Super Squat Hip Sequence: See video below, courtesy of Mobility WOD
WOD:
EMOM x 30 MINUTES:
Min 1 – 15 Russian KB Swings (70/53)
Min 2 – 15 Hollow Rocks + :20 Hollow Hold
Min 3 – 15 Goblet Squats (70/53)
Min 4 – :45 Right Side Plank
Min 5 – :45 Left Side Plank
Video courtesy of The Free+style Connection. Carol Paoli breaking down the Hollow Rock. Core stability is our focus today. In the two KB movements, focus on keeping the core tight to avoid throwing your back out. In the Hollow rock/hold and the planks, again, tight core will be your goal here. Also, side planks are to be done on your forearms.
Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk
S/S/S:
Push Jerk
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ. Last time time hitting the Push Jerk this cycle before we re-test our 5X5. The goal today is to get one heavy single for the day. If that single happens to be a 1RM, cool!
WOD:
4 Rounds For Time:
10 Handstand Push Ups
20 Med Ball Sit Ups (20/14)
60 Double Unders
Video courtesy of Red Devil CrossFit. Demo of the Med Ball Sit Up. Nice little triplet that will give some good body control, strength work on the core, and push that heart rate with the dubs! Best idea is to move fast between movements
Scaling Options:
HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press
Video courtesy of moveSKILL. Quick demo for the OH Walking Lunge. So, today is a shooter’s choice type of WOD. All the work is right there in front of you. You can break it up any way you want. Do it as written, or change it to 4 Rounds of 500M row, 30 Walking OH plate lunges, and 400M run, or how any way you want
On Rig:On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows
Burgener warmup – See videos below (courtesy of CrossFit Weightlifting Seminar Staff). Two angles of Sage Mertz hitting the Burgener WU
S/S/S:
3-Postion Snatch (Floor, Below the Knee, above the knee)
4@70%
4@75%
3@80%
Sets start every 4 min
%s Based of 12Aug 1RM
Video courtesy of Catalyst Athletics. Last time doing our Snatch Complex before we re-test our Snatch1RM. Reminder, perform one snatch from the ground, hold onto the bar, set up right below the knee and perform a second snatch, still holding onto the bar, set up above the knee and complete a third and final snatch of the complex. The hope is, by this time, you have gotten pretty comfortable dropping to the bottom of an Overhead Squat to catch these snatches. If dropping under fast is still a limiting factor, catch at power and then ride down to the bottom positions of the OHS. Each time you do a rep, aim to get FASTER on the drop under. %s go up, so get ready!!!
WOD:
AMRAP 15:
1 Chest To Bar Pull Up
2 Burpees
3 Box Jumps (24″/20″)
Add 1 rep to all movements each successive round
Video courtesy of WOD Prep. Some good tips on Chest2Bars. So, just remember, you add one rep per movement each round. So, round one is 1 C2B pull up, 2 burpees, and 3 box jumps. Round two will be 2 C2B pull ups, 3 burpees, and 4 box jumps, etc… See how far you can get as your score is total reps.
Scaling Options:
C2B -> Chin above Pull ups -> Buddha pull up -> ring row -> table row
3 single-arm KB hang snatch per side (see video below, courtesy of Rogue Fitness.)
The hinge of the hips will be the same as if you were doing a KB Swing. As the bell comes up over your head make sure you “PUNCH” to avoid having the bell slam on your forearm.
WOD:
For Time:
40 L-Arm KB Snatch
30′ Walking L-Arm KB OH Lunge
40 R-Arm KB Snatch
30′ Walking R-Arm KB OH Lunge
30 L-Arm KB Snatch
30′ Walking L-Arm KB OH Lunge
30 R-Arm KB Snatch
30′ Walking R-Arm KB OH Lunge
20 L-Arm KB Snatch
30′ Walking L-Arm KB OH Lunge
20 R-Arm KB Snatch
30′ Walking R-Arm KB OH Lunge
10 L-Arm KB Snatch
30′ Walking L-Arm KB OH Lunge
10 R-Arm KB Snatch
30′ Walking R-Arm KB OH Lunge
*KB weight – 53/35
Time cap – 40 Min
Video courtesy of Performance Care. Demo of the walking KB OH Lunge. Keep the Arm locked out and core tight!
