Crossfit Overdrive

A. Strict press @21X1; build to a 10RM
100#
B. 10 minute EMOM; strict pull up x3-4 reps
4/4/4/4/4/4/3/3/3/3
C1. Legless rope climb; 5x15ft; rest 60-90 sec
Completed
C2. Ring push up @31X1; 5x7-9; rest 60-90 sec (elevate your feet to make this harder if needed)
9/9/7/7/7
+
For time:
10,9,8,7,6,5,4,3,2,1
unbroken russian KB swing 40kg
unbroken T2B
9:48

Tahylor Law

Vancouver

A. FS @20X1; build to an 8 rep max
155
B. Power snatch; build to a 1RM
C1. DB walking lunges; 16,14,12,10; rest 90 sec
30/45/55
C2. DB single leg RDL @3011; 4x5-7; rest 90 sec
D. Weighted plank with 45# plate; accumulate 4 minutes (place plate on your low back); rest as needed
6:30 total time

Tahylor Law

Day 2 eval

A. DL; build to a 10RM
130kg
B. Power clean; build to a max
230
C1. Pendlay row; 4x5; rest 1 min
135
C2. Bar dip @20X1; 4x5-7; rest 1 min
7-7-7-5
+
10 minute AMRAP:
50ft unbroken sled push 100kg
16 lengths
- Goal is +15 lengths

Tahylor Law

Training eval day 1

A. BS @20X1; build to a 10RM
165
B. CGBP @20X1; build to a 10RM
155
C. Wtd pull up @20X1; build to a 1RM
32kg KB
D. 3 sets; AMRAP strict pull up @20X1; rest 2 min
8-6-5
E. Double KB front rack carry; 5 sets x 200ft; rest 90-120 sec b/t sets
24kg
+
5 min AMRAP:
AB for cals
- Goal is +100 cals :D (73-75 avg RPM)
90 cals, 60 cals @ 3min


Tahylor Law

Workout 3
10 sets @ high effort:
10 lengths Shuttle Running
3 R Arm Hang KB Snatch @ 16kg
3 L Arm Hang KB Snatch @ 16kg
10 Air Squats
1:30 min b/t sets

1:15-1:25/rd
+
Strict the Pot on Swiss Ball, 20 sec movement per min x 10 mins

Completed

Tahylor Law

Workout 2
A1. CGBP @ 40X1, 2 tough reps x 6 sets, 10 sec
165-170-170-170f-155-155
A2. Clapping Push-ups, 5 reps x 6 sets, 10 sec
A3. 10 Kipping Pull-ups x 6 sets, 2 min
10-10-10-8/2-5/5-5/5
B. One Arm DB Rows @ 20X0, 5/arm @ 75b DB x 5 sets per arm, 15 sec b/t arms
C. 5 Burpees to 6" OH as fast as possible per min x 10 mins

Tahylor Law

Workout 1
A. Trap Bar Deadlift @ 20X0, work to a challenging set of 10
130kg
B. double KB Thrusters @ 24kg/arm, 6 reps per min x 6 mins
C. 10 KBS @ 32kg per min x 6 mins - all the way overhead
D. AMRAP Double Unders in 1 minute x 5 sets, 1 minute rest
60-70 reps

Tahylor Law

Workout 2
Legless Rope Climb to 15ft, 1 rep per min x 5 mins
+
Weighted Ring Dips, 2 tough reps per min x 5 mins
12kg KB
+
EMOM x 21 mins:
1st - 50 DU's
2nd - 15 Push-ups
3rd - 5 R Arm DB Rows @ 105lb + 5 L Arm DB Rows @ 105lb
Really freaking hard

Tahylor Law

Workout 1
A. Back Squats @ 40X1, 4-6 reps x 5 sets, 2 min

195
B. Front Rack BB Walking Lunges, 10-8-6-4/leg, 1:30 min - increase load per set 

95-105-115-125
C. Russian KBS @ 32kg, 15 reps per min x 7 mins

Completed
D. Front Bridge, 90 sec hold x 3 sets, 90 sec

Completed

Tahylor Law

3
30 min @ 75%/moderate:
10 length Shuttle Running
20 Russian KBS @ 20kg
30 sec Front Bridge
10 length Shuttle Running
20 Air Squats
30 sec Front Bridge

