20171018

S/S/S:

Front Squat

5X5

Increase weight ea set

Start of our new stretch cycle! The Front Squat will be our squat focus for this cycle. Really work on your rack position and keeping your torso upright throughout.

WOD:

21-15-9:

Power Snatch (115/80)

Row (Cal)

HSPU

Scaling Options:

Barbell weight -> As needed

HSPU ->7-5-3 Wall Walks ->Pike Push Ups

Cool Down:

Banded Bully Stretch – 2 min per side

Banded Front Rack Stretch – 2 min per side

20171017

WOD:

AMARAP 25:

400M Run

12 Feet Elevated Push Ups (45/25)

8 Chest2Bar Pull Ups

6 Cal Ski Erg

For the feet elevated push ups, place feet on top of plate, then perform push up. Ensure chest touches the ground every rep.

Scaling Options:

Feet elevated Push Up ->Reg push up ->Push up off bench

C2B –> Chin above ->Body row

Cool Down:

Doorway stretch – 2 min per side

Calf Stretch on Rig – 2 min per side

20171016

S/S/S:

Power Clean + Hang Squat Clean

2X60%, 2X70%, 2X75%

*% based off 12 Oct

Video courtesy of Mike Fitzgerald.

For the clean complex, one rep = One Power Clean, bring the bar back to the hang and perform one hang squat clean. After this, put the bar down, reset and do the next rep.

WOD:

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 – Alt Dumbbell Snatch (60/40)

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

So, begin the WOD with 20 Alternating DB snatches, then do 2 Wall Balls, then 18 Alt DB snatch, then 4 WB, etc…

Scaling Options:

DB weight –> as needed

WB -> 14/10

Cool Down:

Banded OH stretch – 1 min per side

Oly Wall Stretch – 4 min

20171013

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 22Aug2017

Re-test time! If you hit every cycle of bench press, you should see an increase per set compared to 22Aug

WOD:

EMOM for 16 Min:

Min 1 – 200M Row

Min 2 – 150M Ski Erg

Min 3 – .3 Mile Assault Bike

Min 4 – 150M Run

Cool Down:

Reverse Hyper ext – 4X20

Roll out legs – 2 min ea

20171012

WOD:

20 Min to Set 1RM Snatch

20min to set 1RM Clean & Jerk

Compare to 10 Aug2017

Cool Down:

Oly Wall Stretch – 5 Min

Leg Bleeds

20171011

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 18Aug2017

Re-test time! If you hit every cycle of sumo DLs, you should see an increase per set compared to 18Aug

WOD:

400M Cash In

21-15-9

Hang Power Cleans (135/95)

Burpee Box Jump Overs (24/20)

400M Cash Out

Scaling Options:

Barbell weight -> As needed

Box ->20/16

Run -> 500M Row

Cool Down:

Doorway Stretch – 2 min per side

Roll out forearms – 2 min per side

20171010

WOD:

For Time:

30 Alternating Dumbbell Power Snatch (50/35)

50 Double Unders

25 Steps DB Walking OH Lunge (50/35) (L Arm)

50 Double Unders

25 Steps DB Walking OH Lunge (50/35) (R Arm)

50 Double Unders

20 Alternating Dumbbell Power Snatch (50/35)

50 Double Unders

15 Steps DB Walking OH Lunge (50/35) (L Arm)

50 Double Unders

15 Steps DB Walking OH Lunge (50/35) (R Arm)

50 Double Unders

Scaling Options:

DB weight -> As needed

DUs -> Attempts through 50 rope contacts->50 penguin jumps

Cool Down:

Banded Bully Stretch– 2 min per side

Calf Stretch on Rig – 2 min per side

20171009

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 16Aug2017

Re-test time! If you hit every cycle of OHS, you should see an increase per set compared to 16Aug

WOD:

5 Min AMRAP:

5 Toe2Bars

10 Pull Ups

15 Ab Mat Sit ups

5 min rest, then…

5 Min AMRAP:

15 Hand Rel Push Ups

10 Burpees

5 Handstand Push Ups

Scaling Options:

T2B ->Hanging Knee Raise

Pull Us – Ring Row

HSPU –3 Wall Walks per set-> Pike Push ups

Cool Down:

Banded OH stretch – 1 min per side

25 Cobra to Downward Dog (slow)

20171006

WOD:

“Kelly”

5RFT:

400m run

30 Box jumps (24/20)

30 Wall ball shots (20/14)

Benchmark Friday! Use the transition time between movements be your rest to catch your breath and slow down the heart rate.

Scaling Options:

Run –> 500M Row

BJ -> 20/26

WB -> 14/12

Cool Down:

Reverse Hyper ext – 3×30

Roll out legs – 2 min ea

20171005

S/S/S:

Power Snatch + OHS

5X1 As Heavy As Possible

Final run of Power Snatch + Overhead Squat complex before re-testing our 5X5! Goal today is to complete 5 heavy singles. You can increase weight each time or stay at the weight you pick as long as it is a weight that pushes you to maintain proper form .

WOD:

2016 CrossFit Team Series Event 4:

10 Min to establish 1RM for Hang Power Clean

https://www.youtube.com/watch?v=LC-_Eu08laI

Video courtesy of Kill Cliff. Throwback to last year when this was Event 4 for the teams. But instead of having 10 minutes for 4 individuals to hit a 1RM on hang power clean, you get the full 10 minutes for yourself! But, take time to enjoy watching Brooke Wells, Alex Anderson, Jacob Anderson and Lindy Barber kill this one…

Scaling Options: N/A