Push Jerk


 Increase weight ea set

Video courtesy of Rogue Athletics.  This cycle’s pushing movement will be the Push Jerk.  Yes, you can take the bar from the rack.  Points of performance to remember: 1) Start the movement by with a dip and drive, break at the hips and knees dipping straight down and dynamically straight back up, keeping the torso vertical. 2)Open the Hip aggressively and completely. 3)Push yourself down under the bar and catch the bar in full lockout. 4)Drive through the heels back to a standing position.



Ring Dip

GHD Sit Up

Burpee Box Jumps (24/20)


Scaling Options:

Ring Dip -> Stationary Dip -> Box Dip


GHD -> Ab mat Sit Up


Box height -> as needed


Cool Down:

Banded tricep stretch – 1 min per side


Cobra to downward dog x 10



Split Class into 2 teams:

3 Rounds:


400M sand bag run (40/25)

Max Cals Assault Bike*


*One team starts with the run.  As a team, they must carry one 40# sand bag and one 25# sand bag the entire way.  They can move the bag between teammates as they see fit.  During that time, the other team will use one Assault Bike and go for Max Calories.  Teammates can swap out as often as need be.  Biking stops once the entire running team is back in the tent area.  Also, biking does not start until running team is out of the tent.  Team with the most cals after 3 rounds is the winner.


Cool Down:

Leg Bleeds – 4 min



Clean Pulls



Increase weight ea set

Video courtesy of Catalyst Athletics.

This cycle’s pull will focus on the clean pull, which in turn will benefit our cleans at the end of the cycle.  As the video shows, set up like you’re doing a clean, but finish with triple extension (hips, knees, ankles) and a violent shrug.  People always ask “Should I come up on my toes at the top?”  Greg Everett said it best on Catalyst Athletics when he wrote “The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.”  So, don’t focus on coming up on your toes.  Focus on violently pushing through the ground as you extend your hips  Weight-wise, you should end at roughly your 1RM for C&J or close to it.


Three 5-Min Rounds for Max Reps at each station:

0:00-1:00 – Double Unders

1:00-2:00 – OHS (95/65)

2:00-3:00 – HSPUs

3:00-4:00 – Hang Squat Cleans (95/65)

4:00-5:00 – Rest

This one is done “Fight-Gone-Bad” style, meaning it is max reps at every station, and there is no break between stations (the last station is a minute rest, so yay! Built in rest).  Go all out, but the coach should let you know when you have 15-10 seconds left, so you can decide if you want to get a few more reps, or stop and transition to the next movement (except hang squat cleans.  Rest is next, so go until the end of the minute).  If the coach does not, athlete should try to be in a position to see the clock


Scaling Options:

DUs -> SUs

Bar weight – as needed, but use same bar for both movements

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFIt


Cool Down:

Heel Cord mash – 2 min per


Childs Pose – 1 min


A classic from the great minds of CrossFit Omaha…



Choose you WOD* – 20 Min Time Cap



3 Rounds

800M run

50 Pull Ups



3 Rounds:

600M Run

35 Pull Ups


3 Rounds:

400M Run

20 Pull Ups


*Shooter’s Choice.  You get only 20 minutes to complete the workout. If you scale to Buddha pull ups or ring rows, you are automatically relegated to workout C. Workout C is also the only workout were you are allowed to scale down the pull up reps even more if needed. The major goal is to finish the workout under the time cap, as this is where the intensity is and intensity is where the results are.


Scaling Options:

Pull Ups –> Buddha Pull Ups* -> Ring Rows


Run-> A – 1K row per run


B – 750M Row per run


C – 50M row per run


Cool Down:

Banded lat stretch per side – 2 min


Calf stretch on rig – 2 min per side


Hope everyone had a great weekend!  Time to jump into our next cycle!



3 Position Snatch (High Hang/Hang/Floor)






%s Based on 21June 1RM

Video courtesy of Sarabeth Phillips.  For  Snatch this cycle, we will perform a 3-position Snatch complex.

