CrossFit 4982: Friday 170922

Gymnastics Conditioning
5 sets:
6 Ring Muscle-ups
rest as needed between sets
*15 minute time cap

Conditioning
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Extra Work
Midline Conditioning
Not for time:
200 Meter Farmers Walk (70/55)
150 ft. Handstand Walk
100 Meter Double Med Ball Bear Hug Walk (30/20)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 170921

Clean & Jerk
1RM

Snatch
1RM

Conditioning
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

Extra Work
Gymnastics Conditioning
6 Strict Deficit Handstand Push-ups
rest 1:00
6 Strict Deficit Handstand Push-ups
rest :45
5 Strict Deficit Handstand Push-ups
rest :30
4 Strict Deficit Handstand Push-ups
rest :15
4 Strict Deficit Handstand Push-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 170920

Strength
EMOM x 8
Odd: 2 Power Snatches @ 70%
Even: 2 Back Squats @ 75%

Conditioning
“Pump House”
For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
200 Meter Run*

*Following each round

Extra Work
5 Sets* of:
5 Weighted Chest to Bar Pull-ups
5 Kipping Chest to Bar Pull-ups
5 Bar Muscle-Ups

rest as needed between sets

*The goal is to complete the entire giant-set without coming off the bar. Use a dumbbell between legs and drop weight after third rep without coming off the bar.

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 170919

Press
E2OM x 10
5 Strict Press @ 75%

Conditioning
“Shred It”
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Farmer Carry (35/20)
40 Kettlebell Swings (70/53)
40/30 Calorie Row or Bike

Extra Work
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 170918

Strength
EMOM x 12
Odd: 8 Front Rack Reverse Lunges*
Even: 10 Deadlifts*
*at 50 % of Front Squat

Conditioning
5 Rounds for time:
10 Toes-to-bar
10 Burpee Box Jump Overs (24/20)

Extra Work
Gymnastics Conditioning
5 Sets* of:
5 Weighted Chest to Bar Pull-ups
5 Kipping Chest to Bar Pull-ups
5 Bar Muscle-Ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 170915

Front Squat
E2MOM x 10
5 @ 75%

Conditioning
“Snake Bite”
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Extra Work
Clean & Jerk
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%

Clean Grip Dead Lift
5 x 5 @ 90%
3 second pause at mid-thigh

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 170914

Romanian Deadlift
E2MOM x 10
5 @ 60%
5 @ 65%
3 x 5 @ 70%
Percentages are off Back Squat 1RM

Teams of 2:
Row 2k
100 DB Snatches (50/35)
Row 2k

Extra Work
Gymnastics Conditioning
4 Sets* of:
4 Weighted Chest to Bar Pull-ups
4 Kipping Chest to Bar Pull-ups
4 Bar Muscle-Ups
rest as needed between sets

* The goal is to complete the entire giant-set without coming off the bar. Use a dumbbell between legs and drop weight after third rep without coming off the bar.

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 170913

Conditioning
“Frank the Tank”
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Extra Work
Push Press
2 x 5 @ 75%
2 x 3 @ 80%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 170912

Gymnastics Conditioning
15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups
*10 minute time cap

Conditioning
“Cement Mixer”
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

Extra Work
Conditioning
30 Dumbbell Snatches for time (70/50)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 170911

9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30 / 24)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning. The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

Extra Work
Back Squat
5 x 5 @ 75%

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 170908

Conditioning
“Barbara”
5 RFT:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Air Squats
Rest 3:00 Between Rounds

Extra Work
Rope Climbs
6 Reps
rest 1 minute
5 Reps
rest :45 4 Reps
rest :30
3 Reps
rest :15
2 Reps

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 170907

Romanian Deadlift
E2MOM x 5
5 @ 55%
5 @ 60%
3 x 5 @ 65%
* Percentages are off Back Squat 1RM

