S/S/S:

High Hang Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 8Jan 1RM

Video courtesy of Catalyst Athletics.

Second week of our Snatch variation for this cycle, the High Hang Snatch, or Dip Snatch

Execution: Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the snatch, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.

Purpose: The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension. These lifters will typically reach the hips too far forward through the bar and not get enough upward force into the bar. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides). Weight goes up this week, so focus!

WOD:

For Time:

1 Mile Assault Bike Buy-In

then…

8-10-12-14-16-18:

Cals on Rower

Cals on Ski Erg

Scaling Options:

Cool Down:

Oly wall sit – 3 min

Saddle pose – 2 min

Video courtesy of Signum CrossFit.  Demo of the Saddle Pose.

WOD:

AMRAP 5:

Buy-In: 50 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 50 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 50 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

Video courtesy of Kari Pearce.  Multi-times Games athlete, Kari Pearce sharing some of her tips to more efficient burpee box jump overs.

So, for each 5 min section, the Double Under are only performed once as a “Buy-in”.  After that, you will get as many rounds and reps of the Power Cleans and Burpee Box Jump Overs.  Each AMRAP, the weight goes up on the PCs as the reps decrease.  Remember, with the burpee box jump overs, you do not need to extend the hips at the top of the box.  Just get over the box.

Scaling Options:

DUs -> 100 Single Unders

Bar weight -> as needed, but make 3 jumps in weight through WOD

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 2 min per leg

Calf stretch on box – 2 min per

S/S/S:

Push Jerk

3X5 per leg

Increase weight ea set

Video courtesy of CrossFit HQ.  Second week of the Push Jerk.  Our goal this cycle is to not only get stronger in this movement, but to be more comfortable while under a load, making the Clean & Jerk more successful.  A secondary focus this cycle will be the controlled dip (you’ll see that here as well as in our high hang Snatch and Clean variations this cycle).  Learn how to not just drop suddenly into the dip, rather drop down in control like a coiled-up spring, and then as you VIOLENTLY extend upwards, you’ll get more power out of the hips, therefore moving more weight.  Once you extend and PUNCH with the arms, drop yourself under the bar FAST!  Make sure these are push jerks, not push presses. With the sets down to 3 this week, aim to go heavier in your work sets than you did in the 5X5 week.

WOD:

EMOM 14:

Odd – 15 Russian KB Swings (70/53)

Even – 12 Toe2Bars

With the rep scheme of both movements, it should be very manageable to get the reps done in the given time.  Therefore, focus on perfect form on the reps.  One the KB swings, get that hinge of the hip while keeping the back flat, and VIOLENTLY extend the hips. For toe2bar, try to keep your feet together during the kip.  This will make the hips do more of the work and should be a more powerful kip.

Scaling Options:

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

Toe2Bar -> kipping knee raise -> laying toe2bar

Cool Down:

Cobra pose – 2 min

Roll out T-Spine – 3 Min

S/S/S:

12 Min to work up to a heavy Overhead Squat

Video courtesy of CrossFIt HQ.  Some quick tips to a successful OHS. Our goal in these 12 min is not necessarily to hit a 1RM, but rather get you comfortable under a heavy OH load.  This way, the weight you use in the WOD will feel lighter in relation.

WOD:

“Nancy”

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

Compare to 20180517

Good time to re-test one heck of a CrossFit Benchmark.  “Nancy” can get spicy.  Try to maintain a good pace on your run, and if you are able to go unbroken on your OHS, do so.  Otherwise, break it up into manageable chunks, and take minimal rest between chunks.

Scaling Options:

Bar weight -> 75/55 -> as needed

Run –> 500M Row

Cool Down:

Banded Bully stretch – 2 min per side

Childs Pose – 2 min

S/S/S:

Back Rack Reverse Lunge

3X5 per leg

Increase weight ea set

Video courtesy of Train FTW.  Week 2 of the Back-Rack Reverse Lunge.  Reminder on technique: Take the barbell from the rack, take no more than a step back.  From here, set the feet shoulder distance apart.  Keeping the torso upright and without twisting the hips, take a step back with one leg.  Once your foot makes contact, lunge down on that leg until the knee gently touches the floor.  Once it touches, push through the opposite foot to come back to a standing position.  Bring the back floor back to even with the front foot. Repeat on the other side.  These are going to open up some areas of work we previously haven’t gotten on the legs and will help increase the flexibility in your legs for any squatting variations…also good booty gains from these!  The goal of the 3X5 is to start with a weight where the last rep gets somewhat challenging.  Then, increase the weight the next set.  This continues for all 3 sets of 5.  Let’s get after it!

