S/S/S:

3 Position Clean & Jerk (hang, right above knee, floor) *

3X75%, 3×80%, 2×85%

Based on 1RM set 20Oct

* Only one jerk per set

WOD:

4 rounds on 3min clock

500m Row or 400m run

Max Power Cleans 135/95

Rest 1 minute

*Score is number of PC’s from all 5rounds

So, at the start of each 3 min, knock out either a 500M row or 400M run. With the remaining time, go max reps on Power Cleans. With the minute break between rounds, should see an all-out effort per round.

Scaling Options:

PC – use 70% of 1RM

X-tra:

5X3 Seated box jumps

Increase height every set

Video courtesy of the CrossFit Journal.  CF Powerlifting Cert instructor, Shane Sweatt with some knowledge bombs on seasted box jumps.

S/S/S:

Overhead Squats

5×3

Increase weight ea set

So begins the 5×3 part of the cycle.  With shorter rep range, should be able to go heavier than what was used in the 3×5 week.

WOD:

3 Rounds For Time:

15 pull ups

15 GHD sit ups

12 toes to bar

12 Hollow Rocks

If you can go unbroken per move, awesome. If not, plan out your break up of reps. The goal is to avoid failing out and then wasting more time trying to recover after hitting fail. Would rather you stop a rep or two shy of failure, shake out, and get back on the movement.

Scaling Options:

Pull ups- ring rows

GHD – ab mat sit up

T2B- K2E or laying T2B

Hollow rocks-hollow rocks w/bent knee or arms down

X-tra:

“Limber 11”

Video courtesy of DeFranco’s Gym.  Just in case you forgot the order…

The base gym will be open holiday hours today (0900-1800 I think), so no 0530 class this morning.  If one of our coaches will be there in the AM, we will post about it here and on Facebook.  If not, please feel free to accomplish this Hero WOD on your own.

WOD:

“Nutts” 

For Time:

10 Handstand push-ups
15 Deadlifts (250/175)
25 Box jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double-unders
Run 400 meters with a 45lb plate

pic courtesy of C Street Barbell.  Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Scaling Options:

HSPU – Wall Walks(get nose to touch wall), if fail out, seated DB OH press – AHAP

DL – as needed(75% of 1RM)

BJ – 20/16

Pull ups – ring rows

WB (14/10)

DUs- 2:1 SU

Plate run – 25#

X-tra:

Roll. Out. Everything.

Hi five two people!

S/S/S:

Behind the Neck Push Press

3X5

Increase weight ea set

Weight should be heavier since sets are less than the 5X5 week. Aim to start at a minimum the weight used in set 3 of the 5X5 week. Aim to go higher.

Video courtesy of Speed Power Fitness.  Some good tips and tricks for the BTN PP.

WOD:

12 min EMOM:

min 1 – 30 sec Max Effort – Box Jump Overs 24/20

min 2 – 30 sec Max Effort – Russian KB swings (70/53)

min 3 – 30 sec Max Effort – Plyo Push Up

*repeat this order through all 12 min

score = total reps

Video courtesy of Paradiso CrossFit.  This is the Plyo Push up we will do today

Scaling Options:

BJOs – 20/16

KB – 53/35

Plyo Push Up – Hand Rel Push up. If no-go, use Regular push-ups. If fail out on those, push-ups off bench

X-tra:

Plank hold – 2 min, every ten seconds, take one foot off the ground. Alternate feet.

1 min hang from pull up bar

S/S/S:

3 Pos Snatch (hang, right above knee, floor)

2X75%, 2×80%, 1×85%

Based on 1RM set 20Oct

These will be heavier than what you used on 30Oct, but keep your form on point.

WOD:

15 Min AMRAP:

5 Kettlebell Snatches (53/35 – left)

5 Kettlebell Snatches (53/35 – right)

5 Burpee over KB

Video courtesy of Rogue Fitness.  For KB snatch, KB does NOT have to go to the floor each rep.  Consistency is the name of the game here.  Don’t blow your energy on the first minute and be dead before you hit the 10 min mark.  For burpee over KB, face you KB, drop down for a burpee, come up and hop over the KB.

Scaling Options:

KB weight – 35/25

If hopping over KB is too tough, scale to walking over

X-tra:

10 min goat work – work on your suckiest skill

Shoulder mash – 2 min per side

Video courtesy of Mobility WOD.

