S/S/S:

Front Squat w/ 3 Sec Pause

1-1-1-1-1

Increase weight ea set

Goal is to go HEAVY on these, but don’t shorten the three second pauses.

WOD:

12 Min AMRAP:

12 Supine Ring Row

12 Ring Push Ups

24 Double Unders

Video courtesy of Gymnastics WOD.  For those not sure what a Supine Row should look like.

Scaling Options:

Supine RR => Ring Row

Pushup => Push Up off bench

DU = 2:1 Singles

X-tra:

Reverse Hyper – No weight 3 x 10

S/S/S:

Jerk from blocks

5X3

Increase weight ea set

Get one hell of a jump and then DROP under to hit the lockout.

WOD:

21-15-9

Goblet Squat (53/35)

Box Jump (24/20)

5 min break then…

12-9-6

KB Thrusters (35/25)

KB OH Walking Lunges (35/25)

Scaling Options:

KB – as needed per movement

BJ- 20/16

X-tra:

Couch stretch x 2 min per side

OH banded stretch x 2 min per side

S/S/S:

Clean from blocks (top of knee)

2X2 @ 80%, 1X2 @ 85%

WOD:

2015 CF Games Teen/Masters Event 3

“SQT”

3 RFT of:

10 Snatches (95/65)

200 shuttle Run (4 X 50m)

Video courtesy of The CrossFit Games.  Start at the 10 min mark to watch.  Snatches can be Power. Also, 50M ~164 feet, so measure out the front door 164 ft for where you will run to.

Scaling Options:

Snatch – as needed

X-tra:

Rest

S/S/S:

Work strict Pull up and strict Handstand Push Up technique

Videos courtesy of CrossFit HQ.

WOD:

500m Row

2 min rest

20 Strict Pull ups

2 min rest

10 Strict HSPU

*each section timed separate

Scaling Options:

Strict PU => Kipping => Banded

Strict HSPU => Kipping HSPU => Piked on box

X-tra:

HS Walk Practice  or scale to Inverted on wall w/ shoulder taps

Banded OH stretch – 2 min per side

S/S/S:

Deficit deadlift (3″ block or plate)

5X3

Increase weight ea set

WOD:

“JS Chipper”

ForTime:

Run 200M

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Thrusters (95/65)

15 KB Swing (53/35)

20 Burpees

200 Jump Rope Contacts*

* can be 200 singles, or 100 DUS, or any combo that makes the rope contact the ground 200 times

Scaling Options:

Run – 250M row

WB – 14/12

BJ – 24/20

Thruster – as needed

KBS – 35/25

X-tra:

Foam roll out

Banded stretches

S/S/S:

Snatch from blocks (top of knee)

2X2 @ 80%, 1X2 @ 85%

WOD:

3 Rounds For Time

75 Double Unders

15 Toe2Bar

15 Push Press 135/95

Scaling Options:

DU-> 150 SU

T2B -> K2E -> Deadhang Knee raises -> Laying T2B

Push Press by weight

X-tra:

None

S/S/S:

Front Squat w/ 3 Sec Pause

5X3

Increase weight ea set

WOD:

7 min AMRAP of:

7 Pull-ups or Muscle Ups

7 Ring Dips

7 Air Squats

Scaling Options:

Pullups -> Ring Rows

Ring Dips -> Static Dips -> Box Dips

X-tra:

Tricep mash on bar – 2 min per arm

Roll out thoracic x 3 min

S/S/S:

Jerk from blocks

3X5

Increase weight ea set

WOD:

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpees

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Box Jump Overs 24/20

Scaling Options:

BJOs – 20/16

X-tra:

Split Jerk foot drills

Video courtesy of Technique WOD

S/S/S:

Prep for…

pic courtesy of CrossFit HQ.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005

WOD:

“Michael”

3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

Scaling Options:

Run – 1K row

Back Ext – Good mornings w/PVC

Sit Ups – Feet anchored sit ups

X-tra:

Heel cord mash – 2 min per side

Downward dog to cobra x20

Happy Fourth of July!  Don’t forget, the gym is on Holiday Hours.

S/S/S:

Clean from blocks (top of knee)

2X2 @ 75% 1X2 @ 80%

WOD:

5 Rounds for time:

7 Kettlebell swings 70/53

4 Wall ball 2 for 1’s* 20lbs/14lbs

1 Squat clean 185/135

7 Chest to bar pull-ups

7 Hand-stand push-ups

6 Burpee over KB

video courtesy of Rigorous Training.  2-fer-1 wall balls.  All you’re doing is adding an extra squat per rep.

Scaling Options:

KB – 53/35

WB 2fers ->WB

Clean – last weight used in S/S/S

C2B – chin above

HSPU – Pike push ups

X-tra:

Grill out!  Eat, drink, light off fireworks, be safe