Banded 7s – see video below, courtesy of Mayhem Athlete
10 Thread the Needle
10 Push Ups
10 Over & Backs
Barbell Warmup – Set bar up for Floor Press and do 2X5 with empty bar before building in weight
S/S/S:
Floor Press
10,9,8,7,6
Increase weight ea set
Video courtesy of CrossFit HQ.
Final time doing Floor Press prior to re-testing our 5X5. Today we go for some muscular endurance and go for some higher rep sets. Make sure each set you add weight.
WOD:
3 Rounds:
16/12 Cal Echo Bike
15 Deficit Push Ups*
10 Push Jerks (115/80)
*Perform deficit push ups on a set of 45/25 plates
Video courtesy of Taylor Deering.
Lots of pushing today! Make sure in the deficit push-ups your chest and thighs still make contact with the ground at the bottom.
Scaling Options:
Deficit Push Ups -> push-ups -> push-ups off bench or box
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows
WOD:
3 SETS of…
2 Rounds For Time:
20/15 Cal Row
20 Pull Ups
50 Double Unders
-Rest 2:00 between Sets-
*Score time for each Set — Set 1, 2, 3
Video courtesy of WOD Prep.
So yes, 1 set consists of 2 Rounds of the row, pull ups, and double unders. Yes, you will do 3 sets of that. Yes, this one will go a bit longer. Dig in!
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Dubs -> 100 Single Unders (ELITE: 100 Double Unders)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 6:00, do 3 sets @70%
6:00 – 12:00, do 2 sets @75%
12:00 – 18:00 do 2 set @80%
%s Based on 30Jul 1RM
Video courtesy of Diablo CrossFit.
Last time hitting our Snatch Complex prior to our Oly 1RM re-test. The %s go up, so stay on point!
WOD:
21-15-9:
Overhead Squat (95/65)
Am KB Swings (55/35)
Wall Balls (20/14)
Time Cap: 7 Min
Video courtesy of WOD Prep.
Classic CrossFit rep scheme done with three challenging movements. Can you perform them safely and at a pace to get done under the time cap?
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
Front Squat
5X3
Add weight ea set
Video courtesy of CrossFit HQ.
Third time hitting our Front Squat this cycle. With the reps dropping to 3 per set, aim to go even heavier this week than you did on the 5X5 or 3X5 weeks.
WOD:
50-40-30-20-10:
Wall Balls (20/14)
*10 Box Jump Overs (24”/20”) after each round
Time Cap – 14 Min
Video courtesy of CrossFit Federal Hill.
Try to get the bigger sets of Wall Balls done with one, maybe two breaks during the set. Once you hit the 30 or 20 set, aim to go unbroken.
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 5:00, do 3 sets @65%
5:00 – 10:00, do 2 sets @70%
10:00 – 15:00 do 2 set @75%
-Add 1 Jerk at the end of each set-
%s Based on 30Jul 1RM
Video courtesy of Collin Meeves.
Third time hitting our Clean Complex this cycle. The %s stay the same but reps increase, so you’ll get a little more time per set.
WOD:
3 Rounds For Time:
25/12 Cal Echo Bike
10 L-Arm DB Snatch (35/25)
200M Run
10 R-Arm DB Snatch
Time Cap: 18 Min
Video courtesy of OPEX Fitness.
Use the run and bike as a chance to shake out the arms in between all the DB snatches.
The Goal on the set of Strict Pull Ups is to do the set unbroken. If that means only 5 or 6 reps, so be it.
WOD:
For Time:
1 Burpee Box Get Over (40″/30″) – 20 Push Ups
2 Burpee Box Get Overs – 19 Push Ups
3 Burpee Box Get Overs – 18 Push Ups
…. Continue Pattern until
20 Burpee Box Get Overs – 1 Push Ups
Video courtesy of Triangle CrossFit.
If you are going 40” or higher and have to use two boxes stacked on top of each other, we highly suggest using a band or two to keep the boxes together.
Scaling Options:
Strict Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Box height -> 30/24 -> as needed (ELITE: 48/40)
Push Ups -> Push Ups off a bench or box (ELITE: Handstand Push Ups)
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5X3
Increase weight ea set
Video courtesy of Starting Strength.
Third time hitting Deadlifts this cycle. Just like with Floor Press this week, our reps drop to 3, so aim for heavier weight per set than the 5X5 or 3X5 weeks.
WOD:
4 Rounds:
25’ KB Goblet Lunge (55/35)
15 L-Arm KB Hang Clean & Jerk (55/35)
25’ KB Goblet Lunge (55/35)
15 R-Arm KB Hang Clean & Jerk (55/35)
Time Cap: 18 Min
Videos courtesy of OPEX Fitness and CrossFit ADM, respectively.
Some good one-arm KB work mixed in with a little weighted lunging. As you swing the KB up from between the legs, focus on a quick punch to make the KB sit in the pocket of your bicep to elbow and prevent it from slamming on your arm.
