Monthly Archives: July 2018

20180703

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Quick pointers in the OHS, which will be our squat for this cycle.

Remember, in the 5X5 week, the 5th rep should be a struggle (but manageable) to keep good form.  Push yourself!

WOD:

For Time*:

50, 40, 30, 20,1 0 – Ab Mat Sit Ups

12, 10, 8, 6, 4 – Power Snatch (115/80)

 

*Every Minute on the minute, 5 hand release push ups

So, no matter where you are in the WOD, at the top of every minute (to include the start of the WOD), perform 5 hand release push ups.

 

Scaling Options:

Ab mat SU -> feet-anchored SU

Bar weight -> as needed (should be something you could do 10 unbroken when fresh)

Hand rel push up -> push up off bench

 

Cool Down:

Banded bully stretch per side – 2 min

 

Cobra pose – 1 min

20180702

NOTE: This week, the gym will be on Holiday hours on July 4th and 5th.

WOD:

Every 4 Min for 24 Min:

200M Run

10 Cal Row

Bear crawl 50 yd

For every 4-min round, you must complete a 200M run, 10 Cal row, and 50 yds (25 down, 25 back) of bear crawl.  Any time left over is rest.  If you are unable to finish all the required movements in a round, then at the end of the 4 min, go back to the start, but scale back reps or distance.

 

Scaling Options:

Run -> .2 mile assault bike

 

Cool Down:

Pigeon Pose – 2 min per side

 

Calf stretch on rig – 2 min per side