a.) Bench Press- 5-5-4-4-3-3
b.) Establish a 1RM backwards sled drag x 50′
50′ is redline to redline.
“Swole and Flexy”*
20 Min AMRAP —
5 Stone to Shoulder (93/73)
7 Toe to Bar
9 Wall Balls (20/16)
* Scale as needed. AMRAP length will be shortened for the 11:30 a.m. class.
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Strict Press 3-3-3-3
b.) Build up to a heavy Yoke Carry x 50′
50′ is redline to redline. Many individuals prefer to wear their lifting belt when doing yoke carries. A portion of the class will start with the yoke while the rest will start with the farmers carry/press portion of the class.
10 Min AMRAP —
3 Heavy Bench Presses
6 Heavy Back Rack Lunges
***cut-off is 9:25 a.m.***
How much weight can you/we lift in an hour?
Wild card buy-in: Sled Pull any way you want it (that’s the way you need it) 🙂 Must be unbroken for 50′ (redline to redline).
…and maybe a couple of other surprises if there’s interest
Pick a manageable weight for an hour’s worth of time for each movement. You can only do 1 rep of each movement at a time.
For this WOD, one would normally pick one of the options below, but that takes 70-90 minutes or so to do, so we will do what we can during class time.
For time —
RX — Lift 79,355# (36,000 kg) of weights using bench press, back squat, and deadlift
Baby — Lift 55,115# (25,000 kg) of weights using bench press, back squat, and deadlift
i.e. 90 rounds of the following:
1 bench @ 225
1 squat @ 265
1 deadlift @ 395
200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Strict Press 5-5-5-5
Establish a 1RM Log Clean & Press
Establish a 1RM Axle Clean & Press
3 Bench Press at 225 (or at least 65% of your 1 RM)
3 Tire Flips AHAP
Press Workout (from the rack)
Strict Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Rest as needed in between sets and movements. Athletes will start at around 65-75% of their 1 RM for each movement and increase weight incrementally after each set, anywhere from 2# to 20# depending on the movement (i.e. smallest jump with strict press reps, largest jump with push jerk reps).
If you fail during a set, stay at the same weight for the next set. Do not increase. If you feel you need to go down in weight, then do so.
For example, an athlete (with a 1RM C&J of 325#) did the following weights for the above rep schemes–
Strict Press: 225-230-235-240-245
Push Press: 225-245-255-265-275
Push Jerk: 225-275(f)-275-275(f)-245
“3-2-1 Benchmark WOD”
Complete 3-2-1 reps of the following movements in the order specified–
Back Squat AHAP
Power Clean AHAP
Strict Press AHAP
Then, Run 1 mile
This WOD should be completed within 15 minutes, 4-6 minutes inside with the remainder of time spent running the mile. Athletes will have three barbells, one for each movement set up (back squat and strict press can be from the rack). Athletes will perform 3 back squats, 3 power cleans, 3 strict press, then 2 back squats, 2 power cleans, etc. down to 1. Then, you will run 1 mile.
Weights chosen should be heavy–Aim for 80-90% of your 1 RM.
This is a benchmark CrossFit Strongman WOD and will be repeated, so please keep track of your scores!