S/S/S:

Sumo Deadlift

5×5

Increase weight each set

This will be our pull movement in this 6-week cycle. Again, there should be jumps per sets.

https://www.youtube.com/watch?v=ioo4LKjwQfg

Video courtesy of JTS Strength.  World Record holding powerlifter Dan Green breaks down 3 common mistakes lifters make in the sumo deadlift that are keeping them from moving heavier weights.

WOD:

Every 90 seconds for 15 min

2 Snatch deadlifts with snatch 1RM

20 Double unders

Video courtesy of Catalyst Athletics.  The snatch deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the snatch pull.

Scaling Options:

Snatch DL – 90% of 1RM

DU – 2:1 Single Under to Double Under ratio w/10 in DU practice after WOD

X-tra:

5 Rounds:

5 L-Sit Chin Ups

5 L-Sit Pull-ups

then…

Banded good mornings 3×15

Vid courtesy of Ivan Black.  L-chin up.

Vid courtesy of 501 CrossFit.  L-pull ups

S/S/S:

Snatch

5@70%, 3@ 75, 2×2@80%

Based off 1RM set 8Sept

This is why it is very important to keep track of your results.  Especially in Snatch and Clean and Jerk as many of the sessions for those will be % based.

WOD:

Tabata tasking:

50 Toe2Bar

50 Pull Ups

50 KB Swings (53/35)

Follow Tabata (20 sec work/10 sec rest) until all reps are finished.

Score = number of rounds (the 20 sec work) it took to complete all reps.

Scaling Options:

T2B – Knee2Elbow

Pull Up – ring row

KB swing – 35/25

X-tra:

4 Rounds not for time:

10 Glute-Ham Raise

10 GHD Sit Ups

Videos courtesy of Rogue Fitness.  Mark Bell and Jesse Burdick demonstrate how to use the Rogue GHD for GHRs and why it’s a useful strength training and mobility tool.

Matt Chan shows proper form for the sit up with the Rogue Abram GHD.

Banded OH stretch x 3 min per side

Note:  Due to personnel shortages, we may not have a coach available for most of this week.

S/S/S:

Front Squat

5×5

Increase weight each set

Video courtesy of Rogue Fitness.  Matt Chan hitting the finer points of  Front Squat.  This begins out next 6 week cycle of movements.  Front Squats: keep elbows high.  Jumps should be based on feel.  Even if it is only a 2.5 pound jump, progress per set.

WOD:

5 Rounds

4 Push Press (205/135)

3 Pistols (per leg)

2 False grip pull ups

Video courtesy of Gymnastics WOD.  Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl Paoli explains how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.

Scaling Options:

Push Press – 185/120, 165/110, 135/95

Pistols – to box or banded

False grip pull up-5 sec false grip hold at bottom of pull up

X-tra:

Using  Front Squat weight  add 90/50 #,

(Heavy, Heavy, more then you can front squat)

3 Rounds:

60 Second Front Rack Hold

60 Second Rest

Don’t step out of the rack in the Front Rack Holds. Simply come under the bar in Front Rack and stand up with the weight so it is not touching the J-hooks. While in the Front rack, try to point elbows as high as possible. The added load works to help increase flexibility, meaning a better front rack in FS and Cleans, etc….

S/S/S:

Clean & Jerk

15 minutes to set 1RM

https://www.youtube.com/watch?v=Bc-0lFV1KWQ

Video courtesy of USAW.  Time for a periodic test on the skill progressions we have been working with both the Clean and the Jerk.  Now they are just combined.  You will see a retest of this down the road.

WOD:

In honor of all those we lost 14 years ago…

The 9-11 WOD

2001m row

11 box jumps (30in/24in)

11 thrusters (125 pounds =125 deaths at The Pentagon)125/85

11 burpee to chest 2 bar pull ups

11 power cleans (175 pounds= AA Flight #175, south tower) 175/115

11 hand stand push ups

11 kb swings (70/53)

11 toes to bars

11 deadlifts (77k = Flight 77 = 170 pounds) 170/125

11 push jerks (110 pounds = number of floors in each tower) 110/65

2001m row

Since you will only have one bar, highly recommend you pre-stage your weights for the weight changes.

