20190821

S/S/S:

2-Second Pause Clean at Knee

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 2 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics. Second time hitting our Clean variation this cycle. During the pause, do NOT lose tension! Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!

WOD:

EMOM 14:

Odd – 8/6 Cal Ski Erg

Even Max Power Snatch (115/80)

Score = Lowest number of Power Snatch in a Round

Highly suggest shaking out the arms once you come of the ski erg so you don’t get a surprise fatigue fail when you start your Power Snatches. Also, although we want Max Reps on the Power Snatch, don’t form get away from you. Keep your back flat when you are picking up the bar, and get a good “Punch” once the bar goes over your head. Not looking to see any press outs!

Scaling Options:

Ski Erg -> Row

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

Cool Down:

Back Extensions on GHD – 3×15

Child’s Pose – 2 min

20190820

WOD:

AMRAP 3:

21/15 Cal Row

21 Burpees

Max Air Squats

Rest 3 Min

AMRAP 3:

18/13 Cal Row

18 Burpees

Max Air Squats

Rest 3 Min

AMRAP 3:

15/11 Cal Row

15 Burpees

Max Air Squats

Rest 3 Min

AMRAP 3:

12/9 Cal Row

12 Burpees

Max Air Squats

Although these are four mini-WODs, your score today is the combined total of Air Squats from each one. Get through your Row and Burpee Cash in fairly quickly so you’ll have as much time as possible to get in the Air Squats. As you can see, each AMRAP, the cash-in reps go down. That should mean you’ll be able to hit more Air Squats each AMRAP.

Scaling Options:

Row -> Assault Bike

Air Squats -> To a target depth

Cool Down:

Couch Stretch – 2 min per side

Doorway Stretch – 1 min per side

20190819

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness. Second time hitting good ol’ fashioned deadlifts this cycle. With the sets decreasing to 3 instead of 5, aim to go heavier in your work sets.

WOD:

AMRAP 12:

2 Hang Power Cleans (135/95)

2 DB Thrusters (50/35)

4 Hang Power Cleans (135/95)

4 DB Thrusters (50/35)

6 Hang Power Cleans (135/95)

6 DB Thrusters (50/35)

Etc… Add 2 reps every round

A nice “Up the Ladder” AMRAP today. Utilize a good hook grip on the Hang Power Cleans so your arms don’t fatigue out too quickly. On the DB Thrusters, feel free to Squat Clean into the first rep off the floor.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

DB weight -> 35/25 -> As needed

Cool Down:

Thread the needle pose – 1 min per side

Roll out forearms

20190816

WOD:

For Time:

100-80-60-40-20 – Double Unders

200M Run

50-40-30-20-10 – Cal Ski Erg

200M Run

Time Cap – 45 Min

The way this one will work – Round 1: 100 Double Unders, a 200M run, 50 Cal on the Ski Erg, a 200M run. Round 2: 80 Double Unders, a 200M run, 40 Cals on the Ski Erg, a 200M run. Etc… until the final round is 20 Double Unders, a 200M run, 10 Cals on the Ski Erg, and a 200M run.

Scaling Options:

DUs -2:1 Single Under Ratio

Run -> 250M Row

Ski Erg -> equal cals on assault bike

Cool Down:

Calf Stretch on rig – 2 min per side

Doorway stretch – 1 min per side

20190815

S/S/S:

2-Second Pause Snatch at Knee

3@60%

3@65%

2@70%

Sets start every 2 min

% Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics. Our Snatch variation this cycle will be a two-second pause right at the knee prior to going into your snatch. Make sure you keep tension in the pause!

WOD:

“Snatching Elizabeth”

21-15-9:

Power Snatch (135/95)

Ring Dips

Taking a variation from the CrossFit benchmark of “Elizabeth” and trading Cleans for Snatches, Power Snatches to be exact.

