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KRAKEN CROSSFIT, BALLARD'S BEST CROSSFIT PROGRAM! CONTACT US: (206) 789-5010

Saturday 19Oct19

10/18/2019

100 Calories of Rowing while your partner holds a squat. If they come out of the squat, you must switch.
100 Russian KB Swings 24kg/16kg while your partner hangs from the pullup bar. If they come off the bar, you must switch.
100 Overhead Plate Lunge Steps 45#/25# while your partner holds Plank. If they come out of the plank, you must switch.
100 DB Push Press 30#/20# while your partner holds a Kettlebell in the goblet position (2 hands). If they set the KB down you must switch. Goblet Hold is not in a squat.
Finish with…
6 x 200m Relay (3 Each, 1 partner running while the other rests)

*You must complete all reps of one exercise before you move on to the next. Switch whenever you want, but if your partner comes out of their hold you MUST switch.

Friday 18Oct19

10/17/2019

S/T
Every 2 Minutes for 12 Minutes (5 Sets):
3 Rep Strict Press
*Increase weight as able

WOD
AMR 20 Minutes:
8 Toe to Bar
10 Single Arm Hang Clean and Jerk 40#/30#
14/12 Cal Row or Bike

Thursday 17Oct19

10/16/2019

On a 12 Minutes clock:
Build to today’s 1RM Ground to Overhead! Check your weight from Week 1!
*Advanced athletes: Build up to a heavy Snatch, then work from that weight to a heavy Clean and Jerk

Rest! Then…
3 Rounds:
12 Pullups
10/8 Cal Assault Bike
8 Thrusters 115#/75#
200m Run or 250m Row

*18 Minute Time Cap

Wednesday 15Oct19

10/15/2019

On a 12 Minute Clock, 3 Sets of:
-Pullups/Ring Pullups
-Weighted Pullups/Ring Pullups
-Chest to Bar/Chest to Rings
-Weighted Chest to Bar/Chest to Rings
- Bar/Ring Muscle Ups
*Pick a progression that will be a “next level” for you. Record what progression you chose and how many reps you were able to complete, difficulties, etc. Check your notes from Week 1!

Rest! Then...

AMR 7 Minutes:
1x Hang Power Snatch 75#/55# (1,2,3,etc.)
2x Box Jumps 24”/20” (2,4,6,etc.)

Rest 1:30, then...
AMR 5 Minutes:
1x Hang Power Snatch
2x Box Jumps

Rest 1:30, then...
AMR 3 Minutes:
1x Hang Power Snatch
2x Box Jumps

*Each new AMR, start back at 1 Hang Power Snatch and 2 Burpees Over the Bar. Score for total reps completed.

Tuesday 14Oct19

10/14/2019

S/T
2 Sets, Max Reps in 2 Minutes:
Alternating Single Arm DB Snatch
*Rest 2 Minutes between efforts. Check your weight and reps from
week 3!

WOD
2 Rounds, AMR 8 Minutes:
6 Ground to Overhead 115#/75# (Snatch or Clean and Jerk)
9 Lateral Over the Bar Burpees
12 Butterfly Situps

*Rest 2 Minutes between rounds. Score for total reps completed.

October 13th, 2019

10/13/2019

S/T
Every 3 Minutes for 12 Minutes complete (4 Sets):
1-2 Rope Climbs
6-8 Bulgarian Split Squats Both Sides

*Modified Rope Climb: Pull the body from the floor to standing in a solid plank position or practice the foot wrap and climb as far up the rope as able.
** Add challenge to the Bulgarian Split Squats by adding a 50x1 tempo, add explosiveness with Split Squat Jumps, or challenge stability by placing the back foot on a swiss ball or the front foot on a less stable surface (soft mat, balance board, etc.). Simplify by performing Split Squats without the back leg elevated.

WOD
4 Rounds of Cindy or 3 Rounds of Mary
60 Double Unders
Rest 1 Minute, then...
3 Rounds of Cindy or 2 Rounds of Mary
50 Double Unders
Rest 1 Minute, then...
2 Rounds of Cindy or 1 Round of Mary
40 Double Unders

*Score for time minus 2 Minutes of rest
1 Round of Cindy: 5 Pullups, 10 Pushups, 15 Squats
1 Round of Mary: 5 Handstand Pushups, 10 Pistols, 15 Pullups

Saturday 12Oct19

10/11/2019

With a Partner, Round for Round:
AMR 7 Minutes:
14 Russian Swings 24kg/16kg
14 Goblet Squats

Rest 1 Minute, then…
AMR 7 Minutes:
12 Calorie Row or Bike
12 Burpees

Rest 1 Minute, then…
AMR 7 Minutes:
10 MB Russian Twists (Both Sides = 1) 20#/14#
10 Wall Ball

*Score for total reps as a team

Friday 11Oct19

10/10/2019

2020 CrossFit Games Open Workout (20.1)
Go to https://games.crossfit.com/workouts/open/2020 for workout.
You do NOT need to be register to participate.

Thursday 10Oct19

10/9/2019

S/T
On a 12 Minute Clock:
Coach-Led Bar Muscle Up Progressions
-Kipping Swings
-Kipping Pullups (Chin, Chest, Hips)
-Transition Drills (Banded, Box Assisted)

WOD
4 Rounds:
200m Run, 250m Row, or .4 Mile Bike
12 Deadlifts 185#/135#
18 Toe to Bar

Wednesday 09Oct19

10/8/2019

S/T
Every 2 Minutes on the Minute for 10 Minutes (5 Sets):
10-20 Cal Row or Bike
*Pick a set that allows you 1:15 to 1:30 of rest

WOD
Buy in with...
400m Run, 500m Row, or .8 Mile Bike
Then...
15/12/9/6/3
Thrusters 95#/65#
Plate Burpees (On to a 45#/20kg Plate)
Cash out with…
400m Run, 500m Row, or .8 Mile Bike

*18 Minute Time Cap (Unless on the run, row, or bike)

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