S/S/S:

Back Squat

3X5

Increase weight ea set

WOD:

10 Min Pistol Skill Work

https://www.youtube.com/watch?v=FQsdqNs6qEQ

Video courtesy of CrossFit Team Offutt Tactical Fitness

Once comfortable, move on to…

7 min  AMRAP:

6 Alternating pistols

8 Handstand Push Ups

10 Pull Ups

Scaling Options:

Banded Pistols

Video courtesy of CrossFit Invictus.   The lower you set the band, the more you do for the pistol.  If the last time you did this, you had the band about hip height, lower it down at least one spot on the rig.

X-tra:

Ankle Mobility – Use a post to get to the bottom of the Pistol.  Sit and hold.

After, rotate ankles with hands in controlled manner

S/S/S:

Prep for….

WOD:

Partner WOD

4 Rounds for Time:

-Partners run 400m with one med ball (20/14), share carrying as needed

-30 Wall Balls

-20 Burpee over ball

Other than run, only one partner working at a time.  Split WB and burpees as needed

Scaling Options:

WB – 14/12

If only one person shows, go 4 rounds:200M run w/MB, 15 WB, 10 burpee over ball.

If it is a team of 3, increase run to 600M, and add 15 reps to WB, and 10 to burpees

X-tra:

10 min Skin the Cat Practice

Video courtesy of Mobility WOD

S/S/S:

Weighted strict ring dips

5X5

Increase weight ea set*

*If you can’t do weighted ring dips, stick with body weight strict

Video courtesy of CrossFit HQ.  Pay attention to the end position on the dip.  Get that slight turn out to keep the shoulders in a stable position.

WOD:

Snatch Triplet

High Hang/ Hang/Ground

5 sets of one cycle. 

Increase weight for each successful set

Video courtesy of Antonio Nieto-Hernandez.  Each cycle should look like this.

X-tra:

Olympic Wall Squats – 2 min

Overhead banded mobility – 2 min per side

S/S/S:

Pause clean (at top of knee for 2 sec)

4X3

Increase weight ea set

WOD:

EMOM for 10 min:

3 Power Snatch (115/85)

5 strict chin ups

Scaling Options:

Power Snatch -> as needed

Strict chins – supine ring rows (keep body rigid)

X-tra:

Bicep stretch on rig x1 min per

Oly wall stretch x  3 min

S/S/S:

Deadlift

5X5

Increase weight ea set

WOD:

8 Tabata rounds of…

HSPU

Double Unders

Toe 2 Bar

Do all 8 HSPU rounds first, then all 8 DU rounds, then all 8 Pull up rounds

Score each movement separate

Scaling Options:

HSPU ->wall walks -> static hold (ea successful 20 sec hold =1 rep)

Toe2Bar –> K2E ->laying T2B

X-tra:

Reverse Hypers – 4X20

Hang from pull up bar x2 min

S/S/S:

Snatch Balance

4X3

Increase weight ea set

Video courtesy of Mike’s Gym.   Coach B going over the finer points of the snatch balance.  The next few weeks will be committed to getting you to drive yourself under the bar FAST and land solid.

WOD:

18 min AMRAP:

15 Box Jumps 24/20

20 KB Swings 53/35

25 Cal Row

Scaling Options:

BJ ->20/16

KBS ->35/25

X-tra:

Heel cord mash x 2 min per

OH banded stretch x2 min per

WOD:

2016 CrossFit Games Masters/Teen Final

27 Chest2Bar Pulls Ups

Then…

2 rounds of:

12 deadlifts(185/105)

9 hang power cleans

6 jerks

Video courtesy of the CrossFit Games.  Start at the 4:51 mark if you want to see the future of the sport and the legacy of on-going fitness.  Unfortunately, we don’t have axle bars, but this one will still be a doosey with a regular bar.

Scaling Options:

C2B ->chin above ->supine ring rows

Bar weight -> as needed.  Try to go heaver than what you use in “DT”

X-tra:

Forearm Mash x 2 min per arm

pic courtesy of the CrossFit Games.  2-time 2nd Fittest Woman in the World, Tia-Clair Toomey will be representing her home country of Australia in the 58Kg women’s division for Weightlifting in the Rio Olympics on Monday.  Check your locallistings or log into the NBC Sports app to fins out when and give it a watch!

S/S/S:

Back Squat

5X5

Increase weight ea set

So, today starts up the next wave of strength work.  With the 5X5, start with a weight that the last rep of 5 does require a bit of effort, but is accomplishable.  Base your weight jumps off how that last rep feels

WOD:

400M run w/med ball (20/14) cash in

then…

3 Rounds

21 Wall Ball

15 HR push ups

9 sit ups w/med ball

Scaling Options:

Med ball – 14/12

HR push ups ->chest to deck push up ->push up off bench

X-tra:

Couch stretch x3 min per leg

Downward dog to cobra pose x20

WOD:

“Grace Meets Annie”

For Time:

6 Clean & Jerks (135/95)

50 Double Unders

50 Sit Ups

6 C&J (135/95)

40 DUs

40 Sit Ups

6 C&J (135/95)

30 DUs

30 Sit Ups

6 C&J (135/95)

20 DUs

20 Sit Ups

6 C&J (135/95)

10 DUs

10 Sit Ups

Scaling Options:

C&J – as needed.  Shoot for 75% of 1RM from 28Jul

DUs – 2XSUs

Sit Ups – Feet anchored sit ups

X-tra:

Cobra to downward dog x 20

OH banded stretch

WOD:

15Min AMRAP:

5 KB Cleans (per arm) 53/35

10 HSPU

20 KB Swings 53/35

200M Run

Video courtesy of CrossFit HQ.  Follow Jeff’s instructions for the one arm variation.  Do 5 reps with your right arm, then five with your left.  Don’t forget, this is an AMRAP, so don’t come out of the gates too quick.  The pace at the end should match your starting pace.

Scaling Options:

KB – as needed

HSPU – Pike Push up off box

Run ->250M row

X-tra:

Roll out t-spine area x30 passes

Forearm mash w/bar in rack