4 Rounds of “Rowling” – see video below, courtesy of Train FTW.
Penalty moves:
Round 1 – Air Squats
Round 2 – Inchworms
Round 3 – Hollow Rocks
Round 4 – Burpees
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.
For “Rowling”, each round your goal is to row EXACTLY 100M. For every meter above or below 100, you will do that number of reps of the round’s penalty movement.
WOD:
5 Rounds For Distance:
:50 Row – Rest :10
:40 Row – Rest :20
:30 Row – Rest :30
:20 Row – Rest :40
:10 Row – Rest :50
Today, we look to find the best way to control our breathing during various rest times to allow us to come back hard during the work piece of each round. Suggest you pick up the pace as the work time drops each time, so that when you are in the :10 work, :50 rest minute, you are hitting an all-out sprint. No need to re-set the rower every time. Let the distance accumulate throughout the WOD.
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls
S/S/S:
Clean Pull
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second attack on Clean Pulls the cycle. We’re looking on keeping the body in perfect position in the first and second pull of the clean. Sets drop to 3, so aim to go heavier than the 5X5 week. Just like last time, set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed
WOD:
Pic courtesy of WODwell. “Salute to Service” week concludes with “The Chief”
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute.
Repeat for a total of 5 cycles
Score = Total Rounds and Reps
Compare to 20170928
Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs
5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist
10 PVC pass Thrus
10 PVC around-the-worlds
10 PVC OHS
Burgener warm up – see video below, courtesy of CrossFit Weightlifting Seminar Staff.
S/S/S:
2-Second Paused Snatch (at knee)
3@65%
3@70%
2@75%
Sets start every 3 min
Video courtesy of Catalyst Athletics. Second run at our Snatch variation for this cycle. As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch. Keep tension while in the pause. Focus on not re-bending between the end of the pause & the finish of your pull into the snatch
WOD:
“Jenny”
20 min AMRAP:
20- OHS 45/35
20- Back Squats 45/35
400m Run
Compare to 20151103
Pic courtesy of CrossFit HQ. “Salute to Service” week continues with “Jenny”. U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno
Scaling Options:
OHS – 35/25
BS – 35/25
Run – 500M row
Cool Down:
Banded OH stretch – 2 min per side, switching every 30 sec
Pic courtesy of WeSingBarberShop.com With Veterans Day being this week, we thought it would be the right time to do a “Salute to Service” week. We will see 3 different Hero WODs, designed to honor the men and women who paid the ultimate sacrifice defending this great nation. When you’re trudging through these WODs, just take a second to say thanks who came before us.
Video courtesy of Team CrossFit USA. Some point of performance for Hollow Rocks. We’ll take the first 12 minutes of today just refining some body control movements. The rep schemes should allow you to focus more on performing the movement efficiently rather than trying to keep a sprint pace to get done before the end of every minute. Even if you have to cut reps back, focus here more on the movement than your time,
WOD:
“JAY”
AMRAP 20:
22 Air Squats
12 Toes-to-Bar
9 Burpees
If you have a weight vest wear it
Pic courtesy of CrossFit HQ. This British Hero WOD is dedicated to Lance Corporal James Brynin. In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound. “Heart of a lion, we will always stand strong for you. We will never forget. Rest in peace – dad, Efremj mum, Sharonj sister, Yasminj and girlfriend, Olivia.”
Scaling Options:
Strict Pull Ups Scale the number -> -> Buddha Pull Ups -> Ring Rows
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat
S/S/S:
Front Squat
3X5
Increase weight ea set
Video courtesy of CrossFit HQ. Second time hitting Front Squats this cycle. The stronger we are in this movement, the more stable you will be in the receive position for the Clean, not to mention throughout the Thruster! With the sets dropping to 3, aim for heavier weight each round compare to the 5X5 week.
WOD:
15 Min AMRAP:
50′ Dual KB Front Rack Walking Lunge (35/25)
10 Dual KB Hang Cleans (35/25)
50′ Dual KB Front Rack Walking Lunge (35/25)
10 Dual KB Push Press (35/25)
Video courtesy of WODstar. Quick demo of the dual KB Hang Cleans. Best way to set this one up for success is mark off a 25’ area. The 25’ mark will be your turnaround point in the walking front rack lunges. This way, you don’t need to worry about being too far away from your start point when you start either the dual KB cleans or the push press.
10 Kneeling Thoracic rotation- see video below, courtesy of Evolution Trainers
200m jog
10 Bow2Bends
30 sec hollow hold
5 hollow rocks
On rig: On the pull up rig, perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar
Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin. Switch to Clean grip and 5 reps of: Elbow Rotations, Press
S/S/S:
Strict Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ. Second stab at Strict Press this cycle. Our focus is still good core stability, a solid base, and strong pressing. Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! With the 3X5 week, our goal is to go heavier per round than we did in the 5X5 week
WOD:
21-15-9*:
Handstand Push Ups
Toe2Bar
*400M Run BEFORE every round of Handstand Push Ups
Today, we look to accomplish more difficult bodyweight movements while under a cardio strain. The 400M run won’t kill you, but can you still hit HSPUs and Toe2Bars while trying to catch your breath? That will be your test today to push those thresholds!
Scaling Options:
HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press
Barbell warmup: With an empty bar, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk
S/S/S:
EMOM 10:
Min 1 – 2 burpee/2 Thrusters
Min 2 – 2 burpees/2 Sumo Deadlift High Pull
Min 3 – 2 burpees/2Push Jerks
Min 4 – 2 burpees/2 Overhead Squats
Min 5 – 2 burpees/2 Front Squat
*Do min 1-5 w/empty bar. Add weight on min 6 for the rest of the minutes
This 10 min EMOM is to prime you for not only the movements, but transitioning from burpees to a barbell. Make the transition FAST!
WOD:
“Air Force WOD”
For Time*:
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squat (95/65)
*4 Burpees at the top of each minute, to include the start of the WOD
Compare to 20200423
Video courtesy of CrossFit HQ. Today we revisit a benchmark WOD that first made its appearance at the 2010 CrossFit Midwest Sectional event (Sectionals were the precursor to today’s CrossFit Open). The key to the one is fast barbell cycling on the reps and getting fast burpees out of the way quickly to get back on your bar.
Kneeling wrist stretch 1 min – see video below, courtesy of Train FTW
Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk
S/S/S:
2-Second Paused Clean (at knee)
3@65%
3@70%
2@75%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based of 14Oct 1RM
Video courtesy of Catalyst Athletics. Second time hitting our clean variation this cycle. As stated previously, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds. Do NOT lose tension. Stay tight! After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause. Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean. %s got up today, so keep that grip
WOD:
Get as far as you can in 12 Min of:
50 Cal Bike
50 Double Unders
40 Cal Bike
60 Double Unders
30 Cal Bike
70 Double Unders
20 Cal Bike
80 Double Unders
10 Cal Bike
90 Double Unders
Some days, the WODs will feel almost impossible to finish in the given time, but sometimes, that’s not the goal. Sometimes the goal is to see how far you can push in that given time, regardless of the final outcome. IF you do make it to the end of the WOD, then whenever you finished is your score. For those who hit the time cap, add one second for every rep left to the 15 minutes (ex, I got through 85 dubs of the last round at the time cap, so my score would be 15:05). That will be your score.
Scaling Options:
Bike -> If no bikes are available, use rower or ski erg, BUT prefer you use bike today)
Double Unders -> 1 Penguin Hop per rep -> 2XSingle Unders
Joint Strike CrossFit 