As the competitive season gets nearer, we’ve teamed up with the Crossfit Alioth Facility Manager & Coach James Wright, to bring you our 5 best WODs for 2018. These are sure to get you prepped and ready for the CrossFit Games Open at the end of the month. From Hero workouts to one of the Girls, here’s our top-5:
1. Triple Triathlon (Modified Triple 3)
3000 Concept 2 Bike
3 Mile Run
This modified Triple 3 is a great test of aerobic capacity, and incorporates the great new C2 bike to really see how big your lungs are! Swap the bike for 300 double-unders to complete the original Triple 3, as seen at the 2014 CrossFit Games.
9 Hang Power Cleans
6 Shoulder to Overhead
The DT is a hero WOD in honour of USAF SSgt Timothy P. Davis. It’s a true test of strength, power and grip! Games athletes crush this workout nowadays but for us mere mortals it’s a brutal workout.
3. Open WOD 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
15 Squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 Squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 Squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 Squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 Squat cleans, 315 / 205 lb.
Stop at 20 mins
You might be strong but can you make it to the end of all 430 reps? This old open workout will test your lungs, grip and weightlifting prowess. Most of all, it will really test your stamina and mental strength; back in 2016, only 90 people from the Open managed to make it through all reps (out of 324,307 competitors!).
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift 1.5x Bodyweight
Bench Press Bodyweight
Clean 0.75x Bodyweight
This is a classic named workout that is always a good ‘go-to’ workout. You might be strong but when you compare to your bodyweight how can you manage? Complete for time and use as a benchmark for your progress throughout the season.
5. Bergeron Beep Test
EMOM for as long as possible
7 Thruster 75/55 lb.
7 Pull ups
Do you have what it takes to suffer? A test of lungs and mental toughness. Created by Ben Bergeron, owner of CrossFit New England and coach of Champs Matt Fraser and Katrin Davidsdottir.
F-LITE 260 KNIT
Our latest addition to the F-LITE family includes the 260 KNIT, a lightweight, versatile shoe that features STICKYGRIP technology, a next-generation rubber compound that has been intensely tested in the box, gym and laboratory; it delivers improved, confidence-enhancing underfoot grip, no matter how hardcore the workout.
The F-LITE 260 KNIT also boasts a POWERFLOW midsole for improved underfoot cushioning when working out and running too. This not only acts to soften your landing but retains vital energy that it then uses to help spring you forward into the your next running stride.
On top of all that comes a new highly-breathable knitted upper fabric, which gives a natural, ergonomic fit. This allows the shoe to adapt with the movements the foot during workouts. When inov-8 first launched 15 years ago this was in the brand DNA and it remains so today – it’s all about the foot controlling the shoe and not the shoe controlling the foot.
From lifting to box jumps, sprints and rope work, this shoe can handle it all, while giving you the explosive power, speed, agility and unrivalled grip to defy gravity.