6rds completed with 11s left

Tahylor Law

A. Back Squats @ 30X1, 1 moderate effort rep per min x 10 mins
215
B. DB Split Squats @ 30X0, 10/leg x 3 sets, 30 sec b/t legs
35#
C. Reverse Sled Walk @ 75kg, 50ft per min x 10 mins
D. 10 min AirBike @ EZ

Tahylor Law

1
Bench Press, work to a challenging single
225
+
One Arm DB Rows @ 20X0, 5/arm x 5 sets, 30 sec b/t - 105lbs
Completed
+
For time:
50 cal AirBike
150 Heavy Rope DU's
50 cal AirBike
14:00

Tahylor Law

A. Back Squats @ 30X1, 2 moderate reps x 6 sets, 1:30 min - again, turn feet out, keep good back posture

205
B. DB Split Squats @ 30X0, 4-6/leg x 5 sets, 30 sec b/t legs

30lb DB
C. Reverse Sled Walk @ 40kg load, 200ft x 4 sets, 4 min b/t sets
Completed

Tahylor Law

30 minutes @ moderate/75% effort:
1 min unloaded Sled Push
1 min Ski Erg
1 min Karaoke
1 min Shuttle Running
1 min Reverse Running
1 min Rowing

Tahylor Law

A. 3 Ring Muscle-ups per min x 5 mins
B. 4 Wall Balls @ 30b to 10 ft every 30 sec x 5 minutes
C. 3 sets @ high effort:
AMRAP unbroken Strict Chest to Bar
10 Step Down Box Jump @ 24"
20 Russian KBS @ 24kg
10 Step Down Box Jump @ 24"
AMRAP unbroken Strict Bar Dips
2 min b/t sets

Tahylor Law

A. Front Squats @ 30X1, 2 moderate reps x 6 sets, 1:30 min - turn out toes a bit, keep a good back posture

175
B. Toes Through Rings @ 2020, 5 reps per min x 10 mins

Completed
C. AMRAP Heavy Rope DU's in 1 min x 5 sets, 1 min rest

40-50 reps
D. 10 min Rowing @ EZ pace

Completed 2:15/500m

Tahylor Law

Press, work to a challenging single
155
+
1 Legless Rope Climb to 15ft per min x 3 mins
Completed
+
3 sets:
10-15 L Arm DB Rows
50# x 15
45 sec
10-15 R Arm DB Rows
50# x 15
45 sec
30 Push-ups
45 sec

A. Back Squats @ 30X1, 3 moderate reps x 5 sets, 2 min
185

B. Front Rack Barbell Walking Lunges, 5/leg x 5 sets, 2 min - increase load per set
115

C. Reverse Sled Walk @ 50kg load, 150ft x 5 sets, 3 min b/t sets
Completed

Tahylor Law

20min @75%:
2min shuttle run
2min row
2min skipping
2min airbike
2min ski erg


Tahylor Law

A. 2 Ring Muscle-ups per min x 10 mins
B. 10 KBS @ 32kg per min x 5 mins
C. 10 Wall Balls @ 25lb to 10 ft per min x 5 mins
D. 10 Burpees - no jump @ top per min x 5 mins
Completed, UB

A. Front Squats @ 30X1, 3 moderate reps x 5 sets, 2 min
165

B. 5 Strict Knees to elbows per min x 10 mins
Completed

C. 3 sets @ high effort:
1 min DU's
1 min Airbike
1 min Walking Lunges
3 min rets
Completed: 60 double unders, 22mph

Tahylor Law

Push Press @ 11X1, 2 moderate effort reps per min x 10 mins
155
+
2 weighted Pronated Chest to Bar Pull-ups @ 30X0 per min x 10 mins
Completed
+
Front Bridge, 2 min hold x 3 sets, 2 min
Completed, break each rd
+
AMRAP Shoulder Width Push-ups in 4 minutes
67

Tahylor Law

Front squat 5x5
155

Db split squat 10x3
20# db

Reverse sled pull @ 50kg x 5

10min Airbike

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AMRAP 20min @ 75%
21 cals rowing
9 toe to rings
6 shoulder to overhead 95#
3 bar facing burpees

