S/S/S:

Jerk from blocks

5X5

Compare to 27June

WOD:

10 min AMRAP

20 KB swings (53/35)

15 double KB cleans

10 double KB Push press

Video courtesy of CrossFit HQ.  Kettlebell specialist Jeff Martone going over the double kettlebell clean

video courtesy of Fitocracy.  Quick demo for the double kettlebell push press.

Scaling Options:

KB weight – as needed

X-tra:

3 attempts Max reps unbroken strict Pull Ups

3 min break between attempts

S/S/S:

20 min to set 1RM Snatch

20min to set 1RM Clean & Jerk

Compare to 15June

See if the weeks of drills off blocks will help with the explosive hip extension.  Make it a great day!

X-tra:

Oly wall stretch – 3 min

Banded OH stretch – 2 min per

S/S/S:

Deficit deadlift (3″ block or plate)

5X5

Compare to 23June

Retest week!  Check your logs and see if you can up the weight used at the start of the cycle

WOD:

Every Minute On the Minute for 9 Min:

4 Deadlift @ 315/255

4 Hand stand push up

Point of the WOD is perfect mechanics each rep!

Scaling Options:

Deadlift – 90% or more of last set of deficit DLs

HSPU – 30 sec Handstand Hold

X-tra:

Reverse Hypers – 4 x 12

Hang from pull up bar – accumulate 2 min of hanging*

Each time you come off the bar, stop counting.  Start count back up once you are back on the bar

pic courtesy of CrossFit HQ

WOD:

“Small”

3 Rounds For Time:

Row 1000m

50 Burpees

50 Box jumps – (24/20)

Run 800m

Scaling Options:

If no row – run 800m

If no run – row 1000m

Box Jumps – 20/16

X-tra:

Roll out everything

pics courtesy of the CrossFit Games.  Congrats to Matt Fraser, Katrin Davidsdottir, and CrossFit Mayhem Freedom on their wins at the CrossFit Games.  Training for the 2017 Games begins now!

S/S/S:

Front Squat w/ 3 Sec Pause

5X5

Compare to 20June

Retest week!  Check your logs and see if you can up the weight used at the start of the cycle

WOD:

“Gymnasty”

5 RFT of:

5 Bar Muscle Ups

10 Box jump overs 30/24

15 Toe2Bar

25yd bear crawl

Scaling Options:

MU – Burpee to Kipping Pull Up

BJOs – 24/20

T2B = K2E or knees above waist

X-tra:

False grip pull ups (strict) 3 x 5

video courtesy of Gymnastic WOD

Heel cord mash – 2 min per

Pic courtesy of the CrossFit Games.  Don;t forget to tune in on ESPN to see if Ben Smith and Katrin Davidsdottir can repeat as Fittest On Earth

S/S/S:

Jerk from blocks

1-1-1-1-1

Increase weight ea set

WOD:

For Time:

400m Run

45 Back Squats 95/65

400m Run

30 Front Squats 95/65

400m Run

15 OHS 95/65

Scaling Options:

500m row for 400m run

Squat weight – scale as needed

X-tra:

3 attempts Max reps unbroken strict Pull Ups

3 min break between attempts

S/S/S:

Clean from blocks (top of knee)

1-1-1-1

Let feel dictate the jumps.  No % today.  If you feel good to go heavy, go heavy. Goal is no misses.

WOD:

16 Min AMRAP:

15 ground to overhead 135/95

20 butterfly sit-ups

30 Double Unders

Scaling Options:

G2O – 70% of Clean & Jerk 1RM

Double-Unders – 2:1 singles (10 minutes of Double-under practice after WOD)

X-tra:

Couch stretch x 2 min per side

OH banded stretch x 2 min per side

S/S/S:

Deficit deadlift (3″ block or plate)

10-9-8-7-6

Higher rep sets than previous weeks, so go a bit lower on the weight, but still have increases per set.

WOD:

500M row cash in

then..

5 rounds of

10 box jump 30/24

15 HRPU (Hand Release Push Up)

20 Air squats

finish with…

400m run cash out at the end of WOD

Scaling Options:

200 for run – If no run at all – 500m row

Box Jumps – 24/20

HRPU – Push ups on bench or box

Air Squats – to flexibility depth

X-tra:

3 x 5 Standing Overhead Tricep Extensions.  (band or dumbbell)

Tricep mash w/barbell x2 min per

S/S/S:

Prep for…

WOD:

On Base Dry Triathlon

2 mile Assault bike

2k row

1 mile run

*45Min Time Cap

Above is the path for the one mile run.  Basically, out the front of the Combat PT Tent, turn right, go left on 139th, left on Phantom, right on Bong, turn around right before crossing  Eagle St, and head back.

X-tra:

Heel cord mash x 3 min per

Calf stretch on rig x 2 min per

S/S/S:

Snatch from blocks (top of knee)

1-1-1-1

Increase weight ea set

Let feel dictate the jumps.  No % today.  If you feel good to go heavy, go heavy. Goal is no misses.

WOD:

21-15-9

Deadlift (225/185)

Ring Dip

GHD Sit up

Scaling Options:

Deadlift – shoot for 75% of 1RM

Ring dip – Bar dips or box dips

GHD – Butterfly sit up

X-tra:

Olympic Wall Stretch x 3 min

Video courtesy of Paradiso CrossFit

Hang from pull up bar x 2 min