Warm Up:

200M run w/med ball

Teams up, stand 10’ apart:

10 med ball chest passes

10 med ball side passes

10 med ball granny shots

10 wall ball passes

Barbell W/U*

* With empty bar, perform 3 reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from mid thigh, squat clean from shin

WOD:

For time:

75 wall balls (20/14)

2 Squat Cleans (225/155)

50 wall balls (20/14)

4 Squat Cleans (225/155)

25 wall balls (20/14)

6 Squat Cleans (225/155)

Scaling:

WB -> 14/12

Squat Cleans -> 80% of 1RM (if 225/155 is less than 80% of your 1RM, then scale up to 80%)

Cool Down:

Pigeon pose x 2 min per side

Leg bleeds x 3 min

Warm Up: 

25 Cal Row

Bear crawl 30’

Alt walking toe touch 30’

Arm circles x10 per side

Over and backs x20

Kip swings x10

Bergener w/U*

Video Courtesy of: CrossFit Weightlifting Trainer Course

S/S/S: 

Power Snatch

5X1 As Heavy As Possible

WOD:

10,9,8,7,6,5,4,3,2,1

Row for cals

Muscle Ups

Time cap = end of class

Scaling:

MUs ->2 burpee to kipping pull up per MU

Cool Down:

Banded bully stretch x 2 min per side

Banded tricep stretch – 2 min per side

Warm Up:

Blind Rowling for 5 rounds*

DU practice

For blind Rowling, do one normal round of rowling (jump on rower, try to row EXACTLY 100M. Any meters above or below 100 = your number of burpees to perform). After the first round is complete, and any burpees that were given are done, do the next 4 rounds with the monitor turned up to the ceiling, so you can see the number. Your goal and the penalty for any meters above or below 100M stays the same.

WOD:

Teams of 2:

3 Rounds:

50 Cal Row

800M Run*

150 Double unders

Only one team member working at a time

* runs MUST be broken up in 200M sprints

Scaling:

Run ->1K Row

DU – 2X SU -> Penguin Jumps

Cool Down:

Calf stretch on rig x 2 min per side

Oly wall stretch x 5 min

Video Courtesy of: Barbell Shrugged

Warm Up:

20 kickers per leg

20 Russian Baby makers*

10 fire hydrant circles (ea direction) per leg**

Inchworm 30’

10 Twisting Push Ups

10 PVC pass thru

10 lunges w/PVC overhead

Video Courtesy of: InvictusFitness

Video Courtesy of: FourHourBody

S/S/S:

Front Squat

10,9,8,7,6

Increase weight ea set

WOD:

15 Min AMRAP:

25 GHD sit-ups

400M Run

20 plate OH walking lunges (45/25)

Don’t let the elbows bend during the OH walking lunges. The second the arms bend, the weight becomes unstable OH. Not good.

Scaling:

GHD ->Ab mat sit up

Run-> 500M Row

OH walking lunge ->35/15 ->25/10

Cool Down:

10 Downward Dog to Cobra

Couch stretch x 2 min per side

Warm Up:

200M jog

Lateral lunge 30’

Burpee broad jump 30’

Spiderman lunge 30’

10 sit ups

10 Thread the needle*

*For thread the needle*

Video Courtesy of: Six Physio

WOD:

In 5 min:

30 Lateral Barbell Burpees

AMRAP Snatches, (75/55)

4 min rest, then…

6 rounds for time:

15 Ab-Mat Sit-ups

10 KB Snatch (53/35) (alternating)

For the barbell burpees, the jumps are lateral, meaning when you go down for the burpee the bar is to you side, not in front of you. Side jump over it.

Scaling:

Barbell Snatch –> As needed

Ab mat sit ups -> feet anchored

KB Snatch ->as needed

Cool Down:

Three Way Banded Shoulder/Lat Stretch*

*for three way banded shoulder/lat stretch*

Video Courtesy of: Jason Brown

Alright folks, last week of the 2017 Open, time for…

video courtesy of the CrossFit Games

WOD:

10 Rounds For Time:
9 Thrusters (95/65)
35 Double Unders

40 Minute Time Cap

Scaled Version:

Movement Standards:

Go to https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_5-8qndhystegd776sbds73.pdf

Cool Down:

Leg Bleeds – 4 min

Banded OH Stretch – 2 min per side

Warm Up:

400M run

Spiderman Lunge 30’

Walking kicks 30’

Crab walk 30’

Lateral lunge 30’

Barbell W/U*

* With empty bar, perform 3 reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang power clean, power clean from mid thigh, power clean from shin .

S/S/S:

Power Clean

5X1 As Heavy As Possible

WOD / Refinery:

Mobility or Skill Work

Cool Down:

Roll out from hamstrings through t-spine – 30 passes

Warm Up:

3 Rounds:

150M row

5 burpees

5 box step up

5 push ups

2×10 empty bar OH press

WOD:

For six 3min rounds, perform:

Row 250m

10 burpee box jump overs (24/20)

Max reps strict press (95/65)

Rest 1min between each round.

Score is total press reps.

Scaling:

BBJO – >20/16

Press -> as needed

Cool Down:

Internal Rotation Stretch *

2 min per side

* for internal rotation stretch on shoulders

Video courtesy of: Barbell Shrugged

Warm Up: 

200 Rope contacts

10 kickers per leg

10 Squat to stand

Inchworm 30’

10 Twisting Push Ups

10 PVC pass thru

S/S/S:

Bench Press

10,9,8,7,6

Increase weight ea set

Higher reps sets for more muscular endurance. But, still pick a weight where the final rep is a struggle. Make jumps accordingly

WOD:

E2MOM for 14 Min:

5 OHS 115/85

30 DUs

Scaling:

OHS –> as needed

DUs -> DU attempts through 30 rope contacts ->30 penguin jumps

Take the bar from the ground for the OHS. Goal = knock out all 5 OHS in a row so you don’t have to pick it up more than once per round. If you need to scale, it should be a weight you can do 5 reps unbroken

Cool Down:

Oly wall stetch x 3 min

Doorway stretch x 2 min per side

Warm Up:

500M Row

Bear crawl 30’

Alt walking toe touch 30’

Arm circles x10 per side

Over and backs x20

Kip swings x10

5 strict Toe2Bar

5 kipping Toe2Bar

Burgener w/U*

* Two angles of Sage Mertz hitting the Burgener WU

and

Videos courtesy of: CrossFit Weightlifting Trainer Course

WOD:

For Time:

21 Power Snatch -115/80

21 Toe2Bar

200M Run

15 Power Snatch – 135/95

15 Toe2Bar

200M Run

9 Power Snatch – 155/110

9 Toe2Bar

200M Run

Scaling:

PS -> as needed (aim for 75%, 80%, and 85% of your 1RM)

T2B-> K2E ->hanging knee raise

Run – 250M row

Focus on finishing your pull then dropping under and sticking the landing. Your feet should land at the same time that your arms lock out OH. The reps do not have to be touch and go. In truth, would rather you reset each rep, just don’t wait longer than 3 seconds to start the next rep.

Cool Down:

Banded shoulder stretch *

2min per side

Heel cord mash – 2 min per side

* for banded shoulder stretch

Video courtesy of: Barbell Shrugged