Warmup:

1:00 Echo Bike

10 Cherry Pickers

10 Bow2Bends

5 Dual DB deadlifts

5 Back Roll 2 V-Sit

5 MB Squats

5 MB Push Press

5 Wall Ball Shots

5 Hang DB Power Clean

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Starting Strength.

Our last time hitting deadlifts prior to our 5X5 re-test.  Our goal today; hit a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double, and finally an even heavier single.  IF that just happens to be a new 1RM, sweet!

WOD:

AMRAP 14:

15 DB Power Clean (35/25)

12 Wall Balls (20/14)

9/7 Cal Echo Bike

Video courtesy of Train FTW.

Keep a steady pace throughout this one.  For the DB Power Cleans, you can either have the DBs outside the feet (as in the video) or inside the feet.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

MB weight -> 14/10 -> as needed

Bike -> scale cals to what you can finish in :45

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 min per side

Warmup:

200M Jog

30 Calf Pedals in Down Dog

10 Hollow Rocks

10 Bow to Bends

10 KB Deadlifts

200M Jog

10 Iron Crosses

10 Russian Swings

5 Am KB Swings

On Rig – Perform 5 resp of : Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups (if doing ring rows, do 5 rings rows)

WOD:

“Eva”

5 Rounds For Time:

800M Run

30 Am. Kettlebell Swings (70/55)

30 Pull-Ups

Time Cap: 45 Min

Video courtesy of CrossFit HQ.

Today we tackle the CrossFit Benchmark, “Eva”.  On paper, this one looks tough.  In application, this one IS tough.  It’s meant to be.  It’s meant to be a test of not just your ability, but also the mental toughness to grit your teeth and grind away at this one.  Stay on task and get through this one.  We have this set for a 45 Min time cap, but if at the 45 Min you are in your final set, feel free to keep going and finish.

Scaling Options:

Run -> 1K Row

KB weight -> 55/35 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Wall Figure-4 Stretch – 1 Min per side

Kneeling Lat Stretch – 1 min per side

Warmup:

1:00 Row

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00-5:00, do 3 sets @70%

5:00-10:00, do 2 sets @75%

10:00-15:00 do 2set @80%

%s Based on 7Aug 1RM

Last time hitting our Snatch Complex before we re-test our Oly 1RM. Our %s go up this week, so keep your form dialed in.

WOD:

2 Set of:

21-15-9:

Row (cals)

Hand-Release Push-Ups

Rest 2 Min between Sets

Score = Total Time

Video courtesy of WODStar.

So, at “3,2,1..Go!”, you’ll hit 21-15-9 of Cals on the Rower and Hand Release Push Ups.  Once you finish the round of 9, you will go into a 2 Min break, then do it all one more time.  The goal is to not slow down in the second set.  So on the initial 21-15-9, keep a steady pace, then on the second go around, keep that same pace or speed up.

Scaling Options:

Hand-Rel Push Ups -> Push Ups off bench (ELITE: Deficit Push Ups)

Cool Down:

Child’s Pose – 2 Min

Scorpion Stretch – 1 Min per side