Scaling:

Box: 24/20

Thruster: As needed

B2C2B: Do burpee to PU

Cleans: As needed

HSPU: use box method

KB: 1.5/1

T2B: K2E down to knee raises

DL: As needed

PJ: As needed

X-tra:

Hi-five someone in class

S/S/S:

Tabata Roll Out

20 sec per body part, 10 sec rest between parts. Get all of front and back

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.

WOD:

12 EMOM:

Odd – 15 Barbell evil wheels (at least 25#s on bar)

Even – 15 straight leg sit ups (have bar right over knees)

Video courtesy of Simon Colley.  Not everyone has access to an ab wheel, evil wheels or a power wheel. The barbell makes a great substitute to help develop an iron trunk

Video courtesy of sleekmr2.  Putting the bar over the knees will help you not break at the knees. Think of these like GHDs.

X-tra:

Front Rack Mobility Drills

2 minutes per drill.

Video courtesy of CrossFit City Line. Drill One.

Video courtesy of Mobility WOD.  Drills Two and Three.

S/S/S:

pics courtesy of Crossfit HQ

Deadlift

5×5

Compare to 5Aug

Should see an increase per set from 6 weeks ago.

WOD:

5 Rounds for Max Distance

– 1 Min Walking Lunge w/ Kettelebell in any position(53/35)

– 1 Min Suitcase Carry with KB (can switch sides anytime during minute)

Measure out the distance from white line to white line. Go back and forth and  keep track of number of trips. Take that number x distance=score

X-tra:

4 Rounds not for time:

12 Reverse Hyperextension

20 banded good mornings

Video courtesy of Rogue Fitness.  Mark Bell and Jesse Burdick demonstrate how to use the Rogue Reverse Hyper.

Video courtesy of DeFranco’s Gym.  Banded good mornings very simple, yet very effective, exercise to help strengthen the hamstrings, glutes and lower back.

Hang from pull up bar – accumulate 4 minutes

S/S/S:

pic courtesy of Hookgrip

Snatch

15 min to set 1RM

Time for a periodic test on the skill progressions we have been working with Snatch.  You will see a retest of this down the road.

#progression

WOD:

3 Rounds for Time

20 Kettlebell Snatch Left Arm (53/35)

20 Double Unders

20 Kettlebell Snatch Right Arm (53/35)

20 Double Unders

20 Kettlebell Goblet Squats (53/35)

20 Double Unders

X-tra:

Pistol practice – 10 min

https://www.youtube.com/watch?v=FQsdqNs6qEQ

Video courtesy of Sergio Factuar.  A good progression for those struggling with pistols.

Olympic Wall stretch – 4 min

Video courtesy Paradiso CrossFit.

NOTE:  Due to Labor Day hours, there won’t be any meeting up at 0530 Monday.  A coach will be there at 1000 for anyone who wants to meet up.

S/S/S:

Back Squat

5×5

Compare to weight used 3Aug.

This is Re-Test Week! Should see an increase per set from 6 weeks ago.

WOD:

For Time:

800M run cash in

then…

21-15-9

Deficit Hand Stand Push-Ups (as much as you can handle)

Chest-2-Bar Pull Ups

X-tra:

For those looking for extra work after the WOD to increase their skills and build on the work done in the WOD.

Med Ball Russian Twist x 50 Total

Couch stretch – 2 min per leg

https://www.youtube.com/watch?v=GefmYOxdY9c

Video courtesy of David Hall.  Med ball Russian twists.

Video courtesy of Mobility WOD.  Kelly Starrett demonstrating the couch stretch.

S/S/S:

Jerk (from blocks)

10,9,8,7,6

Increase weight each round

Goal is the last rep of each set should take everything in you (without negating safety) to complete. Make jumps based off feel

WOD:

12 Min AMRAP:

8 Overhead Squats (115/85)

16 GHD Sit Ups

24 Lateral Jumps(Length of bar from plate to plate)*

*For lateral jumps, stand a foot or so behind your barbell, facing forward, lined up evenly with a plate on the bar(start on either side). Perform a lateral jump(sideways jump) where you land even with the plate on the other end of the bar. Whole time, you are facing forward. Land soft and don’t let the ankle roll.

Moblity:

Y-T-W-L on Incline bench

Video courtesy of Tom Conner.  This movement is used mainly as a rehab/injury prevention tool.  So, stay light.  Would not go any higher than 5# DBs.

WOD:

5 Rounds:

In 2 min complete:

-250M Row

-Remainder of time, max reps Double Unders

Rest one minute between rounds

Score = total number of DUs