5rds

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CBGP 3 tough-ish reps EMOM for 10 mins
145#

KBS @ 24kg x 15 reps EMOM for 5 mins

5rds:
40s double unders
40s walking lunges
40s bear crawl
Rest 2 min

OHS 10 lite reps x 5
95#

4 sets @ high effort:
6 pullups
15 wallballs
4 pullups
1min rest
Completed, roughly 1 min rds

Front bridge, accumulate 5mins of holding

AMRAP Strict hdspu x 5, 2 mins rest
2,2,2,1,1

1 legless rope climb to 15ft x 3
Completed

Power clean and push press 1 @ 135lbs every 30s for 10 min
Completed

Single arm farmers carry @ 40kg KB, 30s per arm x 5 per side, 30s btwn sides
Completed

Push complex and bridges

10 min EMOM
Push press + push jerk + split jerk
155 x 2min
135 x 8min

10 min EMOM
5 fast burpees

20s active/20s rest x 5
Side bridges

30s active/30s rest
Front bridges

Tahylor Law

20 min EMOM

1: 4-6 strict pronated pullups
2: 16 walking lunges
3: 4-6 press @ 95#
4: 16 air squat

Front squat

Front squat 1rm in 10 mins
185#

Airdyne intervals 1/1
21-22mph

MAP Air Bike

20 min @ moderate effort:

1 min AirBike
1 min farmers carry @ 16kg\arm
1 min AirBike
1 min front bridge

Ohs/pullup/gh raise

A1.
OHS
5x5 @22x1 rest 1min
49kg

A2. Weighted parallel grip chins
5x5 @30x0 rest 1min
Completed, rd 5 broken

A3.
Gh raises
6x5 @20x0 rest 1min
Completed UB


Tahylor Law

Day 2

3 rds:
20 walking lunges
Rest 30s
20 situps
Rest 30s
20 russian kbs @20kg
Rest 30s


Tahylor Law

Day 3

A1. Deadlift 3010 5/5 rest 30s
80kg
A2. Cgbp 2010 5/5 rest 30s
135#
A3. Pronated strict chins 5/5 rest 30s
Completed, last 2 broken
B. AirBike 1 min mod/1 min easy x 5
20mph/13mph



Tahylor Law

Day 1

A1. Back squat
3/6 @ 135
Rest 90s

A2. Bench press
3/6 @ 135
Rest 90s

B1. Pull-ups strict
3/6
Rest 60s

B2. Front bridge
3/30s
Rest 60s

Tahylor Law

Rebuild day 1

CF CDA

A. Db walking lunge 8/leg x 3
1:30 rest
25#

B1. Ring rows 8-12 x 3
1:30 rest
8/8/8

B2. Db bench press 8-12 x 3
1:30 rest
35/45/45

C. Front planks 20s every min x 5
Completed



Tahylor Law

Wk 1

Back squat tough 5
205

Trap bar dl tough 5
315

Push press tough 5
175

Amrap 10mins:
1 rope climb
3 box jumps to jerk blocks 40"
5 135lb cleans (drop each rep)

5 rds even

Tahylor Law

Map

10rds:
35 double unders
15 cals row
10 kbs @ 24kg
5 burpees to 6"
1min rest
Switch order every time

Rds took about 2:15. Took more rest during late rds

Tahylor Law

Wk 1

Back squat tough 5rm
195, really struggled today

Squat clean.Front squat.Split jerk 1.1.1
205

Squat clean and split jerk 1 rep @ 175 EMOM for 5min

EMOM 15 mins:

1st: legless rope climb to 20ft
2nd: 5 ring muscle ups
3rd: 5 hdspu

Completed, all UB, extra minute and thirty rest taken after third full rd to get through the rest.

