S/S/S:

Bench Press

5X5

Increase weight ea set

video courtesy of Rogue Fitness.  Mark Bell going over some of the finer points of a successful set up and execution of a Bench Press.  This will be our Push movement for this cycle.  Goal in this week is to increase weight on each set of 5 that you perform.

WOD:

EMOM 15

Min 1 – 10/8 Cals Ski Erg

Min 2 – 15 Supine Ring Rows

Min 3 – 5 Renegade Rows (35/25)

Couple movements we haven’t seen in a while…

Supine Ring Row (video courtesy of Dayton Strength and Conditioning:

And Renegade Rows (video courtesy of The Run Experience):

So, one rep for Renegade Rows = one rep equals DB row on left arm, DB row on right arm, do one push up (body touches dumbbells).

Scaling Options:

Supine Ring Row -> Ring Row at angle

DB weight -> as needed

Cool Down:

Doorway Stretch – 2 min per side

Roll out lats

WOD:

3 Rounds:

600M Run

10 Toe2Bars

45 Double Unders

1 Min Plank Hold

100 ft Bear Crawl

10 Pull Ups

500M Row

A little longer WOD that will push the cardio and bodyweight control.  On the plank, it MUST be a minute of holding a plank (on forearms).  Have athletes watch the clock during plank.  If they drop before their minute finishes, their minute of plank is paused, and they start back up where they left off (ex: I start at the 4:00 min mark and drop at 4:30.  I still have 30 sec of planking to complete.  I start back up at 4:45, but drop again at 5:00.  I still need to complete 15 more seconds of planking. I start back at 5:13, and go until 5:28.  I am now done with my minute of planking).

Scaling Options:

Run -> 750M Row

Toe2Bar -> K2E -> Hanging Knee Raise

DUs->DU attempts through 60 rope contacts

Pull Ups -> Buddha Pull Ups

Cool Down:

Cobra pose – 2 min hold

Calf stretch on rig – 2 min per

S/S/S:

High Hang Snatch

3@60%

3@65%

2@70%

Sets start every 2 min

%s Based off 25Oct 1RM

Video and description courtesy of Catalyst Athletics.  New cycle!  For the Snatch variation this cycle, we will do the High Hang Snatch (or dip snatch).  To execute:

Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the snatch, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.

WOD:

“Grace”

For Time:

30 Clean & Jerks (135/95)

Compare to 20170925

In honor of National Breast Cancer Awareness Month, we will perform a staple of Barbell for Boobs Events.  See if you can PR!

For more info on BB4Bs, go to https://www.barbellsforboobs.org/

Scaling Options:

Bar weight -> 115/80 ->95/65 -> as needed

Cool Down:

Barbell Shoulder Stretch – 2 min

video courtesy of Mobility WOD

Roll out T-spine – 3 min

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 30 Aug

Video courtesy of Rogue Fitness.  Re-test on  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 to do this, put some tension on the bar so when you do initiate the pull, you won’t put a snap on the biceps.  The goal is to go heavier on each set than you did on 30Aug.

WOD:

30-20-10:

Cals on Assault Bike

Cals on Ski Erg

right into…

1 Mile Run

Lung burner for sure!  If there are more athletes than assault bikes, have half start on the Ski Erg.

Scaling Options:

Run -> 2K Row

Cool Down:

Thread the needle x 10 per side(slow)

GHD Back Extensions – 3 sets of 20

WOD:

20 Min to est 1RM Snatch

followed by…

20 Min to est 1RM Clean & Jerk

Compare to 23 Aug

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 Sit – 3 min

Banded OH stretch – 2 min

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 4 Sept

Video courtesy of Rogue Fitness.  Time to re-test Push Press!!!   The goal is to go heavier on each set than you did on 4 Sept .

WOD:

12 Min AMRAP:

3 KB Snatch (per side) (35/25)

3 Box Jumps (30″/24″)

9 Pull Ups

15 Cal Row

Stay steady on the row and make it through the movements as fast as possible.

Scaling Options:

KB Weight -> as needed

Box height -> as needed

Pull ups -> Buddha Pull Ups

Cool Down:

Barbell shoulder stretch 2 min

Video courtesy of Mobility WOD

Roll out T-spine and hamstrings – 1 min per body part

WOD:

5 Rounds For Time:

400M Run

30 KB Swings (53/35)

Find a good running pace and try to maintain it on each 400M run today!  Make the KB swings the sprint of the WOD.

Scaling Options:

Run -> 500M Row

KB weight -> as needed

Cool Down:

Roll Out lats – 2 min per side

Calf stretch on rig – 2 min per side

S/S/S:

Front Squat

 5X5

Increase weight ea set

Compare to 5 Sept

Video courtesy of CrossFit HQ.  Re-test of Front Squats!!!!

The goal is to go heavier on each set than you did on 5 Sept.

WOD:

For time:

50 Air Squats

40 Ab Mat Sit Ups

30 Push Ups

20 Walking Lunges

10 Burpees

5 Muscle Ups

10 Burpees

20 Walking Lunges

30 Push Ups

40 Ab Mat Sit Ups

50 Air Squats

Small up and down the mountain Chipper! Try to make the only rest time you take be the transition from one move to another.

Scaling Options:

Air Squats -> to depth

AbMat Sit Ups -> Feet anchored

Muscle Ups-> jumping MUs, 2X MU transitions

Video courtesy of Gymnastics WOD.  Coach Carl Paoli going over the Muscle Up Transition drill.  Should you need to scale today, you will perform 10 of these over 5 muscle ups.

Cool Down:

Mash triceps – 2 min per side

Couch stretch – 2 min per side

S/S/S:

(Squat) Snatch

3@80%

2@ 85%

2@90%

sets start every 3 min

%s Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Our final time hitting our Squat snatch % prior to re-testing our 1RM.  With the heavier %s, take the full 3 minutes each set.  Don’t rush and fail a lift.

WOD:

4 Rounds For Time:

5 Box Jumps (30/24)

10 Jumping Lunges

15 Sand Ball Slams (35/25)

20 Ab Mat Sit Ups

Video courtesy of Austin Malleolo.  Quick demo on slam balls.  Make sure you extend th ball fully overhead at the top, and as you slam the ball to the ground, aggressively close the hip, keep the torso upright and catch it at the bottom of your squat.  These are very helpful for learning how to drop under a bar FAST, like when doing a snatch or clean.

Scaling Options:

Box height -> as needed

Jumping lunge -> lunge

D-ball weight -> as needed

Ab mat sit ups -> feet anchored

Cool Down:

Leg Bleeds x 3 min

Couch stretch – 3 min per side

WOD:

For Time:

21 Pull Ups

42 Double Unders

15 Pull Ups

30 DUs

9 Pull Ups

18 DUs

 right into…

21-15-9

HSPUs

10 yd shuttle runs

Scaling Options:

Pull Ups -> Buddha Pull Ups

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit

DUs -> 2:1 Single Unders

Shuttle Runs -> Same number, cals on rower

Cool Down:

Banded lat stretch – 2 min per side

Calf stretch on rig – 2 min per side