WOD:

For Time:

1 Round of “Cindy”

60′ Walking Lunge

2 Rounds of “Cindy”

60′ Walking Lunge

3 Rounds of “Cindy”

60′ Walking Lunge

4 Rounds of “Cindy”

60′ Walking Lunge

5 Rounds of “Cindy”

60′ Walking Lunge

20 Min Time Cap

*1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats

For the Walking Lunge, mark off a 30’ section on the floor.  This way you can lunge down to the 30’ mark, turn around and lunge back to the starting spot.  Highly suggest staying in the same spot when doing your pull ups, pushups, and air squats.  Walking from spot to spot will take away precious time and may keep you from finishing under the time cap.

Scaling Options:

Pull Ups -> Buddha Pull Ups

Push Ups -> off a bench

Air Squats -> to depth (put a med ball or stack of weights under you to hit the same depth every rep)

Walking lunge -> in the 60’, take two steps, perform an air squat.  Repeat the whole 60’

Cool Down:

Doorway Stretch – 2 min per side

Couch Stretch – 2 min per side

WOD:

6 Rounds:

400M Run

35 American KB Swings (53/35)

50 Double Unders

Scaling Options:

Run -> 500M Row

KB weight -> 35/25 -> as needed

Double Unders -> 100 Single Unders per round

Cool Down:

Calf Stretch on rig – 2 min per side

Kneeling Lat Stretch on bench – 3 min

Video courtesy of The Prehab Guys

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength.

Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward).  Grab the bar in a snatch grip (hook grip the fingers), use straps if you want.  Shoulder blades should be over the barbell.  Engage the lats and chest up.  Drive the feet through the floor as you stand.  Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out.  Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep

WOD:

EMOM 18:

Min 1 – 12/9 Cal Row

Min 2 – 10 Toe2Bars

Min 3 – 20 Ab Mat Sit Ups

As with any EMOM, any time leftover after you complete the work in a given minute is rest.  If you are unable to complete the work for any given minute, next time you come back to that minute, scale back the reps or cals.

Scaling Options:

T2B -> Hanging Knee Raise -> Laying Toe2Bar

Ab mat sit ups -> Feet anchored

Cool Down:

Back Extensions on GHD – 3×15

Cobra pose – 2 min

WOD:

25 Min AMRAP:

33/23 Cal Ski Erg

27 Pull-Ups

21 Power Snatches (95/65)

15 Overhead Squats (95/65)

9 Squat Snatches (95/65)

Make sure your shoulders are good and warm prior to starting this one.  They will get taxed!  Remember, it is a 25 Min AMRAP, so sprinting out od the gates will do you no good.  Find a pace you can maintain throughout the 25 min.

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Video courtesy of NotKrisRoe.  Quick demo of the Buddha Pull Ups.  Best set up is setting the rings so they are right at the top of your reach when you are sitting cross-legged on the floor.  Why do we prefer this scale?  Better strength building for the muscles needed for pull ups, and these are closer to the movement pattern of a pull up, so it gets the body used to what range of motion it will go to with a pull up.

Bar weight -> 75/55 -> as needed

Cool Down:

Banded Bully stretch – 2 min per side

Roll out T-Spine – 3 Min

S/S/S:

High Hang Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Based on 8 Jan 1RM

Video courtesy of California Strength.

Setup and Execution – Deadlift the bar up to a full standing position.  Keep the torso upright, core tight.  Keep the chest over the bar.  In a controlled motion, dip to the power position, then push through the feet to VIOLENTLY extend the hips (keeping the bar close to your body), and then pull yourself under the bar to catch it at the bottom of a Front Squat

WOD:

For Time:

10 Power Cleans (135/95)

50 Air Squats

10 Front Squats (135/95)

50 Air Squats

10 Push Jerks (135/95)

50 Air Squats

10 Clusters (135/95)

Video courtesy of Rogue Fitness.  Quick demo on the Cluster (Squat Clean Thruster).

You have a lot of squatting in this WOD, so make sure your form stays on point throughout.  The last thing you want is to get sloppy with form as you fatigue.  Even if it means slowing the pace a small bit, do so to make sure each and every squat is perfect.

Scaling Options:

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

Cool Down:

Couch Stretch – 2 Min per side

Thread the needle pose – 1 Min per side

Pic courtesy of Lourdes University.

The Combat PT Tent will be closed Monday in observation of Martin Luther King Jr Day.

Normal hours and classes resume on Tuesday.