Video courtesy CrossFit HQ. Some quick tips on Chest2Bar Pull Ups. Today is a little longer, so try to pace yourself so you don’t have to spend too much time recovering between movements.
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> as needed
Row -> Assault Bike
Pull Ups -> Buddha Pull Ups
DUs -> 100 SUs
Increase weight ea set
Compare to 13Aug
Video courtesy of Rogue Fitness. Re-test on our Push Press 5X5! Dip, drive, and squeeze the butt as you press up! See if you can beat your weight from 13Aug.
So, the way this will work, you will complete 21 Handstand Push Ups, then 21 Box Jumps, then 400M on the ski erg, then 15 HSPUs, 15 Box jumps, 400M ski erg, 9 HSPUs, 9 Box jumps, and finish with a 400M ski erg. Also, the box jumps are meant to be a bit higher than what you normally see in a WOD.
Scaling Options:
HSPUs -> Pike Push Ups off a box -> Seated DB press
Video courtesy of Norcal CrossFit. Quick demo on Pike Push Ups off a box
Box height -> 24/20 -> 20/16 -> as needed
Video courtesy of CrossFitNMesquite.
Increase weight ea set
Compare to 7Aug
Video courtesy of Rogue Fitness. Re-test week! If you hit all the deadlift days over the last 9 weeks, you should be able to go even heavier on the 5X5 than you did on 7Aug. Stay tight, and go heavy!!!
Video courtesy of Artis Strength. Quick demo on Lateral Barbell Burpees. The weight on the deadlift should be a weight that you would only need to break once to finish the set of 15. With the lateral barbell burpees, you don’t need to stand all the way up prior to jumping over the bar
Scaling Options:
Run -> 1000M Row
Bar weight -> 185/130 -> 155/110 -> 135/95 -> as needed
Lateral BB burpees -> burpees
Video courtesy of Rogue Fitness. Quick demo on Back Extensions on the GHD.
directly into…
directly into…
For the paths today, use the normal 200M route.
For the 400M route, use…
For the 800M route, use…
With the break in the weather, time to get outdoors! The way this works is you’ll run a 200M run 4 times (take a minute break between each), then run a 400M run 4 times (minute and half break between each), and lastly run 2 800M runs (2 min break between the two runs). The clock will continue to run the whole time, so when you come in from a run, do the quick math to figure when your next run starts. Your score is the time when you finish your last 800M run.
Scaling Options:
Run -> Row, 250/500/1000M, respectively
Sets start every 3 min
%s Based on 31 Jul 1RM
Video courtesy of Catalyst Athletics. Last time hitting our Snatch variation this cycle before re-testing our 1-Rpes. %s go up, so stay tight!. Again, make sure you keep tension in the pause!
Video courtesy of Alexandra Bring. Quick demo on jumping lunges. Today’s WOD (Courtesy of CrossFit Parts Unknown) is a nice little gymnastics triplet with a little rowing thrown in for good measure. For Jumping Lunges, make sue you keep the core tight so your torso stays upright. Just let the back knee kiss the ground. DO NOT slam it into the ground. You only have one set of knees…
Scaling Options:
Jumping Lunges -> Lunges
Ab mat sit up -> Feet Anchored
Use the transition from Ski Erg to Wall Balls as time to shake out your arms so they have some feeling int hem when you are knocking out your Wall Balls. Do the same with your legs when moving from Wall Balls to Box Jumps.
Scaling Options:
Ski Erg -> Assault Bike
Med Ball weight -> 14/10 -> As needed
Box height -> 20/16 -> as needed
Increase weight ea set
Video courtesy of Rogue Fitness. Our last go on Push Press this cycle before re-testing our 5X5. We are going with some muscular endurance this week Don’t forget, for Push Press, the key is not to re-bend the legs after you extend the hips. Don’t want to turn these into push jerks. A good way to prevent this is to squeeze the butt as you extend the hips.
