Saturday WODs and Day 4 strength...

June 9, 2017

Welcome to the weekend! Here are your Saturday morning WODs and Day 4 of strength!! Awesome job on the first week of our CrossFit Conjugate Strength Program...and BIG thanks to @BrianHallam for the awesome programming!! *Note - for tomorrow, the fat grips are located in the 2nd drawer of the white drawers in front of the desk :) Enjoy!


Saturday June 10, 2017


BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!



Unloaded WOD (9am)


Pre-WOD: Double Unders Drills (finding that rhythm!)




AMRAP in 12 minutes:

10 Burpees

25 DUBs (Scaled = 25 DUBs attempts!)


Post-WOD Abs:

3 Rounds of:

10 MB Chest-to-overhead

20 Torso Twists

30 Flutter Kicks

20 second hollow hold

10 GHD Sit-ups



CrossFit (10am)




Day 4…


Clean Complex: 3 clean pulls, 2 power cleans, 1 full clean + 1 push jerk @ 60-70% of max clean and jerk, Every 90sec for 6 rounds.





No building during the working sets. The weights stay the same the whole time. Everything is done from the floor and no dropping. Try to control the eccentric at least to the knee. Bar should stay close to the body at all times. Don't let the clean pull end up being a hip thrust. The pull is through the shoulders, the extension is through the hip. No humping the bar! Think about keeping the bar within 2 inches of your body at ALL times.


Optional/Accessory: 2.5 mins and both exercises per round (4

rds total):


A1: Farmers carry x 60 seconds x 4


Notes: Using either heavy dumbbells or fat gripz (**FAT GRIPS ARE IN THE 2nd TO THE TOP WHITE DRAWER!)


A2: Dumbbell overhead carry x 2 lengths x 4


Notes: Dumbbell in each hand, head through, trying to lockout overhead. This exercise is humbling and people may want to dial it back a bit.




5 RFT:

5 Deadlifts 185/275

25 Sit-ups/Hollow Rocks (alternating rounds)



Open Gym (11am-12pm)


Make up any strength sessions that you missed this past week!




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