WOD - Class Programming

Ben Williamson Ben Williamson

Saturday, January 29

Rebuild: 8:30a

Community WOD: 9:30a

Rebuild:

 

A)

6 Rounds, :45 on/:20 rest/transition

 

Stationary Dips @2111

Ab Mat Situps @2111

Single Arm Landmine Row @2111

 

B)

3 RFQ

 

Alt. DB Hammer Curls x 12-16 @3111

Alternating Plank Shoulder Taps x 20

Weighted Box Step Downs x 10-14 @3111

  

Community WOD:

 

W/partner. Split work in any way you choose. Move through rounds in any order you choose. Only one athlete working at a time.

Complete as many rounds as possible in 30 mins of:

2 Post Runs (or 30/20 Assault Bike cals – it’s supposed to be bitterly cold!)

30 Dumbbell or Kettlebell Thrusters

20 DB or KB Pull Throughs

Row, 500m

30 KB Swings

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Ben Williamson Ben Williamson

Friday, January 28

Strength:

Shoulder Press : 3-2-3-6-6-6

Shoulder Press 3-2-3-6-6-6

Rest as needed between sets.

Set 1: 60-65% 1RM

Set 2: 70-75% 1RM

Set 3: 75-80% 1RM

Set 4: 80+% 1RM

Set 5: 80+% 1RM

Set 6: 80+% 1RM

The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 8 reps.

 

WOD:

 

10-9-8-7-6-5-4-3-2-1: Bench Press and Strict Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Bench Press, 0.75x bodyweight

Strict Pull-up

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Ben Williamson Ben Williamson

Thursday, January 27

Rebuild option available all day!

Strength (all athletes)

 

5 RFQ: Barbell Hip Thrusts and Banded Face Pulls

5 rounds for quality of:

5 Barbell Hip Thrusts, pick load 20X1 (go much heavier on these than last week– a good starting weight might be around 60% of your 1RM Deadlift)

Rest 1 min

15 Banded Face Pulls @21X1

Rest 1 min

WOD:

 

AMRAP 10 mins: Double Unders, Dumbbell Snatches, and Alternating Overhead Reverse Lunges

Complete as many rounds as possible in 10 mins of:

30 Double Unders

10x [ 1 Dumbbell Snatch + 2 Alternating Overhead Reverse Lunges ], 55/35 lbs

Complete each rep of the dumbbell complex with 1 snatch, keep the dumbbell overhead, then reverse lunge for 1 L/1 R.

 

Rebuild (can be done in lieu of WOD)

 

3RFQ

 

10x [1 SA DB Press @31X1 + 2 Alt. OH Rev Lunge)

-       5 each side

Rest as needed, then:

1 lap Farmers Carry, pick load

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Ben Williamson Ben Williamson

Wednesday, January 26

A different test today!! Can you lift something relatively heavy, with good form, in the middle of an endurance workout? And then do it again and again?

WOD:

Every 4 mins for 32 mins do:

Run, 400 m

3 Power Cleans, pick load

3 Muscle-ups (Chest to Bar, Pull-Up or pull-up negatives)

The goal is max load over the 8 rounds. Athletes may only take three attempts at the power cleans per set, but may adjust the loads as they see fit throughout the workout.

Please note total load successfully lifted, as well as number of attempts made (for example: 6270 lbs, 22/24).

Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

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Ben Williamson Ben Williamson

Tuesday, January 25

Rebuild option available in all classes today.

XT Strength: 5:30 pm (programming below)

Pisgah Kids: 3:30pm

Strength (all athletes)

 

Alt EMOM 20 mins: Front Foot Elevated Split Squats, Strict Handstand Push-ups, Ring Front Leaning Rests, and Bent Over Reverse Dumbbell Flies

Every 1 min for 20 mins, alternating between:

8 L Front Foot Elevated Split Squats, pick load @3111

8 R Front Foot Elevated Split Squats, pick load

max rep Strict Handstand Push-ups, 30 secs (Seated DB Press x 6-8 @ 2011)

Ring Front Leaning Rest, 40 secs

12 Bent Over Reverse Dumbbell Flies, pick load @2011

 

WOD:

For time:

60 Wall Balls, 20/14 lbs

20 Toes-to-bars (Knee Raises)

40 Wall Balls, 20/14 lbs

20 Toes-to-bars

20 Wall Balls, 20/14 lbs

 

Rebuild (in lieu of WOD):

 

3 RFQ:

 

10-14 Dual DB Front Squat @3111

10-14 V-Ups @2111

10-14 Barbell Bent Over Row @3111

XT Strength:

Back Squat 5x5

Split Jerk 7x2 (Ascending)

 

3 RFQ

 

Weighted Step-Ups x 12

Stationary Dips x 12

Windshield Wipers x 20

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Ben Williamson Ben Williamson

Monday, January 24

.Announcements:

We’re thrilled to be adding new members to the community and seeing attendance pick back up after the holidays. We have a few news items for you!

