Video courtesy of Gymnastics WOD.
Score = #of sets. Low number wins
Scaling Options:
Body rows – put a bar on the squat rack where it is just a bit out of reach if you were lying right under it. Use straps to keep it attached to rig
7 rounds to set max height
*Only 1 OHS per set. So, perform three touch&go Power Snatches, then after you lock out on the second PS, go into an OHS. Once done with the OHS, put the bar down and prep for the next set. We have added one more rep per set from the last time we did these. Try using the same or heavier weight this week, but don’t let form go to hell. Remember, for Touch & Go, as you are coming down, start locking in your position so when you touch the ground you are in the exact position you would be in if you started a fresh rep. No rounded back, no arm bend, no hips up too high.
*Every two minutes complete 10 Toe2Bars
Yes, step downs for the jumps. This means no jumping off the top of the box. This should allow you to maintain a good pace throughout. Just every 2 minutes, make sure you knock out 10 T2Bs.
Scaling Options:
BJ – 24/20
T2B – K2E or lying T2B
Rest time is jog back to start
Increase weight ea set
Video courtesy of CrossFit HQ.
Scaling Options:
N/A
Increase weight ea set
Video courtesy of CrossFit HQ. So begins our next cycle’s OH movement. Just as before, you should be really working for that last rep on these sets. If not, you’re going too light. Keep you ribs tucked down, feet hip width to shoulder width apart and legs locked out prior to pressing up.
7 min AMRAP:
5 Front Squats (155/ 115)*
7 Bar Facing Burpees
*Weight comes from the ground. No racks
There will be a retest of this in a few weeks
Scaling Options:
Front Squats – As needed
Handstand Walk Practice – 10 min or
Every 2 min for 10 min – 50 Shoulder taps
Banded OH stretch – 2 min per side
Increase weight ea set
*Only 1 Jerk per set. So, perform two touch&go Power Cleans, then after you lock out on the second PC, go into a Jerk. Once done with the Jerk, put the bar down and prep for the next set.
CrossFit Open WOD 13.2
10 Minute AMRAP
– 115/75 pound Shoulder to overhead, 5 reps
– 115/75 pound Deadlift, 10 reps
– 15 Box jumps, 24/20″ box
Video courtesy of the CrossFit Games.
Scaling Options:
Bar weight – as needed
Box Jumps – 20/16
Video courtesy of Mobility WOD. Will do some feathering and mashing first
Video courtesy of CrossFit HQ. Your body position at the start of the dip is one of the most overlooked areas. If you set up properly and keep the body in optimal positioning, you conserve energy to knock out more reps.
pic courtesy of CrossFit HQ. Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
Scaling Options:
If you can’t do Ring Dips, try stationary dips, or dips off a box. If that doesn’t work, do dips off a bench
Increase weight ea set
Video courtesy of Catalyst Athletics.
Purpose: The clean deadlift is the most basic strength development lift for the pull of the clean. Lifters will be able to manage somewhat heavier weights than in the clean pull, and the slower speed will allow more focus on posture, position and balance, so that these things can also be strengthened and practiced. In addition to a basic strength builder, the clean deadlift can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.
Execution: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.
Notes: There is no set speed for the clean deadlift. Some lifters will perform them fairly quickly, but they will always be slower than the clean pull. A more controlled speed will improve postural strength development and balance practice. Straps are used for the lift unless a lifter is intentionally using the lift to also train grip strength. Often after reaching the top, lifters will return the bar to the floor by dropping it. Maintaining some control, even if not a particularly slow speed, will increase the effectiveness of the exercise.
Once Partner 1 finishes the carries, switch work and keep going
Rest 3 mins
Switch when partner hits 15 Cals
Score is all Abmat situps and all KB swings
Scaling Options:
KBs – 35/25
Spend 5 minutes rolling out thoracic and legs
Get the Lacrosse ball out to pressure glutes
Video courtesy of Mobility WOD
5X2 + 1 Overhead Squat*
*Only 1 OHS per set. So, perform two Touch&Go Power Snatches, then after you lock out on the second PS, go into an OHS. Once done with the OHS, put the bar down and prep for the next set.
Rest between reps is 1:1 of working time.
Scaling Options:
Bad Knees? Row 250Mx3, then 500M x 3
2 min per side per move
Big shout out to Coach Ed who is now running Iceman CrossFit up in Eielson AFB, Alaska. Look forward to seeing great things up there!
Increase weight ea set
This starts out new cycle of movements. Remember, your goal is to increase weight every set and successfully get all reps. Do not sacrifice form for weight. At the same time, don’t sandbag.
Scaling Options:
Pistols – Banded or arm assist or 3x air squats
Pull-ups – Ring rows
Video courtesy of Rogue Fitness. Most everyone is familiar with how to do a GHD sit up, but in case you are not familiar with the Glute Ham Raise, here it is.
Video courtesy of Mobility WOD. You’re going to see this during the warm up today, but want you to do afterwards as well.
Increase weight ea set
Compare to 2Nov
1 Min rest between rounds
Scaling Options:
Thrusters – 95/65. 85/55 75/45
No scale for DUs (if you don’t have them, consider this practice time)
Why? Because the programmer is a meanie….just kidding…well, maybe not totally….. But seriously, the reason there will be no scale for DUs today is we want EVERYONE to work the double under SKILL. Doing Single Unders will not improve your double unders. It will help you get good body control…for single unders. But if we don’t give you practice in the movement of Double unders, how will you improve?….I have a feeling we will see a lot of first time Double Unders.
If unable to do a MU, work progressions. If able to do kipping, work strict. If able to do strict, work on unbroken reps
Joint Strike CrossFit 