Pic courtesy of CrossFit Forbidden.

Our good friends at CrossFit Forbidden will be putting on the next event in their Desert Warrior Series on Saturday, May 5th.  There are Beginner, Intermediate, RX, and Elite divisions.  Would love to see a huge Joint Strike showing there.  For more info on the event as well as how to sign up, click the above pic.

S/S/S:

Three Position Snatch (Ground, Right Below Knee, High Hang)

1X75%

1X80%

1X85%

%s based on 15Feb 1RM

Another increase in %.  Try to hold onto the bar

WOD:

“Air Force WOD”

For time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls

20 Push Jerks

20 Overhead Squats

20 Front Squat

  *4 Burpees at the top of each minute, to include the start of the WOD

Compare to 20170705

Scaling Options:

Bar weight ->As needed

Cool Down:

Couch Stretch – 2 min per side

Banded hamstring stretch – 2 min per side

WOD:

For Time:

100 DUs

20 Cals on Ski Erg

300M Row

400M Run

.5 Mile on Assault Bike

400M Run

300M Row

20 Cals on Ski Erg

100 DUs

Scaling Options:

DU -> 2X Single Unders

Cool Down:

Calf stretch on rig x 1 min per side

Pigeon pose x 1 min per side

S/S/S:

Three Position Clean (Ground, Right Below Knee, High Hang) + 1 Jerk at the end

1X70%

1X75%

1X80%

based on 15Feb 1RM

Video courtesy of Catalyst Athletics.  Another round of three-position clean.  Goal is still to hold onto the bar through the three cleans, and then finish with one Jerk at the end.

WOD:

Every 2 Min for 12 Min:

5 Deadlifts (315/220)

10 Ring Dips

Scaling Options:

DL-> 75-80% of 1RM

Ring Dips -> stationary-> box dips

Cool Down:

Hang from pull up rig x 2 min

Tricep mash x 1 min per side

WOD:

In 4 min, complete

400M Run

10 Pistols

Max Rep Alt  DB Snatch (50/35)

-3 Min Rest

In 4 Min, complete

300M Run

8 Pistols

Max Reps Alt DB Snatch (50/35)

-3 Min Rest

In 4 Min, complete

200M Run

6 Pistols

Max Reps Alt DB Snatch (60/40)

Score = DB Snatch reps

Scaling Options:

Run -> Row 500/350/250 respectively

Pistol -> Banded Pistol

DB weight -> as needed

Cool Down:

Couch stretch x 1 min per side

Banded OH stretch x 2 min per side

S/S/S:

Snatch Pulls

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  With 3 reps a set, aim to go a bit heavier.

WOD:

4 Rounds:

500M Row

10 OHS (100/70)

Scaling Options:

Bar weight -> As needed (should be able to do 5+ reps unbroken)

Cool Down:

Banded Bully Stretch x 1 min per side

Roll out low back to T-Spine x 2 min

Hope everyone enjoyed the Open!  Time to continue our journey to better fitness!!!

WOD:

2 Rounds:

2 Min Max Reps HSPU

1 Min Rest

2 Min Max Reps Pull Ups

1 Min Rest

2 Min Max Reps Burpee Box Jumps (24/20)

1 Min Rest

2 Min Max Reps GHD Sit ups

1 Min Rest

Scaling Options:

HSPUs –> Pike Push Ups

Video courtesy of Norcal CrossFit

Pull Ups –> Buddha Pull Ups

video courtesy of notkrisroe

Feel free to use either rings or set up a bar on the squat rack

Box Height -> as needed

GHD -> Ab mat Sit Up

Cool Down:

Downward Dog to Cobra x 15 (slow and controlled)

Banded Lat stretch x 60 sec per side

Come get these while supplies last!  Black JSCF shirts for $20.00!!!

Video courtesy of the CrossFit Games

WOD:

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Scaling Options:

Cool Down:

Oly Wall Stretch – 3 min

Banded Lat Stretch – 2 min per side

S/S/S:

Strict Press

5X3

Increase weight ea set

WOD:

Teams of 3:

Complete

30 Cal – Ski Erg

30 Box Jumps (24/20)

30 Cal – Assault Bike

30 Burpees

30 Shuttle Runs (length of box and back)

30 Burpee Box Jump Overs (24/20)

* Switch every 10 (reps and cals)

Scaling Options:

Box Height -> as needed

Cool Down:

Banded tricep stretch 2×30 sec per side

Banded hamstring stretch 2×30 sec per side

S/S/S:

Zercher Squat

5X3

Increase weight ea set

WOD:

3 Rounds:

15 Ring Dips

30 Russian KB Swings (70/53)

400M Run

Video courtesy of CrossFit HQ.  Quick demo of Russian Kettlebell Swings.

Scaling Options:

Ring Dips -> Stationary dips -> Box dips

KB weight -> as needed

Cool Down:

Couch stretch x 1 min per side

10 Iron crosses