Increase weight ea set
video courtesy of Catalyst Athletics. Second time through on our squat variation this cycle. Again, less sets than the 5X5 week, so goal is end heavier than that week.
*200m Run after each round
Scaling Options:
Run -> 250M Row
Scaling Options:
Run -> 500M row
Box height -> as needed
Video courtesy of Mobility WOD
Increase weight ea set
Video courtesy of Rogue Fitness. Second time hitting the bench this cycle. With less sets, goal is to end heavier than you did in the 5X5 week.
video courtesy of CrossFit PH. Quick demo of the Clean Wall Balls. Ensure you bring the ball to the ground in each rep.
Scaling Options:
Med Ball weight -> as needed
Ab mat sit ups -> feet anchored
DU -> attempts through 100 rope contacts
sets start every 2 min
% Based on 25Oct 1RM
Video courtesy of Catalyst Athletics. Second time hitting our High Hang Snatch variation this cycle. The % increase this week, so keep a tight grip on that bar during your sets!
Scaling Options:
Toe2Bar -> K2E -> Hanging Knee Raise
pic courtesy of babalu blog. To all those who serve and those who served before us, thank you for your service. NOTE: The Combat PT tent will be on holiday hours today.
pic courtesy of Team RWB. In Honor of Team RWB’s event, WOD for Warriors, we will perform “Armistice” today in support of the men and women who have server our country. Never Forget.
Then, 8 Min AFTER the WOD….
For Hollow Rocks (video courtesy of CrossFit HQ)
For bent over rows (video courtesy of Ashley Horner
Scaling Options:
Bar weight -> as needed (should be weight you can do 15 unbroken PCs when fresh)
Pull Ups -> Buddha Pull Ups
Hollow Rocks -> Legs bent
| Little ascending ladder for walking lunges and rope climbs. Would suggest taping off a 10 yd (30’) spot. For your first round, you’ll go from beginning to end on the strip. For round two, you’ll go beginning to end, then turn around and lunge back to the beginning, etc… for each round. |
Scaling Options:
Lunge Two walk steps + Air Squat
Rope climbs -> half rope climb* ->3 rope walks **per climb
Half Rope climbs – (video courtesy of CrossFit Memorial Hill. Start at the 3:24 mark) This option is for those who have the arm strength to hang onto the rope but are in need of practice on clamping the feet for the rope climb.
For Rope Walks –
Video courtesy of CrossFit On the hill
Sets start every 2 min
Based off 25Oct 1RM
Video and description courtesy of Catalyst Athletics. For our clean variation this cycle, we’ll focus on High Hang (or Dip) Cleans.
| 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 clean, completing the rest of the lift as you would for any clean. 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. Finish each set with one Push or Split Jerk. |
Video courtesy of LiveStrongWoman. Demo of Med Ball V-Ups. Also, for the Front Squats, have the bar come from the ground, not the rack. And yes, you can squat clean into your first rep off the ground.
Scaling Options:
Med ball V-Ups -> lighter ball -> no ball -> Bent leg V-ups
Bar weight -> as needed (weight you could do 15 unbroken when fresh)
T2B -> K2E -> Hanging knee raise
Some movement prep work for the WOD
Compare to 28Feb2018
A re-test from earlier this year. See if you can beat your old score!
Scaling Options:
Run -> 500M Row
KB weight -> As needed
Pull Ups -> Buddha Pull Ups
Increase weight ea set
Video courtesy of Rogue Athletics. Our Pull movement for this cycle will be go ol’ fashioned Deadlifts! Goal of the 5X5 week is to increase weight each set.
Score = Total Distance
Look to make the 45 sec a sprint every time!
Scaling Options:
Row -> Assault Bike
then
then
Video courtesy of Rogue Fitness. Quick demo on the KB Snatch. This WOD begins and ends with 40 HSPUs, but save some energy in your arms at the beginning for the OH walking lunge work ahead of you. I would suggest to start with your KB 30’ from your box, do the KB Snatches, begin your L-arm OH KB lunge toward the box, once you get to the box (30’ away), put down the KB, do your burpee box jump overs, once done with those, pick up the KB, do the 30’ R-arm OH KB Lunge away from the box, once you get to 30’, put KB down, shake out arms and do the next set.
Scaling Options:
HSPUs – Pike Push Ups
Video courtesy of Nocal CrossFit
KB weight -> As needed
Box height -> As needed
Video courtesy of Mobility WOD
Joint Strike CrossFit 