Video courtesy of CrossFit Park City
3 Min Rest, then…
Back to Back 13 Min AMRAPS, with the constant being the number of Double unders per round. Try to keep the reps as smooth as possible so you don’t shoot your hear rate through the roof
Scaling Options:
Box height -> 20/16 -> as needed
DUs -> 60 Single Unders
Med ball weight -> 14/10 -> as needed
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based on 8 Jan 1RM
Video courtesy of California Strength.
Second time hitting High Hang Cleans for this cycle. %s go up a bit this week, so keep tight on the technique. Again, I prefer you do the squat clean version, but if technique or flexibility are limiting you, you can land in the power position, and then complete a front squat.
Setup and Execution – Deadlift the bar up to a full standing position. Keep the torso upright, core tight. Keep the chest over the bar. In a controlled motion, dip to the power position, then push through the feet to VIOLENTLY extend the hips (keeping the bar close to your body), and then pull yourself under the bar to catch it at the bottom of a Front Squat
Compare to 20181029
Video courtesy of the CrossFit Games. Good time to give a little test of our Clean & Jerk technique. And what better test than “Grace”?! Think of it this way, all you need to do is get through 30 reps. Go through as FAST as you can, BUT, don’t get sloppy. No injuries!
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> 75/55 -> as needed
Video courtesy of The Ready State
Pic courtesy of imgflip.com Best way to beat that Super Bowl Hangover? Get int he gym!!!!
*Switch arms every 25′
Time Cap – 30 Min
So, the order of this WOD, is: 27 Toe2Bar, 21/15 Cal Assault Bike, 50’ OH DB walking lunge, 21 Toe2Bar, 21/15 Cal Assault Bike, 50’ DB OH walking lunge, 15 Toe2Bar, 21/15 Cal Assault Bike, 50’ DB OH walking lunge,9 Toe2Bar, 21/15 Cal Assault Bike, 50’ DB OH walking lunge. For talk walking lunge, perform 25’ using your left arm, then the remaining 25’ with your right arm
Video courtesy of Inversion Nation.
Scaling Options:
Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar
DB weight -> 35/20 -> 25/15 -> If unable to hold single DB overhead, hold DB any way on the body
Sets start every 3 min
%s Based off 8Jan 1RM
Video courtesy of Catalyst Athletics.
Second week of our Snatch variation for this cycle, the High Hang Snatch, or Dip Snatch
Execution: Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the snatch, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
Purpose: The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension. These lifters will typically reach the hips too far forward through the bar and not get enough upward force into the bar. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides). Weight goes up this week, so focus!
then…
| All-cardio burner for the day! Grind out that mile on the Assault Bike and then attack the row and ski erg! |
Scaling Options:
Video courtesy of Signum CrossFit. Demo of the Saddle Pose.
rest 5 minutes
rest 5 minutes
Video courtesy of Kari Pearce. Multi-times Games athlete, Kari Pearce sharing some of her tips to more efficient burpee box jump overs.
So, for each 5 min section, the Double Under are only performed once as a “Buy-in”. After that, you will get as many rounds and reps of the Power Cleans and Burpee Box Jump Overs. Each AMRAP, the weight goes up on the PCs as the reps decrease. Remember, with the burpee box jump overs, you do not need to extend the hips at the top of the box. Just get over the box.
Scaling Options:
DUs -> 100 Single Unders
Bar weight -> as needed, but make 3 jumps in weight through WOD
Box height -> 20/16 -> as needed
Increase weight ea set
Video courtesy of CrossFit HQ. Second week of the Push Jerk. Our goal this cycle is to not only get stronger in this movement, but to be more comfortable while under a load, making the Clean & Jerk more successful. A secondary focus this cycle will be the controlled dip (you’ll see that here as well as in our high hang Snatch and Clean variations this cycle). Learn how to not just drop suddenly into the dip, rather drop down in control like a coiled-up spring, and then as you VIOLENTLY extend upwards, you’ll get more power out of the hips, therefore moving more weight. Once you extend and PUNCH with the arms, drop yourself under the bar FAST! Make sure these are push jerks, not push presses. With the sets down to 3 this week, aim to go heavier in your work sets than you did in the 5X5 week.
