20190403

pic courtesy of CrossFit HQ.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

WOD:

“Zeus“

Three Rounds For Time of:

30 Wallballs, (20/14)

30 Sumo Deadlift High-Pulls, (75/55)

30 Box Jumps, (20)

30 Push Press, (75/55)

30 Cal Row

30 Push-Ups

10 Body Weight Back Squats (From the Rack)

Scaling Options:

Wall Ball -> 14/10 ->as needed

Bar weight -> as needed

Box height -> as needed

Push Ups -> Push Up off a bench

Back Squat -> 75% of body weight ->50% of bodyweight

Cool Down:

Pigeon pose on box – 1 min per side

Roll out entire back – 10 passes per section

20190402

S/S/S:

Split Jerk

5X5

Increase weight ea set

Video and execution description courtesy of Catalyst Athletics. Our push movement this cycle will be the Split Jerk.Goal is to increase weight each set, and have the last rep of each set be the hardest.

Execution – Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead

WOD:

AMRAP 15:

60 Double Unders

400M Run

200M Ski Erg

Cardio burner today! Find a pace that allows you to continually move the whole 15 Minutes.

Scaling Options:

DUs -> attempts through 40 rope contacts -> 60 penguin hops

Run -> 500M row

Ski Erg -> .25 mile on Assault bike

Cool Down:

Banded bully stretch – 2 min per side

Calf stretch on rig – 2 min per side

20190401

WOD:

For Time:

15 Squat Cleans (135/95)

directly into…

10 Rounds of “Cindy”

directly into…

30 Deadlifts (225/155)

*40Min Time Cap

1Rnd of “Cindy” = 5 Pull Ups/10 Push Ups/15 Air Squats

Think of the bar work as your cash-in and cash-out pieces. Each clean starts from the ground and is to be a squat clean. For the sets of “Cindy”, don’t walk too far away from the pull up rig to begin your pushups and air squats. If possible, try to do them right below the pull up bar you are using. Cutting down transition time is key to knocking this part out quickly. When you get to the deadlifts, even though you are tired, do NOT let your back round. Keep your core tight throughout the reps and grind them out!

Scaling Options:

Clean weight -> 115/80 ->95/65->as needed

Push Ups -> Push Up off a bench

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Deadlift weight -> as needed (shoot for 70% of 1RM)

Cool Down:

Couch Stretch – 2 min per side

Back extension on GHD – 30 reps

20190329

S/S/S:

Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our Squat this cycle will be good ol’ fashioned Back Squats! Creating that raw strength in the legs will help with EVERYTHING! Maintain a flat back through the reps, don’t hunch over, and don’t let the knees cave in.

WOD:

12 Min AMRAP:

2 Burpees

2 Box Jumps (24/20)

2 Chest2Bar Pull Ups

4 Burpees

4 Box Jumps (24/20)

4 Chest2Bar Pull Ups

…etc….add 2 reps each time you come back to a movement

Nice gymnastic climbing ladder to finish out the week! Don’t come out too fast on the smaller sets. Still keep a steady pace.

Scaling Options:

Box height -> 20/16 -> as needed

C2B ->Chin Above Pull Ups -> Buddha Pull Ups

Cool Down:

Banded lat stretch – 2 min per side

Cobra to downward dog (slow and controlled) x 10

20190328

WOD:

6 Rounds:

15 KB Goblet Squats (53/35)

400m Run

15 Kettlebell Swings (53/35)

This one is a bit of a grinder. Find the pace that lets your keep moving non-stop through this one.

Scaling Options:

KB weight -> as needed

Run -> 500M row per run

Cool Down:

Pigeon Pose – 2 min per side

Calf stretch on rig – 2 min per side

20190327

S/S/S:

Snatch Pulls

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our pull from the ground this cycle will be the Snatch Pull. With the Snatch Pull, you do not have to hit a high elbow pull (unless you feel froggy). The focus should be explosive hip opening and a violent shrug every rep. You do not have to hold onto the bar for the whole set. You can drop after every rep if you want.

