*Runs are done together, all other movements, splits reps as needed
Scaling Options:
Run –> Row 250, 500, 750 respectively
Pull Ups -> seated bar pull ups
Box Jumps -> 24/20
T2B -> K2E->Hanging knee raise
Increase weight ea set
| Less sets should translate to higher weight used per set. Try using the highest weight you used in 5X5 week by your second set. |
Pic courtesy of CrossFit HQ. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Start your week off with a Hero WOD! This is meant to be fast, but don’t turn it into rounding your back and stiff-leg-deadlifting the weight each rep. Use proper positioning and hip extension!
Scaling Options:
Bar weight -> As needed
Beginners, do hang power snatch
5 min break, then….
Scaling Options:
Assault Bike -> rower
Run -> Ski erg same distance
Increase weight ea set
Video courtesy of Catalyst Athletics.
| Notice the bar path in her reps. The bar never goes forward or back. It goes straight up, staying in line with the shoulders and hips. |
Scaling Options:
KB -> as needed
Box Jumps -> 20/16
Scaling Options:
Bar weight -> as needed
Pull Ups -> seated bar pull up* ->body row
For seated bar pull ups (video courtesy of Cass Gellegos)…
based on 13Dec 1RM
Video courtesy of Catalyst Athletics. Pull from the ground like a normal clean, pause right below the knee for 2 seconds (one-one thousand, two-one thousand), then continue pull, and EXPLODE when you hit mid-thigh. DO NOT lose tension in the pause. You can drop the bar between reps.
then…
Video courtesy of Formula Performance and Wellness. Quick demo on Sandbag ground to over the shoulder.
Video courtesy of Sanctify Fitness. Toe to Rings are the same style movement as Toe 2 Bar, just with rings instead of a pull up bar. Goal is tips of the toes right through the rings.
Scaling Options:
DU -> Attempts through 100 rope contacts -> 75 penguin jumps
Toe2Ring -> knee ups on rings
Sandbag weight -> as needed or go to med ball
No class today. See you guys at normal time on Tuesday!
based on 13Dec 1RM
Video courtesy of Catalyst Athletics. So, set up like a normal snatch, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under the bar and catch at the bottom of the OH squat.
Scaling Options:
Ring Dips -> Stationary dip -> box dips
WB -> 14/12
DU -> DU attempts through 25 rope contacts
Increase weight ea set
Our squat version for this cycle will be the High Bar Back Squat. This version translates best to improving our Olympic lifts as we focuse on keeping the torso as upright as possible. Bar placement is slightly different. See here for the difference in position between high bar and low bar(video courtesy of Barbell Shrugged)
| Every time you come back to the Power Cleans, the goal is to increase weight. Therefore, choose your jumps wisely. |
Scaling Options:
N/A
Scaling Options:
DUs-> 2X SUs
Run -> 250, 500, 740, 1000, 1250M row
| Key to this one is to keep moving the whole time! Find a pace that will allow this to happen. |
Joint Strike CrossFit 