Increase weight each set
The sets this week go down to three, so aim to increase weight over last time. Shoot for the weight you used in set 3 of the 5×5 week to start
Scaling Options:
Box Jumps – 20/16
S2OH – as needed
So, set up at your bar for a clean, perform a clean shrug (go through the clean all the way to violently extending the hips and shrugging hard), then reset at the high hang (slight bend in the knees) and perform a hang clean, then bring the bar back to the ground, set the body for a clean, perform a full clean, then at the top, and this week, perform 2 Jerks at the end of each set..
Scaling Options:
Row – run 800M
Power Snatch -as needed
HSPU – ab mat under head -> Seated DB press As Heavy As Possible
Increase weight each set
Video courtesy of Rogue Fitness. For anyone who missed last week and not sure on how to do a Zercher Squat, here is the demo.
Video courtesy of the CrossFit Games. As we have been doing for the last few weeks, we are going to start ramping up the METCONS in prep for the 2016 Worldwide Open. Time to start cranking that engine!
Scaling Options:
Toes 2 Bar -> Dead hang Knees to Elbow or laying Toe2Bar
Wall Ball 14/12
Cleans – as needed
Muscle-up -> Pull-up -> Ring Rows
Videos courtesy of Mobility WOD.
For the jump squats, Get to the bottom of an air squat, and as you come up, build momentum and jump at the top. Have the jump come from the hips more than pushing up on the calves. For the DUs, if you have DUs, get to 20 anyway you can, even if it is one at a time. If you don’t have DUs, aim for 20 attempts. If you can’t make 20 in a minute, cut reps on DU attempts to 15 or 10. No SUs today. It’s about working the technique.
Scaling Options:
DUs – 20 attempts – no scaling to SUs
Focus on form
Video courtesy of Team CrossFit Krav Maga
Increase weight each set
Video courtesy of Rogue Fitness. Mark Bell going over the Floor Press. Only difference is, today we’ll be using a regular bar (unless the gym wants to buy multi grip bars?). Make sure you have a partner to spot/lift off.
*Every time you drop the bar, you do a 100M sprint
Score = total Hang Power Cleans
So, today would be a great day to use hook grip. If you have to, pause the bar in the crease of your hip to re-grip before going for your next rep.
Scaling Options:
Weight as needed
If you can’t run – 150M row sprint
So, set up for a snatch, go through the movement up to the violent hip extension and shrug. Recover at the high hang, perform a high hang snatch(full depth), after lock out, bring the weight back to the ground, perform a full snatch, when you lock out, perform one OHS.
EMOM for 15 Min
Min 1, 4, 7, 10, 13 -Run 200M
Min 2, 5, 8, 11, 14 – 20 Wall Balls (20/14)
Min 3, 6, 9, 12, 15 – 5 Man Makers (30/20)*
*Man Makers
Video Courtesy of Reebok CrossFit One
Scaling Options:
Run – 250M row
Wall Balls – 14/12
Man Makers as needed
7×2 2-position Hang Clean Pull, add weight ea set
Position 1: Hips/Pockets(Hi hang)
Position 2: Mid Thigh (hang)
Increase weight each set
This will be our pull movement for the cycle. Full posterior chain engagement is what we want on these.
Scaling Options:
-DU – 2:1 SU with 10 min DU practice after WOD
-Pull Ups – Ring Rows
NOTE: If you are by yourself and don’t feel comfortable benching solo, go with DBs
pic courtesy of CrossFit 215
So, set up at your bar for a clean, perform a clean shrug (go through the clean all the way to violently extending the hips and shrugging hard), then reset at the high hang (slight bend in the knees) and perform a hang clean, then bring the bar back to the ground, set the body for a clean, perform a full clean, then at the top, do 1 Jerk.
Scaling Options:
Use 70% of C&J 1RM
Video courtesy of Catalyst Athletics. As the bar comes back down between reps, as soon as it makes contact with your body, absorb the shock by bending the knees.
DeFranco Limber 11
Video courtesy of DeFranco’s Gym
3 Rounds For Time:
20 Calories on Rower
20 Calories on Assault Bike
Scaling Options:
N/A
75 Chest 2 Bar Pull ups for time
Don’t Forget: With Martin Luther King Jr. Day, the Warrior PT tent will most likely be on holiday hours. Plan accordingly.
Increase weight each set
Video courtesy of Rogue Fitness. What is a zercher squat?
As described by Louie Simmons, Zercher squats are performed by setting a bar in the rack at about stomach height. Take the bar in the crooks of your elbows-use a towel or some padding- suck up a breath, push abs against your belt, step back and set up as if to do a squat. Squat down until the bar touches the tops of the thighs. Then stand up. Keep pushing knees out and butt back as in a box squat. Remember to try to keep as upright as possible and to keep the back tight, driving the head back and hips forward on the ascent. The bar will tend to pull you forward. These really work the abs, glutes, hams and BACK.
This is the first in the next set of movements for our new cycle. If this is your first time doing these, feel them out, but make the 5 sets of 5 count.
*Renegade Rows
Video courtesy of Strength Camp. 1Rep left arm + 1 Rep right arm = 1 Rep
Scaling Options:
BF Sit Up – feet anchored
DB Hang SCT – as needed
DB Renegade Rows – as needed
– 1 minute rest between sets
Joint Strike CrossFit 