Scaling Options:
Double Unders -> Attempts through 45 Rope contacts -> 60 Single Unders
KB weight -> 35/25 -> As needed
Thank you all who came out for “22” on Friday and Sherri’s dedication WOD on Saturday. Love this community!
*Rest 2 Min between rounds
Quote for today – “Manageable Chunks” When going through the reps, try to stop before you hit fatigue so your rest time is shorter than if you hit failure. This will allow you to move through the rounds quicker.
Scaling Options:
Sit Ups -> Feet Anchored
Push Ups -> To Bench
Pull Ups -> Buddha Pull Ups
Video courtesy of NotKrisRoe. Quick demo of Buddha Pull Ups
Reminder, there will not be a 0530 class today. This event will run from 0600-0800. This WOD is dedicated to brining attention to preventing Veteran Suicide. The sad statistic is 22 suicides daily. For more info on how to help, go to http://www.official22wod.com/
“22”
The Official WOD to Prevent Veteran Suicide
22 Reps of each movement. At minute 22, we will all pause for a moment of silence for all those who have died in this battle.
Movements will be:
RX |
Scaled |
| 1. Hand Release Push Ups | 1. Hand Release Push Ups |
| 2. Box Jumps (30/24) | 2. Box Jumps (24/20) |
| 3. Russian KB Swings (70/53) | 3. Russian KB Swings (53/35) |
| 4. Pull Ups | 4. Buddha Pull Ups or Ring Rows |
| 5. Dumbbell Squats (50/35) | 5. Dumbbell Squats (35/25) |
| 6. Handstand Push Ups | 6. Pike Push Ups off box |
| 7. Walking Lunges w/med ball (20/14) | 7. Walking Lunges w/med ball (14/10) |
| 8. Alt DB Snatch (50/35) | 8. Alt DB Snatch (35/25) |
| 9. Toe2Bar | 9. Hanging Knee Raise |
| 10. Ab Mat Sit Ups | 10. Ab Mat Sit Ups |
| 11. Devil’s Press (50/35) | 11. Devil’s Press (35/25) |
| 12. Cal Row | 12. Cal Row |
| 13. DB Deadlifts (50/35) | 13. DB Deadlifts (35/25) |
| 14. KB Sumo Deadlift High Pull (70/53) | 14. KB Sumo Deadlift High Pull (53/35) |
| 15. Cals Assault Bike | 15. Cals Assault Bike |
| 16. Wall Balls (20/14) | 16. Wall Balls (14/10) |
| 17. Back Extensions on GHD | 17. Back Extensions on GHD |
| 18. DB Push Press (50/35) | 18. DB Push Press (35/25) |
| 19. Shoulder Taps in Plank | 19. Shoulder Taps in Plank |
| 20. Cals on Ski Erg | 20. Cals on Ski Erg |
| 21. Goblet Squats (70/53) | 21. Goblet Squats (53/35) |
| 22. Burpee Over Kettlebell | 22. Burpee Over Kettlebell |
IF there are way too many people, people can start at different movements if need be. Also, if you get to a movement, like the Assault Bike, and all bikes are taken, move to the next movement, and just come back to the bike afterwards.
Video courtesy of Vitality Fitness. When doing the med ball walking lunge, hold the med ball in a bear hug.
Scaling Options:
Anything lower than Scaled version, speak with coach to determine scale
Increase weight ea set
Video courtesy of CrossFit HQ. Final time hitting Front Squats in our cycle before we re-test our 5X5.. This week is about muscular endurance. Weight should still be heavy as where the set of 10 is a HARD effort to finish. Climb in weight from there.
then…
Video courtesy of Central Athlete. Little longer runs today to start and finish the WOD! Then a nice little triple threat of burpee variations. For the burpee to 6” target, find something that s 6” above your reach. Your goal is to jump to that target every time.
Scaling Options:
Box Height -> 20/16 -> As needed
Burpee C2B -> Burpee to Chin above Pull Up -> Burpee to jumping Pull Up -> Burpee to Ring Row
Run -> 1K Row per run
Joint Strike CrossFit 