Conditioning
5 Rounds:
Max Bench Press (M:BW, W:3/4 BW)
Max Strict Pull-Ups

Rest 3:00 between rounds

* Athlete moves directly from the Bench to Pull-ups

Extra Work
Push Press
3 x 5 @ 70%
2 x 5 @ 75%

Jerk from Rack
3 @ 65%
3 @ 70%
3 @ 75%
2 x 2 @ 80%

Conditioning
For Time:
800 Meter Run
30 Calorie Row
25 Bar Facing Burpees
20 Clusters (115/80)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 170906

Wednesday 170906
Power Snatch
EMOM x 6
2 @ 75%

Conditioning
AMRAP 4:00, rest 4:00:
400 Meter Run
Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:
400 Meter Run
Max Power Snatches (95/65)

AMRAP 4:00:
400 Meter Run
Max Power Snatches (115/80)

Extra Work
Gymnastics Conditioning
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 170905

Back Squat
10 minutes to work to a heavy single

Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Extra Work
Power Snatch
3 @ 60% 3 @ 70%
3 x 2 @ 75%

Snatch Grip Deadlift
5 x 5 @ 85%
*3 second pause at mid-thigh

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 170901

Front Squat
E2MOM x 10
4 reps @ 75%

Conditioning
“Amanda”
For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches (135/95)

Extra Work
Gymnastic Conditioning
Strict Deficit Handstand Push-ups:
6 Strict
rest 1:00
5 Strict
rest :45
4 Strict
rest :30
4 Strict
rest :15
3 Strict

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Thursday 170831

Conditioning
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

Extra Work
Barbell Conditioning
EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Wednesday 170830

Conditioning
5 minute window
50/35 Calorie Row
AMRAP DT (135/95)

rest 5 minutes

5 minute window
35/25 Calorie Row
AMRAP DT (155/105)

rest 5 minutes

5 minute window
20/15 Calorie Row
AMRAP DT (185/135)

*“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Extra Work
Snatch
Build to Heavy Single

Clean & Jerk
Build to Heavy Single

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Tuesday 170829

Barbell Complex
E2MOM x 10
4 Power Cleans + 4 Push Press*
*Estimate Push Press as 85% of Jerk

Conditioning
“Dirty 30 3.0”
For Time
30 Box Jump Overs (24/20)
30 Pull-Ups
30 Kettlebell Swings (53/35)
30 Front Rack Lunges (95/65)
30 Toes-to-bar
30 Hang Power Cleans (95/65)
30 Push Press (95/65)
30 Wall Balls (20/14)
30 Burpees
30 Double-Unders

Extra Work
Gymnastics Conditioning
21 Strict Handstand Push-ups
rest 1 min
18 Strict Handstand Push-ups
rest :45
15 Strict Handstand Push-ups
rest :30
15 Strict Handstand Push-ups
rest :15
12 Strict Handstand Push-ups

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Monday 170828

Barbell Conditioning
For Time:
10 Snatches (115/80)
change weights
8 Snatches (135/95)
change weights
6 Snatches (155/105)
change weights
4 Snatches (185/135)
change weights
2 Snatches (205/145)

Conditioning
“Helen”
3 Rounds for time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Extra Work
3 Sets* of:
7 Strict C2B
7 Kipping Pull-ups
7 Bar Muscle-Ups
rest as needed between sets

*Goal is to complete the entire giant-set without coming off the bar

*Programming modified from Ben Bergeron’s CompTrain

CrossFit 4982: Friday 170825

Barbell Conditioning
For Time:
10 Clean and Jerks (115/80)
change weights
8 Clean and Jerks (135/95)
change weights
6 Clean and Jerks (155/105)
change weights
4 Clean and Jerks (185/135)
change weights
2 Clean and Jerks (205/145)

Conditioning
3 Rounds for time:
500 Meter Row
20 Dumbbell Power Snatches (50/35)

Extra Work
Legless Rope Climbs
6 Reps
rest 2 min
5 Reps
rest 1:30
4 Reps
rest 1 min
3 Reps
rest :30
3 Reps

*Programming modified from Ben Bergeron’s CompTrain