FORTIUS CROSSFIT COMPETITOR WOD

2017.10.20 CF Comp

Friday Oct 20
 
Session #1: (Optional)
Strength:
Cl (Bkn-Low)
50/5 x 2 60/3 x 2 70/3 x 3 75/3 x 3
 
Sn Power Jerk
Work to Daily 5RM
 
Conditioning:
None
 
Session #2: (Comp Class)
Strength:
Deadlift
50/8 60/7 65/6 70/5 75/4 [80/3 x 6 – EMOTM]
 
Accessory:
14,12,10,8,6 Reps, Increase Weight each set
DB Incline Bench Press
Strict Chinups
DB Box Step Ups (24″)
 
Conditioning:
#1
– 14 Minute AMRAP –
6/3 Bar Muscle Ups
15 Thrusters (95/65#)
40 DUs
 
Rest 7 Minutes
 
#2
– For Time, Teams of 2 –
60 strict handstand push-ups
20 synchronized bar muscle-ups
30/20-cal. row (each)
30/20-cal. bike (each)
60 power cleans, 135/88#
 
Finisher
24 Cal Row
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2017.10.19 CF Comp

Thursday Oct 19
 
Session #1: (Optional)
Strength:
Shrug + Snatch (High Hang)
50/4 x 2 60/3 x 2 70/3 75/3 70/3 75/3
 
Push Press
50/6 63/6 75/4 84/4
 
Conditioning:
None
 
Session #2: (Comp Class)
Strength:
Snatch Balance (% of snatch)
[50/5 70/4 85/3 95/3 100/3 105/2 x 2]
 
Front Squat – 70% 4’s
[50/5 x 2 60/4 65/4 70/4 x 2]
 
Accessory:
7,6,5,4,3 Reps
Seated Box Jumps (add height each set)
Weighted Ring Dips (add weight each set)
 
Conditioning:
#1
– 5 Rounds –
200 M Run
10 Hang Cleans (115/75#)
6/3 Strict CTB Pullups
 
#2
– 21-15-9 Reps –
Cal Assault Bike
Pullups
 
Rest 10 Minutes
 
#3
– 9-7-5 Reps –
Ring Muscle Ups
Alt Arm DB Squat Snatches (70/50#)
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2017.10.18 CF Comp

Wednesday Oct 18
 
Session #1: (Optional)
Strength:
Back Squat
40/10 50/8 60/6 70/5 75/5 x 3
 
Bench Press
50/10 60/5 70/5 x 4
 
Conditioning:
500 M Row x 2 (70% effort)
Rest 2 Min bet
 
Session #2: (Comp Class)
Strength:
OHSQ – MAX/5 reps
[50/5 60/5 65/5 70/5 75/5 70/5 75/5]
 
~ Rest as Needed
 
Conditioning:
5 Min AMRAP
3 STO (155/103#)
12 CTB
 
Rest 10 Minutes
 
#2
Rest 60 Sec bet Events
Row – 30 sec ON / 30 sec OFF x 5
40 Wallballs (30/20#)
15 M Handstand Walk x 5
 
Rest 5 Minutes
 
#2
– 3 Rounds –
Shuttle Run
[5 M – 10 M – 15 M] x 3
[Rest 1 Min – bet rounds]
 
Finisher
MedBall Miller’s 10 x 3 sets
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2017.10.17 CF Comp

Tuesday Oct 17
 
Session #1: (Optional)
Strength:
Bulgarian Split Squats
6 sets of 3 (25/15# plate OH)
 
Cl Pull (pause 1st rep)
70/6 80/3 90/3×3
 
Conditioning:
200 M Run x 8 – Rest 60 Sec bet
 
10 Hollow Rocks – 4 sets
10 Supermans – 4 sets
 
Session #2: (Comp Class)
Strength:
Power Clean (Hang Bkn)
50/5 x 2 60/3 x 2 70/3 x 3 75/3 x 3
 
Back Squat (in case you missed the Monday AM)
50/5 60/3 [70/5 x 5 – Every 90 seconds]
 
Accessory:
14,12,10,8,6 Reps, Untimed
Strict Pullups (use weight if possible)
Front Rack Lunges (increase wt each set)
Row Cals
 
Conditioning:
#1
~ Rest 60 Sec bet Events
TABATA Assult Bike
TABATA HSPU
TABATA DUs
 
Rest 10 Minutes
 
#2
– For Time –
10 Bar Facing Burpees
5 Clean and Jerks (225/155#)
8 Bar Facing Burpees
4 Clean and Jerks (225/155#)
6 Bar Facing Burpees
3 Clean and Jerks (225/155#)
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2017.10.16 CF Comp

Monday Oct 16
 
Session #1:
Strength:
Back Squat
50/5 60/3 [70/5 x 5 – Every 90 seconds]
 
DB Strict Press
Work to heavy set of 4 x 4 sets
 
Conditioning:
– For Time –
30 DB Burpee Box Step Overs (20″ – 50/35#)
18/13 Cal Assult Bike
400 M Run
 
Session #2:
Strength:
Snatch (High Hang)
45/4 55/3 65/3 70/3 75/3 70/3 75/3
 
Accessory: 4 Rounds – add wt.
Seated Cable Row 12 reps
Legless Rope Climbs (2/1 each round)
Bent Over Rows 8 Reps
SDLHP 8 Reps
 
Conditioning:
#1
– 6 Minute AMRAP –
10 Toes to Bar
10 Deadlifts (135/83#)
2 Snatches
 
Rest 10 Minutes
 
#2
– 8 Minute AMRAP –
8 SDLHP (115/65#)
8 Bar O Burpees
8 Alt Leg Pistols
 
Rest 10 Minutes
 
#3
– For Time –
1 Mile Run
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