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CrossFit Bolton
WODS & News

WEDNESDAY 150107

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
3x2x80%

B.
Every 2 minutes for 6 minutes (3 sets):
Deadlift
1x3x65%

Coach Alex’s Notes:
These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

C.
Two rounds for max reps of:
3 Minutes of Rowing (for meters)
Rest 1 minute
3 Minutes of Ring Dips
Rest 1 minute
crossfit bolton c_06

 

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TUESDAY 150106

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat
1x3x80%
1x2x85%
1x1x90%
1x3x85%
1x3x85%
1x2x90%
1x1x95%
1x6x80%

B.
Complete as many rounds as possible in 6 minutes of:
155/105 pound Hang Clean, 6 reps
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-ups

Rest exactly 4 minutes, and then…

C.
Complete as many rounds as possible in 6 minutes of:
40 Double-unders
20/14 pound Wall Ball Shot, 20 repscrossfit bolton sc_0072

 

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MONDAY 150105

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 1 Hang Snatch
Minute 2 – 1 Snatch

Coach Alex’s Notes:
Perform both movements at 85% of your 1-RM Snatch.

B.
Three rounds for time of:
12 Toes to Bar
12 Handstand Push-ups
135/95 pound Overhead Squat, 6 reps

crossfit bolton c_0089

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SUNDAY 150104

Rest Day

A.
Come in and complete a training session that you missed on Friday or Saturday.

Or…

Aerobic Restoration
Perform 25 to 40 minutes of one of the following at approximately 70% effort:
– Swim (focus on efficient mechanics, breathing and stroke count)
– Row (focus on efficient mechanics and a low stroke per minute rate)
– AirDyne (maintain a relaxed pace)
– Hike (find a trail and go for a walk outdoors)
– Cycle (get outdoors and enjoy the scenery)

B.
Mobility and Maintenance
Book an appointment with one of our licensed therapists. We offer chiropractic, ART, acupuncture, massage therapy, athletic therapy and physiotherapy. Click here to see the therapists’ availability.

Or…

– Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills Mobility WOD and spend 5-10 minutes with them.

C.
Inflammation Maintenance
– This could be a lot of things, but think in terms of fish oil supplementation, compression, contrast baths, Epsom salt baths, etc.

D.
Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

crossfit bolton c_0210

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SATURDAY 150103

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
1x5x55%
1x5x65%
1x3x75%
1x2x85%
1x2x90%

B.
Every two minutes, for 6 minutes (3 sets):
Back Squat
1x5x85%

C.
9-7-5 rep rounds for time of:
Muscle-ups
185/125 pound Power Clean

crossfit bolton c_027

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