Blog | CrossFit Alabaster

CrossFit WOD, October 22, 2022

CrossFit – Sat, Oct 22

Warm-up

Warm-Up

200m Run

Into…

EMOM x 6 MINUTES
MIN 1 – :40 Groiners + Twist*
MIN 2 – 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)**
MIN 3 – :20 Scap Ring Rows + :20 Plank Hold

*2nd Round Perform Lunge + Twist
**Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES
MIN 1 – :45 Back Rack Lunges (135/95)|(95/65)
MIN 2&3 – 400m Run
MIN 4 – :45 Ring Rows

(Score is Total Reps of Back Rack Lunges + Ring Rows)

KG BB: (60/42.5)|(42.5/30)

Post-Workout Strength

Metcon

3 SETS
20 Empty Barbell Reverse Curls
40 Alt. Empty Barbell Flutter Kicks
:30 Supinated Empty Barbell Gun Hold

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, October 21, 2022

CrossFit – Fri, Oct 21

Warm-up

Warm-Up

3 ROUNDS
10 Up-Downs → 10 Burpees → 8 Burpees Over Bar*
10 Clean Deadlifts + High Pulls
20 Elbow Punches
10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar*

*Round 2 perform Burpees & Knees to Chest.
*Round 3 perform Burpees Over Bar & Toes to Something/ Toes to Bar

Strength

Clean and Jerk (EVERY 1:30 x 10 SETS
2 Clean & Jerk*)

*Start Moderate and build to something Heavy. Clean can be either Squat or Power.

(Score is Weight)

Week 7 of 9

Workout

“CALIFORNIA DREAMIN” (Time)

20 ROUNDS FOR TIME
1 Power Clean & Jerk (185/135)|(135/95)
2 Burpees Over Bar
3 Toes to Bar

(Score is Time)

KG BB: (85/60)|(60/42.5)

Last Seen: 6/4/2022 (Remix of the Classic “California Lovin”)

CrossFit WOD, October 20, 2022

CrossFit – Thu, Oct 20

Warm-up

Warm-Up

EMOM x 8 MINUTES (:45 ON / :15 OFF)
MIN 1 – Bike @ EZ Pace
MIN 2 – Lunge-Lunge-Air Squat
MIN 3 – Active Bar Hang
MIN 4 – Up-Down + Broad Jump
MIN 5 – Bike @ Mod Pace
MIN 6 – Narrow Stance Air Squats
MIN 7 – Step-Ups or Box Jumps
MIN 8 – Bike @ Mod-Hard Pace

Workout

Metcon (Calories)

4 SETS
ON A 6:00 RUNNING CLOCK…
100m KB Farmer Carry (Athlete Choice, Heavy)
20 Alt. Pistols
30 Box Jumps (24/20)
Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Option 1 Pistol: Single Leg Box Step Downs
Option 2 Pistol: Single Leg Box Squats

Optional Cool Down

Metcon

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

CrossFit WOD, October 19, 2022

CrossFit – Wed, Oct 19

Warm-up

Warm-Up

AMRAP x 5 MINUTES
10 Alt. DB Deadlift
5/5 DB Strict Press
10 Alt. DB Russian Swings
5 Burpees

INTO…

1-2 ROUNDS
5/5 Single Arm Ring Rows
10 Scap Pull-Ups
10 Band Pull-Aparts

Skill

Metcon

1.) 2 SETS
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS
3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Ring Muscle-Up

(No Measure)

Workout

DEVIL IN THE DETAILS (Time)

FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)

*Partition any way needed.

(Score is Time)

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

Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-Up

NOTE: New Benchmark.

CrossFit WOD, October 18, 2022

CrossFit – Tue, Oct 18

Warm-up

Warm-Up

EVERY 2:00 x 3 SETS
30 Single Unders**
5 Lunge + Lunge + Air Squat
5 Barbell Deadlifts
Mobility in Remainder of Time**

*Switch to Double Unders in Sets 2/3
**Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats

Strength

Front Squat (4-2-2*)

*Start Heavy and end Heavy+. Goal is to start and end heavier than last week.

(Score is Weight)

Week 7 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES
30 Double Unders
5 Front Squats (155/105)|(115/75)

(Score is Rounds + Reps)

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

Optional Cool Down

Metcon

2 ROUNDS FOR RECOVERY
:45/:45 Groiner Stretch
1:00 Butterfly Stretch
1:30 EZ Cardio Choice

(No Measure)

CrossFit WOD, October 17, 2022

CrossFit – Mon, Oct 17

Warm-up

Warm-Up

AMRAP x 4 MINUTES
5 Burpees
6 Air Squats
7 Empty Bar Deadlifts

Into…

1-2 ROUNDS (Time Permitting)
7 Snatch Grip Deadlifts
7 Snatch High Pulls
7 Muscle Snatch
7 Behind the Neck Push Press (Shoulder Width Grip)

Strength

Snatch (EVERY 1:30 x 10 SETS
2 Snatches*)

