Front Squat


Increase weight ea set

This starts the 5×3 piece of the current strength cycle.  Goal is to move more weight than done in the sets of 5 as your time under tension should be less.  Suggest starting around what was used in 2nd or 3rd set of 3×5 week.




Dumbbell Cleans* 40/25

*Do 30 Double Unders before each round of Dumbbell cleans


(So, 30DU-7DB cleans-30DU-6DB Cleans-30DU-5DB cleans, etc…).


DBs must touch the ground to start each rep.


Scaling Options:

DBs – scale as needed(1st set should be unbroken)
DU – 2:1 SU ratio w/10 min DU practice at the end of the WOD


X-tra (done on your own outside of class):

Heaving snatch balance – 2,2,2,2

Up weight per round

Video courtesy of Catalyst Athletics.  The heaving snatch balance is a dynamic snatch receiving position exercise that is a variation of the snatch balance. It is one of three snatch balance exercises whose names are often confused with each other or used interchangeably.



Bench Press


Increase weight ea set

With the 3×5 week, with fewer sets than last time’s 5×5, weight should be heavier.  Maybe have the first set at or higher than the 3rd set done on 5×5 day.



10 Min AMRAP:

10 Wall Ball (20/14)

10 KB Swings (53/35)

100m Sprint


Scaling Options:

WB – 14/12

KB – 35/20

Sprint – 150M Row


X-tra (done on your own outside of class):

10 Min AMRAP:

30′ OH Walking lunge (135/95)

3 Muscle Ups


2 min doorway stretch

2 min banded lat stretch

2 min Kneeling Forearm Stretch*



Video courtesy of Nate Palin



Clean & Jerk





Based on 1RM set 11Sept

Goal is to hold onto bar through the set.  You can do Touch and Go, or take a second to reset at the bottom if you like, but control the bar on the way down.



Half “Chelsea”

EMOM for 15 min

5 Pull-ups

10 Push-ups

15 Air Squats


Score=total successful rounds*

* If you cannot complete the work in a required minute, complete the round you are on and then rest the remainder of that minute. Start up the next round at the minute mark.  Just note, this means the minute you did not complete does not count in total successful rounds. Ex. In minute 10, I don’t finish at the end of the minute, so, when minute 11 starts, I am still finishing up the work of minute 10.  Once done, I stop and rest the remainder of minute 11, then start back up in minute 12.  I make all the work for the rest of the rounds, so my score will be 14 rounds


Scaling Options:

-Ring Rows(if 5 is way too easy, move feet out further in front of rings)

-Push Ups to box or bench

-Air Squat to target

X-tra (done on your own outside of class):

Clean Pulls


Add 50# to heaviest C&J weight from today


2 min Olympic wall squat test

2 min roll out hamstrings and quads



Sumo Deadlift


Increase weight ea set

With the 3×5 week, with less sets than last time’s 5×5, weight should be heavier. Maybe have the first set at or higher than the 3rd set done on 5×5 day.



16 min EMOM


Odd – 150M Row

Even – 10 Burpee Box Jump Overs (24/20)

Pretty straight forward EMOM. Can look at it one of two ways: sprint each section to get rest between, or pace it so you move directly from one move to the other without missing the minute time limit. That way you keep a steady (albeit higher) hear rate through the whole WOD. The choice is yours.



Reverse Hyperextension 3 x 15

Use a moderate weight


3×10 back extension on GHD

Video courtesy of Rogue Fitness.  Matt Chan properly demonstrates the back extension on the Rogue Abram GHD.





Bar Muscle Up work

Video courtesy of Dogtown Crossfit.  Dusty Hyland & Kelly Rooney demo and discuss the Bar Muscle Up with Josh Zayon.  Depending where you are skill-wise, try going through some of these drills today.  The hollow body with the PVC pipe everyone can do.  This will allow you to feel where your body should be at the top of a bar MU.  For the second drill, jumping up to the bar, try standing on a box and doing this drill.



“Down and Up the Hill”

30 Wall Balls (20/14)

25 KB Swings (53/35)

20 Thrusters (95/65)

15 Hollow Rocks

10 Supermans

5 Bar Muscle Ups

10 Supermans

15 Hollow Rocks

20 Thursters (95/65)

25 KB Swings (53/35)

30 Wall Balls (20/14)


Video courtesy of Team CrossFit Team Krav Magra.  Demo of a hollow rock.


Video courtesy of Parkside CrossFit.  Coach Randy Mulkey gives you the core movement: supermans



10 Min Handstand Walk work, or proficiency on shoulder taps/wall runs

Video courtesy of Barbell Shrugged.  Demo of a wall run/shoulder taps.  Great for learning how to shift weight from side to side in a handstand walk.


