2015-12-31

S/S/S:

Back Squats

10,9,8,7,6

 

Increase weight ea set

 

WOD:

3 Min Max Effort Row (cals)

 

1 min break then…

 

15 Min AMRAP:

30 Double unders

10 Goblet Squats (70/53)

3 shuttle runs (down and back=1) length of white box

 

On the goblet squats, it is perfectly acceptable to bear hug your weight, just keep your elbows close to the body as possible.

 

Scaling Options:

DUs – 2:1 Single Under ratio with 10 min of DU practice AFTER WOD

Goblet Squats – 55/35

 

 

X-tra:

50 Reverse Hypers

50 GHD Sit ups

2015-12-30

S/S/S:

Power Clean(Touch & Go on PC)

 

5X4+1 Jerk

Like the last cycle, we add an additional PC to the sets, so watch body position on the T&Gs.

 

WOD:

3 Rounds Of:

45 Seconds – Max Effort Thrusters 95/65#

30 Sec Rest

45 Seconds – Max Effort Unbroken Pull-ups*

1:30 Rest

*The goal is as large of an unbroken set as possible. If you fail before the :45 allotted, rest for as long as it takes to complete another large set and finish out the :45

 

Scaling Options:

Thrusters – As needed

Pull ups – Ring Rows

 

X-tra:

3X 10 hollow rock w/PVC overhead

 

4×0:20 Thoracic Spine Barbell Stretch

T-spine stretch

2015-12-29

S/S/S:

Strict Press

5X3

 

Increase weight ea set

Lower reps than the last two weeks, so look to go even heavier

 

WOD:

5 rounds for total time of:

15 6″ Target Burpees (as fast as possible)

20 Unbroken Wall Balls 20/14*

 

Rest 1:00 after each round

*If you drop the ball or stop doing reps before you hit 20 in any given round, you must start back at zero for that round.

Suggest measuring the 6” target on the wall ball wall, that way it cuts down on traveling from one movement to the next

 

Scaling Options:

WB – 14/12

 

X-tra:

Handstand Work

3 rounds

0:30 Handstand Hold (get toes and nose toucing wall)

20 Shoulder Shrugs in HS

20 Shoulder Taps in Hs

20 Straight Arm Hip Taps in HS

2015-12-28

S/S/S:

Clean Deadlift

5×3

Increase weight ea set

Lower reps than the last two weeks, so look to go even heavier.

WOD:

5 Rounds For Time

15 Power Snatches (95/65)

15 Toes 2 Bar

15 Box Overs (24/20)

 

Don’t let the higher reps on Power Snatch make your start rounding your back. As you descend each time to start your rep, flatten the back, look straight ahead, and as soon as the bar hits the ground, get the body properly set, then go into the next rep.

 

Scaling Options:

PS – as needed (shoot for 50% of 1RM)

T2B – K2E or lying T2B

BJOs – 20/16

 

X-tra:

3 Attempts at Max Effort straight-leg L-Sit on Parallettes*

(can sub in boxes, dumbbells, etc… as long as your body is off the ground)

 

*If your max effort sets are not at least 0:20, accumulate 1:30 in total time.

2015-12-24

NOTE:  The Warrior PT Tent is on Holiday hours today.

S/S/S:

Power Snatch (Touch & Go on PS)

5X4 + 1 OHS

 

WOD:

“The 12 Days Of Barbell”

 

For Time:

 Weight (95/65#)

 1 Deadlift

 2 Hang Power Cleans

 3 Front Squats

 4 Shoulder Press

 5 Back Squats

 6 Push Press

 7 Thrusters

 8 Squat Cleans

 9 Push Jerk

 10 Hang Power Snatch

 11 Overhead Squat

 12 Sumo Deadlift High Pull

 

So, goes to the tune of “12 Days of Christmas”. So, 1 DL, 2 Hang PCs, 1 DL. 3 FS, 2 Hang PCs, 1 DL…etc until you get through all 12 rounds.  Happy Holidays!!!!

 

 

 

Scaling Options:

Adjust bar weight as necessary, but keep weight same for all movements, unless you have an injury and have to modify.

 

X-tra:

Go finish last minute Christmas shopping

2015-12-23

S/S/S:

Back Squats

 

5X3

Increase weight ea Set

We start this cycle’s 5X3. Lower reps than the last two weeks, so look to go even heavier.

 

WOD:

EMOMx12

Odd: 30 Double Unders

Even: 6 unbroken Deadlifts, 275/185

 

Scaling Options:

DU: 2 X SU with 10 min DU practice AFTER WOD

DL – shoot for 75% of 1RM

 

X-tra:

Reverse Hypers – 4X15

 

Cobra pose to downward dog

Spend 1 min in each position. Go through twice.

2015-12-22

S/S/S:

Strict Press

 

3X5

 

Increase weight ea set

Should see more weight go up than the 5×5 week as you have less sets, so push for it!

 

WOD:

Tabata Mash-up

With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:

Wall Balls, 20/14

Toe 2 Bar

Row, for cals

KB Swing (53/35)

 Complete all 8 intervals of one movement before moving to the next. Score is total reps (and cals) for each movement

Pre-set up all needed equipment so when you finish the 8th set on one, that 10 sec break will give you enough time to get to the next movement.

 

 

Scaling Options:

WB – 14/12

T2B – K2E or lying T2B

KB – 35/25

 

X-tra:

Heel cord stretch/mash x 2 min per

Pigeon pose – 2 min per leg

2015-12-21

S/S/S:

Power Clean(Touch & Go on PC)

 

5×3 + 1 Jerk

WOD:

21 Front Squats, 115/75

21 Burpees

21 Pull-Ups

15 Push Press, 115/75

15 Burpees

15 Pull-Ups

9 Thruster, 115/75

9 Burpees

9 Pull-Ups

 

Scaling Options:

Adjust bar weight as needed. Goal is to get through set of 21 with no more than one breakup of the reps.  Unbroken would be better

X-tra:

5×3 Pressing Snatch Balance + Overhead Squat

Videos courtesy of CrossFit HQ.  So, one rep is one Pressing Snatch Balance, stand all the way up w/bar OH and then do one Overhead Squat

 

5×3 Snatch Balance + Sots Press

So, one rep = regular Snatch Balance, then, from the bottom of the catch, perform a sots press

 

 

 

2015-12-18

S/S/S:

Clean Deadlift

3X5

 

Increase weight ea set

WOD:

4 Rounds For Time:

250m row

3 deadlifts (135/95)

5 power clean (135/95)

7 push press (135/95)

 

1 min rest between rounds

The clock will keep going. When you finish the Push Press per round, look up at the clock. You will start your next round 60 seconds later, no sooner.

 

Scaling Options:

Scale bar weight as needed.  But, use same bar for all movements.

 

Xtra:

Reverse hyperextensions 4×12

Hang from rings x 2 min

Roll out posterior chain x 2 min