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Exercises Movements, technique & proper execution

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Old 02-24-2012, 08:56 AM   #1
Reid Peryam
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Oly, Strength WOD Suggestions?

On a strength kick for the past 6 months and learned the only WODs I am interested in doing are strength based. I recently did

The Bear Complex
5 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

* Once through these exercises is ONE rep. 7 reps in a round.
* No resting on the ground between reps not even to re-grip!
* Front squat must be separate from the power clean!
* Rest as needed between rounds.
* Add weight each round.

and


The Lion

20 min AMRAP of
1 Power Clean
2 Front Squat
3 Push Jerks
4 Back Squat

@115#+ (same rules as The Bear)

Looking for more WODs like these that either exclusively involve oly lifts, strength or power and don't involve moving around much (since I am doing my own thing in the corner of the gym during classes). Once I get a respectable Bench I am going to be doing Lynne a lot (5x max reps body weight bench and pull ups).
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Old 02-24-2012, 09:22 AM   #2
James Napier
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Re: Oly, Strength WOD Suggestions?

how about something like (7+5+3) or (3x5) of (suitcase or one leg DL) and (floor or push press). May not have to even change weights.
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Old 02-24-2012, 01:56 PM   #3
Clint Harris
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Re: Oly, Strength WOD Suggestions?

Take a look at some of the Hero WODS. Like Gator, Coe, Hammer, Randy. (see crossfit.com > FAQ)
You don't need much room to do box-jumps and wall-balls either, so I'm sure you could do some of the wods that have those in them too, along with some barbell stuff. (the jumping will prob help the lifts).
In fact, you don't need much room to do KBS, burpees, air squats, double unders, etc so you could do a bunch of these different exercises in the same amount of space that a barbell would take up.
This stuff isn't rocket science either. You can always just make them up. Here's one you could do in a 6x3ft square and will tax you assuming you don't stop to rest.
Do 50 KBS then 10 push-ups. Then 40KBS and 20 Push-ups, 30-30, 20KBS, 40 push-ups and you guessed it, 10 KBS and 50 pushups.
Don't like KBS and want to use a barbell? Change it to be SDHP or something.
Alternatively, go to "beyond the whiteboard" and do some searches based on the moves you want to do.
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Old 02-24-2012, 04:11 PM   #4
Mike Wazowski
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Re: Oly, Strength WOD Suggestions?

2 cleans + 2 front squats + 2 jerks, do 3-5 sets at about 80 percent of your max clean.
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Old 02-24-2012, 05:54 PM   #5
Blair Robert Lowe
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Re: Oly, Strength WOD Suggestions?

Grace and Randy. I'm sure there is another using the snatch that is more like Grace than Randy. 75x75lb power snatches = meh.
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Old 02-24-2012, 10:05 PM   #6
Rebecca Roth
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Re: Oly, Strength WOD Suggestions?

Quote:
Originally Posted by Blair Robert Lowe View Post
Grace and Randy. I'm sure there is another using the snatch that is more like Grace than Randy. 75x75lb power snatches = meh.
You are thinking of Isabel


Here is Justin/70s big discussing complexes, a few videos and links showing some examples he uses.
http://www.70sbig.com/blog/2010/08/barbell-complexes/
http://www.70sbig.com/blog/2011/09/barbell-complexes-2/

Not quite a complex, but fun Wod from the recent competition at my gym:
WOD - All bumpers across the room, start with empty bar, must take off and return them to their starting position (i.e. run back & forth) when changing weights, increasing weight with each set.
21 Below the knee Hang Power Cleans
15 Power Cleans
9 Clean & Jerks

others from wods or skill work I've done:
- Power snatch, Hang Power Snatch, Full Squat Snatch = 1, no releasing
- Pressing snatch balance, snatch balance, heaving snatch balance = 1
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Old 02-25-2012, 01:33 PM   #7
James Yates
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Re: Oly, Strength WOD Suggestions?

I was gonna say Lynne, then you mentioned it at the end of your post.

How about Linda-10-9-8-7-6-5-4-3-2-1 reps of

DL 1.5xBW, Bench 1xBW, Clean .75xBW

It leaves me a quivering mess.

The DL, push-up couplet is a fun one.

When in doubt, any couplets of Squat, DL, or Clean mixed with Press, Bench, Pull-ups (weighted if you want), Dips, etc are fun. Mix up the rep schemes and weights and have fun.
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Old 02-25-2012, 04:24 PM   #8
Preston Sprimont
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Re: Oly, Strength WOD Suggestions?

"Every minute, on the minute" workouts with moderately heavy weights (70-80%, maybe) tend to be pretty strength-focused but also tap into some strength-endurance, etc. The "DWODs" on Crossfit Football would be a good place to look.

Something like "Every minute on the minute... 2 power cleans + 1 jerk @ 70-80% clean 1RM" will likely promote some strength gains while still giving you a breather.

Any sort of DE workout can be pretty good for this too. Box squats, deadlifts, etc. with bands + 55-65% 1RM on the bar, 8-12 sets of 2-3 reps, minimal rest (usually 45 sec), maintain fast bar speed.

Also, I know you said it in your original post, but the bear complex or something similar is always a pretty good/simple conditioning complex, and you can always mix up the movement slightly. I think Glen Pendlay likes to have his lifters do a "free-style" complex where they just pick up the bar and keep moving for, say, 5 minutes. No particular lifts, no particular order, just keep moving the bar. It could probably be dangerous if you don't think about what you're doing, but it could be a good way to mix things up.
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Last edited by Preston Sprimont : 02-25-2012 at 04:27 PM.
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Old 02-29-2012, 11:59 AM   #9
Reid Peryam
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Thumbs up Re: Oly, Strength WOD Suggestions?

Awesome feedback thanks guys.

I did Gator today - 27:03 Rx. A slow slug fest! My type of WOD! Never thought I'd think 185 front squats were easy/rest! feels like I have 5 lb plates glued to my wrists now

I'll do some more hunting -- looks like plenty of options out there!
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Old 02-29-2012, 12:15 PM   #10
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Re: Oly, Strength WOD Suggestions?

Power Clean & Jerk + Clean per minute for as many minutes a possible. Try it at 80%, go up from there. 20 min cutoff. If you hit 20, go heavier.
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