*Start Moderate and build to something Heavy. Snatch can be either Squat or Power

(Score is Weight)

Week 7 of 9

Workout

Metcon (Time)

4 SETS
10 Deadlifts (115/75)|(75/55)
8 Hang Power Snatch
6 Shoulder to Overhead
4 Wall Walks

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

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

Optional Finisher

Metcon

FOR QUALITY
300/200 Alt. Box Step-Ups (24/20)

Week 1 of 4 — “Chad” Extra Credit

(No Measure)

CrossFit WOD, October 16, 2022

CrossFit – Sun, Oct 16

Warm-up

AMRAP x 4 MINUTES
:30 Row EZ Pace
8 Banded Pull Aparts
8 Banded Upright Row
8 Seated Banded Row

Into…

AMRAP x 4 MINUTES
:30 Row Moderate Pace
8 Banded Lat Push-Down
8 Scap Pull-Ups
8 Ring Rows

Extended Warm-up

Metcon

EMOM x 8 MINUTES
MIN 1 – Complete one of the below Complexes…*
MIN 2 – EZ Row

Option 1…
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up

Or…

Option 2…
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Chest to Bar Pull-Ups*

*Jumping Optional.

(No Measure)

Workout

Metcon (AMRAP – Reps)

5 SETS
30/20 Cal Row
-Rest :30-
1:00 Max Reps of Gymnastics Option*

-Rest 1:30 b/t Sets-

Options:
Ring Muscle-Ups
Chest to Bar Pull-Ups
Pull-Ups
Up-Down Jumping Pull-Ups

(Score is Total Reps of Gymnastics Movement)

CrossFit WOD, October 15, 2022

CrossFit – Sat, Oct 15

Warm-up

3 ROUNDS
Jumping Drills*
10 DBL DB Curl to Arnold Press
20 Shoulder Taps
10 Up-Downs
10/10 DB Staggered Stance DL

*ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop
ROUND 2 – 10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop
ROUND 3 – :30 Single Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*
40 Double Unders
20 Sit-Ups
10 Hand Release Push-Ups
4 Alt. DB Burpees (35/20)|(20/15)

-Rest 1:00-

AMRAP x 8 MINUTES
30 Double Unders
15 Sit-Ups
8 Hand Release Push-Ups
4 Alt. DB Burpees

-Rest 1:00-

AMRAP x 6 MINUTES
20 Double Unders
10 Sit-Ups
6 Hand Release Push-Ups
4 Alt. DB Burpees

*Start from the beginning of each AMRAP.

(Score is Total Rounds + Reps)

KG DB: (15/10)|(10/5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 10 MINUTES*
30 Double Unders
10 Hand Release Push-Ups
2 Alt. DB Burpees

-Rest 1:00-

AMRAP x 8 MINUTES*
20 Double Unders
8 Hand Release Push-Ups
2 Alt. DB Burpees

-Rest 1:00-

AMRAP x 6 MINUTES*
10 Double Unders
6 Hand Release Push-Ups
2 Alt. DB Burpees

*P1 completes a full round while P2 completes Max Sit-Ups. Once P1 completes a full round switch.

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)
KG DB: (15/10)|(10/5)

CrossFit WOD, October 14, 2022

CrossFit – Fri, Oct 14

Warm-up

AMRAP x 7 MINUTES
8 Groiners + Twist
8 Air Squat w/ :01 Pause at the bottom
8 Wall Ball Push Press
8 Barbell Deadlifts
16 Alt. Elbow Punches

Strength

Metcon (4 Rounds for reps)

4 SETS*
1 Clean
+
1 Hang Squat Clean

-Rest As Needed b/t Sets-

*Start Moderate and build to heavy. Clean can be Power or Squat.

(Score is Weight)

Week 6 of 9

Workout

Metcon (Time)

ON A 15:00 RUNNING CLOCK…
Complete as much of the work as possible…*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans (115/75)|(75/55)

*Partition as needed. If you do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.

(Score is Time)

KG WB: (9/6)|(6/5)
KG BB: (52.5/35)|(35/25)

CrossFit WOD, October 13, 2022

CrossFit – Thu, Oct 13

Warm-up

EMOM x 6 MINUTES (:40 ON / :20 OFF)
MIN 1 – Side Shuffle Shuttle Run
MIN 2 – Alt. DB Upright Row
MIN 3 – Step-Up with slow lower
MIN 4 – High Knees Shuttle Run
MIN 5 – Alt. DB Curl to Arnold Press
MIN 6 – Lateral Step-Ups

Strength

Metcon (4 Rounds for reps)

4 SETS
10/10 Single Arm DB Bent Over Rows
15-20 DB Floor Press

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS
1:00 – 50′ Shuttle Runs*
1:00 – Box Step-Overs (24/20)
1:00 – Strict Pull-Ups
1:00 – Up-Downs

*Each 50′ intervals counts as 1 Rep. If no access to 50′ complete a 200m Run.

-No Additional Rest b/t Sets-

(Score is Total Reps)

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