  • We’re very excited to welcome Coach Dan Hartley back to our community. Some of you may remember Dan from the CF Pisgah days, and he has been a staple in the local CrossFit and weightlifting community for years. Dan will be coaching the Monday 12pm class each week. Welcome back, Coach Dan!

  • Coach Mark is doing the Monday Night Skill Session again this week! 6:30pm. He'll be focusing on the snatch. This is a great way to slow down and spend a ton of time working on this movement. Appropriate for ALL LEVELS! RSVP on Zen Planner or the website.

  • The CrossFit Open approaches on the horizon, beginning on February 24. While our priorities as a community are more focused on community and a “Better Than Yesterday” mindset than competing, I will say that the Open, while being obviously competitive, is a great vehicle to achieve our goals of coming together and improving. All of that is to say I hope you’ll consider getting involved. It’s cheap ($30), traditionally accessible to all levels of athletes and experience, and is fun. To register or learn more, go to games.crossfit.com.

  • Also, please consider signing up for the online judges course. Athletes in the Open are required to be judged by judges that have completed this course. This is also affordable ($10!), online, and is a great tool to increase your own development and awareness of movement as an athlete.

  • We’re looking at a normal week of classes. While the weather projects to be cold, I don’t see much in the way of snow and ice that might throw us off. This is a GREAT WEEK to plan your attendance at the space, RSVP for sessions, and get your work in. NOW is the time to fully set your habits and prepare for an awesome year.

Monday

This week’s long grinder hits on the first day of the week! No strength today. We’ll review some assault bike tips and get right into the long WOD. Let’s go….

Skill: Assault Bike Efficiency (5 min)

 

WOD:

 

Complete as many rounds as possible in 30 mins of:

 

50/40 Assault Bike Calories

25 Burpee Box Jump Overs, 24/20 in

50/40 Row Calories

15 Devil Press, 40/25 lbs (KB Swing)

30 Dumbbell Push Press, 40/25 lbs

Read More
Ben Williamson Ben Williamson

Sunday, January 23

XT Strength: 9a

Deadlift 5x5 

Front Squat 5x5

Push Press 3x5

 

3RFQ

Low Drop Jumps x 6-8

Hollow Rock/Hold x 1 min (accum.)

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Ben Williamson Ben Williamson

Saturday, January 22

Rebuild:

 

A)

 

3RFQ

Banded Tricep Pushdowns x 20 @ 20X0

Alt. DB Curls x 20 (10/each) @ 3111

 

B)

 

3RFQ

Front Raise x 24 (12/each) @3111

DB Pull throughs x 10-14

 

C)

 

100 Medball Sit-Ups

 

Community WOD:

 

Alt EMOM 40 mins: Assault Bike Calories, Kettlebell Walking Lunges, Row Calories, and Push-ups

With partner, any split:

 

Every 2 mins for 40 mins, alternating between:

max rep Assault Bike Calories

40 Kettlebell Walking Lunges

max rep Row Calories

40 Push-ups

Read More
Ben Williamson Ben Williamson

Friday, January 21

WOD: - “The Back 40”

FT: Row Calories and Deadlifts

For time:

50/40 Row Calories

40 Deadlifts, 225/155 lbs

50/40 Row Calories

 

Strength (after WOD):

3 RFQ: Barbell Hip Thrusts and Barbell Hip Thrust Holds

3 rounds for quality of:

8 Barbell Hip Thrusts, pick load @2112

Barbell Hip Thrust Hold, pick load, 30 secs (hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 mins

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Ben Williamson Ben Williamson

Thursday, January 20

Rebuild option available in all classes today.

WOD:

 

5 RFT: 400 m, Assault Bike Calories, Toes-to-bars, and Air Squats

5 rounds for time of:

Run, 400 m

20/15 Assault Bike Calories

15 Toes-to-bars

Run, 400 m

40 Air Squats

Time cap: 40 mins

 

Rebuild A

 

3 RF-ME: Alternating Incline Dumbbell Bench Press, Banded Push-ups, and Banded Single Arm Dumbbell Rows

3 rounds for max reps of:

20 Alternating Incline Dumbbell Bench Press, pick load @20X1

Rest 15 secs

max rep Banded Push-ups

Rest 1 min

10 L/10 R Banded Single Arm Dumbbell Rows, pick load @2111

Rest 1 min

Rebuild B

 

3 RFQ

Weighted V-Ups x 12-16 @3111

Goblet Cyclist Squat x 12-16 @3111

Pike Ups (rower) x 10-14 @3111

Read More
Ben Williamson Ben Williamson

Wednesday, January 19

Strength:

Shoulder Press : 3-3-3-8-8-8

Shoulder Press 3-3-3-8-8-8

Rest as needed between sets.

