S/S/S:

Bench Press

10,9,8,7,6

Increase weight each round

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

WOD:

3 Rounds For Time:

250m row

10 push press at 115/75

Rest exactly 3 minutes

3 Rounds For Time:

3 bar muscle ups

10 power clean at 115/75

Score= total time minus 3 min

The clock will keep running during this WOD. Once you finish the first 3 rounds, you must look at the clock and figure out 3 minutes from that point to start the next part of the WOD.

Scaling Options:

– Row – 200M run

-Push Press – as needed

-Bar Muscle Up – 2 burpee to Chest2Bar pull up per MU

-Power Clean – as needed

X-tra:

Handstand Walk – 60 feet or 120 shoulder taps

Doorway stretch – 2 min per side

Mobility:

Heel Cord Work

Video courtesy of CrossFit 77.  Starting at the 1:43 mark will be what we cover today.  We want to really open up the calves and achillies area.

Plantar mash

Video courtesy of Foot Pain Team.  In this video you will learn how to give your foot a massage with a tennis ball to help alleviate plantar fasciitis symptoms and other causes of pain in arch of foot.

WOD:

3 min to complete:

-200m run

– AMRAP Unbroken Reps Wallballs (20/14)

Rest 1:30

3 min to complete

–  200m Run

– AMRAP Unbroken Reps OH Walking Lunge (45/25 plate OH)

Rest 1:30

3 min to complete

– 200m Run

– AMRAP Unbroken Reps Alternating Dumbbell Snatch (Heavy)

*Score is total Reps of Wallballs, Lunge, Snatch.

So, for the unbroken reps, once you drop the med ball, drop the plate from OH, or completely let go of the DB, you are done. Your score is total unbroken. For the alternating DB Snatch, as the DB is coming down, you will grab it with both hands so as it touches the ground, the hand that will use it for the next rep is set ready to go.   If the weight stays on the ground more than a 2-second count, you are done. If you hold the wall ball more than 2 seconds before going into a squat, you are done. If you stand for more than 2 seconds during your lunge, you are done.  See how far you can push yourself to go unbroken.

Scaling Options:

Run – 250M row

WB – 14/12

OH WL – 25/15

X-tra:

8 rounds Not For Time

4 Alternating Turkish Get Ups

30 sec banded hamstring stretch per leg

S/S/S:

Hi Hang Clean&Jerk

1,1,1,1,1,1

Increase weight each set*

Video courtesy of Lift Lab Co.  Similar to the High Hang Sntach, start by standing with the weight, give a slight dip, and violently extend the hips and shrug. Top of the shrug, drop under the bar FAST and catch it at the bottom of a front squat. Stand up, set up and Jerk. *Again, only move up in weight if form is perfect. Otherwise, stay lighter and work technique.

WOD:

EMOM x 7 mins:

     10 Overhead Squats (95/65)

     Max Double Unders in remaining minute

(score = total DUs)

If during a minute, you can’t finish the 10 OHS, then finish the reps and rest the remained of the minute. Just means you will have a zero of DUs for the minute.

rest for 3 minutes then…

     90 seconds – Max Strict Handstand Push Ups

then

     90 seconds – Max kipping HSPU

Scaling Options:

OHS – as needed

No scale on Double Unders.  If you don;t have DUs, then after your OHS, the remainder of the minute will be practice.  SOunds like a good day to get them!

Strict HSPU – strict seated DB press As Heavy As Possible (AHAP)

Kipping HSPU – same as strict

X-tra:

Accumulate:
 40 Hollow Rocks
 40 Supermans

S/S/S:

Sumo Deadlift

10,9,8,7,6

Increase weight each round

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

WOD:

3 rounds:

400m run

15 burpee box jumps* (30/24)

*after every 5 burpee box jumps – 5 Unbroken Toes to Bar (so 15 per round total)

Scaling Options:

Run – 500M row

BBJ – 24/20

T2B – K2E or lying T2B

X-tra:

3 Rounds Not For Time:

10 Walking Lunge w/ light DB

10 Bulgarian Split Squat w/ light DB

10 step ups w/ light DB

Video courtesy of Strength Camp.  Bulgarian Split Squat

Couch stretch x 2 min per side

S/S/S:

Hi Hang Snatch

1,1,1,1,1,1

Increase weight each set*

Video courtesy of Catalyst Athletics.  For the high Hang Snatch, grab the bar with a snatch grip, stand up with the weight with hips fully locked out. Take a slight dip down and violently extend the hips and shrug HARD. At the top of the shrug, drop under the bar FAST!

