Blog | CrossFit Alabaster

CrossFit WOD, June 10, 2023

CrossFit – Sat, Jun 10

Warm-Up

AMRAP x 4 MINUTES

:30 Row (RPE 5-6)

10 PVC Pass Throughs

5 BB High Hang Shrugs

10 Tuck-Ups

5 Scap Pull-Ups

Into…

AMRAP x 4 MINUTES

:30 Row (RPE 7-8)

10 PVC Around The Worlds

5 BB High Hang High Pulls

10 V-Ups

5 Kip Swings

Strength – All

Metcon (Weight)

EVERY 1:30 FOR 5 SETS*

1 Snatch Deadlift

2 Hang Power Snatch

*All sets should be Light to Moderate

(Score is Weight)

Workout – Performance

“SPEED BOAT” (Time)

FOR TIME*
200/150 Cal Row
100 Toes to Bar
75 Hang Power Snatch (115/75)

*Partition Reps and Movements in Any Order to Complete Work.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

“SPEED BOAT (FITNESS)” (Time)

FOR TIME*
150/100 Cal Row
75 Toes to Something
50 Hang Power Snatches (95/65)

*Partition Reps and Movements in Any Order to Complete Work.

(Score is Time)

KG BB: (42.5/30)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

250/200 Cal Row

150 Toes to Bar

125 Hang Power Snatch (115/75)

*Partner 1 works while P2 rests. Partition Reps and Movements in Any Order to Complete Work.

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down

Metcon

EMOM x 9 MINUTES

MIN 1 – 10 Empty Barbell Curls + 10 Reverse Barbell Curls

MIN 2 – 10 Rower Pike Ups

MIN 3 – :45 Up Dog to Down Dog

(No Measure)

CrossFit WOD, June 9, 2023

CrossFit – Fri, Jun 9

Warm-Up

200m Run

Into…

2 ROUNDS

10 Alt. Mountain Climber Groiners

10 Air Squats

10 Lunges + Twist

Into…

2 ROUNDS

5 WB Deadlift

5 Med Ball Squats

Into…

200m Run

Strength – All

Back Squat (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat)

(Score is Weight)

Week 6 of 6 Wendler

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

800m Run

Immediately Into AMRAP in Time Remaining of:

15 Med Ball Cleans (20/14)*

20 Walking Lunges

100m Run

*Squat Clean Only

(Score is Rounds + Reps)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

800m Run

Immediately Into AMRAP in Time Remaining of:

15 Med Ball Cleans (14/10)*

20 Walking Lunges

100m Run

*Squat or Power Clean

(Score is Rounds + Reps)

KG WB: (6/5)

Optional Cool Down

2-3 SETS FOR QUALITY

1:00/1:00 Hamstring Barbell Smash or Foam Roll

10 Elevated Calf Raises w/:01 Pause in Bottom Position

10 Alt. Groiner/Hamstring Stretch

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, June 8, 2023

CrossFit – Thu, Jun 8

Warm-Up

Play a Game!*

Or…

Alternate Warm-Up Option:

2-3 ROUNDS

15 Toe Touch Jumping Jacks

10/10 Side Plank Rotations

10 Slam Ball Deadlift

10 Slam Ball Push Press

*This is a great time to throw out a fun quick game of Lumberjacks and Farmers. Have athletes grab KBs of different sizes and lay them out in a coned off area. Split the class into 2 Groups: Lumberjacks and Farmers. On 3,2,1, Go… Lumberjacks will attempt to knock down as many KBs as possible. Farmers will attempt to stand up as many KBs as possible. Have the game go for :30, and then call “Time.” The group with the most KBs either standing or knocked over will win, the losing team will perform a penalty (i.e. 5 Burpees or 5 Air Squats. Repeat 3 Times or as you see fit.

Extended Warm-Up – All

Metcon

EMOM x 9 MINUTES

MIN 1 – :20 Tib Raises + :20 Calf Raises*

MIN 2 – :20 Glute Bridge-Up + :20 Glute Bridge-Up Hold**

MIN 3 – :50 EZ Cardio Choice

*Plate Deficit Optional.

**Weighted Raises/ Hold Optional.

(No Measure)

Workout – All

Metcon (AMRAP – Rounds and Reps)

EMOM x 12 MINUTES

MIN 1&2 – AMRAP of…12 Slam Balls (Athlete Choice) + 20 Sit-Ups

MIN 3 – 1:00 Cardio Choice

-Rest 1:00-

EMOM x 12 MINUTES

MIN 1&2 – AMRAP of…12 KB Russian Swings (Athlete Choice) + 20 Alt. Russian Twists*

MIN 3 – 1:00 Cardio Choice

*Weight Optional for Twist

(Score is Total Rounds + Reps)

Optional Cool Down

Metcon

EMOM x 9 MINUTES

MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold

MIN 2 – 10-15 KB Upright Rows

MIN 3 – :50 Alt. 90-90 Hip Rotations

(No Measure)

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)