The KB Snatch numbers drop each set, but the Walking OH Lunge distance stays the same each round.
On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Kipping Knee Raise, Toes2Bar
Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, press, push press, push jerk, split jerk
S/S/S:
3-Position Clean (Floor, Below the Knee, above the knee)
4@65%,
4@70%,
3@75%
+ 1 Jerk at the end of ea set.
%s Based off 12Aug 1RM
Sets start every 4 min
Video courtesy of Catalyst Athletics. Our third run of our Clean Complex this cycle. The %s stay the same as last time, but we will up the reps for each set. Therefore, each set will be 4 min instead of 3. Work on dropping even FASTER under the bar each rep.
WOD:
AMRAP 16:
5 Toe2Bars
250M Row
5 Handstand Push Ups
Goal, 7+ Rounds
A row distance that you can give a mini sprint to sandwiched with sprint-number reps for two gymnastic moves. The goal should be unbroken on both the Toe2Bar and HSPUs, and then keep the row fast! 7+ rounds should be very doable.
Video courtesy of CrossFit Inguz. Some good techniques for Box Jump overs.
This WOD will function like “Fight Gone Bad” where there will be no break between one minute of work to the next. That said, would suggest by about 10 seconds left in a given minute of work, start moving to the next movement so you can start that next movement right at the top of the following minute. Score = total reps. And yes, you read it correctly, there is no scale for Dubs. If you do not have dubs, you get a minute to practice.
10 PVC SOTS Press – see video below courtesy of CrossFit HQ
Super Squat Hip Sequence- see second video below, courtesy of Mobility WOD
On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows
Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS
S/S/S:
Overhead Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third session of Overhead Squat this cycle. As mentioned before, the stronger we become in this movement, the easier it will be to successfully catch the bar in a Snatch. Tight core, active shoulders and feet flat! The working sets go back up to 5, but reps drop to 3, so plan on going heavier per set than you did the 3X5 week
WOD:
“Cerulean”
Every 3 Min for 5 rounds:
15 OHS (115/80)
Max unbroken pull ups in remaining time
Rest 1 min
(So, work time is 2 min per round)
So, the way each set works is, you have 2 minutes to get through the Overhead Squats and then get as many unbroken pull ups. Once you drop off the pull up bar, that set is don. You will then rest until those 2 minutes is up. There will also be a 1-minute break between rounds. The way this works, the OHS should take close to a minute or less. That gives you a minute to put together the biggest set of unbroken pull ups. My suggestion, get the OHS done, rest until the clock hits 1:00, then decide if you are ready for a set of pull ups. If not fully ready, rest another 10-20 seconds. Even if you can put 10-20 pull ups together unbroken, that will only take about 30 seconds, so make sure you are recovered enough from the OHS to make the set count. And when doing the pull ups, go all out since you have the guaranteed minute break coming up. Score = lowest set of unbroken pull ups.
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> as needed
Pull ups -> Buddha pull up -> ring row -> table row
Video courtesy of Invictus Fitness. Want to be more efficient in the Ski Erg? Watch the video.
Your goal today is constant movement. Try to go from running, right into the ski erg, right into the run, right into the ski erg, and so on, and so on….
On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows. Then, 30 sec handstand hold, shake out arms and do 2 wall walks
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings
S/S/S:
Deadlift
5X3
Increase weight ea set
Video courtesy of Starting Strength. Third time tacking Deadlifts this cycle. Since we drop to 3 reps per set, aim to go even heavier today than either time you hit Deads in this cycle.
WOD:
Every 3 Min for 18 Min:
2 Wall Walks
10 Pull Ups
After the hard week, today’s WOD will focus on movement efficiency.
Video courtesy of Reebok ONE CrossFit. For the Wall Walks, goal is to have your chest touching the wall at the top of each rep, and walk the hands back down to a pushup position (don’t just fall off the wall). For the pull ups, work on stringing the highest number together that you can. If 10 is pretty easy for you, move up to Chest2Bar or go 5 bar muscle ups per round.
Scaling Options:
Wall Walks -> 1 wall walk per round -> Up as high on the wall as you can get and 20 sec hold -> 10 Shoulder taps in plank
Joint Strike CrossFit 