HAPPY NEW YEAR!
No class today. See you guys at normal time on Tuesday!
Author Archives: totactfit01
20171229
S/S/S:
Pausing (2 sec at knee) Snatch
2X60%, 2X70%, 2X75%
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.
WOD:
18 Min AMRAP:
15 Ring Dips
15 Wall Balls (20/14)
25 Double Unders
Scaling Options:
Ring Dips -> Stationary dip -> box dips
WB -> 14/12
DU -> DU attempts through 25 rope contacts
Cool Down:
Tricep mash – 1 min per side
Pigeon pose on hig box – 2 min per side
20171228
S/S/S:
High Bar Back Squat
5X5
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)
WOD:
EMOM 16:
Odd – 3 Power Cleans (in crease weight ea time)
Even 12/9 Cal Row
| Every time you come back to the Power Cleans, the goal is to increase weight. Therefore, choose your jumps wisely. |
Scaling Options:
N/A
Cool Down:
Oly Wall Stretch x 3 min
Couch stretch – 3 min per side
20171227
WOD:
For Time:
100, 80, 60, 40, 20 Double Unders
200M, 400M, 600M, 800M, 1000M Run
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. |
Cool Down:
Calf stretch on rig 2×1 min per side
Banded hamstring stretch – 2 min per side
20171226
S/S/S:
Deadlift
5X5
Increase weight ea set
| Good ol’ fashioned Deadlifts for our pull movement this cycle. Keep a tight core throughout. Make sure hips and shoulders rise at the same time from the ground. |
WOD:
21-15-9
Thruster (95/65)
Burpee Box Jump Overs (24/20)
Scaling Options:
Bar weight -> as needed
BBJO -> 20/16
Cool Down:
Iron cross (slow controlled) x10
Scorpion (slow and controlled) x10
20171225 CLOSED FOR CHRISTMAS
Merry Christmas from the coaching staff at Joint Strike CrossFit! See you back in here Tuesday!
20171222
Pic courtesy of Mercer Island CrossFit. Time for the annual 12-Day-Of-Christmas WOD!!!! (extra points if you do it with a Santa hat on)
WOD:
12 Days of Christmas WOD
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Toe2Bars
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 SDHP; 2 Thrusters-1 SDHP; 3 Push Press-2 Thrusters-1 SDHP etc – for a total of 364 reps.
Scaling Options:
Bar weight -> as needed, but keep same weight for all bar movements
KB -> as needed
Pull Ups -> body rows
T2B -> hanging knee raise
BJ -> 20/16
Plate weight -> as needed
DUs – 20 SUs
Cool Down:
Roll out what’s sore for 10 min
20171221
S/S/S:
BTN (Behind The Neck) Split Jerk
5X5
Increase weight ea set
Video courtesy of CrossFit HQ. Some good words of wisdom from Coach B. One of the biggest benfits of Behind The Neck Split Jerk is the translation of bar position to our regular split jerk. When you land a jerk, the bar should be right over the shoulders and hips. Going from BTN allows our body to get comfortable with that position as it starts in that spot right away. Just stand all the way up between reps and do not drop the bar too quickly on the shoulders. Also, as the bar makes contact with the shoulders, bend the knees to absorb the shock. Be careful to not land the bar on the neck.
WOD:
4 Rounds:
300M Row
10 OHS (95/65)
3 Rounds:
200M Ski Erg
8 Front Squats (135/95)
2 Rounds:
20 Cals Assault Bike
6 Deadlifts (185/120)
No pause between sections. Once you finish the first 4 rounder, go right into the 3-rounder, then right into the 2 rounder
Scaling Options:
Bar weight -> as needed
Cool Down:
Oly Wall Stretch x 3 min
Couch stretch – 3 min per side
20171220
WOD:
6 Rounds For Time:
400M run with Sand bag (40/25)
5 sand bag Turkish get ups*
10 push ups one hand on bag. Switch hands each rep
15 squats holding bag in front rack
20 box step ups w/sand bag on back (24/20)
Fun with Sand Bags!
video courtesy of Atomic Athlete. Quick tutorial on Sandbag Turkish Get Ups.
Scaling Options:
Sandbag weight -> as needed -> use med ball if no lighter sandbags
Cool Down:
Hang from pull ups bar x1 min
Downward Dog to Cobra x 20
20171219
S/S/S:
Pausing (2 sec at knee) Clean
2X60%, 2X70%, 2X75%
based on 13Dec 1RM
Video courtesy of Catalyst Strength. So, set up like a normal clean, 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.
WOD:
15 Min AMRAP:
10 Ring Dips
15 Plank Up/Downs*
25 Double Unders
Video courtesy of Oxygen Network. For Plank Up/Downs
Scaling Options:
Ring Dips -> box dips
DUs -> DU attempts through 25 rope contacts -> 25 penguin jumps
