Re-Test Week!!!!!!

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 7Aug

Video courtesy of Rogue Fitness.  Re-test week!  If you hit all the deadlift days over the last 9 weeks, you should be able to go even heavier on the 5X5 than you did on 7Aug.  Stay tight, and go heavy!!!

WOD:

For Time:

800M Run

15 Deadlift (225/155)

25 Lateral Barbell Burpees

15 Deadlifts (225/155)

25 Lateral Barbell Burpees

800M Run

Video courtesy of Artis Strength.  Quick demo on Lateral Barbell Burpees.  The weight on the deadlift should be a weight that you would only need to break once to finish the set of 15.  With the lateral barbell burpees, you don’t need to stand all the way up prior to jumping over the bar

Scaling Options:

Run -> 1000M Row

Bar weight -> 185/130 -> 155/110 -> 135/95 -> as needed

Lateral BB burpees -> burpees

Cool Down:

Back Extension on GHD – 3X15

Video courtesy of Rogue Fitness.  Quick demo on Back Extensions on the GHD.

Doorway Stretch – 1 Min per side

WOD:

For Time:

4X200M Run (1 min rest between rounds)

directly into…

4X400M (1:30 rest between rounds)

directly into…

2X800M Run (2 Min rest between each round)

For the paths today, use the normal 200M route. 

For the 400M route, use…

For the 800M route, use…

With the break in the weather, time to get outdoors!  The way this works is you’ll run a 200M run 4 times (take a minute break between each), then run a 400M run 4 times (minute and half break between each), and lastly run 2 800M runs (2 min break between the two runs).  The clock will continue to run the whole time, so when you come in from a run, do the quick math to figure when your next run starts.  Your score is the time when you finish your last 800M run.

Scaling Options:

Run -> Row, 250/500/1000M, respectively

Cool Down:

Heel cord mash – 2 min

Roll out legs

S/S/S:

2-Second Pause Snatch at Knee

3@75%

2@80%

2@85%

Sets start every 3 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Last time hitting our Snatch variation this cycle before re-testing our 1-Rpes.  %s go up, so stay tight!.  Again, make sure you keep tension in the pause!

WOD:

“Jump Ship”

AMRAP 18:

21/15 Calorie Row

18 Jumping Lunges

15 Ab Mat Sit-ups

12 Hand-Release Push-ups

Video courtesy of Alexandra Bring. Quick demo on jumping lunges.  Today’s WOD (Courtesy of CrossFit Parts Unknown) is a nice little gymnastics triplet with a little rowing thrown in for good measure.  For Jumping Lunges, make sue you keep the core tight so your torso stays upright.  Just let the back knee kiss the ground.  DO NOT slam it into the ground.  You only have one set of knees…

Scaling Options:

Jumping Lunges -> Lunges

Ab mat sit up -> Feet Anchored

Cool Down:

Cobra pose – 2 Min

Couch Stretch – 2 min per side

WOD:

For Time:

200 Meter Ski Erg

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Ski Erg

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Ski Erg

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Ski Erg

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Ski Erg

Use the transition from Ski Erg to Wall Balls as time to shake out your arms so they have some feeling int hem when you are knocking out your Wall Balls.  Do the same with your legs when moving from Wall Balls to Box Jumps.

Scaling Options:

Ski Erg -> Assault Bike

Med Ball weight -> 14/10 -> As needed

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 2 min per side

Banded OH stretch – 1 min per side

S/S/S:

Push Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.  Our last go on Push Press this cycle before re-testing our 5X5.  We are going with some muscular endurance this week Don’t forget, for Push Press, the key 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:

AMRAP 16:

30 Double Unders

15 Goblet Squats (53/35)

30 Double Unders

15 American Kettlebell Swings (53/35)

Scaling Options:

Double Unders -> Attempts through 45 Rope contacts -> 60 Single Unders

KB weight -> 35/25 -> As needed

Cool Down:

Calf Stretch on rig – 1 min per side

Banded Bully Stretch – 1 Min per side

Thank you all who came out for “22” on Friday and Sherri’s dedication WOD on Saturday.  Love this community!

