20190416

S/S/S:

Split Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second time hitting Split Jerk this cycle. With lower sets, look to go heavier per set this time around.

WOD:

3 Rounds:

AMRAP 4: Row for Calories

On the 0:00 – 15 Abmat Sit-Ups

On Minute 1 – 12 Abmat Sit-Ups

On Minute 2 – 9 AbMat Sit-Ups

On Minute 3 – 6 Abmat Sit-ups

Rest 2:00 between Rounds

So, your goal per round is max cals on the row, but at the 0:00, 1:00, 2:00, and 3:00 marks, you have ab mat sit ups to do before jumping back on the rower. With the 2-minute rest between rounds, look to push for a sprint each round!

Scaling Options:

Ab mat Sit Up -> Feet Anchored Sit Up

Cool Down:

20 Cobra to Downward Dog (slow and controlled)

Banded OH stretch – 2 min per side

20190415

WOD:

Every 3 Min for 10 Rounds:

1 Power Clean

3 Front Squats

Start @ 60% of Clean 1RM and Increase weight ea round

Each 3 Min Round will consist of 1 Power Clean, then 3 Front Squats, unbroken, meaning, if you put the bar down anytime before you finish the 3 Front Squats, you start back over at the Power Clean. The goal here is to start light (looking to start at 60% of you Clean 1RM if you have one) and then making jumps every round. Wit the rounds being three minutes a piece, you will have plenty of recovery time, so make these heavy!

Scaling Options:

If unable to Front Squat, hold in Power Clean Catch position for 30 seconds per round (go off clock, not counting in your head)

Cool Down:

Tricep mash – 2 Min per side

Couch Stretch – 3 min per side

20190412

S/S/S:

Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. More of the good basics! This time, the sets drop, so goal is to go heavier than you did when we went 5X5.

WOD:

**21-18-15-9*:**

Cals on Assault Bike

*400M Run between rounds

As weird as it sounds, the running will be more of a recovery after the Assault Bike sprints.

Scaling Options:

Run -> 500M Row per round

Cool Down:

Pigeon Pose

Super Squat Hip Sequence

Video courtesy of Mobility WOD. DO this today!!!

20190411

WOD:

3 Rounds:

60 Double Unders

30/21 Calorie Row

15 Power Snatches (115/80)

5 Min rest, then…

3 Rounds:

15 KB Swings (70/853)

10 Shuttle Runs (30’ each)

Two-fer Thursday!!! Make sure you use the rest between to get your heart rate back down before the next WOD. The clock will be continually running, so note what time is on the clock when you finish WOD one, do the quick math to figure out when you start back up. Note your time when you finish WOD 2 also. Take that number, and subtract 5 minutes. That will be your score today.

Scaling Options:

DUs -> 2:1 Ratio, Single Unders

Bar weight -> 96/65 -> 75/55 -> As needed

Cool Down:

Calf stretch on rig – 2 min per side

Leg Bleeds – 4 min

20190410

S/S/S:

Snatch Pulls

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second time hitting the Snatch Pull. With less sets, time to move the weight up! Remember, violent hip extension once the bar hits the mid-thigh

WOD:

AMRAP 12

2-4-6-8…and so on of:

Deadlift (255/165)

Lateral Burpee Over Bar

Those deadlifts will get heavy FAST! Don’t let the back roll during those reps. Even if it means taking a few extra seconds to catch your breath prior to picking up the bar, do so!

Scaling Options:

Deadlift weight -> 225/150 -> 185/130 -> As needed (Shoot for 60% of 1RM)

Cool Down:

GHD Back Extensions – 30 reps

Doorway Stretch – 2 min per side

20190409

WOD:

For Time:

2000 Meter Row Buy-In

Directly into…

21 Toes to Bar

21 Box Jump Overs (24″/20″)

21 Thrusters (95/65)

15 Toes to Bar

15 Box Jump Overs (24″/20″)

15 Thrusters (115/80)

9 Toes to Bar

9 Box Jump Overs (24″/20″)

9 Thrusters (135/95)

Followed by…

800M Run Cash Out

Nice little cardio before and after the triplet. REMEMBER: The Thruster weight goes up each round.

