S/S/S:

High Hang Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 8 Jan 1RM

Video courtesy of Catalyst Athletics.

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).

WOD:

3 Min AMRAP – Rope Climbs

1 Min Rest

3 Min AMRAP – Handstand Push Ups

1 Min Rest

3 Min AMRAP – Ab Mat Sit Ups

1 Min Rest

3 Min AMRAP – Toe2Bar

Score = Total reps

4 Mini WODs all rolled into one!!!  With the worked-in rest, put an all-out effort into each 3 Min AMRAP.

Quick tips on rope climbs (video courtesy of WOD Prep)

Scaling Options:

Rope climbs -> Rope walks

Video courtesy of CrossFit HQ.  Demo of Rope Walks

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor

Video courtesy of Norcal CrossFit.  Pike PushUp demo

Ab mat sit ups -> feet anchored

T2B -> Hanging Knee Raise

Cool Down:

Roll out forearms – 1 min per side

Cobra Pose – 2 min

WOD:

4 Rounds For Time:

400M Run

25 Wall Balls (20/14)

20 Dumbbell Hang Clean and Jerks (50/35)

Video courtesy of CrossFit Hale.  Demo of the DB Hang Clean & Jerk

Scaling Options:

Run -> 500M Row

Med ball weight -> 14/12 -> as needed

DB weight -> 35/25 -> as needed

Cool Down:

Oly Wall Sit – 3 min

Roll out T-spine – 2 min

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be 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.

WOD:

AMRAP 13:

3 Calorie Ski Erg, 3 Kettlebell Swings (53/35)

6 Calorie Ski Erg, 6 Kettlebell Swings (53/35)

9 Calorie Ski Erg, 9 Kettlebell Swings (53/35)

…

Continue to add (3) Repetitions Per Round

*KB Swings will be American Style

Suggest shaking out the arms for a quick second when you move from the Ski Erg over to the KB Swings.

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Back Roll to V-Sit x10 (slow and controlled)

Video courtesy of The Nate Chambers

WOD:

For Time:

30 Cal Row

25 Burpee to Kipping Pull Ups

30 Cal Row

20 Burpee to Kipping Pull Ups

30 Cal Row

15 Burpee to Kipping Pull Ups

30 Cal Row

10 Burpee to Kipping Pull Ups

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

Video courtesy of CrossFit FBC.  Quick demo on the Burpee to Kipping Pull Up.  Prior to the WOD, spend a good 7-10 minutes practicing the version of burpee pull ups you plan to do.  Best option is to drop down for the burpee right below the pull up bar. That way, as you stand, you can jump straight up and grab the pull up bar.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up* -> Burpee + ring row (do all burpees in a set then do all ring rows)

Video courtesy of Trinity-Fitness.org Quick demo of the Burpee to Jumping Pull Up

Cool Down:

Roll out lats – 1 Min per side

Hurdler Stretch  – 1 min per side

Video courtesy of Strong Runner

NEW CYCLE STARTS TODAY!!!

pic courtesy of CrossFit Corydon.  Helps put things in perspective when it comes to effort.

S/S/S:

Back Rack Reverse Lunge

5X5

Increase weight ea set

Video courtesy of Train FTW.  Our Squatting movement this cycle will be the Back-Rack Reverse Lunge.  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 5X5 is to start with a weight where the last rep gets somewhat challenging.  Then, increase the weight the next set.  This continues for all 5 sets of 5.  Let’s get after it!

WOD:

21-15-9:

KB Sumo Deadlift High Pulls (70/53)

Goblet Squats (70/53)

Immediately Into…

12-9-6:

DB Thrusters (50/35)

Devils Press (50/35)

Time Cap 12 min

Back-to-back couplets today!  Your goal for this WOD should be a sub-12 minutes to complete the ENTIRE thing.  You up for the challenge?

Video courtesy of WOD Star.  Quick demo for Sumo Deadlift High Pulls

Scaling Options:

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

DB weight -> 35/25 -> as needed

Cool Down:

Banded hamstring stretch – 2 Min per side

Couch Stretch – 2 Min per side

Pic courtesy of YourValley.net

Don’t forget, CrossFit Unwavering will be holding their benefit WOD for fallen El Mirage K-9, Koki, this Saturday.  It’s a partner WOD, but if you don’t want to work out, come in a show some love! And if you DO want to workout, but don’t have a partner, show up!  They will get you a partner. The doors open at 0730, and the first heat starts at 0800.

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 7 Nov

Video courtesy of Rogue Fitness.  Re-test week concludes with our return to 5X5 for Bench Press.  Remember, keep the shoulder blades and butt pinned to the bench the entire time!  Drop the elbows straight down rather than flaring them out.  Pair up so you have a spotter and move some weight!

