S/S/S:

High Hang Snatch

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based off 8Jan 1RM

Video courtesy of Catalyst Athletics.

Third 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 stays the same this week, but reps go up, so each round goes up to 4 min.

WOD:

For Time:

15 Power Snatch (95/65)

25 KB Swings (53/35)

15 OHS (95/65)

35 KB Swings (53/35)

15 Squat Snatch (95/65)

45 KB Swings (53/35)

10 Power Snatch (95/65)

55 KB Swings (53/35)

10 OHS (95/65)

65 KB Swings (53/35)

10 Squat Snatch (95/65)

75 KB Swings (53/35)

A nice KB climbing ladder with some barbell work in between.  All KB swings will be American style.  Focus on hinging the hip at the bottom and then violently extending to get the bell moving

Scaling Options:

Bar weight -> 75/55 -> As needed

KB weight -> 35/25 -> as needed

Cool Down:

200M row (slow)

Thread the needle stretch – 2 min per side

Prior to today’s WOD, make sure you perform this mobility work (courtesy of CrossFit Willow)

WOD:

AMRAP 18:

200 Meter Run

16/12 Ski Erg

12 Chest to Bar Pull-Ups

8 Alternating Pistols

5 Min Rest then..

For Time:

75 Cal on Assault Bike

Score WODs separately

Scaling Options:

Run -> 250M Row

Chest to Bar -> Chin above pull ups -> Buddha Pull Ups

Pistols -> Banded pistols -> Pistol to box or stack of plates

For Banded Pistols (Video courtesy of WODStar)

Cool Down:

Couch Stretch – 3 Min per leg

Kneeling Lat stretch hold – 1 Min per side

S/S/S:

Push Jerk (from the rack)

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third 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 reps down to 3 this week, aim to go heavier in your work sets than you did in the 3X5 week.

WOD:

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (115/80)

21 Cal Row

15 Lateral Barbell Burpees

15 Push Jerks (115/80)

15 Cal Row

9 Lateral Barbell Burpees

9 Thrusters (115/80)

9 Cal Row

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Doorway Stretch – 1 Min per side

WOD:

Every Minute on the Minute for 30 Min:

Min 1 – 5 Renegade Rows (35/25)

Min 2 – 8 Devil’s Press (35/25)

Min 3 – 5 Handstand Push Ups

The reps are not high each minute, but make sure you focus on efficiency of movement from the start so you have the strength and endurance to make it in the final rounds.   For Renegade Rows, hold DBs at the top of a push up, perform a row with one arm, perform a row with the other arm, do a push up onto the DBs.  That is one rep.  Video below (courtesy of Rare CrossFit) shows a demo.

For Devil’s Press (video courtesy of CrossFit Federal Hill)…

Scaling Options:

DB Weight -> 25/15 -> as needed

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

For Pike Push Ups off a box (video courtesy of NorCal CrossFit)

Cool Down:

Barbell Shoulder Stretch – 2 min

Video courtesy of Mobility WOD

Roll out T-spine – 3 min

S/S/S:

Back Rack Reverse Lunge

5X3 Per leg

Increase weight ea set

Video courtesy of Train FTW.  Week 3 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 5X3 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 3. These sets should be heavier than the 3X5 week.   Let’s get after it!

WOD:

For Time:

50-40-30-20-10: Double Unders

*400M Run after every round of Double Unders

So, 50 DUs, 400M run, 40 DUs, 400M run, etc… until you end with 10 DUs, 400M run.  Get a good stretch on the calves prior to this WOD!

Scaling Options:

DUs -> 100-80-60-40-20 Single Unders, respectively

Run -> 500M Row

Cool Down:

Calf Stretch on Rig – 2 min per side

Pigeon Pose – 2 Min per side

S/S/S:

Tabata Core work:

8 Rounds of 20 sec work and 10 sec rest for:

Plank (on forearms)

Hollow Hold

The goal is to not break during any of the 20 second sections.  Keep the core tight!

