S/S/S:

8 Min to attempt Max unbroken Double Unders

Video courtesy of CrossFit Park City.  Chris Spealler with some good tips on efficiency in the movement.

WOD:

6 Rounds:

12 Alt DB Snatch (50/35)

25 Ab Mat Sit Ups

50 Double Unders

Video courtesy of CompTrain Masters.  Steady movement will win the day on this one.  A good time saver is having as smooth transition on the Alternating DB Snatch.

Scaling Options:

DB weight -> 35/20 -> as needed

Ab mat SUs -> Feet Anchored

DUS -> 150 Sus -> DU attempts through 75 rope contacts -> 50 Penguin Hops

Cool Down:

Calf Stretch on Rig – 2 Min per side

Cobra pose – 2 min

S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.  Last time time hitting the Floor Press this cycle before we re-test our 5X5.  This is an awesome Bench variation if you are in a gym with limited numbers of benches.  Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you.  Let the elbows drop straight down (not at an angle), and keep the but planted at all times.  You can have the legs completely straight, or bend the knees so your feet are flat on the ground.  Either team up and have your partner deadlift the bar into position every set, or do these out of the rack.  With the high reps in the sets, looking for muscular endurance today.  But, still make sure you climb in weight every set!.

WOD:

18 Min AMRAP*:

10 Devil’s Press (50/35)

400M Run

15 Russian KB Swing (70/53)

*1 Min rest after every round

Video courtesy of CrossFit Federal Hill.  So, the Devil’s Press is most likely going to be a new movement to most of you.  It combines a DB burpee with a fast, double DB Ground to OH in one movement.  Most folks treat the G2OH as either a KB Swing-like, or a double DB snatch.

Scaling Options:

DB weight -> 35/20 -> as needed

Run -> 500M row

KB weight -> 53/35 -> 35/26 -> as needed

Cool Down:

Iron Cross x 10 (slow)

Hold Scorpion stretch –30 sec per side x2

pic courtesy of CrossFit Midtown.  Mark your calendars!  We will be doing the “31 Heroes” WOD on 2Aug, from 0600-0900.  It is a partner WOD, so grab your partner NOW!  We could use judges for the event.  If interested, please see Coach Sherri!

WOD:

Every Minute on the Minute for 30 Min, Complete:

5 Burpees

1 Muscle Up (Ring or Bar)

Video courtesy of CrossFit Jääkarhu.  So, little higher skill in today’s WOD than some are used to.  That’s okay.  The key is knowing what to scale down to.  If you have been working muscle ups, and are pretty close, then either go for RX today, and if you miss the req’d work in more than 3 consecutive minutes, scale down to jumping Mus.  If you have gotten one maybe two muscle ups in your whole life, or are just about to get your first, scale to jumping MUs.  If you need the strength work, scale to 3 pull ups and 3 ring dips per minute. If you have the strength, but the transition is your sticking point, try the drill in the above video.  For more scaling ideas….

Scaling Options:

Muscle Up -> Jumping Muscle Ups -> 3 Pull Ups and 3 Ring Dips per rep -> 3 Muscle Up Transitions -> Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up

Cool Down:

Doorway Stretch – 2 min per side

Roll out lats – 30 passes per side

S/S/S:

Overhead Squat

1,1,1,1,1

Increase weight ea set

Video courtesy of CrossFit HQ.  Our last go at Overhead Squat before we re-test our 5X5.   Today’s goal is 5 heavy singles.  If you hit a 1RM, great!  If not, no biggie.  Focus on good form and pushing as heavy as your body will allow!

WOD:

“Isabel”

For Time:

30 Power Snatches (135/95)

Video courtesy of CrossFit Krypton.  2015 CrossFit Games male winner, Ben Smith killing “Isabel”.

