Workout Of The Day - Caveman Strong - wod

By: Cornwall Crossfit  09-12-2011

Monday Back Squat 8-6-4-2-2-2 Cashout: 3 rounds… Slam ball shots x 10 Dumbbell thruster x 10 Row x 10 cal kettlebell crush pushup x 10

Saturday Power Snatch 2-2-2-2 Cashout: 3 Rounds for Time… Row 400 Overhead Squat x 5 (135/85) Box Jumps x 8 Situps x 12

Friday Back Squat 2-2-2-2-2-2-2-2 (3231) Cashout: Hypers Back Extensions Mobility band drills Tricep Extensions Facepulls Sled Drag

Thursday Snatch Deadlift 3-3-3-3-3 Cashout: 7 Rounds for time. 7 x Dumbbell Push press (40/25) 7 x Kettlebell Swing (55/36) 7 x Jumping Lunges (per leg)

Wednesday Back Squat 5-5-5-5 Cashout: After a completed round take 1-2 minutes off and repeat for a total of 4 Rounds. For Time. Prowler Push (Low handle only)  (180/140) 12 x Kipping Pullup 8 x Burpee rest 1-2 min, repeat 4 rounds.

Tuesday Behind the Neck Press 5-5-5-5-5 superset with Ring Rows (5 sets x max reps) Cashout: Row 2000 meters

Monday – NEW WAVE – NEW FOCUS We will focus on the Back Squat for the next 2 weeks. I mean. we always focus on the ‘SQUAT’ as the foundation to human movement – BUT – let’s just really DRILL it into everybody’s head. The focus will be: – Improve your position no matter how [..]

Saturday – Supposed to be nice tomorrow! Let’s play outside! ‘STRONGMAN WOD’ For time… Zercher walk (street and back) Tire Flip x 5 Row 500 Overhead Barbell Walk (street and back) Kettlebell Swing x 25 Row 400 Prowler Push (Turf and back – 270/180) Burpee x 25 Row 300 Farmer’s Walk (street and back)

Friday Behind the neck press 5-5-5 With 1 Arm Row 5-5-5 Cashout: Prowler Push (High position only – hamstring/heel walk) 3 Heavy Rounds.

Thursday Front Squat max Good Mornings 5-5-5 Cashout: 6 Rounds for time. Kettlebell Thruster x 6 1 Arm Kettlebell Swing x 6/side

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Workout Of The Day - Caveman Strong

Wednesday ‘BARN BURNER’ 5 Rounds for Time of… Deadlifts x 5 Kipping Pullups x 12 Box Jumps x 20 Double Unders x 30 Walking Lunges Overhead x 40 steps. Saturday Open gym 830-12 Kids program CrossFit class 830am WOD: Back Squat 5-5-5 Cashout: 5 Rounds for Time… Row 200 meters 20 x Kipping Pullups. Tuesday Split Squat 5-5-5-5 Superset with Back Extensions x 5 / Hypers x 15 / L-sit x Max Hold Cashout.


Success Stories - Caveman Strong

Speaking recently with Tyler he mentioned his plans to introduce meditation & a mental health element to the gym …I once again mentioned the mental benefits Caveman Strong has already had on me & he asked me if I’d put pen to paper & share. My weight progression by David B For starters I weigh 165lbs, had never been to a gym or even really knew how to lift weights properly.


Articles - Caveman Strong

THURSDAY Skill of the Month: SQUAT WARM UP: 3 rounds 5 Inch worms=> 2 Front rolls=>5 Squats=> 2 Vertical jumps Skill Focus: Walking lunges W.O.D. 5-7 rounds 5 Med Ball cleans 7 Jump squats 9 Mountain climbers /Side. After about 2 weeks I started to breakdown and had to reduce my cashouts to 2-3 a week with weightlifting and more specifically.


Recipes - Caveman Strong

Ingredients 4-5 Lrg organic carrots peeled and shredded 1/4 cup of dried organic raisins or dates 2 tablespoon olive oil 3 tablespoon of fresh squeezed lemon juice 1/4 cup of oven roasted sliced almonds 2 tablespoon fresh chopped cilantro 1 teaspoon paprika Pepper and Sea salt to taste Instructions Serves.