For planks(Video courtesy of Texas Health Resources)

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

For Hollow Hold (Video courtesy of Spartan Race)

WOD:

With a Running Clock, Complete:

42-30-18:

Pull Ups

Push Ups

Immediately into…

3 Rounds:

25 GHD Sit Ups

25 Air Squats

Immediately into…

15-9-6:

HSPUs

Box Jumps (30/24)

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKris Roe

Push Ups -> off bench

GHD Sit Ups -> Ab mat sit ups

Air Squats -> to depth

HSPUs -> Pike Push Ups

Box height -> 24/20 -> 20/16 -> As needed

Cool Down:

Cobra pose – 2 Min

Childs Pose – 2 min

S/S/S:

Snatch Grip Deadlift

3X5 per leg

Increase weight ea set

Video courtesy of Untamed Strength.

Our second time hitting  Snatch Grip Deadlifts this cycle.   Again, this is great for building a strong upper back as well as adding to our overall back strength (important for conventional deadlift improvement, and just making your back better for whatever the world throws at it).  Due to the arms being out wider, you will have to squat down deeper than you would for a conventional deadlift.

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 15:

Min 1 – 200M Row

Min 2 – 15 Russian KB Swing (70/53)

Min 3 – 10/7 Cals Ski Erg

As with any EMOM, any time left over in a given minute once the work is done is rest.

Scaling Options:

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

Cool Down:

GHD Back Extensions – 3×12

Iron cross x 10 (slow and controlled)

Video courtesy of CrossFit Park City

WOD:

AMRAP 13:

15 Burpee Box Jump Overs (24/20)

30 Double Unders

3 Min Rest, then…

AMRAP 13:

15 Wallballs (20/14)

30 Double Unders

Back to Back 13 Min AMRAPS, with the constant being the number of Double unders per round.  Try to keep the reps as smooth as possible so you don’t shoot your hear rate through the roof

Scaling Options:

Box height -> 20/16 -> as needed

DUs -> 60 Single Unders

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

Cool Down:

Calf Stretch on box – 1 Min per side

Pigeon Pose on box – 1 Min per side

S/S/S:

High Hang Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based on 8 Jan 1RM

Video courtesy of California Strength.

Second time hitting High Hang Cleans for this cycle.  %s go up a bit this week, so keep tight on the technique.  Again, I prefer you do the squat clean version, but if technique or flexibility are limiting you, you can land in the power position, and then complete a front squat.

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:

“Grace”

For Time:

30 Clean & Jerks (135/95)

Compare to 20181029

Video courtesy of the CrossFit Games.  Good time to give a little test of our Clean & Jerk technique.  And what better test than “Grace”?!  Think of it this way, all you need to do is get through 30 reps.  Go through as FAST as you can, BUT, don’t get sloppy.  No injuries!

Scaling Options:

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

Cool Down:

Barbell Shoulder Stretch – 2 min

Video courtesy of The Ready State

Roll out T-spine – 3 min

Pic courtesy of imgflip.com Best way to beat that Super Bowl Hangover?  Get int he gym!!!!

WOD:

For Time:

27-21-15-9:

Toes to Bars

After Each Round:

21/15 Cal Assault Bike

50′ One-arm DB OH Walking Lunge (50/35)*

*Switch arms every 25′

Time Cap – 30 Min

So, the order of this WOD, is: 27 Toe2Bar, 21/15 Cal Assault Bike, 50’ OH DB walking lunge, 21 Toe2Bar, 21/15 Cal Assault Bike, 50’ DB OH walking lunge,  15 Toe2Bar, 21/15 Cal Assault Bike, 50’ DB OH walking lunge,9 Toe2Bar, 21/15 Cal Assault Bike, 50’ DB OH walking lunge.  For talk walking lunge, perform 25’ using your left arm, then the remaining 25’ with your right arm

Video courtesy of Inversion Nation.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

DB weight -> 35/20 -> 25/15 -> If unable to hold single DB overhead, hold DB any way on the body

Cool Down:

Couch Stretch – 2 min per side

Kneeling Lat Stretch – 1 Min per side