Month: May 2020

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

EMOM x 12min

Odd Min: Max Single Arm Floor Press

Even Min: Max Push Ups
Every odd minute you will switch arms so it will end up being 6 sets on each.

Metcon

Metcon (Time)

For Time:

Buy In: 18 Deficit HSPU

9-12-15

Overhead Squats

Shoulder to Overhead

15-12-9

Overhead Squats

Shoulder to Overhead

Buy Out: 18 Deficit HSPU
*If you normally RX HSPU, pick a deficit that will challenge you. If you do not RX, progress to a more challenging modification of HSPU. I do not want the 18 HSPU to be unbroken.

*If using a single DB/KB, you must perform all reps on each arm today.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (No Measure)

Every 4 mins for 24 mins:

400m Run

12 Burpee Box Jump Overs
If the run is taking you longer than 2-2:30mins then scale to a distance that will take you around this time frame. The goal is to have some rest in that 4 mins especially at the beginning. If you are cutting it close to the 4 min mark towards the end of the 24 mins, don’t scale at this point..just gut it out.

Stay consistent with whatever you choose.

If you are not running, pick a modification that will take you around the 2 min mark. Jump rope or mt. climb for 2 mins and whatever rep count you hit that first round, keep that for the rest of the 24 mins.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

One Arm KB/DB Complex

5 min AMRAP:

1 Deadlift

1 Russian Swing

1 Snatch

1 Overhead Squat

1 Push Press

1 Front Squat

*rest 2 mins between arms
You will complete a 5 min AMRAP on each arm.

The complex must be done unbroken in order to count; meaning you cannot set down the DB/KB until all 6 movements are completed.

Your score will be the TOTAL amount of complexes performed on both your right and left.

1 complex=1 rep

Metcon

Metcon (Time)

For Time:

1 Round

60 Double Unders

30 Power Cleans

2 Rounds:

50 Double Unders

25 Power Cleans

3 Rounds:

40 Double Unders

20 Power Cleans
If using a barbell, pick a moderate weight.

If using a DB/KB, perform half of the reps on your right and half on your left. The cleans do not have to alternate.

Double the reps for single unders/mt climbers.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for reps)

3 Rounds for Reps:

AMRAP x 10min

10 OAA Devil Press

20 Alternating V Sits

-rest 2 mins-

AMRAP x 10min

10 OAA Devil Press

30 Alternating V Sits

-rest 2 mins-

AMRAP x 10mins

10 OAA Devil Press

40 Alternating V Sits
Both movements are total reps. Each side counts as one rep.

Score:

Keep track of rounds and reps for each AMRAP separately. You will convert to reps afterwards and put in each rounds score into Wodify.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

EMOM x 10mins

Odd Min: 4 Tempo Split Squats (left)

Even Min: 4 Tempo Split Squats (right)
Tempo is 4 seconds down. Regular speed stand up.

*pick a light and manageable weight to perform this EMOM and do body weight. You will be sore tomorrow no matter what you choose.

Metcon

Metcon (Time)

For Time:

6 Rounds

10 Sumo Deadlift High Pull

10 Hang Clusters

10 Overhead Lunges
If doing with a DB/KB, clusters and overhead lunges will be total reps. 5 on right. 5 on left.

A cluster is a squat clean thruster. Today it will be from the hang position (above the knee), you will squat clean and push press out of the squat. It does not need to touch the ground every rep.