Reminder:  With today being President’s Day, the gym will be on holiday hours.

S/S/S:

Clean Shrug + Hi Hang Clean + Clean

5X1 +4 Jerks

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 4 Jerks at the end of each set.

WOD:

20 min EMOM:

5 toes 2 bar

4 bent over rows (135/95)

3 burpees

Do all reps mentioned per minute. If you fail to make all reps in a given minute, finish the set you are on, and sit out the remaining next minute you have gone into.  If you fail more than two sets in a row, scale reps or movements.

Scaling Options:

T2B – K2E

Bent Over Row – 115/75, 95/65

X-tra:

Bulgarian Split Squat (3X12)

Lat stretch (x2 min per side)

S/S/S:

Zercher Squat

10,9,8,7,6

Increase weight each set

Longer reps today, so understand your core and shoulders are going to feel the pain. Maintain lumber control.

WOD:

20-18-16-14-12-10

Hang Power Clean 115/75

Alternating Pistols

Long rep scheme, but chip away! Metcon City!

Scaling Options:

HPC – as needed

Pistols – banded in rack

X-tra:

Clean Pulls

4X5 @120% of 1RM

Ankle mobility

S/S/S:

Floor Press

5X3

Increase weight each set

This time around, the reps drop to 3 per set, so aim for a higher weight than the 5X5 and 3X5 weeks. Try not letting your head rise during the lift as well.  In this position, lifting the head puts undue stress on the neck and will keep you from fully retracting the shoulder blades.

WOD:

Partner WOD

15min AMRAP:

4 Tire Flip Jump Thru

6 Burpee Tire Jumps

10 Hand Release Push Ups

Break up reps as needed

Bring the tire in from outside.  No need to freeze during this one.  For the jump thru portion, you can step in and out if need be.  For the burpee tire jump, face the tire, do a burpee, come up and jump on top of the tire, fully extending the hips.  Step or jump back down.

X-tra:

Every 2 min for 10 min

Max reps unbroken strict pull ups

S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch

5X1 + 3 OHS

So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch. Once you stand up with the snatch, perform 3 OHS.  Try using same weight as last week or heavier if you can maintain good form.  The snatch pieces should be crisp, and OHS should be stable.

WOD:

CrossFit Open WOD – 13.3

12 Minute AMRAP:

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

Video courtesy of the CrossFit Games.  Spicy flashback to the 2012 and 2013 Open.  Find a constant pace for your wall balls, try not to let the WB stay on the ground (rest with it against your chest, leaning into the wall).  Once you get through those, just go all out on the DUs to get to the muscle ups.

Scaling Options:

WB – 14/12 (8 if we have them)

DUs – 3:1 Su ratio

MU – 3 burpee+kipping pull ups per rep

X-tra:

OH banded stretch x 2 min per

Couch Stretch – 3 mins per leg

WOD:

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Video courtesy of CrossFit HQ.  Games legend Chris Spealler knocking out “Linda”.  The dreaded “The Bars of Death”.  Highly suggest doing this with a partner to have someone to spot you on bench.  If you can, have partner 1 complete the WOD prior to partner 2 going.  Remember, you need three separate bars for this WOD.

Scaling Options:

DL – Bodyweight or less if need be

BP – ¾ bodyweight

Clean ½ bodyweight

X-tra:

3 rounds for Quality:

10 GHD Sit-ups

10 Slow RDL w/ Heavy KB

S/S/S:

Sumo Deadlift

5X3

Increase weight each set

Video courtesy of Mobility WOD.  Great cues for set-up.  Lower reps than the sets of 5 weeks, so shoot for higher weight.

WOD:

Three Station Circuit

2 Minutes max reps per station

3 Rounds:

Box Jumps 24/20

Push Press 75/55

Kettlebell Swing 53/35

There is no break between the rounds, so goal is constant movement for 18 minutes.  That said, pace accordingly.  Don’t try to knock out 100 reps in the first round and then lay on the ground in round two.  For Push Press, pick bar up off the ground for the first rep.  No racking of the barbell.

Scaling Options:

BJ – 20/16

PP – as needed

KB swing – 35/25

X-tra:

3 rounds

1 min max sit-ups

Rest 30 seconds

S/S/S:

Clean Shrug + Hi Hang Clean + Clean

5X1 + 3 Jerk

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 3 Jerks at the end of each set.

WOD:

10,9,8,7,6,5,4,3,2,1 of…

Plyo push ups*

Pull Ups

*Video courtesy of Paradiso CrossFit.

Scaling Options:

Push Ups – off of a bench

Pull Ups – Ring Rows or banded pull ups

X-tra:

Not For time:

21-15-9 of….

Reverse Hypers

RDLs w/ highest Clean weight used today

S/S/S:

Zercher Squat

5X3

Increase weight each set

This time around, the reps drop to 3 per set, so aim for a higher weight than the 5X5 and 3X5 weeks.

WOD:

CF Open WOD – 12.3

18 minutes of…

15 Box jumps, (24/20)

12 Push Press (115/75)

 9 Toes-to-bar

Video courtesy of the CrossFit Games.  You’ll be seeing more of these leading up to the Open to help prep us up for Metcon City!

Scaling Options:

Box Jump – 20/16

Push Press – as needed

Toe2Bar – Knee2Elbow ->lying T2B

X-tra:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch* – 2 min per side

*https://www.youtube.com/watch?v=-cUJpz5aGCI

S/S/S:

Floor Press

3X5

Increase weight each set

Less sets than the 5X5 week, so go for a heavier weight on these sets.

WOD:

13 min AMRAP:

5 Power Snatches @ 135/95 lb

8 Handstand Push Ups

Scaling Options:

Power Snatch – weight as needed

HSPU: 8 HS Negatives* + 8 regular push ups

*For the negative HSPU – pop up into a handstand, make sure your arms a re locked out. Begin the descent into the bottom of a HSPU.  Once your head touches the floor/pad, drop down out of the HS.  Do this each rep, for a total of 8 per round.  Once you hit all 8, do 8 regular (chest touching the ground) push ups.

X-tra:

Couch Stretch – 2 mins

Olympic Wall stretch* – 2 mins

Video courtesy of Mobility WOD

WOD:

21-15-9

Burpees

GHDs

KB Swings 53/35

Goblet Squat 53/35

Scaling Options:

GHD – Ab mat sit up

KB work – as needed

X-tra:

3 rounds for Quality:

10 GHD Sit-ups

10 Slow RDL w/ Heavy KB