S/S/S:

“Rowling” for 10 rounds

Any meters above or below 100 per round = the number of penalty moves

Rnd 1-5 – burpees

Rnd 5-10 – Toe2Bars

Videos courtesy of CrossFit HQ.  Goal is to stop exactly at 10M each round.  If you go over or under that, then do one rep of the penalty movement for every meter you went over or under.  Finish your penalty reps before moving on to the next set. Since there are enough rowers, do each round as a class.  See who can get the best (lowest number of penalty reps) score in the game.

WOD:

EMOM for 20

Odd min – 1 Rope Climb

Even min – 10 Box Jumps (24/20)

In today’s WOD, finishing fast is not the goal. Rather, focus on good form and efficiency in the movements:

Rope Climbing –

And Box jumps –

Scaling Options:

Rope Climb -> 3 rope walks or 1 successful leg raise/pinch and pull up, as seen in this video ..

Box height -> as needed

Cool Down:

Roll out lats – 30 sec per side

Pigeon pose – 1 min per side

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our pulling movement for this cycle will be the Sumo Deadlift.  As stated in the video, get the hips lower than your shoulders before you begin the pull.  As you wind up the hips do do this, put some tension on the bar so when you do initiate the pull, you won’t put a snap on the biceps.

WOD:

Partner WOD

18 Min AMRAP:

200m Run Together

20 Deadlifts (315/220), alternating every 2 reps

Scaling Options:

Run -> 250M row

Bar weight -> as needed.  Goal is 80% of 1RM

Cool Down:

Hang from pull up rig – accumulate 3 min hang time

Calf stretch on rig 2X30 sec per side

WOD:

“Tabata Mash: The Frannie Mix Tape”

Tabata Thrusters (95/65)*

1 min break

Tabata Pull ups

1 Min break

Tabata Double-Unders

1 Min Break

Tabata Ab Mat Sit Ups

Score = total reps

*Tabata = 8 rounds of 20 sec work, 10 sec rest.  So, do all sets of Thrusters before going to Pull Ups, and all sets of pull ups before going to dubs, then all sets of dubs before going to ab mat sit ups.

As you will read in the Scaling section, there is no scaling on Double Unders today.  For those who do not have DUs, the reason is, we want to take today to practice getting the technique down.  So, you get eight 20-second working sets to attempt to get some DUs in.  Go for it!

Compare results to 2Nov2015

Scaling Options:

Bar weight -> as needed.  Should be the weight you use for Fran

Pull Ups -> Buddha Pull Ups

DUs -> no scale, if you do not have DUs, today you will get 8 rounds of 20 sec practice

Ab mat sit ups -> feet anchored

Cool Down:

2 min of alternating downward dog/cobra 20 sec holds

Heel cord mash with bar – 2 min per

S/S/S:

(Squat) Clean & Split Jerk

3@70%

3@75%

2@80%

Sets start every 2 min

Based on 1RM on 23 Aug

So, for this cycle, our C&J complex is pretty basic.  1 Rep = 1 Squat Clean, set up for the Jerk, then complete 1 Split

video courtesy of CrossFit HQ.

For some good drills for split jerk foot position, watch Coach urgener (courtesy of Again Faster)

WOD:

100 Burpees for Time*

*EMOM – 50yd sprint (25yd down, 25 yd back)

The 50 yd sprint will be at the top (to include the start of the WOD) of every minute.  Goal should be sub-10 min WOD.

Cool Down:

Door way stretch – 2 min per side

Couch stretch – 3 min per side

WOD:

Teams of 2:

For Time:

75 Power Snatches (75/55)

30 Plate OH walking lunges (45/25)

50 Power Snatches (95/65)

30 Plate OH Walking Lunges (45/25)

25 Power Snatches (115/80)

30 Plate OH Walking Lunges (45/25)

-break up reps any way you want.  One athlete working at a time

30 Min Time Cap

For the Snatches, the goal is good chunks in the light sets, then more manageable chunks when the weight gets heavier.  For plate OH Walking lunge, keep arms locked out and have back knee just kiss the ground, just like in this video (courtesy of Paradiso CrossFit)

Scaling Options:

Bar weight -> as needed.  Goal is to increase weight twice in WOD

OH plate weight -> as needed – goal is at least 10 steps unbroken

Cool Down:

Banded OH stretch – 2 min per side

Back extensions on GHD

3X10

video courtesy of CrossFit HQ

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 3 Jul

Re-Test week!   Hopefully your OH position is more stable than it was 9 weeks ago.  Give it a good test today.   Goal is to beat the weight you used on 3 Jul

WOD:

21-15-9*

Calories on the Rower

Power Snatch (115/80)

*400M run after every round of Power Snatch

Scaling Options:

Bar Weights -> as needed

Run -> .7 mile on Assault Bike

Cool Down:

Roll out lats – 30 sec per side

Pigeon pose – 1 min per side

WOD:

20 Min to est 1RM Snatch

followed by…

20 Min to est 1RM Clean & Jerk

Compare both to 21 June

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!

Scaling Options:

N/A

Cool Down:

Oly Wall Sit – 3 min

WOD:

20 Min AMRAP:

20/15 Cal Ski Erg

10 D-Ball  over shoulder (50/30)

1 Min Hanging  L-Sit *

*Any time you drop, stop counting toward your minute.  Start back up when you are back in L-Sit)

Video courtesy of Power Monkey Fitness.  Quick demo on the Hanging L-Sit.  If during your L-Sit, you have to come off the bar, remember time-wise where you stopped in the minute.  When you get back to an L-Sit, begin counting where you left off.

Video courtesy of Dave Levey.  Three different techniques you can use for the D-Ball over shoulder.

Scaling Options:

D-Ball weight -> as needed or a light med ball

L-Sit -> legs bent L-Sit

Cool Down:

Cobra to Downward dog  X 20

Banded Bully Stretch – 2 min per side

WOD:

“Barbara”

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Ab mat Sit-ups

50 Air Squats

Rest precisely Three minutes between each round

*45 Min time cap

A CrossFit Classic today! Goal is to push hard through the round as you have a guaranteed rest after each round.

Scaling Options:

Pull Ups -> Buddha Pull Ups

Push Ups -> off a bench

Ab mat sit ups -> feet anchored

Air Squats -> to depth

Cool Down:

Door way stretch – 2 min per side

Couch stretch – 3 min per side

S/S/S:

Push Jerk

5X5

Increase weight ea set

Compare to 29 June

WOD:

EMOM for 15 Min:

Min 1 – 20 KB Swings (53/35)

Min 2 – 40 Double Unders

Min 3 – Suitcase carry 100M (53/35)

video courtesy of T-Nation.  Quick demo of the suitcase carry.  Switch arms at the halfway point.  Any time left over per minute is rest.

Scaling Options:

KB Weight -> as needed

DUs ->DU attempts through 60 rope contacts ->40 Penguin Jumps

Cool Down:

Calf stretch on rig 2X30 sec per side

Banded OH stretch – 2 min per side