With the rep scheme of both movements, it should be very manageable to get the reps done in the given time. Therefore, focus on perfect form on the reps. One the KB swings, get that hinge of the hip while keeping the back flat, and VIOLENTLY extend the hips. For toe2bar, try to keep your feet together during the kip. This will make the hips do more of the work and should be a more powerful kip.
Scaling Options:
KB weight -> 53/35 -> 35/25 -> as needed
Toe2Bar -> kipping knee raise -> laying toe2bar
Video courtesy of CrossFIt HQ. Some quick tips to a successful OHS. Our goal in these 12 min is not necessarily to hit a 1RM, but rather get you comfortable under a heavy OH load. This way, the weight you use in the WOD will feel lighter in relation.
Compare to 20180517
Good time to re-test one heck of a CrossFit Benchmark. “Nancy” can get spicy. Try to maintain a good pace on your run, and if you are able to go unbroken on your OHS, do so. Otherwise, break it up into manageable chunks, and take minimal rest between chunks.
Scaling Options:
Bar weight -> 75/55 -> as needed
Run –> 500M Row
Increase weight ea set
Video courtesy of Train FTW. Week 2 of the Back-Rack Reverse Lunge. Reminder on technique: Take the barbell from the rack, take no more than a step back. From here, set the feet shoulder distance apart. Keeping the torso upright and without twisting the hips, take a step back with one leg. Once your foot makes contact, lunge down on that leg until the knee gently touches the floor. Once it touches, push through the opposite foot to come back to a standing position. Bring the back floor back to even with the front foot. Repeat on the other side. These are going to open up some areas of work we previously haven’t gotten on the legs and will help increase the flexibility in your legs for any squatting variations…also good booty gains from these! The goal of the 3X5 is to start with a weight where the last rep gets somewhat challenging. Then, increase the weight the next set. This continues for all 3 sets of 5. Let’s get after it!
20 Min Time Cap
*1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats
For the Walking Lunge, mark off a 30’ section on the floor. This way you can lunge down to the 30’ mark, turn around and lunge back to the starting spot. Highly suggest staying in the same spot when doing your pull ups, pushups, and air squats. Walking from spot to spot will take away precious time and may keep you from finishing under the time cap.
Scaling Options:
Pull Ups -> Buddha Pull Ups
Push Ups -> off a bench
Air Squats -> to depth (put a med ball or stack of weights under you to hit the same depth every rep)
Walking lunge -> in the 60’, take two steps, perform an air squat. Repeat the whole 60’
| Unless you have one heck of an engine, my suggestion would be to keep a good yet not sprint pace on the run so you have breath to complete the KB swings and DUs. |
Scaling Options:
Run -> 500M Row
KB weight -> 35/25 -> as needed
Double Unders -> 100 Single Unders per round
Video courtesy of The Prehab Guys
Increase weight ea set
Video courtesy of Untamed Strength.
| Our pulling variation this cycle will be the Snatch Grip Deadlift. This is great for building a strong upper back as well as adding to our overall back strength (important for conventional deadlift improvement, and just making your back better for whatever the world throws at it). Due to the arms being out wider, you will have to squat down deeper than you would for a conventional deadlift. |
Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward). Grab the bar in a snatch grip (hook grip the fingers), use straps if you want. Shoulder blades should be over the barbell. Engage the lats and chest up. Drive the feet through the floor as you stand. Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out. Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep
As with any EMOM, any time leftover after you complete the work in a given minute is rest. If you are unable to complete the work for any given minute, next time you come back to that minute, scale back the reps or cals.
Scaling Options:
T2B -> Hanging Knee Raise -> Laying Toe2Bar
Ab mat sit ups -> Feet anchored
