S/S/S:

Weighted strict ring dips

5X5

Increase weight ea set

Compare to 16Aug

WOD:

5 Two-Minute rounds of…

200m Run

5 C2B Pull ups

10 Jumping Squats

AMRAP burpees remainder of time (total burpees=score)

Rest 1 min between rounds

So, with a running clock, you have 2 minutes to get through a 200M run, 5 C2B pull ups, and 10 Jump squats. For the rest of that minute, do as many burpees as possible.  At the 2 min mark, rest until the 3:00 mark.  Then, start the next round.  Your overall score is the number of burpees completed.

Scaling Options:

Run -> 250M row

C2B -> Chin Above Pull Up

Cool-down:

Heel cord mash – 1 min per leg

Banded OH stretch – 1 min per side

S/S/S:

20 min to set 1RM Snatch

20 min to set 1RM C&J

Compare to 28July

Re-test week!  Will you PR your Oly lifts?  Point of today, do the best you can today.

Cool Down:

Olympic Wall Stretch x 4 min

Tricep mash x2 min per side

WOD:

For Time:

60 Double Unders

50 Box Jump Overs (24/20)

40 KB Swings (53/35)

30 Ring Dips

20 Toe2Bar

10 HSPUs

5 Muscle Ups

2 Rope Climbs

Video courtesy of CrossFit HQ.  Quick tips on rope climbing technique.

Scaling Options:

DUS -> 2:1 SU ratio

BJO –> 20/26

KB Swing -> 35/25

Ring Dips -> Stationary _> off box

Toe2Bar ->Knee2Elbow

HSPU ->Pike Push Up

MU – Burpee to chest2bar Pull Up

Rope Climb – rope walk from laying position

Cool down:

Mash forearms – 30 sec ea

Banded Hamstring Stretch – 1 min per side off 30” box

Couch stretch – 2 min per side

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 8Aug

That’s right!  Re-test week!  Goal is to see an increase in weight used from 8Aug.  Push yourself!

WOD:

Technique Day:

GHD Sit Ups

4×15

Goal – controlled motion through the reps*

Rest as needed between sets

Video courtesy of Rogue Fitness

So, goal is to get full extension at the bottom of each rep (if mobility limits you, go to where you can), and then a firing of the legs to come up as fast as possible.

Cool Down:

As you notice, this section is changing from “Xtra” to “Cool Down”.  Why?  Because as athletes, after going through hard WODs or bar work, your body needs the cool down to promote recovery and bring your heart rate back down to normal.   You can train as hard as you want, but with no good recovery, you increase the risk of injury.

pic courtesy of Dennis Leary

Today we honor those brave 343 Firefighters who lost their lives during the 9/11 attacks

WOD:

“343”

Honoring the firefighters who died in the 9/11 attacks

For Time:

100 Deadlifts (145#/105#)

100 Power Cleans (95#/65#)

100 Ground to Overhead (65#/35#)

43 Burpees

Men use a 45# bar, Women use a 15# bar. First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed

Scaling Options:

Weight – as needed

X-tra:

3 rounds not for time:

20 Back extensions on GHD

20 evil wheels

video courtesy of CrossFit HQ.  Back Extension demo

Video courtesy of Paradiso CrossFit.  Evil Wheel demo.

S/S/S:

Power Clean+Hang Squat Clean+Full Clean

1X3, 2X2, 1×1

Increase weight ea set

So, one rep consists of 1 power clean, holding onto the bar as it goes back to the hang position, doing 1 hang squat clean, holding onto the bar, bringing it back to the ground, resetting your back (don’t let go of the bar) and do 1 full squat clean.  Goal is perfect movement through the cycle.

WOD:

“Annie”

50-40-30-20-10

Double Unders

Ab-Mat Sit Ups

Scaling Options:

DU – 2:1 Single Unders or 1:1 Single Unders

Sit Ups – feet anchored, or reps if needed

X-tra:

8 Min AMRAP:

3-6-9-12-15…as high as possible of:

Power Snatch, 95/65

Box Jump Overs, 24/20

Banded OH stretch x 4 min per side

S/S/S:

Deadlift

10-9-8-7-6

Increase weight ea set

Higher reps this week, so weights will be lower, but still, push for a weight that makes it a struggle to get the last couple of reps each set done.

WOD:

12 min AMRAP:

3 Power Cleans (185/130)

6 Lateral Burpee over bar

9 Chest2Bar Pull Ups

Scaling Options:

Bar weight – as needed

C2B -> chin above pull ups -> ring rows

X-tra:

Triple-under practice– spend 10 minutes working on technique

https://www.youtube.com/watch?v=pEyKnZ7phLo

video courtesy of CrossRope

Banded tricep stretch – 2 min per arm

S/S/S:

Prep for…

WOD:

30 Every Minute On the Minute:

Odd – 12 Cal Row

Even – 10 Burpees

X-tra:

Find something sore.  Spend 10 minutes mashing it.

S/S/S:

Power Snatch+Hang Squat Snatch+Full Snatch

1X3, 2X2, 1×1

Increase weight ea set

So, one rep consists of 1 power snatch, holding onto the bar as it goes back to the hang position, doing 1 hang squat snatch, holding onto the bar, bringing it back to the ground, resetting your back (don’t let go of the bar) and do 1 full squat snatch.  Goal is perfect movement through the cycle.

WOD:

For time:

Run 800M

50 Air Squats

Run 800M

Don’t let the fact that you are going for time allow you to get sloppy on the air squats.  Crease of the hip below the knee every rep.  Don’t let the back round.  Don’t let knees cave in.

Scaling Options:

800M run -> row 1000M

X-tra:

5 rounds of

30 sec L-sit hold (rings or bar)

Rest in between sets as needed

Goal = Go unbroken during each set.

S/S/S:

Back Squat

10-9-8-7-6

Increase weight ea set

WOD:

7 RFT

7 Back Squats (@75% of last set of S/S/S back squat)

7 V-Ups

Video courtesy of CrossFit Paradiso.  For V-ups,  start in a lying position with your hands extended overhead then touch your hands to your toes. it is important to be aggressive because this movement will be more difficult if you go slow. If you can’t get to a V position you can shorten the range of motion by bending your knees.

Scaling Options:

V-Ups -> Laying leg raise

X-tra:

Roll out anything that hurts