For the three position Snatch complex, in a snatch grip pick up the bar and stand all the way up.   From here, slight dip in the legs (high hang), then explode up, and pull yourself under to hit a squat snatch.  Hold onto the bar, and bring it to right above the knee.  From here, move the bar up until it reaches mid thigh, then explode up, then drop under for another squat snatch.  Finally, bring the bar to the ground, set your back correctly, and then perform a squat snatch.  Again, the goal is to hold onto the bar through the cycle if possible.


15 Min AMRAP:

10 Wall Balls (20/14)

15 KB Swing (53/35)

20 KB OH Walking Lunge (53/35)*


*Switch arms after 10 steps

Goal of this WOD is to never stop moving.  That means you don’t have to attempt to set a land-speed record on round 1.  It means, move at a deliberate pace that allows you to move constantly through the entire 15 minutes.


Scaling Options:

Med ball weight ->as needed

KB weight -> as needed


Cool Down:

Pigeon Pose – 2 min per side


Banded Bully Stretch – 2 min per side


pic courtesy of VerticalJumping.com



Est 1RM Snatch in 20 Min

followed by,

Est 1RM Clean & Jerk  in 20 Min


Compare to 20 Apr 2018

Time to see how honing technique over the past 9 weeks has worked for us.  Trust in your technique and see what you can move!



Cool Down:

Oly Wall Stretch – 3 min



30 Min to est 1RM Deadlift

Suggested reps leading to 1RM: 5@50%, 4@60%, 3@70%, 2@75%, singles at 80-95% jumping either 5 or 10% depending on feel.  Then old 1RM, then 5% above that.  If successful, keep going up in 3-5% increments.  We’ve hit some good work on pause deadlifts to stretngthen up one of the most common sticking points for folks and made us more secure coming from the ground.  Try to push yourself to a go 1 rep, but do not sacrifice form to get a big weight.  Be smart and keep your form on point!


For Time:

30-20-10   Dumbbell Thrusters (45/30)

15-10-5     Toe2Bar


So, WOD starts with 30 DB Thrusters, then 15 T2B, then 20 Thrusters, then 10 T2B, then 10 Thrusters, and finishes with 5 T2B


Scaling Options:

DB weight -> as needed


T2B –K2E -> Hanging knee tucks


Cool Down:

Hang from pull up bar – 2 min


Pigeon pose – 2 min per side



Floor Press



Increase weight ea set

Compare to 27 Apr

Time to see if the last few weeks of progression paid off!  Look back on the weights you did on 27 Apr, and goal should be to go heavier than the weights you used that day.


For Time


Burpee Over Bar

Front Squats (135/95)

Ring Dips


Scaling Options:

Bar weight -> as needed


Ring Dips -> stationary dips -> box or bench dips


Cool Down:

Tricep mash – 3 min per side


Roll out quads and hamstrings



AMRAP 25 Min:

400M Run

10 Hollow Rocks

15 Wall Balls (20/14)

20 Ab Mat Sit Ups


Video courtesy of CrossFit HQ.  Quick demo on Hollow Rocks


Scaling Options:

Med ball -> as needed


Run -> 500M row


Hollow Rocks -> w/legs bent


Ab mat SU -> feet anchored


Cool Down:

Cobra pose – 2 min


Leg Bleeds – 23 min



Back Squat



Increase weight ea set

Compare to 25 Apr

Time to see if the last few weeks of progression paid off!  Look back on the weights you did on 25 Apr, and goal should be to go heavier than the weights you used that day.


4 Rounds:


10 Box Jumps (30/24)

15 Chest 2 Bar Pull Ups


Scaling Options:

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFIt


BJ height -> as needed

C2B -> Chin Above ->Buddha Pull Ups


Cool Down:

Banded lat stretch – 2 min per side


Couch stretch – 2 min per side