WOD:

5 Rounds For Time:

15 Power Cleans (135/95)

30 Box Jump Overs (24/20)

60 Double Unders

For the Box Jump Overs, you don’t have to open the hips at the top.

Scaling Options:

PC: 95/65

BJO: 20/16

DU: 2:1 SU Ratio

Cool Down:

10 min to find max height Box Jump

Heel cord mash – 3 min per side

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 28Sept

WOD:

For Time:

250m row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

100M run

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Squats

250m row

Scaling Options:

Air Squats –> To ROM

Push Ups –> off a bench or box

Pull ups –> Ring Rows

Cool Down:

200m on Ski Erg at easy pace

Banded bully stretch x2 min per side

Oly Wall Stretch x 3 min

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 23Sept

WOD:

10,000 /8,000 Pound Deadlift

(Pick a weight and try to stick with it. Lift it until you exceed the goal total weight.)

EX – I pick 225# DLs.  At rep 45, I have exceeded lifting a total of 10,000 pounds (If female, it would have been to 8,000)

Scaling Options:

8000/6000 total

Cool Down:

Reverse Hyperextensions – 4×20, no weight

Still confused on how to use the Reverse Hypers (we’re lucky to have them!), check this out…

video courtesy of WestSide Barbell

Hang from pull up bar – accumulate 4 min of hang time.

NOTE:

The Warrior PT Tent is on Holiday Hours for Veterans Day

WOD:

50 Double Unders

50 yd Bear Crawl (25 down/25 back)

100 Double Unders

250M Row

500M Ski Erg

250M Row

100 Double Unders

50 yd Bear Crawl (25 down/25 back)

50 Double Unders

Scaling Options:

DUs -> 2:1 SU ratio

Cool Down:

Heel cord mash x 2 min per side

Banded shoulder distraction x 2 min per side

WOD:

Every 3 minutes for 24 Minutes

10 GHD Sit-ups

5 Dumbbell Ground2OH (50/35)

2 Rope Climbs

Scaling Options:

GHD ->Straight Leg Sit Ups (put plates on a bar, have bar right over knees) -> Ab mat sit ups ->Feet anchored sit up

Rope Climb – 3 rope walks per climb

Cool Down:

Roll out forearms

Cobra pose to downward dog x10

S/S/S:

20 Min to set Snatch 1RM

20 Min to set Clean & Jerk 1RM

Compare to 15Sept

Scaling Options:

N/A

Cool Down:

Reverse hyperextensions 3×20 – increase weight ea round

Banded OH stretch x 2 min per side

WOD:

“Chelsea”

EMOM for 30min:

5 pullups

10 pushups

15 squats

Score= total successful rounds*

* If you are not able to finish the rep count in any given minute, finish the round you are doing, then rest until the next minute starts.  This means your total successful rounds just went down by one.

Scaling Options:

Pull ups – ring rows

Push ups – off box or bench

Squats – to range of motion

Cool Down:

Roll out lats – 30 passes a side

Tricep mash x 2 min per side

Roll out quads and hams – 30 passes ea

pic courtesy of CrossFit HQ.  Nice work from all the Team Luke members who took the CrossFit Level One Trainer’s Course this weekend.  Thank you 55th FW for the support, and thank you Level One Staff for teaching!  This means we will have a good cadre of qualified coaches soon!  Look for some big changes coming, folks!

S/S/S:

Overhead Squats

10,9,8,7,6

Increase weight ea set

WOD:

Five 2-minute Rounds of:

150-yard shuttle sprint (25 yards there and back, 3 times)

Max reps thrusters (135/85)

Score = total Thrusters

Scaling Options:

Run – 300M Row

Thruster weight – as needed

Cool Down:

Couch stretch x 3 min per side

Banded bully stretch x 2 min per side

S/S/S:

Strict Press

10,9,8,7,6

Increase weight ea set

Higher rep range, but we still want to go heavier in each round, so pick a starting weight wisely.

WOD:

4Rounds:

8 Curtis P’s @ 95/65

16 Kettlebell Swing @ 70/53

32 weighted sit-ups @ 45/25 plate – use Dumbbells or Sit Up Bar to anchor feet

Video courtesy of SealFit.  1 Rep of Curtis P = Power Clean, one front racked lunge per leg, one Push Press

Scaling Options:

Curtis P weight -> as needed

KBS weight ->53/35

Plate for Sit Ups ->as needed

Cool Down:

Pigeon pose on box x 2 min per side

Roll out what hurts

S/S/S:

3-Position Snatch (hang, right above knee, floor)

5×1 As Heavy As Possible

WOD:

400M run

21-15-9

HSPU

Toe2Bar

200M run

16-12-10

Box Jumps (30/24)

Alternating Pistols

Scaling Options:

HSPU -> Pike Push Up

Toe2Bar ->K2E ->laying T2B

BJ ->26/22

Pistols -> banded pistol

Cool Down:

Heel cord mash x 2 min per side

Cobra pose to downward dog x10