Wk 1

Single arm farmers carry 30s x 3 each arm
120 lb pistons
Completed

EMOM x 10 mins
10s L sit on rings
10s L sit on bar
Completed, much better at bar than rings

30 min @ 75% moderate
25 cals AD
20 kbs 16kg
25 cals rowing
20 step down box jumps 20"
Completed, just under 7 rds

Wk 1 of 6

Front squat tough set of 5
205

Halting snatch dl + snatch
155, this really screwed me up

Emom halting snatch dl + snatch
5 @ 135, 5 @ 145

Good mornings @5010 8-10 x 5
95#, really tough today

Tahylor Law

Wk 5

Front squat 1x7 @ 92.5 1rm
236 completed, really hard, bad form

Ghd raise 5.5.5
Completed grey ghd

Overhead carry hold 24kg each arm 30sx5
Completed

Front rack carry hold 32kg each arm 30sx5
Completed

2000m row @ 2:00/500m pace x 2
7:58
8:04
About 10 mins rest

Tahylor Law

Wk 5

Squat snatch
185, failed 190. Stuck here

Squat clean and jerk
225, squat felt heavy, jerk is a joke

CTB amrap x 1
21

50 hdspu for time
10:14

Tahylor Law

Wk 4

Hang snatch
185, failed 190

Clean and jerk 3/3/6 min @ 155/175/195
Completed

10-1
Hdspu
CTB

8:52. Hands very wide on hdspu

Tahylor Law

Wk 2

Back squat at 80%
215 x 4 x 5

Gh raises 6-8 x 6
Completed

Rack carry 30s @ 32kg
Completed

Airbike 1 min hard/1 min easy x 10
Completed

Tahylor Law

Wk 2

Front squat @ 80% 1rm
4x5 sets
205 completed

Ghd raises 6-8 x 5
Completed

Weighted side bridge 1min x 3
Completed, no weight. Very difficult

Row 500m row x 5 rds @ 1:50 pace
1:49.1
1:48.5
1:48.2
1:46.6
1:45.5

Tahylor Law

Wk 2 of 5

Hang snatch 2rm no dropping
175

Emom:
3 min each squat clean and split jerk
135, 155, 175, 195
Completed

Emom:
15 min
5 strict ring dips
5 toe to bar

Tahylor Law

Wk 1

Back squat @ 75% 5x4
200lbs, completed

Gh raise @40x0 6-8 x 5
Completed

Single arm farmers carry 20s x 6
Completed with red tube

100 cals airbike
Completed, around 17 with a break when my legs exploded

Tahylor Law

Wk 1 of 5

Squat snatch tough single
175

Squat Clean and split jerk emom for 9mins, 3 mins @135, 3 @155, 3 @175
Completed easy

Emom for 10 mins:
3 strict hdspu
3 pronated pull-ups
7 rds completed

Emom for 10mins:
6 kipping hdspu
6 CTB
8 rds completed

Tahylor Law

Back squat and prep

Back squat moderate 1rm
245

Power snatch + OHS emom for 10min @135
Completed

Power clean tech work @185
Completed

Ghd sit-ups x 50
Completed

Tahylor Law

Map

For time:
2k row
500 double unders
3mi airdyne

Completed, 27:07

Tahylor Law

Back squat/oly tech

Back squat 1rm
265

Emom power snatch/OHS @135 for 10min

Emom power clean/push jerk @185 for 10min



Tahylor Law

Back squat/squat clean/thruster

Back squat 2rm
250

Above knee hang squat clean 1rm
220

Above knee hang squat clean/thruster 2 reps Emom 5 rds @185
Completed

5 mins:
10 x 95# thruster
10 x 115#
10 x 135#
Amrap @ 155

6 reps at 155 completed

Tahylor Law

Map

30 mins:
10 box jumps 24"
10 deadlift 95lbs
10 shoulder to overhead 95lbs
10 cals airbike

6 rds + 30 + 3 cals

Tahylor Law

Front squat/snatch/CTB

Front squat 1rm
255

Snatch 1rm
180

Snatch 155 x 30 for time
8:43

5 rds all out:
15 CTB
15 burpees to 6" overhead
Rest 5 mins

Completed, rds around 1min-1:20

Tahylor Law

Squat/snatch tech/clean tech

Back squat 3rm
240

Power snatch/snatch balance for 10mins @ 135
Completed

Squat clean and jerk @ 165 for 10min
Completed


Tahylor Law

Squat/power clean/hdspu

Back squat 4 rep
235

Above knee hang power clean
248

Power clean/above knee power clean/split jerk at 185 for 10mins
Completed

Hdspu x 3 @ depth for 10 mins
45 plate + 25 plate



Tahylor Law

Map training

60 mins:
20 lengths running
20 cals row
20 cals air bike
20 box jumps stepping down 24"
20 unbroken double unders x 3
20 sit-ups

