Feb 4 – 10, 2019

Monday February 4, 2019

Back Squat 3-3-3-3-3


10min AMRAP

10 Dead lifts 185/135lbs

10 Burpee box jump overs 24/20”

Today’s back squat does not include a superset because often times we don’t take the time needed to complete all sets, and a heavy back squat is one of the most taxing things we do in Crossfit so let’s focus and put up some good numbers today! Please check wodify so that you know your goal prior to the start of class. An ambitious goal for the wod 1 round every minute on the minute. This wod is a variation of Crossfit Open WOD 14.3 where the dead lift weights increased with each round. 185lbs represents roughly 40% of an SCRF Rx male’s 1RM dead lift so please don’t go heavier than 50% of your 1RM if you’re not hitting the Rx button today!


Single Arm DB Bench Press


Superset w/3 sets of 8 – 10 banded face pulls


7min AMRAP

250m Row

20 WBs 20/14lbs

-Rest 2min-

7min AMRAP

30 DUs

15 American KBS 53/35lbs

The single arm bench press will tax your midline and allow you to identify any left to right discrepancy that may exist. Unilateral movements like this are often used by rehab specialists when helping people recover from injury, and regain their strength. The wod is comprised of two 7 min AMRAPs that will allow you to move quickly the entire time combining pushing and pulling in the first wod, and taxing the shoulders heavily in the second one. As we near the 2019 Crossfit Open expect to see more American kettlebell swings seeing as these are the standard.


Build to a 1RM Hang Clean in 15min


Partner WOD For time:

50 TTBs

60 Plate Lunges 45/25lbs

70 Ab mat sit ups

80 Box step overs w/plate 45/25lbs

70 Ab mat sit ups

60 Plate Lunges 45/25lbs

50 TTBs

The 1 RM hang clean can be a power or full clean. Please record the heavier of the two, but know that most of us will perform a heavier full clean. The partner wod is a chipper that incorporates lots of single leg and core work taxing your grip at the very beginning and end. Plates must be supported by the upper body when lunging, and both feet must make contact with the top of the box during the step overs. You and a partner will work hard for 20 minutes.


Push Press


Superset w/3 sets of Chin over the bar holds

Set 1: Max Effort

Set 2: 50% of Max effort

Set 3: 50% of Max effort


Crossfit Open 18.3


100 DUs

20 OHS 115/80lbs

100 DUs

12 Ring MUs

100 DUs

20 DB Snatches 50/35lbs

100 DUs

12 Bar MUs

14 min Time Cap

Today we’re performing 2 rep maxes as inch closer to the 2019 Crossfit Open. The chin over the bar hold can be subbed for a chest-to-rings hold. The goal here is to get as far as you can in 14 minutes knowing that most Rx athletes will not finish the wod. Please make sure that all your equipment is close as you will be needing a dumbbell, jump rope, pull up bar, barbell and rings. Your ability to transition quickly will allow you get the best score possible. This is a Crossfit wod that combines the “Big 3”: gymnastics, weight lifting, and cardio so if you typically need extra time to warm up please arrive early. Lastly, please remember to bring your rope to class!


5 sets of Crossbody Carries for max weight


For time:

800m Run


400m Run

15 HSPUs

200m Run

10 HSPUs

Crossbody carries are a great way improve grip strength, hip stability, and core strength all at the same time. This is our next to last heavy push/pull/carry day before the Open gets started so go hard and try to beat your last score from November 29th of last year. Our gymnastics wod this week combines running (which we haven’t seen in a while) with HSPUs of any variation. Heavy DB push presses are a great modification for today, or take this opportunity to practice your HSPUs by stacking ab mats beneath your head. Rx athletes may want to practice “Open Standard” HSPUs as we’ll probably be seeing these in the coming weeks. 


Rotate every 2 min for 24 minutes:

Station 1: WBs 20/14lbs

Station 2: Cals on the rower

Station 3: Burpees

Station 4: Power Cleans 135/95lbs

*Score = total reps 

The Rx minimum work requirement is 10 reps per movement.

Circuit training has been around since the early 1950’s, and continues to be a popular method of getting fit. We utilize this training method to improve our aerobic capacity while performing functional movements at high intensity. The wod is filled with hinging, and complimentary pushing and pulling with no built-in rest. It may be in your best interest to partner with 3 other people and share equipment on this day!


12min Partner AMRAP

10 Box jump overs 24/20”

10 HR push ups

10 Pull ups

-Rest 1min-

9min Partner AMRAP

10 Box jump overs 24/20”

10 HR Push ups

-Rest 1min-

6min Partner AMRAP

Max box jump overs 24/20”

This partner AMRAP begins with a set number of reps, and ends with an all out box jump over sprint. We perform HR push ups because it is clear when the standard is met as both hands must leave the floor in the bottom. As per usual, Sundays can be treated as an active recovery day if need be, but still remain challenging to even the fittest SRCF athletes.