Set 1: 60-65% 1RM

Set 2: 65-70% 1RM

Set 3: 70-75% 1RM

Set 4: 75+% 1RM

Set 5: 75+% 1RM

Set 6: 75+% 1RM

The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.

WOD:

AMRAP 12 mins: Strict Handstand Push-ups, Burpee Box Jump Overs, and Kettlebell Swings

Complete as many rounds as possible in 12 mins of:

4 Strict Handstand Push-ups

6 Burpee Box Jump Overs, 24/20 in

12 Kettlebell Swings, 24/16 kg

Read More
Ben Williamson Ben Williamson

Tuesday, January 18

Strength (all athletes)

 

3 RF-ME: Alternating Front Rack Reverse Lunges, Horse Stance Holds, and Strict Pronated Pull-ups

3 rounds for max reps of:

16 Alternating Front Rack Reverse Lunges, pick load @30X1

Rest 15 secs

Horse Stance Hold, 1:15

Rest 15 secs

max rep Strict Pronated Pull-ups, 1 min

Rest 1:30

 

Rebuild option (in lieu of WOD)

3 RFQ: Turkish Get-ups, Cobra Peel Offs, and Jefferson Curls

3 rounds for quality of:

4 L/4 R Turkish Get-ups, pick load

Rest 45 secs

6 Cobra Peel Offs (hold for 10-12 sec)

Rest 45 secs

5 Jefferson Curls, pick load @4442

Rest 45 secs

 

WOD:

 

5 RFT: Double Unders, Wall Balls, and Chest-to-bar Pull-ups

5 rounds for time of:

40 Double Unders (80 Single Unders)

20 Wall Balls, 20/14 lbs

10 Chest-to-bar Pull-ups (Bent Over Rows)

 

XT Strength:

Bench Press 5x5

Clean 5x5

 

3RFQ

Speed Skaters x 20 (bound and stick)

Flutter Kicks x 1 min (accumulate)

Good Mornings x 8-12

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Ben Williamson Ben Williamson

Monday, January 17

Check “Schedule” page or Zen Planner for class availability and MLK Day clean-up event. If they are on the site or ZP, then they are on as scheduled. If they are not there, then they aren’t happening today. Stay safe and enjoy!

Strength:

Every 3 mins for 15 mins: High Hang Snatches, Mid-Thigh Snatches, and Low Hang Snatches

1x [ 1 High Hang Snatch + 1 Mid-Thigh Snatch + 1 Low Hang Snatch ]

Every 3 mins for 15 mins.

75-85% 1RM

Low Hang Snatch- 2 inches below the knee– pause at a full stop for 1 full sec in each starting position.

WOD:

4x 3 mins RemReps: 400 m and Overhead Squats

4 rounds, 3 mins each, for max reps of:

Run, 400 m

max reps in remaining time Overhead Squats, 115/75 lbs

Rest 2 mins between each round.

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Ben Williamson Ben Williamson

Sunday, January 16

XT Strength

 

Back Squat 5x5

Split Jerk 7x2 (Ascending)

 

3 RFQ

Weighted Step-Ups x 12

Stationary Dips x 12

Weighted V-Ups x 12

Read More
Ben Williamson Ben Williamson

Saturday, January 15

Rebuild 8:30a, Community WOD 9:30a

Rebuild

3 Sets
1. Glute Bridge V Walkout; 4-6 reps
Immediately into:
2. Curtsy Squat; 30X1; 8-10 reps/side
rest 30 sec and back to 1

3-5 sets 
Reverse Plank Bridge Hip Lifts 
Alternating Underswitch (4/side)
Burpee to Vertical Leap
Rest 30 sec between sets 
*Squeeze the glutes at the top of the Reverse Plank Bridge and Underswitch. 

 

Community WOD:

 

Complete as many rounds as possible in 30 mins of:

Run, 800 m

80 Kettlebell Farmers Carry Walking Lunges, pick load

Kettlebell Farmers Carry, pick load, 400 m

40 Single Arm Kettlebell Push Press, pick load

Complete in teams of 2 as:

Run- together

Kettlebell Farmers Carry Walking Lunges- 20/20/20/20, alternating partners

Kettlebell Farmers Carry- walk together, only 1 partner carrying at a time

Single Arm Kettlebell Push Press- 10/10/10/10, even reps per arm

Each team only gets one set of kettlebells or dumbbells. They should be heavy, especially on the single arm push press.

 

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Ben Williamson Ben Williamson

Friday, January 14

Strength:

 

3 rounds for max reps of:

10 L Front Rack Split Squats, pick load @30X1

Rest 45 secs max rep

Supinated Strict Pull-ups, 1 min

Rest 45 secs

10 R Front Rack Split Squats, pick load

Rest 45 secs

3x [ Front Body Line, 15 secs ]

Rest 45 secs

WOD:

 

Complete as many rounds as possible in 10 mins of:

10 Thrusters, 95/65 lbs

10 Bar Facing Burpees

10 Toes-to-bars

Read More
Ben Williamson Ben Williamson

Thursday, January 13

Pisgah Kids: 3:30pm

Rebuild option available in all classes.

