S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. Our pulling movement for this cycle will be the sumo deadlift.   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:

For Time:

24 ring push-ups

15 Jumping Air Squats

20 burpees

18 ring push-ups

18 Jumping Air Squats

20 burpees

12 ring push-ups

21 Jumping Air Squats

20 burpees

Scaling Options:

Ring Push Ups -> push ups on the ground

Jumping Air Squat->Air Squat

Cool Down:

Pigeon pose – 2 min per leg

Roll out glute/hamstrings

Banded pec stretch x 2 min per side

WOD:

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX weight – 155/105

Compare to 24Oct2016

Scaling Options:

Bar weight -> As needed, but must use same weight for all movements

Cool Down:

Reverse hyperextensions – 3×10

Roll out back

S/S/S:

Overhead Squat

5X5

Increase weight ea set

And so begins our next cycle of strength movements with a 5X5 on Overhead 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:

CF Games 2016 Climbing Snail (modified with Tire)

3 RFT:

400m Run

2 Rope Climbs

Tire Flip 20 yds

2 Rope Climbs

Scaling Options:

Run ->500M row

Rope climbs -> 2 rope walks per rope climb

Tire Flip -> pair up and o partner flips

Cool Down:

OH banded stretch – 2 min per side

Roll out forearms

WOD:

Every 2 minutes for 20 minutes:

200M Run

10 Burpees

2 min break, then…

Every minute on the minute for 10 minutes:

3 Ring Muscle Ups

So, for the first piece, in 2 minutes, complete a 200M run and 10 burpees.  Any time left over is rest.  You’ll do that 10 times. After your 2 minute break, then perform 3 ring muscle ups every minute.  Any time left over per minute is rest.

Scaling Options:

Run ->250M row

Ring Muscle Ups -> Bar Muscle Ups -> Burpee to kipping CTB pull ups->Burpee to kipping pull up->Burpee to jumping pull up

Cool Down:

Doorway Stretch x 2 min per side

Calf stretch on rig – 1 min per side

S/S/S:

Power Clean + Front Squat

2X60%, 2X70%, 2X75%

% based of 1RM from 10Aug2017

video courtesy of Will Flemming

On this cycle, we will focus on fast, precise power cleans followed by a good front squat.  1 power clean + 1 front squat = 1 rep.  You can try going touch and go, but if form begins to break down, drop the bar after every front squat and re-set before doing next power clean in the set.

WOD:

12 Min AMRAP

8 Front Squats (155/105)

40 double unders

Scaling Options:

Front Squat ->as needed (goal is go unbroken)

Double Unders -> Attempts through 40 rope contacts -> 40 Penguin Jumps

Cool Down:

Front Rack Stretch x 2 min per leg

Heel cord mash x 2 min per side

S/S/S:

Push Jerk

5X5

Increase weight ea set

Compare to 22Jun

Last day of Re-Test Week!  If you hit each piece of this strength cycle, then the goal is to go heavier on each set compared to your 22Jun numbers.  Get strong!

WOD:

For Time:

400M Run

-Minute Break

400M Ski Erg

-Minute Break

500 Row

-Minute Break

.7 Mile Assault Bike

If there are more than 4 people in a class, have folks start on different movements so there isn’t a traffic jam at the ski ergs or assault bikes.

Scaling Options:

Run –> 500M Row

Cool Down:

Roll out heel cord

Pigeon pose – 2 min per leg

Roll out glute/hamstrings

pics courtesy of The CrossFit Games.  Hitting a 270 pound Snatch as a teen, very impressive…

…dabbing after you hit it?  Kinda dumb in my opinion.  Thoughts?

WOD:

20 Min to Set 1RM Snatch

Compare to 8Jun

then…

20min to set 1RM Clean & Jerk

Compare to 8Jun

Cool Down:

Roll out anything that hurts

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 16Jun

WOD:

15 Min AMRAP:

10 GHD Sit Ups

20 Walking DB Lunge (50/35)

30 Double Unders

On the DB lunge, the DBs need to be held at shoulder height.

Scaling Options:

DUs -> Attempts through 60 rope contacts -> penguin jumps

GHD -> ab mat sit up

DBs -> as needed

Cool Down:

Reverse Hyper Extensions 4X20

Calf stretch on rig – 1 min per side

Pic courtesy of CrossFit HQ.  Congrats to Tia-Clair Toomey and Mat Fraser for being crowned the Fittest Woman and Fittest Man, respectively, at the 2017 CrossFit Games.  Looking forward to next year already!

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 14June2017

Re-test Week!  If you have hit each piece of the current strength cycle, then each set of your 5X5 should be heavier than when we did this on 14June.

WOD:

For Time:

25 Burpee  Box Jump Overs (24/20)

followed by..

5 Rounds of ‘Cindy”

followed by…

25 Burpee Box Jump Overs (24/20)

*1 Round of Cindy=5 Pull Ups/10 Push Ups/15 Air Squats

Scaling Options:

BBJO – 20/16

Pull ups -> Ring Rows

Push Ups – PU off bench

Air Squats – to depth

Cool Down:

Couch Stretch x 2 min per leg

Door way stretch x 2 min per side

pic courtesy of 31Heroes.org

WOD:

“31 Heroes”

Partner WOD

31 Min AMRAP:

8 Thrusters

6 Rope Climbs (12 Ft)

11 Box Jumps (30/24)

*Partner one starts with Thrusters.  Partner 2 begins a 400M run w/a sandbag (40/20).  When partner 2 returns from the run, partner 1 grabs the sandbag and begins 400M run, while partner 2 continues the workout where partner 1 left off.  Partners continue to switch off throughout the duration of the WOD.

Thruster Weight:

Elite – 155/105

Advanced – 135/95

Scaled – 115/85

Scaled2 – 95/65

Scaling Options:

Thrusters -> If below scale 2, as needed

Rope Climbs 2X rope walks

Box Jumps ->26/22 -> 24/20

Sandbag -> as needed

Cool Down:

Roll out forearms

Pigeon pose – 2 min per leg

Roll out back