20160823

WOD:

25 Min AMRAP:

250m Row

5 Hang Power Cleans (155/115)

10 Pull Ups

15 Butterfly Situps

Scaling Options:

Hang Power Cleans – weight as needed

Pull Ups – Ring Rows

X-tra:

EMOM for 10 minutes of:

Odd minutes – Handstand Walk, 30 feet

Even minutes – 2 muscle ups (strict)

2016-08-22

S/S/S:

Pause clean (at top of knee for 2 sec)

2-2-2-2

Increase weight ea set

WOD:

AMRAP 7 min

7 Deadlift (80% of last set used Fri 19Sept)

7 Burpees

Rest 5 minutes, then:

AMRAP 7 min

7 Med Ball Sit Ups(20/14)

7 Wall-Balls

Scaling Options:

Wall balls – weight as needed

X-tra:

3 sets of 8 on reverse hyper

Spend total of 3 min hanging on rev hyper (decompress low back)

2016-08-19

S/S/S:

Deadlift

3X5

Increase weight ea set

WOD:

For Time:

200m Run

20 Double Unders

400m Run

40 Double Unders

800m Run

80 Double Unders

Scaling Options:

Run – 250M row

DU – 2X SU w/10 min DU practice after

X-tra:

Not for Time:

40-30-20-10

Reverse hypers (use light weight)

Evil Wheels

2016-08-18

S/S/S:

Snatch Balance

2-2-2-2

Increase weight ea set

WOD:

16 EMOM

Odd – 3 Muscle ups

Even – 3 Power Cleans (185/130)

Scaling Options:

Muscle Ups -> Banded transition drill

Video courtesy of Gymnastics WOD. In this video segment, Carl will explain how to use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with a false grip.

PC – as needed. Shoot for 80-85% of 1RM

X-tra:

Bully stretch

2 min per side

Video courtesy of Pure Perfomance

2016-08-17

S/S/S:

Back Squat

3X5

Increase weight ea set

WOD:

10 Min Pistol Skill Work

Video courtesy of CrossFit Team Offutt Tactical Fitness

Once comfortable, move on to…

7 min AMRAP:

6 Alternating pistols

8 Handstand Push Ups

10 Pull Ups

Scaling Options:

Banded Pistols

Video courtesy of CrossFit Invictus. The lower you set the band, the more you do for the pistol. If the last time you did this, you had the band about hip height, lower it down at least one spot on the rig.

X-tra:

Ankle Mobility – Use a post to get to the bottom of the Pistol. Sit and hold.

After, rotate ankles with hands in controlled manner

2016-08-16

S/S/S:

Prep for….

WOD:

Partner WOD

4 Rounds for Time:

-Partners run 400m with one med ball (20/14), share carrying as needed

-30 Wall Balls

-20 Burpee over ball

Other than run, only one partner working at a time. Split WB and burpees as needed

Scaling Options:

WB – 14/12

If only one person shows, go 4 rounds:200M run w/MB, 15 WB, 10 burpee over ball.

If it is a team of 3, increase run to 600M, and add 15 reps to WB, and 10 to burpees

X-tra:

10 min Skin the Cat Practice

Video courtesy of Mobility WOD

2016-08-15

S/S/S:

Weighted strict ring dips

5X5

Increase weight ea set*

*If you can’t do weighted ring dips, stick with body weight strict

Video courtesy of CrossFit HQ. Pay attention to the end position on the dip. Get that slight turn out to keep the shoulders in a stable position.

WOD:

Snatch Triplet

High Hang/ Hang/Ground

5 sets of one cycle.

Increase weight for each successful set

Video courtesy of Antonio Nieto-Hernandez. Each cycle should look like this.

X-tra:

Olympic Wall Squats – 2 min

Overhead banded mobility – 2 min per side

2016-08-12

S/S/S:

Pause clean (at top of knee for 2 sec)

4X3

Increase weight ea set

WOD:

EMOM for 10 min:

3 Power Snatch (115/85)

5 strict chin ups

Scaling Options:

Power Snatch -> as needed

Strict chins – supine ring rows (keep body rigid)

X-tra:

Bicep stretch on rig x1 min per

Oly wall stretch x 3 min

2016-08-11

S/S/S:

Deadlift

5X5

Increase weight ea set

WOD:

8 Tabata rounds of…

HSPU

Double Unders

Toe 2 Bar

Do all 8 HSPU rounds first, then all 8 DU rounds, then all 8 Pull up rounds

Score each movement separate

Scaling Options:

HSPU ->wall walks -> static hold (ea successful 20 sec hold =1 rep)

Toe2Bar –> K2E ->laying T2B

X-tra:

Reverse Hypers – 4X20

Hang from pull up bar x2 min

2016-08-10

S/S/S:

Snatch Balance

4X3

Increase weight ea set

Video courtesy of Mike’s Gym. Coach B going over the finer points of the snatch balance. The next few weeks will be committed to getting you to drive yourself under the bar FAST and land solid.