S/S/S:

Overhead Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting Overhead Squat this cycle.  Lower reps per set = heavier weights

WOD:

“Jumping Grace”

For Time:

30* Clean & Jerks (135/95)

*Every 5 Reps – 30 Double Unders

Taking a little inspiration from two of the AZ Fit Com WODs over the past weekend.  So, athlete will perform 5 C&Js, then pick up their rope and do 30 DUs. This repeats every 5 C&Js. The WOD ends after the athlete finishes the 30^th C&J and then 30 DUs.

Scaling Options:

Bar weight -> as needed

DUs -> attempts through 45 rope contacts -> 30 penguin jumps

Cool Down:

Heel cord mash – 2 min per side

Roll out T-spine

WOD:

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Air Squats

Compare to 11Jan2018

Another Benchmark WOD.  A good strategy is to try to make this an EMOM.  If that is too easy, shoot for one round every 45 sec.  Big key – stay consistent.  Don’t come out so fast that you run out of steam before you even reach the halfway mark.

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows

Push Ups -> Off bench

Air Squats -> to med ball

Cool Down:

Roll out forearms

Couch stretch – 2 min per side

S/S/S:

Push Jerk

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

WOD:

18 Min EMOM:

Min 1 – 8 In-Place Front Rack Lunges (115/80)

Min 2 – 10 Barbell Bent Over Rows (115/80)

Min 3 – 2 (one ea side) Turkish Get Ups (53/35)

Video courtesy of Catalyst Athletics.  Quick demo of Barbell Bent Over Row

Video courtesy of CrossFit HQ.  Quick Demo on Turkish Get Ups

Scaling Options:

Bar weight -> as needed (one bar per athlete)

KB weight -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Roll out T-spine

WOD:

For Time:

1K Row Cash In –

3 Rounds:

21 Box Jumps (24/20)

15 Handstand Push Ups

9 Chest 2 Bar Pull Ups

1K Ski Erg Cash Out –

*40 Min Time Cap

Scaling Options:

Box height -> as needed

HSPU -> 7 Wall Walks -> Pike Push Ups

Video courtesy of Norcal CrossFit

C2B -> Chin Above pull ups ->Buddha Pullups

Cool Down:

Roll out lats – 10 passes per side

Banded bully stretch – 2 min per side

S/S/S:

Clean Pulls

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Third instance of clean pulls.   Lower reps per set, so goal is heavier weights than 3X5 week.

WOD:

10,9,8,7,6,5,4,3,2,1:

Wall Balls (20/14)

Ab Mat Sit Ups*

*35 Double Unders after every round of Ab mat Sit Ups

So, the WOD starts with 10 Wall Balls, then 10 Ab Mat Sit Ups, then 35 DUs, then 9 Wall Balls, 9 ab mat sit ups, and then 35 DUs…etc  The DUs stay the same for every round while the wall balls and ab mat sit ups decrease ea round until you complete the last round of 1 Wall Ball, one ab mat sit up, and 35 DUs.

Scaling Options:

Med ball  weight -> as needed

Ab mat Sit up -> feet-anchored sit up

DUs -> 70 SUs a round

Cool Down:

Cobra pose – 3 min

Calf stretch on rig – 2 min per side

WOD:

24 Min AMRAP:

5 Deadlifts (225/155)

10 Pull Ups

20 KB Swings (53/35)

40 Jumping Lunges

Video courtesy of Paradiso CrossFit.  Quick demo on jumping lunges (you’ll do 20 per leg per round).  Big thing to stress today is, DON’T ROUND YOUR BACK on the deadlifts.  I get that folks will get tired as the WOD goes on, but remind them to take that extra second to set up properly for the deads, and push the feet through the ground rather than pull up on the bar

Scaling Options:

Bar weight -> as needed(should be able to do 5 unbroken when fresh)

Pull Ups -> Buddha Pull Ups

KB weight -> as needed

Jumping lunges -> lunges

Cool Down:

Hang from pull up bar – 3 min hang time

Couch stretch – 2 min per side

S/S/S:

3 Position Snatch (High Hang/Hang/Floor)

3@75%

3@80%

2@85%

Based on 21 June 1RM

Video courtesy of Sarabeth Phillips.

Third time through on our Snatch complex.  Another increase in weight, so this will test your grip!

WOD:

4 Rounds:

400M run

20/18 Cal Ski Erg

*20 Min cut off

This one is a cardio burner. Keep moving!

Video courtesy of Norcal CrossFit.  Jason Khalipa with some good pointers on the Ski Erg.

Scaling Options:

Run -> 500M row

Cool Down:

Banded lat stretch – 2 min per side

Roll out calves

S/S/S:

Defranco’s “Limber 11”

Video courtesy of Joe Defranco.  Tiem for some much-needed mobility work.  This should become something you do a few times a week, folks!

WOD:

10-9-8-7-6-5-4-3-2-1:

Burpees

Push Ups

Toe2Bars

WOD starts with 10 burpees, 10 pushups, and 10 Toe2Bars, then 9 of each, then 8,…etc and ends at 1 burpee, 1 push up, and 1 toe2bar.

Scaling Options:

Push ups -> push ups off bench

Toe2Bar -> Knee2Elbow -> hanging knee raise

Cool Down:

Doorway Stretch – 2 min per side

Cobra pose – 2 min

S/S/S:

3 Position Clean (High Hang/Hang/Floor) + Push Press

3@75%

3@80%

2@85%

Sets start Every 3 min

% Based on 21 June 1RM

Video courtesy of CrossFit Southie.  Second time hitting this clean complex this cycle.  Heavier weights, so hold onto that bar!

WOD:

8 Rounds of:

30 Sec Row (Cals)

30 Rest

30 Sec Ground to Overhead (125/85)

30 Sec Rest

Score = total reps + total cals

For Ground to OH, you can use and variation (snatch, C7J, etc…) as long as the bar starts on the ground and finishes locked out OH.

Scaling Options:

Bar weight -> as needed

Cool Down:

Roll out low back and T-spine

WOD:

For Time:

50 Cal Row

50 Box Jumps (24/20)

50 Pull Ups

50 Burpees

50 Walking Lunges

50 Double Unders

Scaling Options:

Row -> Ski Erg

Box height -> as needed

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

For Buddha PullUps…

Double Unders -> attempts through 75 rope contacts -. 50 Penguin hops

Cool Down:

Pigeon pose – 2 min per leg

Heel cord mash – 1 min per side