Score = slowest time for each
As with any EMOM (r in this case every 4 min), any time left over is rest. Since score is your slowest round, the goal is to make all of these sprints.
Scaling Options:
Ski erg -> 1 Mile on Assault Bike
Row -> 1 Mile on Assault Bike
sets start every 2 min
%s Based of 22May 1RM
Videos courtesy of The Shrugged Collective. Our Snatch Complex this cycle will consist of a few movements. You’ll start with a Snatch High Pull, bring the bar back to the ground for a Power Snatch (as seen in the first vid). You will then bring the bar to the hang and complete 2 Hang Squat Snatches (seen in second vid).
| If you can hold onto the bar through the whole complex, great! If you need to drop, do it between the Power Snatch and Hang Snatches. |
Ensure you drop under the bar and PUNCH! For the Power Snatches. This way, you’ll have some juice left in the shoulders for the Wall Balls.
Scaling Options:
Bar weight -> as needed
Med ball -> 14/10
Double Unders -> attempts through 75 rope contacts -> 60 penguin hops
Join us as we say goodbye to another great coach here at Joint Strike, Becky Heyse. Becky has been an amazing coach and friend to us all and we want to wish her the best on her next journey. And what better way to say goodbye than to take a walk down Becky’s journey through the CrossFit Open!
(Becky’s 1st Open WOD)
5 Min Rest, then…
(Becky’s Heaviest Open WOD)
Scaling Options:
DL weight -> 95/65, 135/95, 185/115, 225/135, 275/155, and 315/185, respectively -> weight as needed, but move up each round
Box height -> 20/16 -> as needed
Increase weight ea set
Video courtesy of CrossFit HQ. Tex McQuilkin demos the Floor Press during a CrossFit Football course. Our Pressing Movement for this cycle will be the Floor Press. This is an awesome Bench variation if you are in a gym with limited numbers of benches. Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you. Let the elbows drop straight down (not at an angle), and keep the but planted at all times. You can have the legs completely straight, or bend the knees so your feet are flat on the ground. Either team up and have your partner deadlift the bar into position every set, or do these out of the rack
Video courtesy of Cleveland Area Rucking Crew. Going a little different today and busting out the Sandbags! For the sandbag run, carry the bag any way you like. For the Sandbag burpee, each rep starts in the hang position, you then drop down and perform a push up on your bag, jump the feet up, set you back, and perform a clean , then get the bag from Shoulder to OH any way you choose (press, push press, or push jerk)
Scaling Options:
Sandbag -> 20/10# med ball
Please make an effort to come out to class this coming Wednesday as we have a special WOD for one of our coaches. Please come out!
*Rest exactly three minutes between each round.
Compare to 21Aug2018
| The return of another classic benchmark! Compare to 21Aug of 2018 to see if your fitness has improved. |
Scaling Options:
Pull Ups -> Buddha Pull Ups
Push Up -> off bench
Sit Ups -> Fee Anchored
Air Squats -> to depth
Increase weight ea set
Video courtesy of CrossFit HQ. Our squat variation for the cycle will be the Overhead Squat. Keep your core tight throughout, and keep the shoulders activated the whole time!
Set up a 25’ area. Begin at one side of the line and begin lunging with the KB locked out OH in your right hand. You have a minute to get to the end of the 25’. IF you make it in less than a minute, rest until the second minute starts. At the start of the second minute, perform 15 Goblet Squats. Any time left before that second minute ends is rest. At the beginning of the third minute, lock out the KB overhead in your left hand, and lunge back to the starting point (25’). Any time left over in that minute is rest. At the start of the 4th minute, perform 20 American (KB locked out OH) Kettlebell Swings. Any time left until that minute ends is rest. You’ll go through that cycle a total of 4 times.
Video courtesy of The Active Life. Quick demo of the walking OH KB Lunge.
Scaling Options:
KB weight -> as needed (or 70/53 for Elite)
*2 Min Rest between Rounds
Score = Slowest Round
40 Min Time Cap
So, with a running 40-minute clock, the goal is to get all 5 sets in prior to the time cap. That said, it would be a good idea to move at a fast rate through the run and Burpee Box Jumps, and then be proficient on the DUs. Also, the 2-minute break will allow you to catch your breath prior to going fast in the next round.
Scaling Options:
Run -> 500M Row
Box height -> 20/16 (or 30/24 for Elite)
DUs -> 100 SUs
Video courtesy of SOFlete. Quick demo of the Frog Stretch.
Increase weight ea set
Video courtesy of Rogue Fitness. Mark Bell with a quick demo of the Sumo Deadlift. This will be the pulling variation this cycle. On each rep, think of trying to get your hips under the bar as you set up. Once you feel total tension in the hips and butt, lift!
With the Russian KB Swing, the bell only has to come up to even with the shoulders.
Scaling Options:
T2B -> Kipping Hanging Knee Raise
KB weight -> 53/35 -> 35/26 -> as needed
At 3,2,1…Go!… complete 10 Cals on the Assault Bike, go over to the Ski erg and complete 10 Cals there, then run 200M, then 9 Cals on the Assault Bike, then 9 Cals on the Ski Erg, then a 200M run, etc… until you finish with 1 Cal Assault Bike, 1 Cal Ski Erg, and a 200M run.
Scaling Options:
Run -> 250M Row
(+ 1 Jerk at the end of each set)
Sets start every 2 min
%s Based of 22May 1RM
Video courtesy of Catalyst Athletics. Watch from 0:00-0:24 for the Complex. This cycle, our Clean Complex will consist of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean. Hold onto the bar throughout the complex. Make sure you end with a Jerk at the end of each set (not end of each rep).
| Keeping a good hook grip should allow you to go unbroken on the hang power cleans, and save some grip for the pull ups. |
Scaling Options:
Bar weight -> 115/80 ->95/65 -> as needed (or 155/110 for Elite)
Lateral BB Burpees -> burpee+ step over bar
Pull Ups -> Buddha Pull Ups (or Chest 2 Bar for Elite)
Video courtesy of PLT4M. Quick demo of the half saddle pose.
Joint Strike CrossFit 