WOD:

“Michael”

Three rounds for time of:

Run 800 meters

50 Back Extensions*

50 Ab mat Sit-ups

Compare to 5Jul2016

Picture courtesy of CrossFit.com.

Scaling Options:

8000M Run –> 1K Row

Back ext –> Superman, laying on ground.

Ab mat sit ups -> feet anchored

Cool Down:

200M walk

10 cobra pose to downward dog(Slow)

Calf stretch – 1 min per side

S/S/S:

Clean Pulls

3X80%, 3×90%, 2×95%

Based off 1RM from 19Jan

Video courtesy of All Things Gym.  Try going Chinese style this week, by adding elbows high and outside at the end.

WOD:

3 Rounds:

10 Man Makers (35/25)

10 Walking Lunges – per leg (35/25)

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Video courtesy of Reebok CrossFit One.

Scaling Options:

Dumbbell weight -> as needed

Cool Down:

Banded bully stretch – 1 min per side

Couch stretch – 2 min per side

WOD:

videos and pics courtesy of CrossFitGames.com

17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24″/20″)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

NOTE: There is a 20 minute Time Cap

MOVEMENT STANDARDS

DUMBBELL SNATCHES

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell

directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be

lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

BURPEE BOX JUMP-OVER

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK

If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Scaling Options:

Same reps, but men use 35# DB, and Women use a 20# DB.

Also, for scaled, Box Step ups are allowed.

Cool Down:

Banded Bully Stretch – 2 min per side

Leg Bleeds – 3 min

Warm Up:

500 M Row

Spiderman lunge 30’

Walking single leg toe touch 30’

Duck walk 30’

Inchworm 30’

Arm circles x20

Burgener W/U

**Two angles of Sage Mertz hitting the Burgener WU**

** Videos courtesy of CrossFit Weightlifting Trainer Course **

S/S/S:

Power Snatch

3X5

(for Power Snatch. Don’t do these as touch and go. Reset every time at the bottom of the rep. Make each look perfect. Aim is heavier weight than the 5X5 week.)

Increase weight ea set

WOD:

21 Squat Clean (135/95)

21 strict pull-ups

15 Squat Clean (135/95)

15 strict pull-ups

9 Squat Clean (135/95)

9 strict pull-ups

No kipping today on the pull-ups. All arm and back strength

Scaling:

Squat Cleans ->as needed

Strict Pull Ups ->Supine Ring Rows ->Ring Rows

Supine = make the body horizontal

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Cool Down:

Oly Wall Squat – 4 min

Roll out forearms and lats

Warm Up:

200 rope contacts

Inchworm 30’

Downward dog to cobra x10

Walking lunge 30’

10 PVC pass throughs

10 around the worlds w/PVC

WOD:

30 Min EMOM

3 Push Press (115/85)

6 Ab Mat Sit Ups

18 Double Unders

To count this one as RX, you MUST get all reps done each minute for all 30. If you don’t finish all the reps of any given minute when the next minute, starts, stop whatever rep you are on and go back to push press.

Scaling:

Push Press -> As needed

Ab Mat Sit ups -> Feet anchored

DU -> Du attempts until minute ends

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Cool Down:

Banded shoulder work – 3 min per side

Cobra to Downward dog x 20

Warm Up:

400M run

30’ walking lunge

Walking kicks 30’

10 Russian Baby makers

10 slow push ups

20 PVC pass throughs

10 OHS w/PVC

S/S/S:

Front Squat

3X5

Increase weight ea set

This session, the reps per set stay the same, but the sets drop to 3. This means, go heavier than when you did 5X5

WOD:

3 rounds for time of:

Row 500 meters

15 overhead squats (95/65)

Keep a steady pace on the row, and piston out the OHS.

Scaling:

OHS -> As needed

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Cool Down:

Leg Bleeds – 4 min

Front Rack mobility – 2 min per arm

Warm Up:

3 rounds:

100M run

5 push ups

8 step ups (24.20)

10 kip swings

1 wall walk

WOD:

50 Box Jump Overs (24/20)

40 Burpees

30 Pull Ups

20 Ring Dips

10 HSPU

20 Ring Dips

30 Pull Ups

40 Burpees

50 Box Jump Overs (24/20)

Scaling:

Box Jump Overs ->20/16

Pull Ups ->Jumping Pull Ups

Ring Dips ->Stationary Dips -> Dips off box/bench

HSPU -> 4 Wall Walks ->Pike Push Ups

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Cool Down:

Heel cord mash – 2 min per

Banded bully stretch x 2 min per side

Warm Up:

500M row

10 Bow to Bends

Iron Cross – 5 per side

Scorpion – 5 per side

5 burpees

5 inchworms

Barbell warm up*

S/S/S:

Power Clean

3X5

Increase weight ea set

WOD:

5 rounds:

1 snatch pull

1 power snatch

1 OHS

(Rest 2 min between sets)

Increase weight ea set

Do not let go of bar between moves. Only touch and go off the ground

Post highest successful weight

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Cool Down:

Tabata roll out – 20 seconds foam roller per body section. Rest 10 sec between parts

Warm Up:

10 Cal row

10 step ups (24/20)

10 Cal row

10 box jump/step downs

10 Cal row

10 tuck jumps

Calf stretch on rig – 1 min per side

WOD:

For Time:

25 Calorie Row

25 Box Jumps, 30/26

20 Calorie Row

20 Box Jumps, 30/26

15 Calorie Row

15 Box Jumps, 30/26

10 Calorie Row

10 Box Jumps, 30/26

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Scaling:

Box Jumps –> 26/24 ->24/20

Cool Down:

Banded front rack stretch – 2 min per

Roll out forearms

Warm Up:

200 rope contacts

Duck walk 30’

Spiderman lunge 30’

Inchworm 30’

10 twisting push ups

10 burpees

S/S/S:

Bench Press

3X5

Increase weight ea set

WOD:

15min AMRAP:

25 Wall Balls (20/14)

30’ OH walking lunge w/ KB (left hand)(35/25)

25 Double Unders

30’ OH walking lunge w/ KB (right hand)(35/25)

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Scaling:

Wall balls ->as needed

KB -> as needed

DU -> 25 attempts or 25 penguin jumps

Cool Down:

500 M slow ski erg

Banded OH stretch – 2 min per side