6 rds plus 4 lengths running

Tahylor Law

Front squat/snatch tech/snatch emom

Front squat tough 2rm
235 x 2
Pretty easy pr

Snatch pull/squat snatch 1rm
175

Squat snatch/OHS 1.1 for 10min @ 155
Completed

BB rev lunges 10/lg x 3
Completed at 135

CTB x 20 x 3
Completed not UB

Tahylor Law

Squat + upper body + snatch tech

Squat tough 5rm
225
235 x 3

High hang snatch + above knee hang snatch 1.1 @ 115 x 4
Completed

Snatch balance 3 x 135 x 5
Completed

Push jerk unbroken 5-5-3-3-2-2
135 x 5
155 x 3
165 x 2

For time:
5 leg less rope climbs
10 Muscleups
15 push press @34kg each hand
20 pronated strict pull-ups
25 push press @24 each hand
30 chin-ups

Around 9:35

Tahylor Law

Map short/long

Amrap 5 mins:
10 wall balls @ 30#
5 CTB

6 rds

For time:
2k row
75 kb swings @24 kg
50 burpees to 6" OH

18:08


Tahylor Law

Squat/power clean/hdspu

Back squat tough 6rm
210, could have done more

Power clean tough 1rm
230

Power clean + split jerk 2.1 x 10 min @80%
185 completed

5 rds:
Amrap strict hdspu @30"
15 red ghd raises
Amrap strict hdspu @36"
Rest 2 min

3/15/4
2/15/4
1/15/3
1/15/3
1/15/3

Tahylor Law

MAP 50mins

50 double unders
40 cals airdyne
30 stepups on 20"
20 unanchored sit-ups
10 lengths running

7 rds + 50 double unders
Was mentally beat around 35 mins but held on for last two rounds at same pace.

Tahylor Law

Front squat / snatch / CTB

Front squat tough 3rm
225

Squat snatch cluster 1.1
165 (felt very slow and wobbly)

Emom for 10mins @ 90%
Completed @ 140
Felt way better, cleaned up techniques from part B

Front rack kb walking lunges 4-6/6 with 32kg
Epic epic fail, made a couple full sets, couldn't even hold the last two sets

CTB UB 1-10
4:01

Tahylor Law

Squat, tech work, upper body

Back squat tough 2rm
250

Squat snatch + snatch balance 1.1 @ 115 for 10min
Completed

Power clean + push jerk + split jerk @ 155 for 7mib
Completed

For time:
21 strict pull-ups
30 press @ 95
15 strict pull-ups
30 CGBP @ 135
9 strict pull-ups

Timer was reset during wod, I believe time is around 9min or a bit below that

Tahylor Law

Map short/long

Amrap in 5 mins:
30 wall balls
21 burpees to 6" oh
30 wall balls
15 burpees to 6" oh
30 wall balls
9 burpees to 6" oh

Completed 2 wall balls in set 3

For time:
200m row
100 double unders
400m row
100 double unders
600m row
100 double unders
800m row

18:37

Tahylor Law

Back squat and cleans

Back squat tough 2rm
245

Squat clean/front squat/split jerk 1.1.1
215

Emom thruster @ 185 for 15 mins
Completed

Hdspu amrap x 5 in 1min
9-13 reps

Single leg barbell RDL 3 x 15 per leg
Completed. Bar only. Very difficult to maintain spine integrity
Tahylor Law

Map training 40min

Amrap 40 min @ mod effort:
Beat crawl 1 length
Run 5 lengths
10 kb swings at 20kg
15 unanchored situps
30s front bridge
.5mi airdyne

