Pic courtesy of CrossFit I35.  Don’t forget, this Friday, we will run our “22” WOD to help fight Veteran Suicides.  We will run the event from 0600-0900, so there will NOT be a 0530 class this Friday.

S/S/S:

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

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 Clean variation this cycle before we re-test our 1RMs.  % go up, so stay tight! 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:

For Time:

Run 400M

50 Double Unders

Run 400M

500 M Row

Run 400M

400M Ski Erg

Run 400M

The key to making it through this WOD in a good time, is to keep yourself moving.  Spend very little time transitioning from one movement to another.

Scaling Options:

Run -< 500M Row

DUs ->100 SUs

Cool Down:

Calf Stretch on Rig – 2 min per side

Banded front rack stretch – 2 min per side

WOD:

5 Rounds:

40 Sec Max HSPUs

20 Sec Rest

40 Sec Max Box Jumps (24/20)

20 Sec Rest

40 Sec Max Ring Dips

20 Sec Rest

40 Sec Max Ab Mat Sit Ups

20 Sec Rest

Score = Total Reps

The 40 seconds will allow you the ability to really push hard for max reps and the 20 second breaks should allow for the heart rate to slow enough before the next movement.  Go for it today!

Scaling Options:

HSPUs -> Pike Push Ups -> Push Ups

Box height -> 20/16 -> as needed

Ring Dips -> Stationary Dips -> box dips

Ab mat Sit Up -> feet anchored

Cool Down:

Cobra pose – 2 min

Child’s pose -2 min

S/S/S:

2-Second Pause Snatch at Knee

4@65%

3@70%

3@75%

Sets start every 3 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Snatch variation this cycle.  %s stay the same as last time, but reps go up, so the set time goes up by a minute.  Again, make sure you keep tension in the pause!

WOD:

20-16-12-8-4-2:

Alt  DB Snatch (50/35)

Ski Erg (Cals)

Power Snatch (115/80)

Get those shoulders good and warmup prior to the WOD as this will be a shoulder smoker!

Scaling Options:

DB weight -> 35/25 -> as needed

Bar weight -> 95/65 -> as needed

Cool Down:

Banded bully stretch – 2 min per side

Roll out T-Spine

pic courtesy of LAX CrossFit.  Today’s WOD is in honor of all those who lost their lives in the terrorist attacks on September 11th, 2001.

#neverforget

WOD:

“9/11 Tribute”

For Time:

2001 meter Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115)

11 Handstand Push-Ups

11 Kettlebell Swings (70/53)

11 Toes-to-Bar

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 meter Row

Athletes can start with either the run or the row

Scaling Options:

Bar weight -> as needed

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> Buddha pull up

HSPU -> Pike Push Ups

T2B -> Kipping Knee Raise -> Laying Toe2Bar

Run -> 3 Mile Assault Bike

Cool Down:

Roll out lats – 30 passes per side

Calf stretch on rig – 2 min per side

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Our third go on Push Press this cycle.  With lower reps per set, look to go even heavier 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:

On the 5:00 x 3 Rounds

400M Run

12/10 Cal Assault Bike

15 Toe2Bar

Scaling Options:

Run -> 500M Row

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar*

Video courtesy of CrossFit Seven Cities.  Quick demo of Laying Toe2Bar

Cool Down:

Banded OH stretch – 2 min per side

Pigeon Pose – 2 min per side

WOD:

8 Rounds:

10 Deadlifts (135/95)

100M Farmer’s Carry (53/35)

10 Hang Power Cleans (135/95)

100M Farmer’s Carry (53/35)

Video courtesy of ShapeFit.  Quick demo on the KB farmer’s walk.  This will be a grip killer!  Good time to either utilize the hook grip, or push your grip to its limit!

Scaling Options:

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

KB weight -> 35/25 -> as needed

Cool Down:

Roll out forearms

Back extensions on GHD – 4X20

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting Front Squats in our cycle.   With the reps dropping to 3 per set, aim to go even heavier per set than you did on the 3X5 week.

WOD:

For Time:

50-40-30-20-10 – Double Unders

10-20-30-40-50 – Cal Assault Bike

The way this works is, do 50 Double Unders, then bike 10 cals on the assault bike, then 40 dubs, 20 cals on the bike, …etc… until you finish with 10 dubs and a 50 cal on the assault bike.

Scaling Options:

DUs -> 2:1 Single Under Ratio

Cool Down:

Couch Stretch – 2 min per side

Calf stretch on rig – 2 min per side

WOD:

On the 3 Minutes X 8 Rounds:

8 Push Jerk (135/95)

12 Toe2Bar

4 Power Snatch (135/95)

Scaling Options:

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

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar*

Video courtesy of CrossFit Seven Cities.

Cool Down:

Cobra pose -2 min

Banded OH stretch – 2 min per side

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting good ol’ fashioned deadlifts this cycle.  With the dropping to 3 per set, aim to go even heavier in your work sets than you did on the 3X5 week.

WOD:

2 Rounds:

250M Row

25 Russian KB Swings (70/53)

250M Row

25 KB Sumo Deadlift High Pulls (70/53)

250M Row

25 Goblet Squats (70/53)

250M Row

50′ KB suitcase carry L-hand,50′ KB Suitcase Carry R-hand (70/53)

Video courtesy of Heartcore Athletics.  Quick demo on Kettlebell suit case carry.  Today, for the suitcase carry, start at the white line at the top of the box at the gym, and mark off a spot 50’ away.  That will be your turn-around spot.

Scaling Options:

Row -> Ski Erg

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Back Extensions on GHD – 3×15

Roll out posterior chain

S/S/S:

2-Second Pause Clean at Knee

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

 Based on 31Jul 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Clean variation this cycle.  % stay the same as last time, but reps go up, so the rounds go longer. 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:

5 Min AMRAP:

5 Handstand Push Ups

10 Box Jumps (24/20)

5 Burpees

-2 Min Break-

5 Min AMRAP:

5 Handstand Push Ups

10 Burpee Box Jump Overs (24/20)

2 Mini WODs where the constant is the Handstand Push Ups.  The change from a triplet to a couplet is only the combination of two of the movements from the first WOD (with an added factor of jumping over the box rather than on top of). See if you go faster on WOD 2 than on WOD 1!

Scaling Options:

HSPUs -> Pike Push Ups* -> Push Ups

Video courtesy of Norcal CrossFit.  Demo of Pike Push ups

Box Height -> 20/16 -> as needed

Cool Down:

Doorway stretch -2 min per side

Banded bully stretch -2 min per side