WOD:

For Time:

100-80-60-40-20 – Double Unders

200M Run

50-40-30-20-10 – Cal Ski Erg

200M Run

Time Cap – 45 Min

Scaling Options:

DUs -2:1 Single Under Ratio

Run -> 250M Row

Ski Erg -> equal cals on assault bike

Cool Down:

Calf Stretch on rig – 2 min per side

Doorway stretch – 1 min per side

S/S/S:

2-Second Pause Snatch at Knee

3@60%

3@65%

2@70%

Sets start every 2 min

% Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Our Snatch variation this cycle will be a two-second pause right at the knee prior to going into your snatch.  Make sure you keep tension in the pause!

WOD:

“Snatching Elizabeth”

21-15-9:

Power Snatch (135/95)

Ring Dips

Taking a variation from the CrossFit benchmark of “Elizabeth” and trading Cleans for Snatches, Power Snatches to be exact.

Scaling Options:

Bar Weight -> 115/80 -> 95/65 -> 75/55 -> as needed

Ring Dips -> Stationary Dips -> Box or bench dips

Cool Down:

Tricep mash on bar – 2 min per side

Banded OH stretch – 2 min per side

Mark your calendars.  Our next big event will be on 20Sept, as we will run “22”, a WOD dedicated to ending Veteran Suicide.  Approximately 22 Veterans a day die by suicide. This WOD is dedicated to helping provide veterans the assistance needed to deal with issues and prevent these suicides from happening. Please plan on coming out from 0600-0900 on 20Sept. More info on the WOD itself to come.

WOD:

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Clean and Jerks (115/80)

20 Pull Ups

10 Burpee Over Bar

20 Pull Ups

30 Clean and Jerks (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

Nice “Up & Down the Mountain” Chipper today!  Best advice I can say is try to get as close to unbroken on any given movement today, or break up before you hit failure.  Try as best to keep recovery time in your transition from one movement to the next. 

Scaling Options:

Row-> Equal cals on Assault Bike

KB weight -> 35/25 -> as needed

Bar weight -> 95/65 -> As needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Demo of Buddha Pull Ups

Cool Down:

Tabata Roll Out, whole body:

20 sec foam roll, 10 sec rest.  Spend 20 second on each body part.

Yesterday was Col Skalicky’s last WOD here at Joint Strike.  Would like to with him well on his next stop! Safe travels, Col!

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our push movement for this cycle will be Push Press.  Big thing to remember is not to re-bend the legs after you extend the hips.  Don’t want to turn these into push jerks.  A good way to prevent this is to squeeze the butt as you extend the hips.

WOD:

3 Rounds:

25 DB Thrusters (50/35)

15 Devil Press (50/35)

400M Run

Video courtesy of CrossFit Federal Hill.  Quick demo on Devil Press.

Scaling Options:

DB weight -> 35/25 -> As needed

Run -> 500M Row

Cool Down:

Iron Cross – 10 slow and controlled per side

Saddle Pose* – 3 min

Video courtesy of CrossFit DUX.  Quick example of the Saddle Pose.  If unable to do this, try having a med ball to lay your back on or hold the top of the position.

S/S/S:

15 Min of Handstand Practice

WOD:

AMRAP 20:

5 Handstand Push Ups

10 Box Jump Overs (24/20)

15 Toe2Bars

Scaling Options:

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

Video courtesy of NorCal CrossFit.  Quick Demo of the Pike Push Up

Box height -> 20/16 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar*

Video courtesy of CrossFit Seven Cities.  Demo of Laying Toe2Bar

Cool Down:

Banded Bully Stretch – 2 min per side

Pigeon Pose on box – 2 min per side

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our squat variation this cycle will be the Front Squat.  This will help build up the needed strength to better our cleans.  Need to be able to hold that heavy weight in the catch of a clean and then stand with it!  Aim to increase weight each set.  These are meant to get heavy!

WOD:

2 Rounds of:

50 Two-Arm KB Walking lunge (53/35)

40 Russian KB Swings (70/53)

30 Alt KB Hang Snatch (53/35)

20 Goblet Squats (70/53)

10 Dual Kettlebell Push Press (53/35)

Time Cap – 20 Min

SO, yes, for this WOD, you will need a total of 3 Kettlebells.  One heavy (70/53 RX’d) for the Russian Swings and Goblet Squats, and a pair of lighter (53/35 RX’d) ones for the remainder of the movements.

Videos courtesy of WODStar.  Quick demo of the two-arm walking lunge.

For the Alternating KB Hang Snatch

And for the Dual Arm KB Push Press

Scaling Options:

KB weight for Russian Swings and Goblet Squats -> 53/35 -> as needed (meant to be heavier than other KB movements)

KB weight for lunge/snatch/push press -> 35/26 -> as needed

Cool Down:

Pigeon Pose – 2 min per side

Banded OH stretch – 1 min per side

WOD:

EMOM for 24 Min:

Min 1 – 10 Chest 2 Bar Pull Ups

Min 2 – 30 Double Unders

Min 3 – 8 Burpees

Min 4 – 4 Shuttle Sprints (40′ ea)

As with an EMOM, any time left over in a given minute will be rest.  With these rep schemes, the goal is efficient reps at every minute.

Scaling Options:

Chest2Bar -> Chin-above pull ups -> Buddha Pull Ups

Double Unders -> attempts through 45 rope contacts -> 30 penguin hops

Shuttle Sprints -> 8 cal Assault Bike

Cool Down:

Calf Stretch on Rig – 1 min per side

Roll out lats – 10 passes per side

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our Pull variation this cycle will be good ol’ Deadlifts!  Nothing builds a strong back and posterior chain better than the conventional deadlift.  With this week’s 5X5, look to increase weight each set.  The last repo should feel very challenging each set

WOD:

21-15-9:

Cal Row

Hang Power Cleans (135/95)

Bar Facing Burpees

Scaling Options:

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

Cool Down:

Back Roll to V-sit x 10

Back Extension on GHD – 3X12

Pic courtesy of CrossFit HQ.  Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD:

“Jack”

AMRAP 20:

10 Push Press (115/80)

10 American KBS (53/35)

10 Box Jumps (24/20)

As with any Hero WOD, we do this in honor of those who gave the ultimate sacrifice that allows us to continue to enjoy the freedoms we have.  As you are digging in on this one, embrace the suck and make it hurt a little more in honor of the fallen.

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> As needed

Kettlebell weight -> 35/26 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Banded Bully Stretch – 1 min per side

Roll Out T-Spine – 2 min

Pic courtesy of Destination Madison.  The 2019 CrossFit Games have come and gone.  What was your favorite event?  What was the biggest surprise?  Post a comment on our Facebook page!

S/S/S:

2-Second Pause Clean at Knee ( +1 Jerk at the end of ea set)

3@60%

3@65%

2@70%

Sets start every 2 min

 %s Based off 31Jul 1RM

Video courtesy of Catalyst Athletics.  Today starts the new cycle of strength!  For our clean variation this cycle, we will do a 2-second pause at the knee.  During the pause, do NOT lose tension!  Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!

WOD:

30-20-10:

Cal on Assault Bike

Cal on Ski Erg

*200M Run after every round

So, today, you’ll knock out 30 cals on the Assault Bike, then 30 Cals on the Ski Erg, then run 200M, then 20 Cals on the Assault Bike, then 20 Cals on the Ski Erg, then 200M run, then 10 Cals on Assault Bike, then 10 Cals on the Ski Erg, and finish with a 200M run.  Keep a steady pace on the early round and try to pick up the pace in the later rounds.

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 min per side

Thread the needle – 1 min hold per side