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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 07-29-2008, 06:51 AM   #1
Gordon Richmond
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Hybrid Program Heavy Metcons

I just started the intermediate version of Gant's hybrid program and am trying to come up with short and/or heavy WODs to fit the mold. Gant's guidance:
Quote:
...short and intense. Keep it under 10 minutes (usually under 5). Keep it heavy, and keep it functional. Select workouts that require very little rest.
Two metcons I've done thus far:
Four rounds, individually for time:
5 x 65lb Dumbbell Snatch (each hand)
10 x 65lb Dumbbell Swing
10 Burpees
Rest

Four rounds for time:
With weight vest
5 Pullups
5 Dips
5 65lb DB Thrusters

If you have any WODs that fit this mold, please post 'em.
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Old 07-29-2008, 07:05 AM   #2
Michael Cooley
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Re: Hybrid Program Heavy Metcons

Two of my personal favorites are:

21-15-9 of:
100kg deadlifts
24" box jumps
dips

-and-

21 100kg deadlifts
5 40kg press+push press+push jerk+jerk (20 reps total)
15 100kg deadlifts
4 40kg press+push press+push jerk+jerk (16 reps total)
9 100kg deadlifts
3 40kg press+push press+push jerk+jerk (12 reps total)
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Old 07-29-2008, 07:21 AM   #3
Brian Bedell
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Re: Hybrid Program Heavy Metcons

What about Fran? And you can halve some of the other Wod's. Even today's Helen would fit the bill, no?

I also made up a wod based on Fran: switch 225lb DL's or BS for thrusters and pushups for pullups.
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Old 07-29-2008, 07:53 AM   #4
David Schneider
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Re: Hybrid Program Heavy Metcons

I've been doing this as well. I love it!

One I did the other day was:
15-12-9
Double KB (53#) Power Cleans to Thrusters
Pull-ups

The KB PC's to Thrusters are AWESOME...

Another one that my buddy and I did was:
3 rds for time
7-HSPU's
7-105# Thrusters
7-105# Hang Power Cleans

We are coming up with a bunch of sweet WOD's that are catered more towards the Hybrid Program. We have also been sprinting a lot more. Doing 400M sprints before/after our WOD's and doing Tire Flipping relays which are short, but very intense.

-David
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Old 07-29-2008, 08:03 AM   #5
Jason M Struck
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Re: Hybrid Program Heavy Metcons

my thinking on a 'Ganty' version of fran would be 135 pounds

15
12
9

18 (-20%) less reps all day, but with significantly more intensity. If you are already a sub 10 minute Fran'er, you should have somewhat similar times on this one, but there's a little more emphasis on ATP/CP and glyco here.
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Old 07-29-2008, 08:03 AM   #6
Justin Lascek
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Re: Hybrid Program Heavy Metcons

Good ideas. I want to keep an eye on this thread.

Have you guys considered using slosh pipes and/or heavy med/slam balls? I filled a $3 basketball the other day and it's at least 20#'s.
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Old 07-29-2008, 08:12 AM   #7
Tim Luby
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Re: Hybrid Program Heavy Metcons

Queen Elizabeth (for lack of a better name)

3 rounds of 10 reps each of:

Bodyweight power cleans
35# ring dips

Her knee yeah

5 rounds of:

3 reps 315# deadlifts
7 reps burpees w/15# in a backpack

Frank

3 rounds of:

5 reps 165# thrusters
10 pull-ups
15 ring push-ups
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Last edited by Tim Luby : 07-29-2008 at 08:19 AM.
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Old 07-29-2008, 08:36 AM   #8
David Schneider
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Tim Luby View Post
Queen Elizabeth (for lack of a better name)

3 rounds of 10 reps each of:

Bodyweight power cleans
35# ring dips

Her knee yeah

5 rounds of:

3 reps 315# deadlifts
7 reps burpees w/15# in a backpack

Frank

3 rounds of:

5 reps 165# thrusters
10 pull-ups
15 ring push-ups
Damn Tim... You've got to be quite a strong individual to bust out your WOD's... With a good time anyways.

I think I like it...
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Old 07-29-2008, 08:59 AM   #9
Tim Luby
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by David Schneider View Post
Damn Tim... You've got to be quite a strong individual to bust out your WOD's... With a good time anyways.

I think I like it...
Thanks, but I'm not that strong. I don't really time myself on these, but I don't think I've exceeded 13 minutes.

BTW, I like the sound of those KB cleans to thrusters. That's how I do the barbell bear complex. Nasty stuff!
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Old 07-29-2008, 08:59 AM   #10
George Mounce
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Re: Hybrid Program Heavy Metcons

From my log - I'm doing the hybrid myself

Quote:
Here is my current (keep in mind these are based on my times to complete the workouts in 10 min or less) template for the Under 10 minute WODs for the Hybrid program:

Rx’d Under 10 minute WODs
Helen, Elizabeth, Isabel, Diane, Grace, Annie, Karen, Fran, Griff,
Tabatas – 1 exercise for 8 rounds, 2 exercises for 4 rounds each, 4 exercises for 2 rounds each

Scaled WODs for 10 minutes
Cindy (10 min), Angie (50 reps), Barbara (3 rounds), Nancy (3 rounds), Linda (5…1), Mary (10 min), Nate (10 min), Filthy 25s
Scaled Michael – 3 rounds of: 400m run, 25 situps, 25 back extensions
Scaled JT - 15-12-9 of HSPU, ring dips, push-ups
Scaled Murph - 800m 50-100-200 (5-10-20 x 10) 800m
Scaled Daniel - 25 pull-ups, 400m run, 12 reps 95# thruster, 400m run, 12 reps 95# thruster, 400m run, 25 pull-ups
Scaled Josh – 21-15-9 of 95# OHS, pull-ups
Scaled Jason – 50 squats, 2 MUs, 40 squats, 4 MUs, 30 squats, 6 MUs, 20 squats, 8 MUs
Scaled Badger – 3 rounds of: 95# squat clean x 15, 15 pull-ups, run 400m
Scaled Joshie – 2 rounds of: 1.5 pood KB snatch x 10 right arm, 10 L pull-ups, 1.5 pood KB snatch x 10 left arm, 10 L pull-ups
Scaled Tommy V – 115# thruster x 15, 3 x 15’ rope ascents, 115# thruster x 12, 2 x 15’ rope ascents, 115# thruster x 9, 1 x 15’ rope ascent

Last edited by George Mounce : 07-29-2008 at 09:02 AM.
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