Empower Weekly WOD: Week Beginning September 22nd 2025
Monday, September 22nd 2025
2015 Masters Qualifier Event 2
1-rep-max snatch
Then,
2015 Masters Qualifier Event 1
5 min AMRAP
5 muscle-ups
10 Cleans @105/155lbs
On a 15 minute timer, allow 10 minutes to get a max snatch, then hit the last 5 minutes as a muscle up-clean AMRAP. Score = heaviest snatch weight in pounds plus reps completed in the AMRAP.
No muscle up, no problem. Go for pull ups, banded pull ups, jumping pull ups. Whatever gets you through.
I love this style of competition WOD that pairs a max lift with a metcon especially when the metcon features muscle ups and cleans and lasts only 5 minutes!
Check out the bar contact and the receiving position under the bar. Everything happens so fast in the snatch it is hard to see the mechanics. Studying it in slow motion helps provide a better idea of what this lift should feel like.
Tuesday, September 23rd 2025: Make Up Day
See previous WODs
Wednesday, September 24th 2025
10K Run
Or
5K Ruck
There is no question that running is an essential functional skill. Of all the skills we train, it is the most likely one to save your life. Without the ability to run from danger, our options are limited. High volume running is not the best for everyone, however. After eight years of hip pain, I have finally been able to run a bit without stabbing pain, but I was not keen to test this over 10k, at least not yet.
Doc Disc’s friend Albert found his joints felt much better when he switched to trail running. The unlevel surface is easier on joints as it absorbs impact forces better than concrete, but also because the variable surface alters load distribution, forcing different muscles to work and changing the impact forces on joints so they are not being pounded repeatedly the same way with every foot strike. Plus, you’re out in nature, which is psychologically much more pleasant. Our beach route offers many of these benefits. Nevertheless, for this distance, I thought it best to use discretion, opting for a 6k ruck instead.
For the run, follow Alma from Empower to the waterfront, then follow the shoreline up to the top of the Acadia Beach parking lot and back. If you are unlikely to finish the run in the allotted hour, take a timer with you and run out 20 minutes before turning around and heading back. Or, wait until you see the first 10k finisher coming back in your direction and then chase them home.
For the ruck walk, load up with somewhere between 10-20% of your bodyweight and follow the Highbury to 8th, and 8th to Trimble. Take Trimble down to the shoreline and follow the trail until you reach Alma Street.
Thursday, September 25th 2025
5 Rounds:
25 cal Row
16 C2B Pull Ups
9 Strict HSPU
A classic CrossFit triplet. I prefer C2B pull ups to regular chin over bar pull ups for two main reasons. First, there is less temptation to strain your neck and lift your chin, which can result in injury or pain. Second, I get a much deeper lat activation for better strength development, which benefits all my muscle up variations. When I can, I prioritize chest-to-bar pull ups.
I prefer strict handstand push ups to the kipping version for safety reasons. But for most people handstand push ups are not the best overhead pressing option. A strict dumbbell shoulder press, or even better a double kettlebell shoulder press, are safer ways to develop pressing strength provided you use the correct load. Keeping in mind that in the handstand push up you are pressing your own bodyweight, the dumbbell/kettlebell load should be between 50-60% of your bodyweight. As I weigh in at 200lbs that means I would need to use 50-60lb dumbbells.
This is not supposed to be easy. Keep in mind that most people are not consistently getting more than 2 or 3 strict handstand push ups at a time. Only the strongest athletes are completing all 9 reps in one set. Challenge yourself and go heavy overhead. You should need 60-90 seconds rest between sets. CrossFit is a strength & conditioning program. In this case, the handstand push ups represent the strength portion. Don’t try turning them into a conditioning piece.
Friday September 26th 2025
1-1-1-1-1-1-1
A classic strength day and an opportunity to get a new deadlift personal best up on the board before the end of the month. Your working sets should be around 90+% of your one rep max. But your load should be dedicated by form. Do not sacrifice form chasing fixed percentages or new personal bests!
This was my 31st workout in 31 days so, to take a break from the barbell, I used the trap bar (aka hex bar) instead, which allowed me to go heavier without taxing my body in the same repetitive movement patterns (constantly varied). The trap bar handles are higher than a standard barbell so it does not require the lifter to get into as deep flexion at the start of the lift. The load is also directly on the body’s centre mass instead of in front, which results in a greater reduction in forces on the low back. This allows the lifter the option to keep the spine more vertical and recruit quads a bit more. It also does not require as much lat engagement to prevent the bar from swinging forward. And the neutral handle position makes for easier gripping.
You will hear differing opinions from strength coaches over which is superior, a standard barbell deadlift or a trap bar deadlift. I think of them as different but equal. They each have their pros and cons and I like them both. Now and then it's nice to mix things up. We have a trap bar. Ask your coach if you would like to use it for your deadlifts.
Saturday, September 27th 2025
Empower Team WOD
Sunday, September 28th 2025
Nasty Girls V.2
3 Rounds:
50 Alt Pistols
7 Muscle Ups
10 Hang Power Cleans @175lbs
Love me a pairing of skilled gymnastics and Weightlifting!
My pistols aren’t what they used to be. I am liking the Shrimp Squat as a viable pistol alternative for developing single leg strength and balance. I still need to use a knee target as I cannot get full depth on my bad right hip though I did find it warmed up as the workout progressed so I lowered the target each round, 9-inches in round 1, 6-inches in round 2 and 3-inches in round 3.
With only 7 reps per round, it is a good day to work on muscle up progressions or if you do not yet have strong pull ups and ring dips then try a challenging version of each of those skills.
And then there are the heavy hang power cleans. Make sure you can do at least 5 in a row. If you struggle to brace the low back in the barbell hang power clean, the dumbbell version might be a good alternative. Personally, I prefer the Marcus Filly version with a more pronounced swing that uses the natural arc of the dumbbell to the abbreviated swing of the CrossFit version. You will need to use fairly heavy dumbbells to approximate the stimulus of a heavy barbell.
The original Nasty Girls: Nicole Carroll, Eva T. and Annie Sakamoto:
