Pic courtesy of CrossFit Low Oxygen. Partner up for today!!!!
45Min Time Cap
Goal is to hit 500M sprints every time you jump on the rower. Also, make sure you and your partner transition fast between rows. This WOD is doable under the time cap if you hurry!
Increase weight ea set
Video courtesy of CrossFit HQ. Our second go at Overhead Squat this cycle. Keep your core tight throughout, and keep the shoulders activated the whole time! Sets decrease this time so aim for going heavier per set compared to the 5X5 week
Nice, traditional triplet, with rope climbs tossed in at the end of every round. Make sure in the rope climbs, you use the legs to pinch the rope as you climb your hands up, as the rest of the WOD will tax the arms quite a lot
Scaling Options:
Ring Dips -> stationary dips -> dip off box
Box height -> 20/16
Rope climbs -> 3 rope walks per climb
Time cap – 45 Min
Video courtesy of WODStar. Today is a grinder. Don’t stop moving!
Scaling Options:
Run -> 500M Row
KB weight -> 53/35 -> as needed
Increase weight ea set
Videos courtesy of Rogue Fitness. Again, our pulling movement this cycle will be Sumo Deadlift. On each rep, think of trying to get your hips under the bar as you set up. Once you feel total tension in the hips and butt, lift! This week, the sets decrease, so try to go heavier per set compared to the 5X5 week.
As with any EMOM, any time left over in a given minute will be rest. If you hit a minute where you are not able to complete the work in that given minute, scale back the next time you come back to that movement.
Scaling Options:
Toe2Bar -> Kipping Knee Raise
HSPUS -> Pike Push Up
5 Min Rest, then…
Nice little Two-fer Tuesday! 15 Min AMRAP, 5 minute break, then a 3 rounder to finish things off. Score these WODs separately
Video courtesy of Totus Fitness. Alt DB Step Ups
Videos courtesy of Train FTW. On the Alt DB Snatch, you can either switch hands at the bottom (when the DB hits the ground) or do it once the DB is even with the head as seen here.
Quick demo of Burpee Deadlifts. Big thing, when you come out of the burpee, back sure you flatten your back before beginning to stand.
Scaling Options:
Pull Ups -> Buddha Pull Ups
Med ball weight -> 14/10 -> as needed
Box height -> as needed
DUs -> 100 Sus
DB weight -> 35/20 -> as needed
+ 1 Jerk at the end of ea set
Sets start every 2 min
%s Based of 22May 1RM
Video courtesy of Catalyst Athletics. Again, our Clean Complex will consist of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean. Hold onto the bar throughout the complex. 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.
Rest 1 minute
Rest 1 minute
Score=total reps (1 lunge step=1 rep)
Sandbag weight (40/25)
Another fun sandbag WOD! Today we’ll go Tabata on these movements (8 sets of 20 second work, 10 second rest per movement), and we give you a minute rest between movements (yay!).
Video courtesy of Mountain Tactical Institute. Demo on the Sandbag Front Squat
Video courtesy of Power Ted. Demo of the Sandbag Push Press
Video courtesy of Fit 4 The Hunt. Demo of the Sandbag Walking Lunge
Again, you score is total reps through the whole WOD
Scaling Options:
Sandbag weight -> 20/10# med ball
Video courtesy of Albany CrossFIt
Score = slowest time for each
As with any EMOM (r in this case every 4 min), any time left over is rest. Since score is your slowest round, the goal is to make all of these sprints.
Scaling Options:
Ski erg -> 1 Mile on Assault Bike
Row -> 1 Mile on Assault Bike
sets start every 2 min
%s Based of 22May 1RM
Videos courtesy of The Shrugged Collective. Our Snatch Complex this cycle will consist of a few movements. You’ll start with a Snatch High Pull, bring the bar back to the ground for a Power Snatch (as seen in the first vid). You will then bring the bar to the hang and complete 2 Hang Squat Snatches (seen in second vid).
| 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. |
Ensure you drop under the bar and PUNCH! For the Power Snatches. This way, you’ll have some juice left in the shoulders for the Wall Balls.
Scaling Options:
Bar weight -> as needed
Med ball -> 14/10
Double Unders -> attempts through 75 rope contacts -> 60 penguin hops
Join us as we say goodbye to another great coach here at Joint Strike, Becky Heyse. Becky has been an amazing coach and friend to us all and we want to wish her the best on her next journey. And what better way to say goodbye than to take a walk down Becky’s journey through the CrossFit Open!
(Becky’s 1st Open WOD)
5 Min Rest, then…
(Becky’s Heaviest Open WOD)
Scaling Options:
DL weight -> 95/65, 135/95, 185/115, 225/135, 275/155, and 315/185, respectively -> weight as needed, but move up each round
Box height -> 20/16 -> as needed
Increase weight ea set
Video courtesy of CrossFit HQ. Tex McQuilkin demos the Floor Press during a CrossFit Football course. Our Pressing Movement for this cycle will be the Floor Press. 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
Video courtesy of Cleveland Area Rucking Crew. Going a little different today and busting out the Sandbags! For the sandbag run, carry the bag any way you like. For the Sandbag burpee, each rep starts in the hang position, you then drop down and perform a push up on your bag, jump the feet up, set you back, and perform a clean , then get the bag from Shoulder to OH any way you choose (press, push press, or push jerk)
Scaling Options:
Sandbag -> 20/10# med ball
