMOM x 9 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Calf + Tib Raises

*Feet on ground.

(No Measure)