S/S/S:

Sumo Deadlift

1,1,1,1,1

Increase weight ea set

Video courtesy of Rogue Fitness.  Last time hitting Sumo Deadlifts this cycle before we re-test our 5X5.  Today’s goal is 5 heavy singles.  If you hit a 1RM, great!  If not, no biggie.  Focus on good form and pushing as heavy as your body will allow!

WOD:

12 Min AMRAP:

10 Deadlifts (155/125)

10 Burpee Over Bar

10 Pull Ups

Scaling Options:

Bar weight -> as needed (should be weight you can do sets unbroken)

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Quick demo on the Buddha Pull Ups.  If not able to do this, go to ring rows.

Cool Down:

Back extensions – 3×12

Video courtesy of Rogue Fitness.  Demo on the GHD Back Extension.

Roll out lats – 2 min per side

WOD:

For Time:

 50 Double Unders

 50 Wallballs (20/14)

 40 Toes to Bar

 40 Box Jumps (24/20)

 30 Ab Mat Sit Ups

 30 Burpees

 20 Power Cleans (135/95)

 20 Front Squats (135/95)

 10 Push Press (135/95)

 10 Handstand Push Ups

Scaling Options:

DUs -> 100 Sus

Med ball weight -> 14/10

T2B -> Hanging Knee Raise

Box height -> 20/16

AB mat Sus-> feet anchored

Bar weight -> as needed

HSPUs-> Pike Push Ups

Video courtesy of Norcal CrossFit

Cool Down:

Calf stretch on box – 1 min per side

Pigeon pose on box

S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean (+ 1 Jerk at the end of ea set)

3@75%

2@80%

2@85%

Sets start every 3 min

%Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Last time hitting our Clean Complex this cycle before we re-test our Oly 1RMs. %s go up from last time, but the reps stay the same. Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex

WOD:

Every 4 Min for 4 Rounds:

20/15 Cal Assault Bike

Max Distance Row

*1 Min Break between Rounds

Your goal every round is to get through the Assault Bike cals as fast as possible so you can get as far on the row as possible for the remainder of the round.  Your score will be the combined distance of rowing.

Scaling Options:

Cals on Assault Bike -> if unable to finish the cals during a 4-minute round, cut cals in half

Cool Down:

200M walk

Couch Stretch – 2 min per side

WOD:

EMOM for 18 Min:

Min 1 – 30 Ab Mat Sit Ups

Min 2 – 15 Box Jumps (24/20)

Min 3 – 5 HSPUs

Scaling Options:

HSPUs -> Pike Push Ups* -> Hand Rel Push Ups

Box height -> as needed

Ab mat Sit Ups -> feet anchored

Video courtesy of Norcal CrossFit.  Quick demo on Pike Push Ups

Cool Down:

Banded Bully Stretch – 2 min per side

Pigeon Pose on box – 2 min per side

S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatch

4@65%

3@70%

3@75%

Sets start every 3 min

%s based off 22May 1RM

Videos courtesy of The Shrugged Collective.  Third time hitting our Snatch Complex.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (as seen in video one).  You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in video two).  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.  The %s stay the same this time, but reps go up, so the time per set is increased.

WOD:

For Time:

1K Row

25 Power Snatch (95/65)

500M Row

15 Power Snatch (115/80)

250M Row

5 Power Snatch (135/95)

Scaling Options:

Row -> 750/350/200M respectively, on Ski Erg

Bar weight -> as needed, but aim to make 3 jumps in weight

Cool Down:

Banded OH stretch – 2 min per side

Roll out posterior chain – 2 min

WOD:

Station work:

At each station, perform 2 Min work, (1 Min rest between stations) …

-Double Unders

-40′ Sled Push (4 – 45# plates for Men, 2 – 45# plates for women)

-Plank Hold on forearms (1 rep for every 20 sec held)

Complete each station 3 times.

Score = total reps

So, you will do two minutes of work at each station, then have a one-minute rest to transition to the next station.  You score will be total reps.  For the sled push, every 40’ increment completed is 1 rep.  For the plank, you get 1 rep for every 20 seconds you hold the plank (so the max you can get in the 2 min is 6).

Scaling Options:

DUs -> no scale, consider it 2 min of DU practice

Sled push weight -> as needed

Cool Down:

Calf stretch on rig – 2 min per side

Cobra pose – 2 min

S/S/S:

Floor Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting the Floor Press this cycle.  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.  With the reps going down this week, aim to go heavier per set compared to the 3X5 week.

WOD:

3 Rounds:

400M Run

35 Push Ups

200M Run

15 Burpee Kipping Pull Ups

https://www.youtube.com/watch?v=oD_wlSRc3A4

Video courtesy of CrossFit FBC.  Quick demo on a burpee kipping pull up.  Goal of today is to keep moving throughout the whole WOD.

Scaling Options:

Run -> 500 and 250M row, respectively

Pushups -> off bench

Burpee Kipping pull ups      -> Burpee jumping pull ups* -> Burpee to Buddha Pull Up

For Burpee Jumping Pull up (video courtesy of trinity-fitness.org )

Cool Down:

Doorway Stretch – 2 min per side

Heel cord mash – 2 min per side

WELCOME BACK FROM A LONG WEEKEND!  WHAT BETTER WAY TO COME BACK THAN WITH 3 MINI WODS?!!

WOD:

AMRAP 10:

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)

5 Min Rest, then…

21-15-9:

Power Cleans (135/95)

Russian KB Swing (70/53)

3 Min Rest, then…

12-9-6:

Push Press (135/95)

Goblet Squat (70/53)

So, everyone will be on the same clock for the AMRAP, and the rest.  Once you start the 21-15-9, that’s when you are watching the clock for yourself.  Once you finish the 21-15-9, look at the clock.  Whatever time it says, add three minutes, and that is when you will begin the 12-9-6 portion.  WOD is two separate scores.  The AMRAP is score 1 (only count wall ball shots).  Score two is the time it takes you to finish both the 21-15-9 and the 12-9-6 (don’t include the rest times)

Scaling Options:

Med ball weight -> 14/10 -> as needed

Deadlift -> 185/130 -> 155/110 -> 135/95 -> as needed

PCs & PP weight -> 115/80 -> 95/65 -> as needed

KB weight -> 50/35 ->35/25 -> as needed

Cool Down:

Iron Cross (slow & controlled) x 20

Couch Stretch – 2 min per side

S/S/S:

Overhead Squats

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Our third go at Overhead Squat this cycle.  Keep your core tight throughout, and keep the shoulders activated the whole time! Rets decrease this time so aim for going heavier per set compared to the 3X5 week.

WOD:

42-30-18:

Ski Erg (Cals)

Assault Bike (Cals)

Cool Down:

Banded Bully Stretch – 2 min per side

Couch Stretch – 2 min per side

Pic courtesy of CrossFit AllStar.  What better way to prep for the good food you’re gonna eat at the cookout, than by coming in with a buddy and knocking out this patriotic WOD!

WOD:

“Stars and Stripes”

Partner WOD ( Only one partner working at a time )

4RFT:

50 Cleans (power or full) 135/95

50 box jumps (24/20)

500m row

50 V-ups

Happy 4^th of July!  Workout courtesy of Bikini Athlete and CrossFit Trainer, Mieke Oostveen. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…”  Reps can be broken up however the team wants.  Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).

Scaling Options:

Bar weight -> 115/80 ->95/65-> as needed

Box height -> 20/16

V-ups -> Leg bent V-ups ->Ab mat sit ups

Cool Down:

Roll out forearms – 2 min

Roll out t-spine – 30 passes