Heel cord mobility

Video courtesy of 77 CrossFit.  They designed this routine for prep work during the 2014 CrossFit Open for WOD 14.3.  Go through this whole cycle.




5@75%, 3@80, 2×2@85%


%based on 8Sept 1RM



4 Rounds For Time of:

45-second L-sit hold

30 Deadlifts (135/95)

15 handstand push-ups


Video courtesy of Reebok CrossFit One.  Quick breakdown on the L-Sit..

Set Up
– This can be performed on stationary parallettes, two boxes or a dynamic plane on a set of rings
– In a seated position, place the parallettes either side of the hips

– With a closed grip, straighten the arms, press down into the paralettes and elevate the legs from the ground
– Arms should be relatively close to the torso
– The knees should be higher than the hips with both legs straight
– Hold that position for the prescribed amount of time
– If any part of the body hits the floor, stop counting the seconds until you execute the L-Sit again



Pressing Snatch Balance – 2, 2, 2, 2, 2

Move up in weight if technique is solid, otherwise, work technique

Video courtesy of CrossFit HQ.  Pressing snatch balance, so the move is slower. Goal is to lock out right as you hit the bottom of the OHS, then stand all the way up to the top of an OHS before returning the bar to your back. This is a great timing drill.


Banded OH stretch – 3×1 min per arm






Front Squat


Increase weight ea set

With the 3×5 week, with fewer sets than last time’s 5×5, weight should be heavier.  Maybe have the first set at or higher than the 3rd set done on 5×5 day.



18 Min AMRAP:

44 Double Unders

22 Hang power clean 115/85

11 Chest-to-bar pull-ups


Scaling Options:

DU- 2:1 SU ratio w/10 min DU practice AFTER WOD

HPC – as needed

C2B – Chin above, or ring row



Triple Under practice – 5 min

Video courtesy of CrossRope Jump ropes.  Dave Hunt with some good pointers.


Attempt Toe2Bar/Butterfly C2B – 5 min

Give it a try!



Bench Press


Increase weight ea set

Last new move of this 6 week cycle of movements. Bench: pin shoulder blades into the bench, feet securely on the ground, have partner lift off, make sure you are set before they take the hands off the bar. Increase weight each round.



3 Rounds For Time of:
Run 400 meters
21 Sumo Deadlift High Pulls (75/55)
12 Burpees over the barbell


Video courtesy of CrossFit HQ.  CrossFit Level 1 Seminar Staff members James Hobart and Adrian Bozman break down the sumo deadlift high pull.


Scaling Options:

Run – 500m Row

SDHP – 75/45 ->55/35 -> 45/25




4×12 ea of

-Incline Dumbbell Press

-Decline push up

Hit 12 incline DB press, then go directly to decline push ups (suggest put feet up on bench or box and hands on floor). This is one set. Rest as needed between sets.


Doorway stretch* – 2×1 min per side



Clean & Jerk

5@70% of 1RM

3@ 75%


Based off 1RM from 11Sept



“Speal vs. Khalpia”
1 Clean & Jerk (155/105)

and a round of “Cindy” (5 pull up, 10 push ups, 15 Air Squats)

2 Clean & Jerks

and a round of “Cindy”

…and so on until you finish 10 C&Js and a round of “Cindy”

*A full squat is not required with the Clean & Jerks.


Video courtesy of CrossFit HQ.  This WOD came about after Jason Khalipa burst onto the CrossFit scene in 2008 and beat heavy favorite Chris Spealler.



Scaling Options:

C&J – 135/96, 115/85, 105/75, 95/65

Pull ups – ring row

Push ups – to bench or box



3 rounds not for time

Handstand walk 30’(or 50 shoulder taps)

KB OH walking lunge 30’ (switch arms at 15’)

Video courtesy of Ukuwoele.  Shoulder taps. This is to help progress to HS walk. Goal is to shift weight to one side, pick up the hand on the opposite side and touch shoulder, return hand, shift weight, lift other hand, touch shoulder.


Couch stretch – 2 min per leg

Pigeon pose on box – 1 min per side


Before we get to the WOD, a little video courtesy of CrossFit HQ…


today, we have slightly altered version….



Teams of 2:

Partner 1 does 100 double Unders

Partner 2 then does 100 Double Unders

Team completes 75 Cal Row (broken up any way they want)

Team completes 50 Total Dumbbell (45/30) step ups (24/20) these are broken up any way they want.


Teams can be m/m, f/f, m/f



Turkish Get ups

15 min working technique

Vid courtesy of CrossFit HQ.  Kettlebell guru Jeff Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.


Tabata roll out whole body

Start with left calf, roll out for 20 sec, take a 10 sec break then do right calf for 20 sec. Take a 10 sec break and do left hamstring,…etc until whole body is done.