20181017

S/S/S:

Front Squat

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ. Our final time hitting Front Squat prior to our 5X5 re-test.

This week is meant to test muscular endurance. Still make jumps each set.

WOD:

EMOM 16:

Min 1 – 8 Thrusters (115/80)

**Min 2 – 10 D-ball Ground to over shoulder* (50/35)**

Video courtesy of Dave Levey.

Either version shown works fine. Goal is to not lift the d-ball with stiff legs, and make sure you use a violent hip extension to get the ball up and over the shoulder.

Scaling Options:

Bar weight -> as needed (should be a weight you can do 15+ reps unbroken if you were fresh)

D-Ball weight -> as needed

Cool Down:

Tricep mash – 1 min per side

Pigeon pose – 2 min per side

20181016

Pic courtesy of CrossFit HQ. Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD:

“Glen”

For Time:

30 Clean & Jerks (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

Scaling Options:

Scale option 1 – Cut all reps/distance in half, and do “Half Greg”

Bar weight -> as needed

Run – 2K Row/3 Mile Assault Bike

Rope climbs – 3 feet pinch and pulls or 3Rope Walks for every 1 climb

Video courtesy of Kristin Hillier.

Quick demo of a feet pinch and pull from a box and a rope walk. If your arm strength is good and your limiting factor is knowing how to clamp the feet and pull up, go with the feet pinch and pull. If your limiting factor is arm strength, go rope walk.

Cool Down:

Thread the needle x 10 per side(slow)

Video courtesy of Six Physio

GHD Back Extensions – 3 sets of 20

Video courtesy of CrossFit HQ

20181015

S/S/S:

Push Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness. Our final time hitting Push Press prior to our 5X5 re-test. This week is meant to test muscular endurance. Still make jumps each set.

WOD:

Teams of 2:

7 Min As many Cals as possible on Assault Bike

6 Min As many Cals as possible on Rower

5 Min As Many Cals as possible on Ski Erg

*One partner working at a time, switch as needed

**No rest between movements

So, the clock will run for a total of 18 min. From 0:00 – 07:00, partners get as many cals as possible on the Assault Bike, switching as needed. Right at 07:00 and going until 13:00, partners will Row for as many cals as possible. Right at 13:00, and going until 18:00, partner will get as many cals as possible on the ski erg. Your score is the total cals from all three. Since the clock does not stop, it is highly suggested, whoever is finishing up on one movement at the end of a time period, the other partner, be on the next piece of equipment, ready to start at the time change.

Scaling Options:

N/A

Cool Down:

Barbell shoulder stretch 2 min

Video courtesy of Mobility WOD

Oly Wall Sit – 4 Min

20181012

WOD:

5 Rounds For Time:

10 Burpees

10 Pull Ups

10 GHDs

10 Hand Rel Push Ups

10 Toe2Bar

10 Vertical Jumps 6″ above reach

No better way to finish he work week than with some good ol’ fashioned bodyweight movements!

Scaling Options:

Pull Ups -> Buddha Pull Ups

GHD -> Ab mat sit up

Push Ups -> off knees

Toe2Bar -> hanging knee raise

Vert jump -> Air Squats

Cool Down:

Slow & controlled Downward Dog to Cobra Pose x 15

Banded lat stretch – 2 min per side

20181011

S/S/S:

Sumo Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness. Higher reps today will test your muscular endurance. But, still make jumps in weight ea set.

WOD:

In 18 min, complete:

150 Doubleunders

1 Mile Run

AMRAP Snatches (any style) 165/115

Score = number of snatches completed

Think of the DUs and run as your cash-in. For the snatch, you can do muscle, split, power, or squat.

Scaling Options:

DUs -> 300 SUs

Run -> 2K Row

Bar weight -> as needed (shoot for 80% of 1RM)

Cool Down:

GHD Back Extensions – 3 sets of 20

Calf stretch on rig – 2 min per side

20181010

WOD:

Every Minute On the Minute for 21 Min:

Min 1 – 9/7 Cal on Ski Erg

Min 2 – 5 Strict Pull Ups

Min 3 – 3 Back Squats (225/155)

Any time left during any given movement after you finish the needed reps is rest.

Scaling Options:

Ski erg -> Row

Pull Ups -> Buddha Pull Ups

Bar weight -> as needed (shoot for 70-75% of 1RM)

Cool Down:

Banded OH Stretch – 2 min per side

Leg Bleeds – 4 min

20181009

S/S/S:

(Squat) Clean & Split Jerk

3@80%

2@ 85%

2@90%

Sets start every 3 min

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.

Last time through doing our C&J complex before re-testing our 1RM. Weights are at their heaviest thus far, so the rounds go to every 3 Min.

WOD:

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

Cal Row

Handstand Push Ups

Box Jumps (30/24)

So, the WOD begins with a 10 Cal Row, followed by 10 HSPUs, then 10 Box Jumps, then a 9 cal row, 9 HSPUs, 9 Box jumps, …etc.. until you finish the round of 1 Cal Row, 1 HSPU, and 1 Box Jump.

Scaling Options:

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit. Demo of Pike Push Up.

Box Height -> as needed

Row -> Ski Erg or Assault Bike

Cool Down:

Thread the needle x 10 per side(slow)

Video courtesy of Six Physio. Demo of Thread The Needle

Oly Wall Sit – 3 min

20181008

WOD:

25 Min AMRAP:

10 Right Hand OH DB Walking Lunge (35/25)

20 Left Hand DB Push Press (35/25)

30 Wall Balls (20/14)

20 Right Hand DB Push Press (35/25)

10 Left Hand OH DB Walking Lunge (35/25)

Video courtesy of CrossFit HQ. Demo of Single arm DB OH Walking Lunge. For the walking lunge, keep the DB locked out OH, and perform a total of 10 steps where every step, the back knee kisses the ground.

Video courtesy of TheTravelTrainer.com Demo of Single Arm DB Push Press.

Scaling Options:

DB weight -> as needed

Med Ball Weight -> as needed

Cool Down:

Couch stretch – 2 min per side

Banded Bully Stretch – 2 min per side

20181005

S/S/S:

Squat Snatch

4@75%

3@80%

3@85%

sets start every 3 min

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ. Third time going through this progression for Snatch this cycle. The weght %s are the same as last time, bt the reps are higher, so round time increases to 3 min a round.

WOD:

For Time:

90 Double Unders

200M Run

45 Double Unders

400M Run

45 Double Unders

400M Run

90 Double Unders

200M Run

Scaling Options:

DU -> attempts through 90 rope contacts

Run -> Row 250 and 500M respectively

Cool Down:

Calf stretch on rig 2X30 sec per side

Pigeon pose – 2X 1 min per side

20181004

S/S/S:

Handstand Walk practice – 10 min

Videos courtesy of Gymnastics WOD. Some good pointers on handstand walk progression. part one…

And part 2.

WOD:

EMOM for 27 Min:

Min 1 – 20′ Handstand Walk

Min 2 – 2 Power Cleans (205/145)

Min 3 – 10 Toe2Bar

I know, not a movement we practice a lot, but the beauty of CrossFit is getting us out of our comfort zones. Even if you aren’t able to RX this one, try to push yourself to the next progression in HS walks, even if it means lots of work during that minute.

Scaling Options:

HS Walk ->

20 Shoulder Taps per shoulder ->