*Only move up in weight if form is perfect.   Otherwise, stay lighter and work technique.

WOD:

18 Min Time Cap

5 Rounds:
11 Hand Rel Push ups
Row 200 Meters
28 Butterfly Sit-ups
Row 200 Meters
14 Box Jumps (24/20)

2min break, then…

2 min Max Effort Pull Ups

Scaling Options:

Push Ups – off bench

BF sit ups – anchored situps

BJ – 20/16

If no row, then 200M run per

Pull Ups – ring rows

X-tra:

3 sets

15 Lateral Shoulder Raises (Light Weight)

Video courtesy of Expert Village

Doorway Stretch – 2×30 sec per side

S/S/S:

Front Squat

10,9,8,7,6

Increase weight each round

So, this starts our higher rep phase. Goal is the last rep of each set should take everything in you (without negating safety) to complete. Make jumps based off feel

WOD:

For Time:

42 Double Unders

21 Russian KB Swings (70/53)

30 DU

15 Russian KB Swings

18 DU

9 Russian KB Swings

Scaling Options:

KB – 53/35

DU – 2:1 SU ratio

X-tra:

Pendlay Row – 4×15

Video courtesy of Glenn Pendlay

Heel cord mash x 2 min per side

Mobility:

Shoulder work

Video courtesy of Mobility WOD.  Preview of what we are going to go through.

WOD:

Reps 10-20-30 for time of:

-Unbroken Wall Balls* (20-14)

-Unbroken KB Swings* (53/35)

200 meter run after each round

*Each time a set has to be broken up, you owe 10 burpees after all rounds are complete.

Time ends after all burpees are completed.

Scaling Options:

WB – 14/12

KB – 35/25

X-tra:

3 rounds

1 min max sit-ups

Rest 30 seconds between rounds

Goal – same rep range for all sets.

S/S/S:

Bench Press

5×3

Increase weight ea set

Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

WOD:

12 min AMRAP:

3 Box Jumps (24/20)

3 Sumo Deadlift High Pull (75/55)

Add 3 to each for each round (3,3; 6,6; 9,9…)

Pace this out. Think ahead what your unbroken range is on both moves. Would suggest aiming a rep of two lower and see which round that rep range would fall in. You can try to go unbroken leading up to that range, but once you hit that range, any rounds thereafter, would suggest breaking up reps to allow you to keep going.

X-tra:

Snatch High Pull   3,3,3,3,3,

Increase weight each round (Go Heavy!)

Video courtesy of Catalyst Athletics

2 min hang from pull up bar

Stop clock every time you have to drop from the bar.  Other than holding your grip, allow shoulders and back to relax.   Point of this is to decompress the spine.

S/S/S:

Clean and Jerk from blocks(right above knee)

2×2 @ 70%

2 @ 75%

Based on 1RM set 11Sept

Video courtesy of Doug Chapman.  So, similar to the snatch from the blocks, set the blocks up so the bar is right above your knee. Get the shins vertical, pull the bar into the body, when the bar is about pocket height, explosively extend and drop under. Stand up, reset the body for the Jerk.

WOD:

4 Rounds:

4 Power Cleans (185/130)

8 Chest to Bar Pull Ups

Four 20yd shuttle sprints

For the shuttle sprints, start at the white line, run to the 20yd mark, touch that mark with your right hand, run back to the white line, touch with your left hand, run back to 20 yd mark, touch with right hand, run back to white line.

Scaling Options:

PC – as needed

C2B Pull Ups – Chin above pull up.  If can’t do those, go Jumping Pull Ups.

X-tra:

3 Rounds not for time:

15 GHD sit ups

15 Reverse Hyperextensions (use light weight)

Focus on form, not speed

Pigeon pose on box x 2 min per side

Keg drill – 5 min

Video courtesy of CrossFit HQ.  Keg Drill

S/S/S:

Sumo Deadlift

5×3

Increase weight each set

Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

WOD:

EMOM for 12 min

Min 1,4, 7,10 – Ring Dips (10/8 reps)

Min 2, 5, 8, 11 – 4 Alt Pistols

Min 3, 6, 9, 12 – False Grip  Pull Ups (6/4 reps)

Scaling Options:

Ring Dips – box dips

Pistols – banded or to target

False grip pull ups – false grip holds (15/10 sec)

X-tra:

10 min Muscle Up practice either ring or bar.

Work technique.  If you have them, try stringing reps.  If you don’t have them, work progressions.

Dual banded hamstring stretch x 2 min per side

Video courtesy of Barbell Shrugged