7 rds + crawl + run + kb + situps


Tahylor Law

Front squat and snatch

Front squat build fast to 1rm
225, not too bad

OHS build to 1rm
205, pretty tough

Every 30 sec for 20 reps
135# snatch
Completed

Switch lunges 3 x 30 @ 45#
Completed UB

CTB 3 x 20
Completed not UB

Tahylor Law

Wk 2 day 5

Squat 4rm build quick
225#, pretty easy

Muscle snatch. OHS 1.1 emom 10min @ 115#
Completed

Squat clean and push jerk 1.1 emom 10min @ 155#
Completed

10min amrap:
5 x 175# bench press
5 muscle ups

4 rds + 5 bench + 1 muscle up

Tahylor Law

Wk 2 squat and cleans

Back squat tough 4rm
219. Pretty easy

Squat clean, hang squat clean. No drop. 1.1
207. Pretty easy

Split jerk from rack 3-3-2-2-1-1
185, 205, 225

Single leg RDL with barbell 10/lg x 3
75# but epic fail. Couldn't hold lumbar extension and wobbled a ton

Kipping hdspu 1.1.1.1.1 @ depth
Skull mat + 10kg rogue, 2 x 10lb bumper, 1 x 15lb bumper.

Ghd raises on red ghd 6-9 x 3
Completed

Tahylor Law

Wk 2 MAP moderate effort

30min:
20 x double unders x 3
15 cals AD
10 lengths running
5 t2b

6 rds + 20 double unders

Tahylor Law

Wk 2

3rm tough front squat
217, wasn't very hard

Snatch single
175, failed 185, did 185 from hang last week

Snatch 10min Emom @ 80%
140 completed

Kb front rack walking lunge 8-10/lg @ 24kg x 4
Completed

CTB x 16 x 4
Completed not unbroken

Tahylor Law

Wk 1 day 5

Back squat 6rm
195- bit of knee pain here from load during week

Snatch pull-above knee hang power snatch-snatch balance @ 115 emom x 10
Completed

Power clean-push jerk-split jerk @ 155 emom x 10
Completed

Amrap 15mins:
Burpee Muscleups 1,2,3,4,5 etc
Wall walks 1,2,3,4,5 etc

One rep of rd 6 at 10mins. Screwed up length of wod.

Tahylor Law

Wk 1 day 4 Map training high effort

30-20-10:
Wall balls
Double unders
Kb swing 24kg
Double unders

9:21

25 mins rest, not fully recovered

3 rds:
20 kb push press at 16kg each hand
20 burpees no jump
40 cals AD

16:21

Tahylor Law

Wk 1 day 3

Build to a tough 6rm back squat
205

Build to a tough 1.1 clean and split jerk
210

85% of clean and split jerk 1 x 7 emom
165

D1. Ghd raises on red ghd 15-20 x 3
15 each rd

D2. Amrap kipping hdspu x 3
12,11,14

Tahylor Law

Map training

20 min:
10 ghd sit ups
10 cals air bike
10 burpees
300m row

4 rds + ghd + air bike

Tahylor Law

Wk 1 New

Front squat build to a tough 5
135/185/205

Above knee hang snatch build to a tough 1
185

Snatch/above knee hang snatch 1.1 x 8, 1 min rest
Completed until last rd, 151#

D1. Front rack bb reverse lunges 6/lg x 4
115#
D2. CTB x 15 x 4
Not completed unbroken

Tahylor Law

Squatting

1 x 6 back squat @ 95%
233

Couldn't do anything else, upper body still much too sore

Tahylor Law

Power clean touch and go triple
90kg

Back squat 1 x 6 @ 95% 1rm
106kg

Single leg bb hip thrusts
10/lg x 3
95#, really struggled today

Bb hip thrusts 2 x 20
60kg

Weighted side bridge x 60s x 3
25# DB


Tahylor Law

Upper body and rowing

30 hdspu for time @ 5" depth
9:34

10-1 CTB ladder
6:16

1500m row x 3 @ 1:58/500m
6 min rest
Failed 3rd set

Tahylor Law

Snatch + squat

3 position snatch
155#

92% 1rm back squat 2 x 6
225 lbs

Ghd raise 6.6.6
Completed

3 rds:
R Side bridge 30s
15s rest
L Side bridge 30s
Front bridge 30s
Rest 15s

Completed. 30# DB for side bridge, 70lb bag for front bridge

Tahylor Law