Scaling Options:

Bar Weight -> 115/80 -> 95/65 -> 75/55 -> as needed

Ring Dips -> Stationary Dips -> Box or bench dips

Cool Down:

Tricep mash on bar – 2 min per side

Banded OH stretch – 2 min per side

20190814

Mark your calendars. Our next big event will be on 20Sept, as we will run “22”, a WOD dedicated to ending Veteran Suicide. Approximately 22 Veterans a day die by suicide. This WOD is dedicated to helping provide veterans the assistance needed to deal with issues and prevent these suicides from happening. Please plan on coming out from 0600-0900 on 20Sept. More info on the WOD itself to come.

WOD:

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Clean and Jerks (115/80)

20 Pull Ups

10 Burpee Over Bar

20 Pull Ups

30 Clean and Jerks (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

Nice “Up & Down the Mountain” Chipper today! Best advice I can say is try to get as close to unbroken on any given movement today, or break up before you hit failure. Try as best to keep recovery time in your transition from one movement to the next.

Scaling Options:

Row-> Equal cals on Assault Bike

KB weight -> 35/25 -> as needed

Bar weight -> 95/65 -> As needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe. Demo of Buddha Pull Ups

Cool Down:

Tabata Roll Out, whole body:

20 sec foam roll, 10 sec rest. Spend 20 second on each body part.

20190813

Yesterday was Col Skalicky’s last WOD here at Joint Strike. Would like to with him well on his next stop! Safe travels, Col!

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our push movement for this cycle will be Push Press. Big thing to remember 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.

WOD:

3 Rounds:

25 DB Thrusters (50/35)

15 Devil Press (50/35)

400M Run

Video courtesy of CrossFit Federal Hill. Quick demo on Devil Press.

Word of warning: your legs will be on FIRE during the Thrusters and Devil Press. Use the run as a recover period so you can come in and hit those pieces hard!

Scaling Options:

DB weight -> 35/25 -> As needed

Run -> 500M Row

Cool Down:

Iron Cross – 10 slow and controlled per side

**Saddle Pose* – 3 min**

Video courtesy of CrossFit DUX. Quick example of the Saddle Pose. If unable to do this, try having a med ball to lay your back on or hold the top of the position.

20190812

S/S/S:

15 Min of Handstand Practice

Take 15 Minutes to work whatever progression you are currently at. If you haven’t gotten upside down yet, work on wall walks. If you have wall walks but haven’t gotten a Handstand Push Ups, either work the form for a pike push up, or do either a handstand hold or a pop into a handstand and work a slow (5-10 second) negative for a HSPU. If you have kipping HSPUs, work on strict HSPUs. If you have strict HSPUs, work on HS walk progression. If you have HS walks, work on max unbroken distance.

WOD:

AMRAP 20:

5 Handstand Push Ups

10 Box Jump Overs (24/20)

15 Toe2Bars

Body weight killer today! Going from a push, to a jump, to a pull. Keep a steady pace on these and see how far you can go!

Scaling Options:

HSPUs -> Pike Push Ups* -> Hand Rel Push Ups

Video courtesy of NorCal CrossFit. Quick Demo of the Pike Push Up

Box height -> 20/16 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar*

Video courtesy of CrossFit Seven Cities. Demo of Laying Toe2Bar

Cool Down:

Banded Bully Stretch – 2 min per side

Pigeon Pose on box – 2 min per side

20190809

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. Our squat variation this cycle will be the Front Squat. This will help build up the needed strength to better our cleans. Need to be able to hold that heavy weight in the catch of a clean and then stand with it! Aim to increase weight each set. These are meant to get heavy!

WOD:

2 Rounds of:

50 Two-Arm KB Walking lunge (53/35)

40 Russian KB Swings (70/53)

30 Alt KB Hang Snatch (53/35)

20 Goblet Squats (70/53)

10 Dual Kettlebell Push Press (53/35)

Time Cap – 20 Min

SO, yes, for this WOD, you will need a total of 3 Kettlebells. One heavy (70/53 RX’d) for the Russian Swings and Goblet Squats, and a pair of lighter (53/35 RX’d) ones for the remainder of the movements.