WOD:

Strongman Day!

5 Min per station (1 Min rest between) for max reps:

Sled Push (Four 45# plates for men, 3 for ladies)

30′ section = 1 rep

Slam Ball – Ground to over Shoulder

50/30

KB Farmer Carry (70/53 per hand)

30′ section = 1 Rep

Tire Flip

30′ section = 1 Rep

Video courtesy of Dave Levey.  Either technique for slam/sand ball ground to over shoulder is acceptable.

Video courtesy of CrossFit HQ.  Quick demo on tire flips.

Scaling Options:

Sled push -> 3 plates/2plates -> as needed

Slam ball -> 40/25 -> as needed

KB weight -> as needed

Tire flip -> do as team of 2 or 3

Cool Down:

Roll out everything

S/S/S:

Segmented Clean Deadlift

(3 pauses: 2” off ground, right above the knee, high hang)

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time with our segmented Clean Deadlifts.   We segment it by pausing two seconds at 2 inches off the ground, right above the knee, and at the high hang (pockets) prior to standing all the way up  Remember to keep the chest up like a clean set up prior to the lift, and keep shoulder in front of the bar until the final extension.

WOD:

Sandbag WOD:

Using a 40/25# sandbag, complete 3 Rounds:

120′ Sand bag Bear crawl*

30 Sandbag box step ups (24/20)

20 Burpee Over Sand bag

Video courtesy of Experience Life Mag.  Quick demo on the sandbag bear crawl.

Scaling Options:

Sand bag -> as needed, or use light med ball

Cool Down:

Couch stretch – 3 min per side

GHD Back Extensions -3 sets of 20

pic courtesy of Boone Sunrise Rotary

ONLY A COUPLE DAYS LEFT TO GET IN THIS MONTH’S COACHES’ CHALLENGE!  GET YOUR NAME ON THE BOARD!

WOD:

30 Min AMRAP:

20/15 Cal Ski Erg

400M Run

.5 Mile Assault Bike

Consistency is key in this WOD.  Find the pace that allows you to continually move throughout the entire AMRAP.

Scaling Options:

Run -> 500M Row

Cool Down:

Doorway stretch – 2 min per side

Calf stretch on rig – 2 min per side

S/S/S:

Power Clean + Front Squat + Jerk

 3@65%

3@70%

2@75%

Sets start every 2 min

%s Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Second time through our Clean Complex for this cycle.  Per rep you’ll complete one power clean, then perform one front squat, and finish with one jerk (preferably split).  Still focus on technique on this week!

WOD:

4 Sets for Max Reps:

40 sec Row for Cals

20 Sec Rest

40 Sec Pull Ups

20 Sec Rest

40 Sec Double Unders

20 Sec Rest

Today should be the perfect work/rest ratio to allow you to push hard through each station!

Scaling Options:

Pull Ups ->Buddha Pull Ups

Video courtesy of NotKrisRoe

DUs -> Attempts through 40 seconds

Cool Down:

Banded Front Rack stretch – 2X 1 min per side

Roll out lats – 2 min per side

S/S/S:

3 Sets:

15 Back Extensions on GHD

Video courtesy of Rogue Fitness.  We’ll work some good core mobility and get that back nice and loose prior to the WOD.

WOD:

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

GHD Sit Ups

HSPUs

Hollow Rocks

Video courtesy of CrossFit HQ. Quick demo on the Hollow Rock movement.

Core Killer today!  Try to keep tension throughout!

Scaling Options:

GHD -> Ab mat sit up

HSPU -> Pike Push Up on box

-Video courtesy of Norcal CrossFit

Hollow rock -> legs bent

Cool Down:

Hang from pull up bar – 3 min

Downward dog – 2 min

S/S/S:

Power Snatch + OHS

3@60%

3@65%

2@70%

Sets start every 2 min

%s Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Our Snatch variation this cycle will be a complex consisting of one Power Snatch, followed by an OHS.  This will count as one rep.  By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements.

WOD:

4 Rounds For Time:

20 Box Jump Overs (24/20)

20 Alt. DB Power Snatch (50/35)

200 M Run

Scaling Options:

Box height -> 20/16

DB weight -> as needed

Run -> 250M row

Cool Down:

Oly Wall Stretch w/band  -3 min

Child’s pose w/arms on box – 2 min

WOD:

DOUBLE EMOM

EMOM x 12 MINUTES

Odd – 8 Power Cleans (135/95)

Even – 10 Pull Ups

-Rest 4:00-

EMOM x 12 MINUTES

Odd – 12/9 Calorie Row

Even – 12 Burpee Over Bar

Looking for good, efficient movements in every minute today.  The reps are manageable, so your goal should not be to rush through them, but make every rep as perfect as possible.

Scaling Options:

Bar Weight -> as needed

Pull Ups -> Buddha Pull Ups

Cool Down:

Banded lat stretch – 2 min per side

Doorway stretch – 2 min per side

S/S/S:

High Bar Back Squat

5X5

Increase weight ea set

Video courtesy of Barbell Shrugged.  This cycle’s squat variation will focus on the High Bar Back Squat.  This version is so beneficial to improving our body position throughout our Oly lifts as well as any squat we do.  Keeping constant tension in the torso is key to the upright position throughout the lift.

WOD:

PARTNER WORKOUT (teams of 2)

AMRAP x 15 MINUTES

P1 – Assault Bike @ Consistent Effort

P2 – 5 Strict Pull-ups + 10 Push-ups + 14 Walking Lunges

(switch spots every time a partner finishes lunges)

Score = Total Cals biked

Scaling Options:

Strict Pull Ups -> Buddha Pull Ups

Push Ups -> off a bench

Cool Down:

Couch stretch – 2 min per leg

Roll out lats

Sherri and Barb putting in work for an awesome cause at this weekend’s Humana Rock n’ Roll AZ Marathon.  Nice work ladies, and than you for reppin’ #BeastModeAbby

WOD:

For Time:

21-15-9

Deadlift (135/95)

Shoulder to OH (95/65)

-Rest 3:00-

15-12-9

Deadlift (155/105)

Shoulder to OH (115/75)

-Rest 3:00-

12-9-6

Deadlift (185/125)

Shoulder to OH (135/95)

Most likely the limiting factor will be the shoulder to OH.  Should you need to scale, think of this when picking the weight; for the 21-15-9, the S2OH weight should be something you could do 2+ reps unbroken if fresh, the 15-12-9 weight should be something you could do 20+ unbroken if fresh, and the 12-9-6 S2OH, should be something you could do 15+ reps unbroken if fresh.

Scaling Options:

Bar weight -> as needed.  Still should see three jumps in weight

Cool Down:

20 slow & controlled back extensions

Banded Bully Stretch – 2 min per side

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing motion this cycle will be a classic Strict Overhead Press.  Things to remember, Hip-width stance, hands outside of shoulders, elbows slightly in front of bar, full grip on bar, bar moves over the middle of the foot, torso and legs static, heels down, shoulders push up into the bar, complete at full arm extension.

WOD:

4 Rounds:

.8 Mile Assault Bike

50 Double Unders

Be ready for jelly legs coming off the assault bike.  Suggest couple small hops before jumping into the DUs

Scaling Options:

DUs -> attempts through 75 rope contacts -> 50 penguin hops

Cool Down:

Couch Stretch – 2 min per leg

Calf Stretch on rig – 2 min per