Super Squat Hip Sequence – Video courtesy of Mobility WOD
WOD:
For Time:
50 Cal Row
200M Run
40 Cal Row
400M Run
30 Cal Row
800M Run
20 Cal Row
1200M Run
10 Cal Row
1600M Run
45 Min Time Cap
Video courtesy of Jason Khalipa. Plenty of time to get through this end-of-the-week cardio monster! Try speeding up on the row as the cals drop each round.
Scaling Options:
If no rower -> Sumo Deadlift High Pull (85/65) 1 rep per cal
Run -> Row 250M/500M/ 1000M/ 1500M/2K, respectively
10 PVC SOTS Press – see video below courtesy of CrossFit HQ
Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop), Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
3@65%
3@70%
2@75%
%s based on 10Jun 1RM
Sets start every 4 min
Video courtesy of the Strength Agenda. Second time hitting our Snatch Complex this cycle. As a reminder, our complex consists of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat. Again, our goal is to continue to increase being comfortable catching the bar at the bottom of the OHS position. The more comfortable you are, the easier it will be to catch heavier and heavier loads at this position, leading to new PRs on your Snatch
WOD:
36-24-12*:
Front Squats (115/75)
Toe to Bar
Box Jumps (24/20)
*Every Minute on the Minute – 4 Burpee Over Bar
Start WOD with Burpee over Bar
Video courtesy of CrossFit Northwest Paterna. Key to this is 1) move fast and 2) be as efficient as you can on the burpee over bar piece. Remember, you don’t have to stand all the way up out of the burpee, just get up and leave the ground with two feet and land with two feet on the other side of the bar
On Rig: Perform dead hang for 30 sec, then hang in the top of a scap pull up for 30 seconds. 2-3 Strict Pull ups or Ring Rows
WOD:
8 Rounds For Time:
250m Row
10 Double DB Hang Power Cleans (50/35)
5 Strict Pull-ups
Video courtesy of ZOAR Fitness. Try not to break your pace too much from round to round. For the DB Hang Power Cleans, you can have the DBs on the outside or inside of your legs, like in the video. Having them on the outside takes a little longer, but focuses more on hip hinge and good shrug to get the weight moving. Having the DBs between the legs allows faster cycle between reps, but taxes the posterior chain more. Pick your poison. Also, Strict Pull Ups means NO kipping at all.
Video courtesy of the Barbell Brigade. Our second go at Sumo Deadlifts this cycle. The sets drop to 3, so aim to go heavier per set compare to the 5X5 week. Get a good set up, brace your core as you lower down your hips. Get them as close to the bar as possible without losing tension. Fire out of the hole STRONG
WOD:
AMRAP 15:
12 DB Burpee Deadlifts (50/35)
48 Double Unders
Video courtesy of Train FTW. Make sure to set your back prior to standing out standing in the deadlift portion of the burpee deadlift.
It is with a heavy heart that I share the news of the passing of one of our own. Sundan “Sunny” Bradbury passed away last Friday. There wasn’t a single person that could say a bad word about Sunny. The guy was always full of life, helpful, and kind to all he met. I remember the first time I met him and Heather when they came in for a class at Joint Strike and Sunny treated me like we had been friends for years. You couldn’t help but smile when you were around him.
With Heather’s permission, I’d like to share the below post from the other day along with the info for Sunny’s Celebration of Life this Saturday. If you are able, please come out.
From Heather:
“My husband was an amazing man who has touched so many lives. He was my hero, treated me like a queen everyday and I loved him so hard it hurts. We were opposites in so many ways but there’s no question we were a prefect match. I may have preferred to mostly keep to myself, but he loved everyone he met and without even thinking would offer help to anyone and everyone.
Please come celebrate his life with us this Saturday July 3rd at 6:30pm 15880 W. Cactus Road Surprise, AZ 85379. Everyone is welcome, Sunny never knew a stranger, everyone was a friend”
Super Squat Hip Sequence – See video below (courtesy of Mobility WOD)
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, Back Rack Lunge (per leg), Back Squat, Good mornings
S/S/S:
Back Rack Reverse Lunges
3X5
Increase weight ea set
Video courtesy of Train FTW.
Next go at Back Rack Reverse Lunge this cycle. By now, you’ve felt the different control you’ll need for these compared to back squat. Set-up: From a rack, position bar on traps and shoulders. Keep weight in front heel. Maintain a neutral spine (careful of over-extension). Start with feet together.
Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep. Sets drop to 3, so go heavier per set than the 5X5 week
WOD:
EMOM for 16 Min:
Min 1 – :45 Max Calorie on Bike
Min 2 – :30 Reverse Sit Ups*
Min 3 – :45 Right Side Plank
Min 4 – :45 Left Side Plank
Score = total Cals + total reverse sit-ups + 1 rep for each successful 45 second side plank
*For reverse sit ups – lay down on the ground and hold a 15/10# plate locked out like the top of a bench press. Then, raise legs up until the hips come off the ground. Try to keep the feet right off the ground at the bottom of the move.
This EMOM might look easy on paper (there is built-in rest!), but trust me, by the 3rd minute in, you will feel MUCH differently. We go from taxing the legs and lungs in minute one, to straining your low abs in minute two, and then 2 minutes of core strain. This will be spicy!
On rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows
S/S/S:
Close Grip Bench Press
3X5
Increase weight ea set
Video courtesy of Juggernaut Training Systems. Second strike at Close-Grip Bench Press this cycle. This cycle we will not only make the chest stronger, but the shoulder and triceps become even stronger as well. Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down. With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press. Sets drop to 3, so up the weight compared to what you used for the 5X5 week
WOD:
AMRAP 15:
60 Double Unders
50 Toes-to-Bars
40 Wall-Ball Shots (20/14)
30 KB Swings (53/35)
20 Pull ups
Manageable chunks. That is the concept you need for today. In some of these movements, going unbroken may not be a possibility. If that is the case, figure a chunk you can hit without failing. Aim to hit that number before taking a mini-break, and then get right back after it. If you just go in and try to go until failure, the recovery time to get back on a movement will be much longer.
Barbell Warmup: With an empty bar and in snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high knees, high hang muscle snatch, Hang Power Snatch, OHS, Pressing Snatch Balance, Heaving Snatch Balance, Hang Squat Snatch, Squat Snatch
S/S/S:
Every 2 Min for 6 Min:
Snatch Balance – 2 Reps
Increase weight each set
Video courtesy of Catalyst Athletics. Some prep work to get you ready for today’s Squat Snatch.
WOD:
4 Rounds For Time:
33 Ab-Mat Sit Ups
22 Burpee Box Jumps (24/20″)
11 Squat Snatch (95/65)
Even though the weight is low on the Squat Snatch, still make sure you set your back properly before every rep. No reason to round your back and have a crap pull just to go faster in a WOD.
Joint Strike CrossFit 