Barbell warmup: With an empty bar and in Snatch grip, perform 5 reps of: Dip/shrug, dip/shrug/high elbow, hang power snatch, OHS, Power snatch from mid shin
WOD:
Pic courtesy of BigSky Investments
For Time:
2 Rounds:
400M Run
21 OHS (95/65)
Immediately into…
3 Rounds:
400M Row
15 Hang Power Snatch (115/80)
Immediately into…
4 Rounds:
40 Double Unders
9 Power Snatch (135/95)
35 Min Time Cap
Not going to lie, this one will be a grinder. Fin a good pace on the cardio piece and get good, manageable chunks on the weightlifting piece.
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
5X3
Increase weight ea set
Video courtesy of Juggernaut Training Systems. Third run of 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 are back to 5, but reps drop to 3 per set, so up the weight compared to what you used for the 3X5 week.
WOD:
3 Rounds:
400M Run
200M Mixed Position* KB Farmers Walk (53’s/35’s)
10 Chest to Bar Pull Ups
*Hold one KB in Front Rack position, and the other in farmer carry position. Switch at turn around.
Video courtesy of Marcus Filly.For the mixed grip farmer walk, one KB goes up into the front rack position, and the other one stays in the farmer carry position. Switch positions at the 100M mark. Focus on keeping those hips even, not leaning to one side or the other. Shake out the arms before jumping up on the pull up rig.
Scaling Options:
Run -> 500M Row
KB weight -> 35/25
Chest2Bar -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows
Video courtesy of CrossFit St. Charles. To prep us for the Handstand Push up work today, let’s spend a little time upside down. If you are not able to hold a handstand yet, here are some scaled options.
WOD:
AMRAP 20:
60 Double Unders
30/21 Calorie Row
15 Handstand Push Ups
A good steady pace through the DUs and rowing is a good idea to let you hit the HSPUs hard and fast!
Scaling Options:
DUs -> 150 Single Unders per round
HSPUs -> Pike Push Ups on box -> Pike Push Up off floor -> Hand Release push ups
Videos courtesy of Black Iron Gym and Mike Collette, respectively.
Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk)
4@65%
4@70%
3@75%
Sets start every 4 min
Video courtesy of The Strength Agenda. Third time doing our Clean Complex for this cycle. As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power). Our focus is the FAST drop under the bar in the Squat Clean and Hang Squat Clean. %s stay the same, but reps increase, so round time goes up to 4 Min. Get after it!
WOD:
pic courtesy of Devil WOD
“Karen”
For Time:
150 Wall-Ball shots (20/14)
Compare to 20180219
Go into this with an idea of what set/rep scheme will allow you to take as few breaks as possible to finish. 10 sets of 15 reps, 15 sets of 10 reps, 3 sets of 50, whatever allows you to stay consistent. Make a game plan and keep it.
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”
