CrossFit Federal Way

Monday: Strength/skill: Cleans 5x3 from high blocks WOD: 9 minute AMRAP ascending rep scheme 3-6-9-12-15 etc.  -Cleans 95/65 -bar over burpees Tuesday:  WOD: TABATA Tuesday! 4 minute tabata of each moment. Do all 8 rounds of a movement before moving onto the next.  -Ring Rows *feet on box -Jumping Lunges -Hand Release Push Ups -Sit Ups -Calorie row/bike Score is the lowest rep count per movement. Wednesday: Strength/skill  10x2 split jerks off of the rack, not to exceed 80% 1RM -no more than 2minutes rest between sets  WOD: Elizabeth 21-15-9 -Full cleans -Ring Dips Thursday:   Active recovery day     WOD: Row 2.5K -1:1 work rest ratio every 500m     -if an athlete rows  a 1:45  split, they rest  1:45  before getting back on the rower.  Friday: Strength:  5x3 Tempo Front Squats @ 70-75% of 1RM (3-2-1 tempo) WOD: 21-15-9 ...

Monday: Skill: partner the athletes up into groups of 2-3 for a 5x3 of cleans from the high blocks. People will need to be partnered up according to height or weight capabilities. the high block clean should start AT the height of the hip crease in a loaded position.  Begin the weights at 30-35% of their 1rm clean, with moderate weight added with each set.  Start a clock and emphasize that no more than 2 minutes of rest should be taken between sets.  WOD: 9 minute AMRAP ascending rep scheme 3-6-9-12-15 etc.  -Cleans 95/65 -bar over burpees Tuesday:  WOD: TABATA Tuesday! 4 minute tabata of each moment. Do all 8 rounds of a movement before moving onto the next.  -Pull ups -Jumping Lunges -Hand Release Push Ups -Sit Ups -Calorie row/bike Score is the lowest rep count per movement. Wednesday: Skill: 10x2 split jerks off of the rack -During this prep and work, discuss bails from the bar, failing a set ...

Monday: Strength: Back Squat    5     -    3      -   1    -   5   -   3   -   1   -   5   -   3   -   1 70%      75%     80%   75%  85%   90%  80%  90%  100%+ no more than 3 minutes rest between sets Tuesday WOD: 9 rounds for time of  6 toes to ring 3 ring muscles ups  athletes can choose to do toes to bar and bar muscle ups. but if they choose bar they should stay on the bar no switching between bar or ring.  Wednesday: WOD: Open workout 14.3 How far can you get in 8 minutes of: 10 deadlifts 135/95 15 box jumps 24/20 15 deadlifts 185/135 15 box jumps 24/20   20 deadlifts 225/155 15 box jumps 24/20  25 deadlifts 275/ 185 15 box jumps 24/20  ...

Monday Skill 10-15 Mins handstand/handstand walk progressions WOD 3 Rounds 800m Run 50 Alternating pistols 400m Run 50’ Handstand walk Tuesday   Strength Below the knee full snatch w/3 sec pause 2-2-2-2-2 *Athletes will lift weight off of the ground to just below the knees, pause for three seconds then perform a full snatch. The goal here is form, slowing down that first pull, explosive hip extension, and speed under the bar. Weight should not be more than 60-70% of 1RM and that may even be too high for some. Again, the goal here is good, clean reps. WOD Open 17.1 10 DB Snatch 55/35 15 Burpee box jump overs 24/20 20 DB Snatch 15 Burpee box jump overs 30 DB Snatch 15 Burpee box jump overs 40 DB Snatch 15 Burpee box jump overs 50 DB Snatch 15 Burpee box jump overs *20 Min time cap Wednesday   WOD 30 Min EMOM 20 Alternating front rack forward lunges 115/75 10 Dips on parallette bars 20 Push J...

Monday Strength E2MO2M - 14 Minutes (7 sets) 1 Power Clean + 1 Squat Clean Build to Heaviest Set WOD  Option A 9-7-5 Power Cleans 205/145 Ring Muscle-ups Option B 15 Power Cleans 155/105 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips Tuesday Conditioning 3x8 min AMRAP with 4 min rest in between  From 0 - 8 min AMRAP of  20 Cal Row 15 Chest to Bar (rest 4 min) From 12 - 20 min AMRAP of 30 DUs 12 Wallballs 20/14 *30/20 (rest 4 min) From 24 - 30 min AMRAP 10 Burpees 10 Toes to Bar Wednesday Strength            5x3 Full Snatch WOD  9 Minute AMRAP 3 Hanging Power Snatch75/55 3 Overhead Squats  30 DUs 6 HPS 6 OHS 30 DUs 9  HPS 9 OHS 30 DUs... Thursday Michelle's B-Day WOD PAINSTORM XIX AMRAP 40 Min 5 Deadlifts 75/55 5 Hanging Power Cleans ...

USAW Level 1 is coming up! Just a reminder the box will be hosting the USAW L1 course on September 7th and 8th so we will not be running normal classes those days as it consumes the whole day. there are currently 11 people confirmed, so the course is on! I believe the cap is 15-17 if anyone else is still interested. https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=239263

Remember: Labor day hours are 9am and 10am only. Have a great Holiday! Monday: Labor Day Partner WOD: 3 person teams, relay style.  -Row or bike 6k -While partner 1 is working, partner 2 is holding a plank, partner 3 is resting -Every 500m, complete 15 DL between the 3 partners -DL weight is 75% of the average 1RM between the partners. (ex. P1 DL= 405, p2 DL=315, p3 DL=350, working weight is 405+315+350/3) Tuesday: Skill work:  -3-position cleans, go on the beep every 90 seconds for 10 rounds (15min of work) - The goal here is moderate weight ascension so that the athlete may focus on form (ie. Comment on triple extension and catch positions) WOD:  10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Thrusters 95/65 Burpees Wednesday: WOD: AMRAP 3 x 6 minute rounds with 2 minutes of rest between rounds -2 rope climbs -20 wallball side throws, alternating sides -20 wallball shots Thursday: WOD:  2...