Warm Up:

2X:

250M Row

10 cherry pickers

5 back roll to V-sit

5 push ups

6 kip swings

S/S/S:

Deadlift

5X5

Increase weight ea set

Our pulling movement for this cycle is classic deadlifts. .  As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day.

WOD:

21-15-9:

HSPU

Box Jumps (30/24)

Muscle Ups

Scaling:

HSPU -> 1 Wall walk for every 3 HSPU -> Pike Push Ups

BJ -> 26/22

Muscle Ups -> Burpee to kipping pull up

If you have to scale the Muscle Ups – the burpee to kipping pull up is performed as, drop down for a burpee, as you come up, jump to pull up bar and hang, then go into a kipping pull up.  Remember, this is NOT a jumping pull up.  Once you jump up to the bar, go into a kip swing to start the pull up.

Cool Down:

Reverse Hypers – 4 x 15

Warm Up:

10 box step ups

5 air squats

10 box jump, step downs

5 push ups

10 box jumps

5 burpees

WOD:

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk

Picture Courtesy of: https://www.fbi.gov/history/hall-of-honor/gregory-j-rahoi

“Rahoi”

12 Min AMRAP:

12 Box jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

Compare to 16 Feb 2016

Scaling:

BJ -> 20/16

Thrusters -> As needed

Cool Down:

Couch Stretch 2 min per side

Doorway stretch – 1 min per side

Warm Up:

400M run

Walking lunge 30’

Walking kicks 30’

10 sit ups

Duck walk 30’

Inchworm 30’

Side lunge 30’

Broad jump 30’

S/S/S:

Back Squat

5X5

Increase weight ea set

And so begins our next cycle of strength movements with a 5X5 on good ol’ Back Squats.  As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day.

WOD:

EMOM for 15:

Min 1 – 15 GHD Sit Ups

Min 2 – 30-30-30 shuttle sprint*

Min 3 – 3 Power Cleans (185/130)

For the sprint, start at the white line, sprint to the 30’ mark, sprint back to start, then sprint one last time to the 30’ mark.

Scaling:

GHD -> Ab mat sit up

Power Cleans -> as needed

Cool Down:

10 Downward dog to cobra

Heel cord mash – 2 min per

Warm Up:

50 Single Unders

25 L-leg SUs

25 R-leg SUs

50 alt SUs

Spiderman lunge 30’

Inchworm 30’

Iron cross x5 per leg

20 over and backs

10 kip swings

WOD:

4 Rounds:

100 Double Unders

25 Pull Ups

* At the start of every minute, 5 Burpees

SO, at “go”, perform 5 burpees, then go into your DUs. At the start of every minute, drop down for 5 more burpees no matter where you8 are in the WOD. Once you get the burpees out of the way, continue with the WOD. For those coaching the class, keep an eye on the clock and let the athletes know when to drop for burpees.

Scaling:

DUs – Attempts

through 100 rope

contacts – 100 penguin jumps

Pull Ups – Inverted row*

Start at the 1:41 mark and watch to 2:37 for set up and execution.

Video Courtesy of: Jim Stoppani

Cool Down:

Banded lat stretch – 1 min per side

Calf stretch on rig – 2 min per side

Warm up:

500M Row

20 Bow to Bends

20 Russian Baby makers

5 one-arm DB deadlifts per side

5 vert jumps

20 over and backs

20 arm circles

Barbell warmup

S/S/S:

Clean + High Hang Clean

2X60%, 2X70%, 2X75% + 1 Jerk end of ea set

% based off 1RM on 8June

*Perform One Jerk at the end of ea set

WOD:

For Time:

20,18,16,14,12,10,8,6,4,2 – Alt DB Snatch (50/35)

2,4,6,8,10,12,14,16,18,20 – Wall Ball (20/14)

So, perform 20 Alternating DB snatches (one left arm, one right arm, one left arm, one right arm…etc) until you get 20 total reps, so 10 per arm, then do 2 wall balls, then 18 alt DB snatches, then 4 WB, etc.. until the last set is 2 alt DB snatches and 20 Wall Balls.