WOD:

Every Minute on the Minute x 16:

1st: 15/12 Calorie Row

2nd: 7 Deadlifts (225/155)

3rd: 15/12 Calorie Row

4th: 7 Handstand Push-ups

As with all EMOM WODs, any time left over in a given minute is rest time. Use it to get your breathing under control before moving to the next movement.

Scaling Options:

Bar weight -> 185/130 ->155/110 -> as needed

HSPU -> Pike Push Ups

Cool Down:

Hang from pull up bar – accumulate 3 min hang time

Roll out T-spine – 20 passes

20190326

WOD:

For Time:

21-18-15-12-9-6-3

Hand-Release Push Ups

Calories on Ski Erg

Pull Ups

Video courtesy of Reebok CrossFit ONE. The Hand-Release Push Up is great way to ensure an athlete is getting full range of motion each rep. Try not to let the body relax at the bottom. Don’t let these become snake push ups.

Look to break your pull ups into manageable chunks during the WOD. This will help avoid hitting failure during that part of the WOD.

Scaling Options:

Hand-rel Pus Ups -> Regular Push Ups -> Push Up off a bench

Pull Ups -> Buddha Pull Ups

Cool Down:

Banded bully stretch – 2 min per side

Doorway stretch – 2 min per side

20190325

Hope everyone enjoyed the Open! Think we all came out of it better than we went in. We’ll have fun doing it again in October!

Time for our new cycle!

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

Sets start every 2 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics. Our clean complex this cycle will be a 3-position clean (Floor, below knee, and above knee). The goal is to hold onto the bar through the complex. You can drop the bar between reps. Focus on getting the hips to open violently as to save your arms from having to pull as much.

WOD:

5 Rounds

In 3 Minutes, Complete:

10 DB (35/25) Step Ups (24/20)

15 Wallballs (20/14)

Score is slowest round.

For each round, you will have three minutes to complete the required work. Any time left over will be rest. Note the finish time in each round. Once done, figure out which round took you the longest. That will be your score. Highly suggest not coming out of the gates on fire, but move with a definitive purpose as to set a good time to match/beat every round. IF for some reason you are not able to finish the work in a given round, the next round, reduce your reps.

Scaling Options:

DB weight -> as needed

Med Ball weight -> 14/12 -> as needed

Cool Down:

Couch Stretch – 2 min per side

Banded hamstring stretch – 2 min per side

20190321

Pic courtesy of Instagram. This is how you close out the 2019 CrossFit Open! With the reining male and female champs throwing down! Click on the pic at 5pm local Thursday to go to the Games site for the announcement live from Miami!

WOD:

For Time*:

10 Cal Assault Bike

10 Cal Row

10 Cal Ski Erg

20 Cal Assault Bike

20 Cal Row

20 Cal Ski Erg

30 Cal Assault Bike

30 Cal Row

30 Cal Ski Erg

40 Cal Assault Bike

40 Cal Row

40 Cal Ski Erg

* Every 4 Min, Run 200M

Time Cap: 40 Min

Scaling Options:

So, when the clock hits 4:00, 8:00, 12:00, 16:00, 20:00, 24:00, 28:00, 32:00, and 36:00, where ever you are in the WOD, you will stop and go run a 200M run. When you come back in from the run, start back up where you left off.

Cool Down:

Couch Stretch – 2 min per side

Banded Shoulder Stretch – 2 min per side

20190320

S/S/S:

High Bar Back Squat

5X5

Increase weight ea set

Compare to 21 Jan

Video courtesy of The Shrugged Collective. Re-test time for High Bar Back Squats 5X5!!! The goal is to move more weight per set this time around than you did on 21 Jan. Don’t lose the points of performance on the movement. Tight core throughout!

WOD:

4 Rounds For Time:

10 Hang Power Cleans (135/95)

20 Hand-Release Push Ups

40 Double Unders

Use hook grip as much as possible in the hang PCs to save your arms. Goal should be unbroken each time you do the Hang PCs

Scaling Options:

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

Hand-Rel PU -> Regular Push Ups -> Push Ups off a Bench

DUs -> 80 Single Unders