WOD:

3 Rounds For Time:

50 Air Squats

40 Ab Mat Sit Ups

30 Push Ups

20 Pull Ups

*Rest 2 Min between rounds

Quote for today – “Manageable Chunks” When going through the reps, try to stop before you hit fatigue so your rest time is shorter than if you hit failure.  This will allow you to move through the rounds quicker.

Scaling Options:

Sit Ups -> Feet Anchored

Push Ups -> To Bench

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Quick demo of Buddha Pull Ups

Cool Down:

Roll out Lats – 30 sec per side

Doorway Stretch – 1 Min per side

Reminder, there will not be a 0530 class today. This event will run from 0600-0800. This WOD is dedicated to brining attention to preventing Veteran Suicide.  The sad statistic is 22 suicides daily.  For more info on how to help, go to  http://www.official22wod.com/

WOD:

“22”

The Official WOD to Prevent Veteran Suicide

22 Reps of each movement. At minute 22, we will all pause for a moment of silence for all those who have died in this battle. 

Movements will be:

IF there are way too many people, people can start at different movements if need be.  Also, if you get to a movement, like the Assault Bike, and all bikes are taken, move to the next movement, and just come back to the bike afterwards.

Video courtesy of Vitality Fitness.  When doing the med ball walking lunge, hold the med ball in a bear hug.

Scaling Options:

Anything lower than Scaled version, speak with coach to determine scale

Cool Down:

Check on your friends.  Make sure none are without a wingman

Roll out what hurts

S/S/S:

Front Squat

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.  Final time hitting Front Squats in our cycle before we re-test our 5X5..   This week is about muscular endurance.  Weight should still be heavy as where the set of 10 is a HARD effort to finish.  Climb in weight from there.

WOD:

800M Run Cash-In

then…

3 Rounds:

10 Burpee over Box Jump (24/20)

5 Burpee to Chest2 Bar Pull Up

10 Burpee to Target 6″ above OH reach

800M Run Cash-Out

Video courtesy of Central Athlete.  Little longer runs today to start and finish the WOD!  Then a nice little triple threat of burpee variations.  For the burpee to 6” target, find something that s 6” above your reach.  Your goal is to jump to that target every time.

Scaling Options:

Box Height -> 20/16 -> As needed

Burpee C2B -> Burpee to Chin above Pull Up -> Burpee to jumping Pull Up -> Burpee to Ring Row

Run -> 1K Row per run

Cool Down:

Doorway Stretch – 2 min per side

Couch Stretch – 2 min per side

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.  Last time hitting good ol’ fashioned deadlifts before we re-test out 5X5.  This week is more about muscular endurance with each set being higher reps than we have hit before.  Still want to increase weight each set

WOD:

Teams of Two

For Time:

20 Team Tire Flips

40 Wall Balls (20/14) *

15 Team Tire Flips

30 Wall Balls

10 Team Tire Flips

20 Wall Balls

5 Team Tire Flips

10 Wall Balls

*For Wall Balls, one partner working at a time.  Reps split however you want.

Video courtesy of CrossFit HQ.  For the tire flips, you can either do them outside, or bring the tire in (would prefer outside as to not take up the whole gym).  Make sure you and your partner lift up at the same time to keep the tire even.

Scaling Options:

Tire Flips -> Team of 3 (just increase the WB to 60/45/30/15 respectively) -> Use lighter tire

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

Cool Down:

Back extensions on GHD – 3×15

Pigeon Pose – 2 min per side

WOD:

AMRAP 9:

1 Chest2Bar Pull Up

1 Power Snatch (115/80)

2 Chest2Bar Pull Ups

2 Power Snatch (115/80)

3 Chest2Bar Pull Ups

3 Power Snatch (115/80)

…etc.

Up by one rep ea round until finish

5 Min rest, then…

27-21-15-9:

Ring Dips

Hang Power Clean (115/80)

GHD Sit Ups

Scaling Options:

C2B Pull Up -> Chin Above -> Buddha Pull Up

Video courtesy of NotKrisRoe.  Quick demo for Buddha Pull Ups

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

Ring Dips -> Stationary Dips -> Box Dips

GHD -> Ab mat sit ups

Cool Down:

Tricep mash – 2 min per side

Roll out lats – 20 passes per side