500M Row
Bear Crawl 30’
Crab Walk 30’
Side lunge 30’
Inchworm 30’
10 Cherry Pickers
10 light KB Deadlifts
10 light KB Russian Swings
Increase weight ea set
With lower reps per set, look to go heavier than you did the two previous times we hit this movement.
Scaling Options:
KB –> as needed
Bar weight -> As needed
200M run
10 Squats
10 bow to bends
10 sit ups
250M Row
10 box step ups
10 push ups
10 leg raises
Tricep stretch w/PVC pipe* – 30 sec per side (do twice)
Video courtesy of 360 Performance
Little mini chipper to make your Thursday fly by. Be in the moment of the movement you are doing. This means, don’t think about what is coming next. Get through the present movement before worrying about that. Use the run as a recovery and go hard on the reps!
Scaling Options:
HR Pushups -> Chest to deck pushups -> Pushups off a bench
T2B -> K2E ->Hanging Knee Raise
Ring Dips -> Stationary Dips -> Dips off box
BJO – 26/22
400M Run
Twisting Lunge 30’
Inchworm 30’
10 Push Ups
10 tuck jumps
10 Thoracic High Fives
10 PVC pass thrus
10 slow-controlled air squats
Increase weight ea set
| So begins the 5X3 piece of this cycle. With lower reps per set, look to go heavier than you did the two previous times we hit this movement. |
Scaling Options:
Bar weight -> as needed
Box Jumps -> 20/16
250M Row
Spiderman lunge 30’
One leg RDLs to kick 30’
Lateral Lunge 30’
Walking kicks 30’
10 sit ups
10 kip swings
10 over and backs
| Today, we’ll be doing a 1:1 Work:Rest ratio on the rower. The rest should allow you to row hard each time. |
Scaling Options:
Ski Erg
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 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!
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
Calf stretch on rig – 2 min per side
Banded OH Distraction – 2 Min per side
Video courtesy of Shelton Stevens
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 based off 1RM on 8Jun2017
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
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 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)
Scaling Options:
Wall Walks -> As high as you can get
HR Push Ups -> Regular push ups
BBJO ->20/16
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
*Perform One Jerk at the end of ea set
| And so begins our next cycle. 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) |
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
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
*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.
| This is a great time to work on your efficiency in these movements. Try to make every rep as perfect as you can while still moving fast. |
Scaling Options:
HS Hold _ Hold top of Pike Push up off a box
BJO – 20/16
Pull Ups – Ring Rows
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
