Pic courtesy of CrossFit Ft. Hood.  Don’t be scared!  Finish off re-test week strong!!!

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Compare to 15Jan2020

Video courtesy of Untamed Strength.

:   Time to re-test our Snatch Grip Deadlifts 5X5!  If you’ve hit the last 9 weeks hard, we should see a weight jump today!

Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward).  Grab the bar in a snatch grip (hook grip the fingers), use straps if you want.  Shoulder blades should be over the barbell.  Engage the lats and chest up.  Drive the feet through the floor as you stand.  Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out.  Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep.

WOD:

Alternating On the Minute x 12 Min:

Minute 1: 12/9 Cal Row

Minute 2: 3 Deadlifts (Climbing)

Start around 50% of 1RM deadlift, and build

A little weight-building EMOM to finish off the week!  While our focus has been Snatch-grip Deadlifts for the last 9 weeks, today will be a fun time to pick up some heavy weight in a conventional deadlift grip!  Have fun with this one!  Make the jumps in weight based off feel.  If you are feeling strong, make some good-sized jumps.  If you are a little beat up this week, don’t go so big.

Scaling Options:

Row -> 10/7 on Ski Erg

Cool Down:

Back Extensions on GHD – 3X15

Roll out back

Pic and info courtesy of MOTF.

THE ALAN MCMURRAY MOTF FOUNDERS RUCK IS A 4.5 MILE RUCK DEDICATED TO HONORING OUR FALLEN BROTHERS & SISTERS WHO GAVE THE ULTIMATE SACRIFICE DURING THE WAR EFFORTS OF OPERATION IRAQI FREEDOM (OIF), OPERATION NEW DAWN (OND), OPERATION ENDURING FREEDOM (OEF), OPERATION INHERENT RESOLVE (OIR), AND OPERATION FREEDOM’S SENTINEL (OFS). THEIR WATCH IS OVER NOW SO WE CARRY THEIR WEIGHT UPON OUR BACKS AND CONTINUE ONWARD IN THEIR HONOR

We have a Joint Strike CrossFit team going, would love to have more!

For event info and ticket purchase, click on the above pic.

Pic courtesy of WODWell

WOD:

“Tommy Mac”

2 Rounds For Time:

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatches (115/75)

12 Burpees

12 Push Jerks (115/75)

12 Burpees

12 Hang Squat Cleans (115/75)

12 Burpees

12 Overhead Squats (115/75)

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

Cool Down:

Scorpion Pose hold – 2X30 sec per side

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Pics courtesy of HookGrip.  Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! Coming off the holidays, your body should be well-rested and ready to MOVE SOME WEIGHT!!!

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

WOD:

For Time:

40 Am KB Swings (53/35)

35 Goblet Squats (53/35)

30 Pull Ups

25 Box Jump Overs (24″/20″)

20 Cal Assault Bike

25 Box Jump Overs (24″/20″)

30 Pull Ups

35 Goblet Squats (53/35)

40 Am KB Swings (53/35)

Scaling Options:

KB weight -> 35/26 -> as needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Box height -> 20/16 -> as needed

Cool Down:

Kneeling lat stretch – 1 min per side

Calf Stretch on rig – 1 min per side

S/S/S:

Back Rack Reverse Lunge

5X5

Increase weight ea set

Compare to 13Jan2020

Videos courtesy of Train FTW.  Re-test Week!!! We’ll compare today’s weights to what you used on 13 Jan.  If you hit each week of these, you should see a jump in weight!  Don’t let the form break down!  Keep the torso upright throughout the movement.

WOD:

3 Rounds:

400M Run

20 Alt DB (50/35) Box Step Ups (24”/20”)

10 Devils Press (50/35)

Quick demo on the DB Box Step ups.

Scaling Options:

Run -> 500M Row

DB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Couch Stretch on box – 2 min per leg

Pigeon Pose on box – 2 min per side

WOD:

“DT”

5 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Compare to 17Aug2017

Pic Courtesy of CrossFIt HQ.  Finish the week STRONG with this awesome Hero WOD.  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

If you need to break up the reps, suggest you do it at deadlift rep 11, hang power clean 8, and once you finish the push jerks.

Scaling Options:

Bar weight -> 135/95 -> 115/80 -> 95/65 -> As needed, but must use same weight for all movements

Cool Down:

Back Extensions on GHD – 3X15

Roll out back

S/S/S:

Snatch Grip Deadlift

2,2,2,2,2

Increase weight ea set

Video courtesy of Untamed Strength.

