4 Sets
6 BB Bentover Row @2111 (pronated grip)
20m Double KB Front Rack Carry (heavy)

*60-90 sec rest b/w

Every 3 min x 5
200m Run
15 Box Jump Overs
10 GHD Back Ext or 10 Arch-Up
Ring Plank/Elbow Plank on Roller w/ remaining time

*cap plank at 60 sec each round

From the Ultimate CrossFit archives:

The Importance of Strength WODs

In my life before Crossfit, I was an endurance girl.  I ran road races and was overly competitive in group exercise classes.  I was a quick mover and a fast runner – what I wasn’t though, was strong.  So when I first started out in Crossfit three years ago, I allowed my ego to get in the way of progress – I would often sandbag the strength portion of the WOD (and sometimes even the warm-up) so that I could “save myself” for the met-con.  After a solid year of this mentality I noticed that not only was I not getting any better at Crossfit, but I was also getting injured.  The gaping hole in my routine was a lack of strength.

So why is strength so important?
Well, regardless of your goals – whether you are (or aspire to be) a runner or a powerlifter, or anywhere on the spectrum in-between – strength training is essential in order to increase performance and reduce injury.

For example, in Crossfit, when you push your body to lift heavy weights correctly, WODS involving higher reps/lower weight of the same movement become easier.  The result?  Better times.  Better performances.  Good form.  Outside of Crossfit you will find that stronger muscles will translate into any and all activities that you do, whether you’re a marathoner, a sport specific athlete, a landscaper, a mom (or dad), or any combination of these.

Additionally, because weight training strengthens muscles, bones, connective tissue, ligaments and tendons, it also effectively prevents and reduces injuries and osteoporosis.  Cool, huh?

What do those numbers mean?!?
We incorporate strength frequently at Ultimate and you’ll often see a variety of numbers calling for different sets and rep schemes – at times these can be confusing.  Here’s a rough idea of how to decipher those numbers up on the board:

  • 3×3 – 3 sets of 3 reps. Once you warm up to your working weight, generally you will lift the same weight across all 3 sets.
  • 5×3 – 5 sets of 3 reps. Once you warm up to your working weight, you will lift the same weight across all 5 sets.
  • 3-3-3-3-3 generally this means continually adding weight each set hoping to score a 3 rep max.
  • 3RM – work up to your 3RM in however many attempts you need.
  • 1-1-1-1-1-1-1.  This is on our board today.  This means continually adding weight each set hoping to score a 1RM

Warming Up:
Warming up properly for a lift is essential for both successful and injury-free lifts.  Understand that when you warm up a movement, you increase blood flow to and activate the musculature needed for the lift and also prepare your nervous system for the heavier weights that you plan to move.  Your warm-ups also provide the trainers with an opportunity to provide you with cues that may help you move better.

General rule of thumb for warming up:

  • You should get in at least three warm-up sets before getting into your working weight
  • As you increase your weights for the warm-up sets, try to keep the weight increments roughly the same
  • Do not exhaust yourself on your warm-up sets!!  You shouldn’t feel taxed until you get to your working weights

Ok.  Who’s ready to move some weight?