Scaling Options:

Bar weight -> As needed

Cool Down:

Banded Bully Stretch – 2 min per side

Banded Hamstring Stretch – 2 min per side

WOD:

4 Rounds for Time:

800M Run

25/20 Cal Ski Erg

40 Min Time Cap

Scaling Options:

Run -> 1000M Row

Ski Erg -> same cals on the Assault Bike

Cool Down:

Banded OH stretch – 2 min per side

Heel cord mash – 2 min per side

S/S/S:

Sumo Deadlift

1,1,1,1,1

Increase weight ea set

Video courtesy of Rogue Fitness.  Last time hitting Sumo Deadlifts this cycle before we re-test our 5X5.  Today’s goal is 5 heavy singles.  If you hit a 1RM, great!  If not, no biggie.  Focus on good form and pushing as heavy as your body will allow!

WOD:

12 Min AMRAP:

10 Deadlifts (155/125)

10 Burpee Over Bar

10 Pull Ups

Scaling Options:

Bar weight -> as needed (should be weight you can do sets unbroken)

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Quick demo on the Buddha Pull Ups.  If not able to do this, go to ring rows.

Cool Down:

Back extensions – 3×12

Video courtesy of Rogue Fitness.  Demo on the GHD Back Extension.

Roll out lats – 2 min per side

WOD:

For Time:

 50 Double Unders

 50 Wallballs (20/14)

 40 Toes to Bar

 40 Box Jumps (24/20)

 30 Ab Mat Sit Ups

 30 Burpees

 20 Power Cleans (135/95)

 20 Front Squats (135/95)

 10 Push Press (135/95)

 10 Handstand Push Ups

Scaling Options:

DUs -> 100 Sus

Med ball weight -> 14/10

T2B -> Hanging Knee Raise

Box height -> 20/16

AB mat Sus-> feet anchored

Bar weight -> as needed

HSPUs-> Pike Push Ups

Video courtesy of Norcal CrossFit

Cool Down:

Calf stretch on box – 1 min per side

Pigeon pose on box

S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean (+ 1 Jerk at the end of ea set)

3@75%

2@80%

2@85%

Sets start every 3 min

%Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Last time hitting our Clean Complex this cycle before we re-test our Oly 1RMs. %s go up from last time, but the reps stay the same. Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex

WOD:

Every 4 Min for 4 Rounds:

20/15 Cal Assault Bike

Max Distance Row

*1 Min Break between Rounds

Your goal every round is to get through the Assault Bike cals as fast as possible so you can get as far on the row as possible for the remainder of the round.  Your score will be the combined distance of rowing.

Scaling Options:

Cals on Assault Bike -> if unable to finish the cals during a 4-minute round, cut cals in half

Cool Down:

200M walk

Couch Stretch – 2 min per side

WOD:

EMOM for 18 Min:

Min 1 – 30 Ab Mat Sit Ups

Min 2 – 15 Box Jumps (24/20)

Min 3 – 5 HSPUs

Scaling Options:

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

Box height -> as needed

Ab mat Sit Ups -> feet anchored

Video courtesy of Norcal CrossFit.  Quick demo on Pike Push Ups

Cool Down:

Banded Bully Stretch – 2 min per side

Pigeon Pose on box – 2 min per side

S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatch

4@65%

3@70%

3@75%

Sets start every 3 min

%s based off 22May 1RM

Videos courtesy of The Shrugged Collective.  Third time hitting our Snatch Complex.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (as seen in video one).  You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in video two).  If you can hold onto the bar through the whole complex, great!  If you need to drop, do it between the Power Snatch and Hang Snatches.  The %s stay the same this time, but reps go up, so the time per set is increased.

WOD:

For Time:

1K Row

25 Power Snatch (95/65)

500M Row

15 Power Snatch (115/80)

250M Row

5 Power Snatch (135/95)

Scaling Options:

Row -> 750/350/200M respectively, on Ski Erg

Bar weight -> as needed, but aim to make 3 jumps in weight

Cool Down:

Banded OH stretch – 2 min per side

Roll out posterior chain – 2 min