S/S/S:

Close Grip Bench Press

10,9,8,7,6

Increase weight ea set

WOD:

15 min AMRAP:

10 Wall Balls 20/14

10 Med Ball Pushups*

*Video courtesy of MRT Bootcamps.  Demo of the Med Ball Push Up

Scaling Options:

Wall Ball – 14/12

MB Push Up – 30 sec MB hold at top of push up

X-tra:

Pendlay Row 3 x 5

 (Increase weight each round if possible.)

S/S/S:

Hang Snatch + Full Snatch

5×1 + 4 OHS

Increase weight ea set

WOD:

2 RNDS:

15 Hang Power Snatch 75/55

15 OHS 75/55

2 min rest…..

2 RNDS

15 C2B Pullups

15 Burpee Box Jump Overs 30/24

Scaling Options:

Hang PS – 65/45, same for OHS

C2B – Chin above

Burpee over box 26/22

X-tra:

 Banded OH stretch x 2 min per side

Heel cord mash x 2 min per

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

High rep week on our strength movements, so plan accordingly.  Keep form perfect, but choose a weight that takes everything you have to maintain that from throughout.

WOD:

Prep work:

Hand stand Walk Technique

Then….

8 x Max Distance Hand Stand Walk

Scaling Options:

8X max reps shoulder touch in HS.  If not there, 8 X Wall Walk to as high as possible + 30 sec hold at top

X-tra:

Weighted pull ups 3 x 5

WOD:

“Chelsea”

EMOM for 30 Min:

5 Pull Ups

10 Push Ups

15 Air Squats

Good benchmark to try out as we are about a month out from “Murph”

Scaling Options:

Pull ups – ring rows

Push Ups – off a bench

AS – to where mobility will let you

X-tra:

Snatch Grip RDL 3 x 5

Lat Stretch 2 min per

Couch stretch 2 min per

S/S/S:

Hang Clean + Full Clean

5×1 + 4 Split Jerk

Increase weight ea set

Each set, perform one hang clean,  stand all the way up, keep hold of the bar and return it to the ground for a touch and go right into a clean from the ground.  Once you stand up all the way, perform 4 Split  Jerks.  You can alternate feet each split jerk if you’d like.

WOD:

For Time:

150 Double Unders

20 Alternating Pistols

150 Double Unders

Scaling Options:

DU – 2:1 SU + 10 min DU practice after WOD

Pistols – banded pistols

X-tra:

Roll calves –  2 min per

S/S/S:

Back Squat w/ 3 sec pause at bottom

1-1-1-1-1

Increase weight ea set

So, no 10-9-8-7-6 for pause movements.  You’d be there all day, and likely pass out.  So, there are heavy singles. But do not sacrifice form for weight.

WOD:

5 Rounds For Time:

200M Run

10 OHS (95/65)

50 Double Unders

Scaling Options:

Run – 250M row

OHS (75/55, 65/45)

DU – 2:1 SU w/10 min practice after WOD (mandatory)

X-tra:

10 min HS Walk practice

Heel cord mash x 3 min per

Come watch CS defend the Squadron Fitness challenge at the track

S/S/S:

Close Grip Bench Press

5X3

Increase weight ea set

WOD:

“Heavy Fran”

15-12-9

Thrusters (135/95)

Weighted Pull ups (45/25)*

Video courtesy of CrossFit HQ.

*For weighted pullups, you can either use a vest, a weight belt with a chain, or a thick resistance band to keep the weight between your legs.  Or, grab a kettlebell or dumbbell and hold it with you foot.

If you haven’t done regular “Fran” RX’d yet, go for that today.  No need to push to a heavier load if you haven’t conquered the RX movements first.

Scaling Options:

Thrusters: 115/80, 95/65, 85/55

Pull ups 25/10, no weight C2B, chin above

X-tra:

Roll out forearms

Roll out legs

S/S/S:

Hang Snatch + Full Snatch

5×1 + 3 OHS

Increase weight ea set

Per set, pick up bar and stand with hips fully open.  Dip, then drive up into a hi hang squat snatch, stand all the way up, under control, bring bar back to the ground and perform a full squat snatch.  Once fully locked out at the top, perform 3 Overhead Squats

WOD:

20 Min AMRAP:

30 OH plate lunges (45/25)

15 Power Cleans (155/110)

10 Toe 2 Bar

5 Handstand Push Ups

Would suggest starting your lunges right by your bar, lunge out 15 steps, lunge back to the start for 15 reps.

Scaling Options:

OH plate – 25/10

PC – 135/95, 115/85, 95/65

T2B – K2E, or lay on ground with arms OH, holding rig, bring toes to rig

HSPU – One pad under head.  If no-go – Wall Walks

X-tra:

10 x 100m sprints (rest while walking back to start)

Couch stretch x 2 min per

S/S/S:

prep for WOD

WOD:

“Michael”

3 Rounds For Time:

800M Run

50 Back Extensions

50 Sit Ups

pic courtesy of CrossFit HQ.  Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, 2005 on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.
McGreevy, seven other SEALs. and eight Army “Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces

Scaling Options:

Run – Row 1K per round

X-tra:

Roll out thoracic – 30 passes minimum.  If still sore, keep going

S/S/S:

Deadlift

5×3

Increase weight ea set

5X3 week for deads.  Keep the back from rounding during your sets.  With the lower reps, should shoot for higher weight than last week.

WOD:

EMOM for 16 Min:

Odd: 10 Cal row

Even: 15 Wall Balls(20/14)

Should be an all-out pull on the row to hit 10 cals.

Scaling Options:

WB – 14/12

X-tra:

Sots press

3, 3, 3, 2

Video courtesy of CrossFit HQ.  Coach Burgener going over Sots Press.

Oly wall stretch x 4 min