Scaling Options:

Toe2Bar -> Hanging Knee Raise

Box Height -> 20/16 -> As needed

Bar weight -> as needed, but goal is to make three weight jumps in WOD

Run ->1K Row

Cool Down:

Couch Stretch on box – 2 min per side

Roll out calves – 20-30 passes per leg

20190408

S/S/S:

3-Position Clean

(Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75%

Sets start every 2 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics. Our second time hitting the Clean complex this cycle. Weights go up, so keep that good hook grip!

WOD:

EMOM X 5: 12 Burpees

Directly followed by…

EMOM X 5: 10 Pull Ups

Directly followed by…

EMOM X 5: 6 Pistols per Leg

So, at the end of the last set of burpees, rest until the clock hit’s the top of the next minute, then go into your pull ups. Same goes at the last set up pull ups, the start of the next minute begins the Pistols. Remember, any time left over after you do the work for a given minute is rest. Use that time to lower the heart rate and be ready to go again at the start of the next minute. If you hit a minute where you are not able to do the prescribed work in that minute, at the top of the minute, continue with the set you are on, then rest the remainder of the minute. Make a note of any rounds you missed. Note that in your training log.

Scaling Options:

Pull Ups -> Buddha Pull Ups

Pistols -> Banded Pistols -> Pistols to box or stack of plates

Cool Down:

Tricep mash – 2 Min per side

Roll out quads – 20 passes per leg

20190405

WOD:

4 Rounds:

60′ Double KB OH Waling Lunge (53/35)

30 Double KB Deadlifts (53/35)

60′ Double KB OH Waling Lunge (53/35)

15 Double KB Russian Swings (53/35)

35 Min Time Cap

Mark out a 30’ section for the OH walking Lunge. Go from the start point to the 30’ mark, turn around and lunge back to the start.

Video courtesy of Train FTW. Quick demo for the double KB OH walking lunge. Keep that core tight and arms locked out overhead!

Video courtesy of Rogue Fitness. Demo for the Double KB Russian Swing. REMEMBER, KBs only need to go to eye level and you CAN keep a bend int he arms.

Scaling Options:

KB weight -> As needed. Goal is to do each section of walking OH lunge with no more than one break

Cool Down:

Banded OH stretch – 2 min per side

Roll out quads and hamstrings – 20 passes per part

20190404

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

Sets start every 2 min

%Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics. For our Snatch Complex this cycle, it will be 3-position Snatch, going from the ground, then below the knee, then above the knee. The goal is to squat snatch each one of these as well as hold onto the bar during the complex. Ensue you get good hip extension, then a FAST drop under the bar, and PUNCH the arms upward as you drop under.

WOD:

EMOM for 16 Min:

Odd – 3 Ring Muscle Ups

Even – 12/10 Cal Assault Bike

Good Skill day to work both proficiency in Ring Muscle Ups and efficient movement for an Assault Bike Sprint. In the muscle ups, focus on the technique of good hip extension to get your hips up high by the rings, then FAST transition (think world’s fastest sit up) to get to the bottom of the dip. For the Assault Bike sprint, equal exertion of the arms and legs will make each stroke as proficient as possible to fly through the calories. Any time left over each minute is rest.

Scaling Options:

Ring Muscle Up -> Bar Muscle Up -> Jumping Bar Muscle Up -> Burpee to Kipping Pull Up-> Ring MU transitions* -> 3 Ring Rows + 3 push ups for every 1 rep of MUs

For the Ring MU transition drill (video courtesy of Train Aggressive)

Cool Down:

Doorway Stretch – 2 min per side

Leg Bleeds – 4 min

20190403

pic courtesy of CrossFit HQ.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.