Video courtesy of Reebok CrossFit One. Quick tips on Slam Balls
Scaling Options:
Bar weight –> as needed
Slam Ball Weight -> as needed
Box height -> 20/16
| Try starting at or above 85% of your last 1RM on C&J. 5 heavy cycles today, but make them perfect! |
video courtesy of NorCal CrossFit. Time to take advantage of our new climbing rope! Above, Jason Khalipa gives some good rope climbing tips.
For the WOD, there are three separate stations, so after you go through the third, the next minute you are back to the first one. Total cycles through = 5.
Scaling Options:
Rope climbs -> rope walk
Strict HSPU -> Kipping -> Pike Push Up
Increase weight ea set
Lower rep scheme this week, so aim for higher weight than what was used in the 3X5 week. Yes, it is the same amount of reps, but time under tension is less, so push to go higher on weight.
Scaling Options:
Power Snatch -> 95/65 ->75/55
DUS -> 3:1 SU ratio
3 min Rest
3 min Rest
3 separate AMRAPs. Add all 3 to get your score. NOTE: the ski erg, rowing, and running are the cash ins. After those, you go AMRAP on whatever the move in that particular AMRAP is.
Scaling Options:
Air Squats -> to target depth
KBS ->35/25
WB ->14/12
Gymnastic/Cardio Chipper:
Gymnastic/mono structural chipper, so chip away at it! Key is to not get overwhelmed. Just focus on the current movement you are in. Next thing you know, you’re done!
Scaling Options:
HSPU -> one additional ab mat under head -> pike push ups
Box Jump – 24/20
DU -> 2:1 SU ratio
Ring Dips -> stationary dip/dips off bench
Kipping pull up -> jumping pullup
Ring MUs – Bar MUS ->3 ring rows and 3 ring dips per MU
Increase weight ea set
Lower rep scheme this week, so aim for higher weight than what was used in the 3X5 week. Yes, it is the same amount of reps, but time under tension is less, so push to go higher on weight.
pic courtesy of CrossFit HQ
RX weight 135/95
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
Scaling Options:
Bar weight – as needed
Video courtesy of Paradiso CrossFit
Scaling Options:
Shoulder Taps -> 5 Wall Walks, as high as you can get
Pistols -> Banded Pistols
Toe2Bar -> Knee2Elbow ->Knee2Waist ->Laying Toe2Bar
Increase weight ea set
So, you’ll start with a 20 cal row, then 10 Front Squats, then a 16 cal row, then 8 Front Squats, etc…
Scaling Options:
Front Squat -> weight as needed
*Add 20# to Deadlifts every round
| So every time you hit the deadlifts in a round, the goal is to increase the weight over the last round. RX is 20# jumps. If that is too high, scale down to smaller jumps. |
Scaling Options:
C2B pull ups ->chin above ->ring rows
DLs – jump by either 5 or 10# per round
BF sit ups – feet anchored sit ups
*400M run after each round of dips
Little twist on a benchmark. This WOD is normally a sprint. See if the running slows you down any.
Scaling Options:
Bar weight – as needed
Ring Dips -> Stationary dips -> dips off bench/boxes
Run ->500M row
