S/S/S:

Turkish Get-ups

4×2 increasing weight as comfortable

Video courtesy of Technique WOD.

WOD:

3 Rounds, NOT for Time:

10 air squats w/10 sec pause at bottom

5 push ups w/5 sec negative

3 Strict pull ups w/5 sec negative

Point of this WOD is mechanics of the movement and tight core during the hold/negative portions

Scaling Options:

Air Squat – to range of motion

Push ups – off a bench or box

Pull ups – jumping w/slow negative

X-tra:

Tabata roll out – whole body

S/S/S:

Deadlift

5×5

Increase weight ea set

Compare to 28Oct

Picture courtesy of CrossFit Mildenhall.  When you deadlift, which form is more like yours?  If you are more like the one on the left, don’t fret.  We will help correct this during movement prep.  Fix your form=you get stronger=you get more fit=you live longer, better = you’re welcome.

If you have hit all days on this cycle, you should see a good jump in your 5X% numbers. Aim to start your first working set with roughly the weight you used for your 3^rd working set last time around.

WOD:

2 Rounds For Time

30 Wall Ball(20/14)

30 Burpee Kipping pull-ups

800m Run

https://www.youtube.com/watch?v=oD_wlSRc3A4

Video courtesy of Chris Butler.  Demonstration of burpee to kipping pull up/

Scaling Options:

-WB – 14/12

-Burpee PullUps -Burpee Jumping Pull up

-If no run, 1K Row per round

X-tra:

Reverse hypers

4×12

Perfect form on each rep

Increase weight ea set as well

Hang from Pull up bar for total of 2 min.

Every time you drop, the clock stops.  It starts back up when you are back on the bar.

S/S/S:

15 min to set Snatch 1RM

15 min to set 1RM Clean & Jerk

Compare to 20Oct

This is a test to see how your mechanics are working. Goal is getting the best 1RM with perfect form. If you sacrifice form to get more weight, you’re missing the point.  But to give you an idea of what great mechanics honed over years of training are capable of…

Videos courtesy of HookGrip.  Wu Jingbiao (56) – with a 139kg (305.8 pound) Snatch for a World Record.  Yes, it’s damn-near 3x his bodyweight. And…

Alexey Lovchev (105+) – 264kg (580.8 pound) Clean and Jerk Breaking a 10 year old World Record

Now, who’s ready to lift?!

WOD:

For Time:

Run 1 mile*

*Every minute, stop and do 10 Air Squats

Scaling Options:

If you can’t run – Row 1600m

Every 2 minutes, stop and do 20 Air Squats

X-tra:

Snatch Balance

3,3,2,2,1,1

Increase weight each round, but hit each rep perfect. If form goes south, decrease weight

Banded hamstring stretch – 2 min per side

Video courtesy of Technique WOD