WOD:

“Boat Race”

3 Rounds For Time:

500 Meter Row

400 Meter Run

*Rest 3 Min between Rounds

Score = Total time (including rest time)

A Benchmark from CrossFit New England.  Speed on both the row and the run are important, but since the row comes first, a good starting place for athletes is to row right around their 2k row pace per 500 meters. If they are comfortable running quickly under fatigue, aim to go a few seconds faster than that pace. Whenever we row in a workout, we have to take into account the difference a few seconds makes in the grand scheme of what other movements are included. For example, rowing at a 1:35 pace vs. a 1:40 pace per 500 only results in a 5 second difference, but is quite a bit more difficult in the effort it takes to complete. With the run to follow, we want to make sure we balance out these two movements. If going 5 seconds slower on the row means they can go 10 seconds faster on their run, they will have a better overall time. Both movements are meant to be fast each round, especially with the rest included, but finding this balance will results in the best possible scores for individuals.

Scaling Options:

Run -> .7 Mile on Assault Bike ea round

Cool Down:

Doorway stretch – 1 min per side

Child’s pose – 2 min

Pic courtesy of Athletic Muscle.  Get some practice partnering up prior to Saturday’s “Koki” benefit at CrossFit Unwavering!

WOD:

Partner WOD, (1 Partner working at a time)

30-20-10:

Cals on Ski Erg

Pull Ups

Immediately into…

21-15-9:

Cals Assault Bike

Burpee Box Jump Over (24/20)

Immediately into…

1 Mile Run (200M Intervals)

Time Cap = 45 Min

Scaling Options:

Pull Ups -> Buddha Pull Ups

Box height -> 20/16 -> as needed

Run -> 2K row (250M intervals)

Cool Down:

Roll out lats – 1 min per side

Pigeon pose on box – 1 min per side

Pic courtesy of Zack Telander

WOD:

20 Min to est 1RM Snatch

Followed by…

20 Min to est 1RM Clean & Jerk

Compare to 3Oct

Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! Coming off the holidays, your body should be well-rested and ready to MOVE SOME WEIGHT!!!

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit.  Feel free to do this with or without a band.

Banded OH stretch – 2 min per side

Please come out this Saturday to CrossFit Unwavering for a benefit WOD for fallen El Mirage K-9 office Koki.  Koki was killed in action last November.  CrossFit Unwavering wants to show some love to the El Mirage Police Dept, so they will run the above WOD that day.  All are welcome and any donations will go to the Arizona Law Enforcement Canine Association.  Get a teammate, come out, do work and show some love!

For more info on Koki, click on the above pic.

For today’s work..

WOD:

Perform 8 Rounds of 45 sec work/15 sec rest of:

Max Reps – Double Unders

Rest 2 Min

Perform 8 Rounds of 45 sec work/15 sec rest of:

Max Reps – Kettle Bell Swings (53/35)

Rest 2 Min

Perform 8 Rounds of 45 sec work/15 sec rest of:

Max Reps – Ab Mat Sit Ups

Score = Total Reps

Goal – For any given movement, stay within 2-3 reps of each set

Today’s WOD, is similar to a Tabata-style WOD, but instead of 20 seconds of work and a 10 second break, we are pushing for a longer period of work each time, plus you get a 2 min break between 8-round sections.  Obviously, don’t try to spring through the 45 seconds of work, but don’t go slow either.  Find a pace that allows you to keep moving the whole 45 seconds.  Keep a running total of reps in your head, as your score today is total combined reps.  During the 8 rounds of a given movement, your goal should be to stay within 2-3 reps either above or below the rep count for every round.  That means, in round one of a movement, if I hit 25 reps, I should try to hit 22-28 reps each round of that given movement.  That way, your work output stays constant.

Scaling Options:

DUs -> would prefer no scale, just spend 8×45 sec practicing, BUT, if you want, go Single Unders

KB weight -> 35/25 -> as needed

Ab mat Sit Ups -> feet anchored

Cool Down:

Calf stretch on rig – 1 min per side

20 slow and controlled cobra to downward dog (spend 5 sec at each position)

pic courtesy of PorjectManager.com

RE-TEST WEEK!!!

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Compare to 28Oct

Video courtesy of Catalyst Athletics.  Re-test week is here!  Time to see if the weeks of work has paid off!  Today, we re-visit the 2-sec pause Back Squat 5X5!  Remember to keep tension in your legs and core during the pause.  Goal is to go heavier each set than you did on 28Oct.

WOD:

Every 4 Min for 4 Rounds:

30 Air Squats

20 Deadlifts (225/155)

10 Burpee Over Bar

So, during a round, if you finish the 30 Air Squats, 20 Deadlifts and 10 Burpee over Bars (not bar-facing burpees) in less than 4 minutes, rest until the next round starts up.  If you are unable to finish all the work within the 4-minute period, at the end of the round, stop and start up the next round, but decrease your rep scheme by 5 reps per movement.

Scaling Options:

Air Squats -> to depth

Bar weight -> 185/130 -> 155/110 -> As needed

Burpee Over bar -> can step over bar instead of hop

Cool Down:

Couch stretch – 2 Min per leg

Banded hamstring stretch – 2 Min per side