S/S/S:

Bench Press

5X3

Increase weight ea set

WOD:

AMRAP 15min:

9 Ring Dips

9 Power Snatch (95/65)

Run 200m

Scaling Options:

Ring Dip ->stationary dip ->bench dip

Power Snatch -> as needed

Run ->250M row

Cool Down:

Tricep mash – 2 min per side

Doorway stretch – 2 min per side

WOD:

“Michael”

Three rounds for time of:

Run 800 meters

50 Back Extensions*

50 Ab mat Sit-ups

Compare to 5Jul2016

Picture courtesy of CrossFit.com.

Scaling Options:

8000M Run –> 1K Row

Back ext –> Superman, laying on ground.

Ab mat sit ups -> feet anchored

Cool Down:

200M walk

10 cobra pose to downward dog(Slow)

Calf stretch – 1 min per side

S/S/S:

Clean Pulls

3X80%, 3×90%, 2×95%

Based off 1RM from 19Jan

Video courtesy of All Things Gym.  Try going Chinese style this week, by adding elbows high and outside at the end.

WOD:

3 Rounds:

10 Man Makers (35/25)

10 Walking Lunges – per leg (35/25)

Post results to Beyond the Whiteboard.  If you don’t have an account yet, please talk to one of our coaches to get your email to our admin.

Video courtesy of Reebok CrossFit One.

Scaling Options:

Dumbbell weight -> as needed

Cool Down:

Banded bully stretch – 1 min per side

Couch stretch – 2 min per side

WOD:

videos and pics courtesy of CrossFitGames.com

17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24″/20″)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

NOTE: There is a 20 minute Time Cap

MOVEMENT STANDARDS

DUMBBELL SNATCHES

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell

directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be

lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

BURPEE BOX JUMP-OVER

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK

If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Scaling Options:

Same reps, but men use 35# DB, and Women use a 20# DB.

Also, for scaled, Box Step ups are allowed.

Cool Down:

Banded Bully Stretch – 2 min per side

Leg Bleeds – 3 min

WOD:

5 Rounds:

10 burpees

20 box jumps (24/20)

30 hand release push ups

40 Ab mat sit ups

Scaling Options:

Pull Ups -> Jumping Pull Ups ->Ring Rows

Push Ups -> off a bench

BF Sit ups-> Feet anchored sit ups

Cool Down:

Tabata roll out

20 seconds foam roller per body section.  Rest 10 sec between parts

S/S/S:

Power Snatch

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our snatch variation for this cycle will focus on the Power Snatch.

WOD:

Partner WOD:

8 Min AMRAP

10 Hang Power Cleans(135/95)

15 Pull Ups

10 Hang Power Cleans

15 Chest 2 Bar Pull Ups

10 Hang Power Cleans

15 Toe2Bar

This is a grip killer!  With this partner WOD, reps are split however the team wants.  Just one partner working at a time.

Scaling Options:

Hang Power Cleans ->95/65

Pull Ups -> Ring Rows

C2B Pull Ups ->Hang Knee Raise

Toe 2 Bar ->100M plate pinch (25/10)

Cool Down:

Banded front rack stretch – 2 min per

Roll out forearms

WOD:

Every 4 Min for 28 Min, complete…

300M row

15 Kettlebell Swings (53/35)

15 Shoulder 2 Overhead  (75/55)

Score = total completed rounds

Scaling Options:

KB Thrusters -> as needed

Ab mat Sit ups -> Feet anchored

Cool Down:

500 M slow ski erg

Banded OH stretch – 2 min per side

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our Squat variation this cycle will be Front Squats.  (don’t worry, you’ll be taking it out of the rack, not cleaning it from the floor,..unless you want to,…you psycho….)  Elbows high the whole time.  Do not let your body fold over while going down.  Torso should stay upright.

WOD:

Partner WOD

3Min AMRAP

Deadlift 185/135

Right into…

400M Partner run for Time

For the Deadlift part, one partner works at a time. Switch off as often as needed.  For the run, time stops when the last member of the team finishes, so encourage your partner to move!

Scaling Options:

DL -> 135/95

Cool Down:

Heel cord mash – 2 min per leg

Reverse Hyper extension – 3×20 low weight

Saturday’s Comp at CrossFit Unwavering is filling up fast!!!
If you want to join for a great cause please sign up ASAP! The cutoff to sign up is THURSDAY 2/9 at MIDNIGHT!!!
The women’s SCALED division is almost full!
If you want to participate but don’t have a partner please mention in your email and they will do their best to help!!!!
To sign up email:
Jimmy@crossfitunwavering.com

***CUTOFF THURSDAY 2/9 at MIDNIGHT!***

WOD:

“Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean

Front Squat

Push Press (have bar land behind head, in rear-rack position)

Back Squat

Behind the Neck Push-Press (have bar land on chest, in front-rack position).

Video courtesy of CrossFit HQ.

As mentioned above, one rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press.  The kicker is, you cannot let go of the bar during a set (7 reps).  When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground.  Also, the clean and the front squat cannot be combined.  You must fully open the hips at the finish of the power clean before starting your front squat.  But, you are allowed to combine the Front Squat and Push Press into a Thrusters.  Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can.  I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat.  You will do a total of 5 sets of 7 reps.  Rest as much between sets, and increase weight each set.

Compare to 30June2015

Scaling Options:

N/A

Cool Down:

DeFranco “Limber 11”

video courtesy of Joe DeFranco

S/S/S:

Power Clean

5X5+1 Split Jerk

Increase weight ea set

Video courtesy of Rogue Fitness.  Since it is power, no full squat on the cleans. Focus on sticking the landing and shooting the elbows in front of the bar as fast as possible. The reps do not have to be touch and go, but do not wait more than 4 seconds between reps during a set.   At the end of each set, do 1 Jerk.

WOD:

4 Rounds:

250M Row

30 Double Unders

20 Air Squats

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All-out cardio and gymnastics WOD!

Scaling Options:

DUs -> Penguin Jumps -> DU attempts

Cool Down:

Banded tricep stretch x 2 min per

Roll out quads