Our last time hitting Snatch Grip Deadlifts this cycle before we re-test our 5X5.  Looking for 5 HEAVY doubles today! Again, this is great for building a strong upper back as well as adding to our overall back strength (important for conventional deadlift improvement, and just making your back better for whatever the world throws at it).  Due to the arms being out wider, you will have to squat down deeper than you would for a conventional deadlift.

Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward).  Grab the bar in a snatch grip (hook grip the fingers), use straps if you want.  Shoulder blades should be over the barbell.  Engage the lats and chest up.  Drive the feet through the floor as you stand.  Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out.  Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep

WOD:

For Time:

400M Run Buy-In

then…

21-15-9:

Handstand Push Ups

Pull Ups

then…

400M Run Cash-Out

Time Cap: 12 Min

With the nicer weather coming around, time to get outdoors a little bit.  Therefore, you’ll get two nice little runs between some good push/pull work!

Scaling Options:

Run -> 500M Row

HSPUs -> Pike Push Up off Box* -> Pike Push Up off the ground

Video courtesy of Norcal CrossFit

Pull Ups -> Buddha Pull Ups**

Video courtesy of NotKrisRoe

Cool Down:

Roll out lats – 20 passes per side

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

WOD:

5 Rounds:

1 Min Max Reps Front Rack Dumbbell Step Back Lunges (50/35)

1 Min Max Hand-Release Push Ups

1 Min Max Calorie Row

1 Minute Rest

Score = Total reps + cals

Video courtesy of Functional Bodybuilding.  Quick demo of the DB Front Rack Reverse Lunge.  Today, keep an eye on the clock (or listen to the coach), once you are about 5-10 seconds away from the end of a minute, get ready to move to the next movement.  The only exception is the row.  Since you rest right after that, go until the end of the minute. For the Hand-Release Push Up, as long as there is air between your hand and the ground at the bottom of each rep, you’re good.  Do NOT let your body snake up as you push up.  Keep the core tight and body straight.

Scaling Options:

DB weight -> 35/25 -> as needed

Hand Rel Push Up -> Push Up off bench

Cool Down:

Doorway Stretch – 2 Min per side

Childs pose – 3 min

S/S/S:

High Hang Clean

3@75%

2@80%

2@85%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

% Based on 8 Jan 1RM

Video courtesy of California Strength.

Final time hitting High Hang Cleans for this cycle before we re-test our Oly 1RMs.  Weights go up this week, so stay strong in your sets!  Again, I prefer you do the squat clean version, but if technique or flexibility are limiting you, you can land in the power position, and then complete a front squat. And, don’t forget every set ends with 1 Push or Split Jerk.

Setup and Execution – Deadlift the bar up to a full standing position.  Keep the torso upright, core tight.  Keep the chest over the bar.  In a controlled motion, dip to the power position, then push through the feet to VIOLENTLY extend the hips (keeping the bar close to your body), and then pull yourself under the bar to catch it at the bottom of a Front Squat

WOD:

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

…

Up by (3) reps each round

Anytime you pick the bar off the ground, you can squat clean into the first thruster.  Try shaking out the arms and legs during your transition time from one movement to the next.  This way, you don’t get to the next movement and waste time standing there trying to loosen things up.  Think once you get to either your bar or the pull up bar, you go right into the movement.

Scaling Options:

Bar weight -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Cool Down:

Couch Stretch – 2 Min per side

Cobra pose – 2 Min

S/S/S:

10 Min Double Under Practice

Video courtesy of MissFit Athletics.  Take no more than 10 minutes to work on being more efficient on the Double Under movement.

WOD:

For Time:

500 Double Unders*

– at 100 DUs – 500M Row

– at 200 DUs – 400M Run

– at 300 DUs – 300M Ski Erg

– at 400 DUs – .5 Mile Ski Erg

25 Min Time Cap

The more efficient you can be on the DUs today, the more energy you’ll have for the other cardio pieces, and the quicker this workout will go

Scaling Options:

DUS -> 1000 Single Unders.  Stop at 200/400/600/800 respectively, to do the other cardio pieces

Run -> 500M Row

Cool Down:

Calf Stretch on Rig – 2 Min ea side

Thread The Needle Pose – 1 Min per side