S/S/S:

Pausing (2 sec at knee) Snatch

2X60%, 2X70%, 2X75%

based on 13Dec 1RM

Video courtesy of Catalyst Athletics.  So, set up like a normal snatch, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under the bar and catch at the bottom of the OH squat.

WOD:

18 Min AMRAP:

15 Ring Dips

15 Wall Balls (20/14)

25 Double Unders

Scaling Options:

Ring Dips -> Stationary dip -> box dips

WB -> 14/12

DU -> DU attempts through 25 rope contacts

Cool Down:

Tricep mash – 1 min per side

Pigeon pose on hig box – 2 min per side

S/S/S:

High Bar Back Squat

5X5

Increase weight ea set

Our squat version for this cycle will be the High Bar Back Squat.  This version translates best to improving our Olympic lifts as we focuse on keeping the torso as upright as possible.  Bar placement is slightly different.  See here for the difference in position between high bar and low bar(video courtesy of Barbell Shrugged)

WOD:

EMOM 16:

Odd – 3 Power Cleans (in crease weight ea time)

Even 12/9 Cal Row

Scaling Options:

N/A

Cool Down:

Oly Wall Stretch x 3 min

Couch stretch – 3 min per side

WOD:

For Time:
100, 80, 60, 40, 20 Double Unders
200M, 400M, 600M, 800M, 1000M Run

Scaling Options:

DUs-> 2X SUs

Run -> 250, 500, 740, 1000, 1250M row

Cool Down:

Calf stretch on rig 2×1 min per side

Banded hamstring stretch – 2 min per side

S/S/S:

Deadlift

5X5

 
Increase weight ea set

WOD:

21-15-9

Thruster (95/65)

Burpee Box Jump Overs (24/20)

Scaling Options:

Bar weight -> as needed

BBJO -> 20/16

Cool Down:

Iron cross (slow controlled) x10

Scorpion (slow and controlled) x10

Merry Christmas from the coaching staff at Joint Strike CrossFit!  See you back in here Tuesday!

Pic courtesy of Mercer Island CrossFit.  Time for the annual 12-Day-Of-Christmas WOD!!!! (extra points if you do it with a Santa hat on)

WOD:

12 Days of Christmas WOD

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Toe2Bars

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 SDHP; 2 Thrusters-1 SDHP; 3 Push Press-2 Thrusters-1 SDHP etc – for a total of 364 reps.

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements

KB -> as needed

Pull Ups -> body rows

T2B -> hanging knee raise

BJ -> 20/16

Plate weight -> as needed

DUs – 20 SUs

Cool Down:

Roll out what’s sore for 10 min

S/S/S:

BTN (Behind The Neck) Split Jerk

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Some good words of wisdom from Coach B.  One of the biggest benfits of Behind The Neck Split Jerk is the translation of bar position to our regular split jerk.  When you land a jerk, the bar should be right over the shoulders and hips.  Going from BTN allows our body to get comfortable with that position as it starts in that spot right away.  Just stand all the way up between reps and do not drop the bar too quickly on the shoulders.  Also, as the bar makes contact with the shoulders, bend the knees to absorb the shock.  Be careful to not land the bar on the neck.

WOD:

4 Rounds:

300M Row

10 OHS (95/65)

3 Rounds:

200M Ski Erg

8 Front Squats (135/95)

2 Rounds:

20 Cals Assault Bike

6 Deadlifts (185/120)

No pause between sections.  Once you finish the first 4 rounder, go right into the 3-rounder, then right into the 2 rounder

Scaling Options:

Bar weight -> as needed

Cool Down:

Oly Wall Stretch x 3 min

Couch stretch – 3 min per side

WOD:

6 Rounds For Time:

400M run with Sand bag (40/25)

5 sand bag Turkish get ups*

10 push ups one hand on bag. Switch hands each rep

15 squats holding bag in front rack

20 box step ups w/sand bag on back (24/20)

Fun with Sand Bags!

video courtesy of Atomic Athlete.  Quick tutorial on Sandbag Turkish Get Ups.

Scaling Options:

Sandbag weight -> as needed -> use med ball if no lighter sandbags

Cool Down:

Hang from pull ups bar x1 min

Downward Dog to Cobra x 20

S/S/S:

Pausing (2 sec at knee) Clean

2X60%, 2X70%, 2X75%

based on 13Dec 1RM

Video courtesy of Catalyst Strength.  So, set up like a normal clean, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under.

WOD:

15 Min AMRAP:

10 Ring Dips

15 Plank Up/Downs*

25 Double Unders

Video courtesy of Oxygen Network.  For Plank Up/Downs

Scaling Options:

Ring Dips -> box dips

DUs -> DU attempts through 25 rope contacts -> 25 penguin jumps

Cool Down:

Roll out triceps on bar – 2 min per

Calf stretch on rig – 1 min per side

Remember, today is our final “Workout With a Cause” WOD series.  Coach Sherri will be collecting donation for our adopted in-need family.  Please see Sherri for items we need.  Time to sweat and give back!

ALSO!  BE HERE FRIDAY FOR OUR 12-DAYS-OF-CHRISTMAS WOD!!!!

WOD:

Partner WOD:

400M med ball run  Cash In(20/14) – switch ball between partners as needed

then…*

30 Hang Power Snatch (75/55)

2 Down and back (length of white box) overhead plate carries (45/25)

30 Hang Power Snatch (95/65)

2 Down and back (length of white box) overhead plate carries (45/25)

30 Hang Power Snatch (115/75)

2 Down and back (length of white box) overhead plate carries (45/25)

*After run, EMOM 3 synchro burpees until finished

Other than run and burpees, the rest of the work is one partner working at a time.  Reps split up as team sees fit.

40 Min time cap

Scaling Options:

Med ball -> as needed

If you can’t run, row 500M

Barbell weight -> as needed

Plate weight -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Leg bleeds – 3 min