Video courtesy of Will Flemming. Our Snatch variation this cycle will be a complex consisting of one Power Snatch, followed by an OHS. This will count as one rep. By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements.
Looking for good, efficient movements in every minute today. The reps are manageable, so your goal should not be to rush through them, but make every rep as perfect as possible.
Video courtesy of Barbell Shrugged. This cycle’s squat variation will focus on the High Bar Back Squat. This version is so beneficial to improving our body position throughout our Oly lifts as well as any squat we do. Keeping constant tension in the torso is key to the upright position throughout the lift.
Sherri and Barb putting in work for an awesome cause at this weekend’s Humana Rock n’ Roll AZ Marathon. Nice work ladies, and than you for reppin’ #BeastModeAbby
WOD:
For Time:
21-15-9
Deadlift (135/95)
Shoulder to OH (95/65)
-Rest 3:00-
15-12-9
Deadlift (155/105)
Shoulder to OH (115/75)
-Rest 3:00-
12-9-6
Deadlift (185/125)
Shoulder to OH (135/95)
Most likely the limiting factor will be the shoulder to OH. Should you need to scale, think of this when picking the weight; for the 21-15-9, the S2OH weight should be something you could do 2+ reps unbroken if fresh, the 15-12-9 weight should be something you could do 20+ unbroken if fresh, and the 12-9-6 S2OH, should be something you could do 15+ reps unbroken if fresh.
Scaling Options:
Bar weight -> as needed. Still should see three jumps in weight
Video courtesy of CrossFit HQ. Our pressing motion this cycle will be a classic Strict Overhead Press. Things to remember, Hip-width stance, hands outside of shoulders, elbows slightly in front of bar, full grip on bar, bar moves over the middle of the foot, torso and legs static, heels down, shoulders push up into the bar, complete at full arm extension.
WOD:
4 Rounds:
.8 Mile Assault Bike
50 Double Unders
Be ready for jelly legs coming off the assault bike. Suggest couple small hops before jumping into the DUs
Scaling Options:
DUs -> attempts through 75 rope contacts -> 50 penguin hops
Double WOD with a programmed rest! Everyone starts at the same time. IT is up to the athlete to look at the clock when they finish the first 5-rounder. They will begin their second 5-rounder exactly 2 minutes after their first one ended.
Video courtesy of Catalyst Athletics. This will be our pulling variation for this cycle. The clean deadlift is used to help make us stronger on the first pull of our clean. We segment it by pausing two seconds at 2 inches off the ground, right above the knee, and at the high hang (pockets) prior to standing all the way up.
WOD:
For Time:
60 Ground to Overhead w/ Plate (45/25)
30 Cal Row
15 Pull Ups
200m Run
15 Pull Ups
30 Cal Row
60 Ground to Overhead w/ Plate (45/25)
Video courtesy of The Box and ME. For Plate Ground2OH, make sure one end of the plate touches the ground at the bottom, and your knees, hips, and arms are fully locked out at the top.
In part one, the goal is a PR on your one-mile run. If you finish below 10 min, you will have up to the 10 min cut-off + the 3 min rest period to catch your breath (ex. If I finish my 1 mile at 8 min, I will have a total of 5 min rest. If I finished right at 10, or cut my distance to finish right at 10, I will have 3 min rest. No matter what, 3 min after the 10 min cut-off, everyone starts the AMRAP) If you don’t think you can finish the mile in 10 minutes, scale your distance. For the WOD, suggest marking off a 30’ section on the floor, start at one end with the lunges, at the end of the R-hand luging, perform the alternating hanging KB snatch right there at the end of the 30’ spot. Once done with the snatches, turn around, and lunge back, this time with the KB overhead in the left hand. When you get back to the starting spot of your R-hand lunges, perform your goblet squats.
For Hanging KB Snatch (make sure to switch hands each rep) –
Video courtesy of Performance Based Fitness
Scaling Options:
Run -> 2K Row or 3 Mile Assault Bike -> shorter run distance
Video courtesy of Will Flemming. New cycle!!!! For our Clean & Jerk variation, we will complete one power clean, then perform one front squat, and finish with one jerk (preferably split). That completes 1 rep. Focus on technique on this week with the lighter weights. Hit each landing perfect, keep your back flat on the Front Squat.
WOD:
EMOM 16:
Odd – 2 Rope Climbs
Even – 4 Box Jumps (30/26)
Video courtesy of CrossFit HQ. Quick demo on rope climbing efficiency. The lower reps are on purpose today. The work will be done in short bursts, but will tax. Make the rope climbs as efficient as possible, and use violent hip extension on the higher box jumps. Use the remaining time each minute for recovery.
Scaling Options:
Rope Climbs -> Rope Walks 3 for every 1 rope climb
Video courtesy of PeakPerformVideo. For Rope Walks, suggest having a dumbbell in front of each foot to help keep legs straight.
(switch spots every time a partner finishes their double unders)
Score = total cals rowed
So, the WOD will start with one partner on the rower. Once they start rowing the other partner will complete 5 burpees, 10 box step ups, and 20 double unders. Once partner 2 finishes their last double under, partners switch places and go again. Partner keep switching every time one partner finishes up on double unders. The rower will continue to count calories throughout the 20 min. Score at the end is total cals rowed.
Scaling Options:
Box height -> as needed
DUs -> attempts through 30 rope contacts -> 30 penguin hops
Joint Strike CrossFit 