Strength:

 

1x [ 2 Snatch Lift Offs + 1 Snatch ], pick load

Every 2 mins for 10 mins.

80-85% 1RM

Snatch Snatch Lift Offs- floor to mid-patella, pause for 1 sec, return to the floor

 

WOD:

 

5 rounds for time of:

12 Pull-ups (Strict PU)

9 Deadlifts, 135/95 lbs (KB Swings)

6 Ground-to-Overheads, 135/95 lbs (KB Thrusters)

 

Rebuild A

Every 1:30 for 18 mins, alternating between:

12 Banded Muscle Snatches, pick load @2111

12 Prone Lying Hamstring Curls, pick load @4010 Lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl.

6 Bat Wing Holds, pick load @2118 Prone lying on the bench; pin your shoulders down and back for 8 secs with dumbbells or barbell for loading.

 

Rebuild B

3 rounds for quality of:

10 Arnold Press, pick load @2121

Rest 30 secs

Reverse Hyper Hold, 1 min (prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)

Rest 30 secs

10 Squeeze Chest Press, pick load @3030

Rest 30 secs

10 Straight Leg Raises @3030 (supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)

Rest 30 secs

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Ben Williamson Ben Williamson

Wednesday, January 12

I’ve included a note below from Glenn Bridge CrossFit in Arden, who is hosting the February Battle of the Boxes. Read below for more info!

“Hey Everybody!

Cody here with Glenn Bridge, loved seeing everybody last Friday, great job Summit team! I am going to attach the flyer as well as the registration link for February’s Battle Of The Boxes on February 4th to this email. The registration deadline is February 1st at 5PM!!! We have added a 5:30 PM heat time, if that heat gets enough interest we will roll with it.

Please don’t hesitate to reach out if you have any questions!

Thanks!

Registration: https://forms.gle/Upkj3H9wTEbfcVWw5

Wednesday

  • This is a long grinder…no skill or strength today. We can tweak distances and reps as needed (like always) for any athlete, but this is a great opportunity to settle into a long workout and test yourself! You got this.

WOD:

 

4 rounds, each round for time, of:

Run, 800 m

60 Double Unders (120 Single Unders)

40 Alternating Dumbbell Snatches, 50/35 lbs

20 Alternating Pistols (Goblet Squats)

Go every 10 mins.

Read More
Ben Williamson Ben Williamson

Tuesday, January 11

Rebuild option available in all classes.

WOD:

Christine

3 rounds for time of:

Row, 500 m

12 Deadlifts, 1x bodyweight (21 KB Swings)

21 Box Jumps, 24/20 in (12 Burpees)

Rest until relatively recovered before Strength.

 

Rebuild A (during WOD) – 3 RFQ

  1. Alternating Suitcase Drop Lunge; 20X0; 14-18reps rest 15sec

  2. Dumbbell Pullover: 2111; 8-12 reps

 

Strength (All athletes – after the WOD)

 

3 rounds for quality of:

3 L/3 R Turkish Get-Up, pick load

Rest 1 min

8 Barbell Glute Bridges, pick load @20X1

Rest 1 min

Side Plank, L 45 secs/R 45 secs

Rest 1 min

 

XT Strength

 

Overhead Squat 3x8 

Squat Clean 7x2 (Ascending)

 

3RFQ

 

V-Ups x 15

Max Effort Broad Jump (3 Attempts)

DB Pull Throughs x 10

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Ben Williamson Ben Williamson

Monday, January 10

This Week:

Whole Life Challenge (link at bottom of email): Starts Saturday
Roller-skating party! Saturday, leave PF at 12p if you want to go!
Next Mon, 1/17, River Arts clean-up for MLK Holiday. 10:30a

Monday:

Skill: Jump Rope Practice

Strength:

 

Push Jerk 3-3-3-10-10-10

Rest as needed between sets.

Set 1: 60-65% 1RM

Set 2: 65-70% 1RM

Set 3: 70-75% 1RM

Set 4: 70+% 1RM

Set 5: 70+% 1RM

Set 6: 70+% 1RM

Build to the heaviest set of 10 possible.

 

WOD:

 

For 3 cycles: In 3 mins do:

25/18 Assault Bike Calories

then in the remaining time,

AMRAP of:

12 Dumbbell Push Press, 50/35 lbs

12 Dumbbell Bench Press, 50/35 lbs

Rest 3 mins between each cycle.

For each cycle continue the AMRAP.

Pick up where you leave off each cycle.

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