Video courtesy of CrossFit HQ. Yes, these snatches are just Power Snatches with the dumbbell.  Just don’t forget to alternate hands each rep, and DO NOT rest your free hand on your leg for support.  Keep your core tight!

Scaling Options:

DB Snatch –> as needed

Wall Ball –> 14/12

Cool Down:

Banded OH stretch – 1 min per side

Pigeon Pose – 2 min per side

Warm Up:

200M run w/med ball

10 Air squats w/med ball

10 wall ball shots

Inchworm length of white box

Calf stretch on rig x 1 min per side

S/S/S:

Back Squat w/2 sec pause at bottom of knee

5X5

Increase weight ea set

Compare to 20Apr

Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 20 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!

WOD:

For Time:

25/20 Cal Row

40 DUs

400M Run

50/40 Cal Row

80 DUs

800M run

Mini grinder. Embrace the suck and keep moving!

Scaling:

DUs –> 3X SUs

Run ->500M row per 400M run

Cool Down:

Heel cord mash – 2 min per

Roll out legs – 3 min per

Warm Up:

200 Rope contacts

Alt Toe Touch x 5 per leg

One leg RDLs to kicks x5 per leg

10 Downward dog to cobra pose

Bergener W/U*

C&J W/U**

* Two angles of Sage Mertz hitting the Bergener WU

And

** With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang PC, high hang squat clean, squat clean from mid thigh, squat clean from shin, press, push press, push jerk, split jerk

S/S/S:

20 Min to est 1RM on Snatch

Compare to 6Apr

 Last time we 1RM Snatch and C&J was 6Apr. See if you have improved

WOD:

20 Min to est 1 RM on Clean & Jerk

Compare to 6Apr

Cool Down:

Couch Stretch – 2 min per side

Hang from pull up bar – 2 min

Warm Up:

3 X:

150M row

10 push ups

10 KB DLs

Prep moves for WOD

WOD:

3 Rounds of:

15 Handstand Push Ups

30 KBS (53/35)

1 minute row for max calories

3 minute rest between Rounds

Score = total calories rowed

So, the goal of this WOD is find a steady pace to go through the HSPUs and KB Swings. Then, go ALL OUT for the minute row for cals. You’ll have a 3 minute break right after so go for broke!

Scaling:

HSPU -> 5 Wall Walks per round -> Pike Push Ups

KBS – as needed

Cool Down:

Mash shoulders with lacrosse ball (lay on ground) – 2 min per side

Mash glutes with lacrosse ball – 2 min per side

Warm Up:

10 Cals on Assault or Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

5 min DU practice

S/S/S:

Floor Press

5X5

Increase weight ea set

Compare to 12Apr

Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 12 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!

WOD:

15 min AMRAP:

15 Overhead Squats 115/80

50 Double Unders

Don’t try to sprint at the get go. Find a pace you can maintain all 15 min.

Scaling:

OHS -> As Needed

DUs -> 50 penguin jumps or attempts through 50 rope contacts

Cool Down:

Banded bully stretch – 2 min

Calf stretch on rig – 1 min per side

Warm Up:

500M Row

10 Bow to Bends

10 back roll to V-sit

10 cherry pickers

Walking kicks 30’

2X10 empty bar RDLs

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X5

Increase weight ea set

Compare to 10Apr

Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 10 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!

WOD:

21-15-9

GHD Sit Ups

Box Jumps (24/20)

Chest2Bar Pull Ups

This gymnastic triplet will test your body control. Concentrate on a tight core, explosive hip extension, and good grip, respectively through the movements

Scaling:

GHD -> Ab mat sit up

BJ ->20/16

C2B -> Chin above Pull Up -> Ring Row

Cool Down:

20 slow Downward Dog to Cobra

Banded lat stretch – 2 min per side