Warm Up:

100 Rope Contacts

Duck Walk 30’

Inch worm 30’

Lateral Lunge 30’ and back

Thoracic High Fives – 5 per side

20 Arm circles

10 kip swings

2×30 sec seated wrist stretch

Barbell W/U

S/S/S:

Clean + High Hang Clean

2X75%, 2X80%, 2X85% + 1 Jerk end of ea set

%s based off 1RM on 8Jun2017

Reminder, on this complex, hit one full squat clean, return to the hang, hit a high hang squat clean.  At the end of every set, perform one jerk.  Fast elbows win the day!

WOD:

3 Rounds:

10 Handstand Push Ups

40 Double Unders

20 Pull Ups

800M Run

Scaling Options:

HSPU –> 3 Wall Walks per set -> Pike Push Ups

DUS -> Attempts through 40 rope contacts -> 40 penguin jumps

Pull Ups -> Jumping Pull Ups -> Ring/body row

Run ->1K Row

Cool Down:

Calf stretch on rig – 2 min per side

Banded OH Distraction – 2 Min per side

Video courtesy of Shelton Stevens

Warmup:

400M Run

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 vertical jumps

Bergener W/U

S/S/S:

Snatch + High Hang Snatch

2X70%, 2X75%, 2X80%

%s based off 1RM on 8Jun2017

WOD:

EMOM For 12 Min

3 Tire Flips

Find a tire that will challenge you.

Video courtesy of CrossFit HQ.  Good tutorial on flipping technique.  Use the time to perfect the technique.

Scaling Options:

Find a lighter tire

Cool Down:

Banded OH stretch – 2 min per side

Hang from pull up rig – accumulate 3 min

Warm Up:

250M Row

20 Russian Baby makers

20 Bow to bends

Duck walk 30’

Walking kicks 30’

Over and backs x10

10 Arm circles

Barbell W/U

S/S/S:

Clean + High Hang Clean

2X70%, 2X75%, 2X80% + 1 Jerk end of ea set

%s based off 1RM on 8Jun2017

For this clean complex, begin with a full squat clean,  after lock out, bring the bar to the high hang (pockets) and perform a squat clean from there.  Once you lock out, perform 1 Jerk (split or Push)

WOD:

AMRAP 12 Min:

3 Wall walks

9 Hand release Push ups

15 Burpee Box Jump Overs (24/20)

Scaling Options:

Wall Walks -> As high as you can get

HR Push Ups -> Regular push ups

BBJO ->20/16

Cool Down:

Doorway stretch – 2 min per side

Banded bully stretch – 2 min per side

Warm up:

500M Row

20 Bow to Bends

20 Russian Baby makers

5 one-arm DB deadlifts per side

5 vert jumps

20 over and backs

20 arm circles

Barbell warmup

S/S/S:

Clean + High Hang Clean

2X60%, 2X70%, 2X75% + 1 Jerk end of ea set

% based off 1RM on 8June

*Perform One Jerk at the end of ea set

WOD:

For Time:

20,18,16,14,12,10,8,6,4,2 – Alt DB Snatch (50/35)

2,4,6,8,10,12,14,16,18,20 – Wall Ball (20/14)

So, perform 20 Alternating DB snatches (one left arm, one right arm, one left arm, one right arm…etc) until you get 20 total reps, so 10 per arm, then do 2 wall balls, then 18 alt DB snatches, then 4 WB, etc.. until the last set is 2 alt DB snatches and 20 Wall Balls.

Video courtesy of CrossFit HQ. Yes, these snatches are just Power Snatches with the dumbbell.  Just don’t forget to alternate hands each rep, and DO NOT rest your free hand on your leg for support.  Keep your core tight!

Scaling Options:

DB Snatch –> as needed

Wall Ball –> 14/12

Cool Down:

Banded OH stretch – 1 min per side

Pigeon Pose – 2 min per side

Warmup:

6 box step ups

100M run

6 box jumps

10 push ups

100M run

10 kip swings

3 wall walks

Mobilize anything that is sore- 5 min

WOD:

EMOM for 24 Min

Min 1 – Accumulate 30 second Handstand Hold*

Min 2 – 10 Box jump Overs (24/20)

Min 3 – 15 Pull Ups

*If you come down from the HS before you hit 30 seconds, make sure you pop back up into a HS before the minute is over to get the total 30 seconds of HS hold.

Scaling Options:

HS Hold _ Hold top of Pike Push up off a box

BJO – 20/16

Pull Ups – Ring Rows

Cool Down:

Banded Bully Stretch – 2 min per side

Roll out T-spine – 30 passes

Warm Up:

400M Run w/ med ball

10 Squat w/med ball

10 DLs with med ball

10 wall ball shots

10 push ups on med ball

10 Wall Ball shots

WOD:

“Coe”

10 Rounds For TIme

10 Thrusters @ 95/65

10 Ring push-ups

pic courtesy of CrossFit HQ.

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Scaling Options:

Bar weight -> as needed

Ring Push ups -> regular push ups -> push ups off a bench

Cool Down:

Pigeon Pose on 30” box x 2 min per side

Doorway stretch – 2 min per side

Warmup:

200 Rope contacts

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Bergener W/U

S/S/S:

Snatch w/2 sec pause at bottom of knee

2×70%, 2×75%, 1X80%

Based of 1RM from 6Apr

WOD:

For Time:

Ring Dips -3-6-9-12-15

Pull-ups – 15-12-9-6-3

Scaling Options:

Clean weight ->> as needed

Ring Dips -> stationary dips -> box dips

Cool Down:

200M walk

Banded bully stretch x 2 min per side

Warmup:

250M Row

Twisting Lunge 30’

Inchworm 30’

10 push ups

10 kip swings

250M Row

Iron Cross x 5 per side

Scorpion x 5 per side

Dumbbell Warmup

WOD:

CASH IN :Row 400M Run

Then 2 Rounds For Tie

50 – DB Thrusters (35/25)

40 – DB Press (35/25)

30 – DB Front Squat (35/25)

20 – Alt DB Snatch (35/25)

10 – Chest 2 Bar Pull Ups

(20 min cap)

If the Open taught us anything, it taught us to get comfy using DBs in our workouts.

Scaling Options:

Run -> 500M Row

Dumbbell Weight -> As needed

Chest2Bar -> Chin Above Pull Ups -> Ring Rows

Cool Down:

Banded OH stretch x 2 min per side

Roll out quads/IT band

Warmup:

10 Cals on Assault or Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

Barbell Warm Up

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Although we don;t have the multi-grip bar like int he demo, use a regular bar for this movement.  Goal with the 5X5 is you should be putting in a bit of a struggle to get that last rep of each set done.  Add weight accordingly.

WOD:

21-15-9

Power Cleans (165/115)

Cals on bike*

Wall Balls (20/14)

*In the WOD, use either the assault bikes or air dynes.

Scaling Options:

PC -> as needed

Wall Ball -> 14/12

Cool Down:

Couch Stretch x 2 min per side

Tricep mash x 2 min per side

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 7Feb2017

Final re-test for this session!  Next week starts a whole new cycle of Strength Movements!

WOD:

“Elizabeth”

21-15-9

Squat Clean (135/95)

Ring Dips

Yes, the cleans are Full Squat Cleans in the WOD.

Scaling Options:

Clean weight -> as needed

Ring Dips -> stationary dips -> box dips

Cool Down:

Couch Stretch x 3 min per leg

Tricep mash x 2 min per arm