WOD - Class Programming
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
Friday, January 28
Strength:
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
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
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.
Tuesday, January 25
Rebuild option available in all classes today.
XT Strength: 5:30 pm (programming below)
Pisgah Kids: 3:30pm
Strength (all athletes)
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
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
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.)
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
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
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 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
Wednesday, January 19
Strength:
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
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
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.
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
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
8 Reverse Plank Bridge Hip Lifts
8 Alternating Underswitch (4/side)
8 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.
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
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
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.
Tuesday, January 11
Rebuild option available in all classes.
WOD:
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
Alternating Suitcase Drop Lunge; 20X0; 14-18reps rest 15sec
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
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.