S/S/S:

Deadlift

3X5

Increase weight ea set

Weight should be heavier since sets are less than the 5X5 week. Aim to start at a minimum the weight used in set 3 of the 5X5 week.  Aim to go higher.

WOD:

4 Rounds For Time

Run 200M

20 Evil Wheels*

Run 200M

20 Double-Unders

Video courtesy of Paradiso CrossFit.  just in case you forgot what Evil Wheels were….

Scaling Options:

Run – 250M row

Evil Wheels – shorten range of motion

DU – 2:1 SU

X-tra:

Reverse hyperextensions – 3×20

Roll out thoracic area – 2 min

Mobility Day:

The Limber 11

1. Foam Roll IT Band: 10-15 passes

2. Foam Roll Adductors: 10-15 passes

3. SMR Glutes (lax ball): 30sec. – 2min.

4. Bent-knee Iron Cross x 5-10 each side

5. Roll-overs into V-sits x 10

6. Rocking Frog Stretch x 10

7. Fire Hydrant Circles x 10 fwd/10 bwd

8. Mountain Climbers x 10 each leg

9. Cossack Squats x 5-10 each side

10. Seated Piriformis Stretch x 20-30sec. each side

11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

Video courtesy of Joe DeFranco.  As hard as we all work, one of our most overlooked areas of concern is recovery.  Today, we slow it down a bit and focus on a routine that will help mobilize a ton of the body.  Enjoy!

X-tra:

More Mobility! 

Roll out whatever hurts.

S/S/S:

3 Position Clean & Jerk (hang, right above knee, floor)

2X75%, 2×80%, 1×85%

based off 1RM from 20Oct

WOD:

10! (10, 9, 8…1)*

Walking Lunges with KB 55/35 per side

Pullups

*Make the goal of the athletes to go unbroken in each section. Meaning, get all 10 lunges done with no break, then catch your breath as you move to the pull up bar.  Once you jump on, get all 10 reps without dropping off.  Then do the same for the 9s, then 8s, etc…  This should be there GOAL. If it is not reachable, then manageable chunks.

Scaling Options:

Lunge weight – 35/25

Pull Ups – 2xbody row

X-tra:

Pendlay Row

4X8

Video courtesy of Glen Pendlay

Back Extensions on GHD – 4X15

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Weight should be heavier since sets are less than the 5X5 week. Aim to start at a minimum the weight used in set 3 of the 5X5 week.  Aim to go higher.

Video courtesy of CrossFit HQ.  When getting the bar overhead, think “Armpits forward” over “shrug up”

WOD:

“Jenny”

20 min AMRAP

20- OHS 45/35

20- Back Squats 45/35

400m Run

Pic courtesy of CrossFit HQ.  U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Scaling Options:

OHS – 35/25

BS – 35/25

Run – 500M row

X-tra:

Banded OH stretch – 2 min per side, switching every 30 sec

Pigeon pose on box – 1 min per side

S/S/S:

Behind the Neck Push Press

5X5

Increase weight per set

Make jumps based by feel, but last set you should really be pushing to move the weight and keep good form.

Video courtesy of CrossFit HQ.  Grip should be right outside shoulders.  Keep torso upright.  Take a big breath, do a very shallow (but controlled) dip and then drive through your heels and extend the knees and hips.  As the hips open, use the upward momentum of the bar to lock out overhead.  Don’t let elbows go behind you on the bottom.  Also, as you bring the bar back down to your traps/upper back, as the bar touches, bend the knees to absorb the shock.

WOD:

“Tabata Mash: The Frannie Mix tape”

Tabata Thrusters (95/65)*

1 min break

Tabata Pull ups

1 Min break

Tabata Double-Unders

1 Min Break

Tabata Ab Mat Sit Ups

Score = total reps

*Tabata = 8 rounds of 20 sec work, 10 sec rest.  So, do all sets of Thrusters before going to Pull Ups, and all pull ups before going to ab mat sit ups.

Scaling Options:

Thruster weight – as needed

Pullups – scale to banded strict pullups

DUs – scale to single unders

X-tra:

2 min of alternating downward dog/cobra 20 sec holds

Heel cord mash with bar – 2 min per

Couch stretch – 3 min per side