WOD:

40 HSPU Buy-In

then

4 Rounds:

30 KB Snatch (53/35) -15 L-Arm, 15 R-Arm

30′ L-Arm OH KB Lunge (53/35)

15 Burpee Box Jump Overs (24/20)

30′ R-Arm OH KB Lunge (53/35)

then

40 HSPU Cash Out

Video courtesy of Rogue Fitness.  Quick demo on the KB Snatch.  This WOD begins and ends with 40 HSPUs, but save some energy in your arms at the beginning for the OH walking lunge work ahead of you. I would suggest to start with your KB 30’ from your box, do the  KB Snatches, begin your L-arm OH KB lunge toward the box, once you get to the box (30’ away), put down the KB, do your burpee box jump overs, once done with those, pick up the KB, do the 30’ R-arm OH KB Lunge away from the box, once you get to 30’, put KB down, shake out arms and do the next set.

Scaling Options:

HSPUs – Pike Push Ups

Video courtesy of Nocal CrossFit

KB weight -> As needed

Box height -> As needed

Cool Down:

Barbell Shoulder Stretch – 2 min

Video courtesy of Mobility WOD

Couch Stretch – 2 min per side

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Video and purpose description courtesy of Catalyst Athletics.  Our Squat variation this cycle will be 2-sec pause back squat.  Set up like a normal back squat, as you descend, as soon as the crease of the hip goes below the knee, completely stop and hold that position for a 2-count (one-one thousand, two-one thousand).  Then, stand back up.  The goal is to hold core stability during the pause, and not bouncing out of the bottom.  The pause back squat can serve a few purposes. First, it helps train rate of force development in the squat by eliminating the stretch-shortening reflex that normally occurs and helps the muscles generate more force and momentum to recover through the sticking point of the squat. It will also improve trunk strength and postural strength, improve flexibility and comfort in the bottom of the squat, and help correct improper movement in the squat such as leading with the hips.

WOD:

For Time:

21 Pistols (per leg)

6 Rope Climbs

15 Pistols (per leg)

4 Rope Climbs

9 Pistols (per leg)

2 Rope Climbs

Alternate legs each pistol.

Scaling Options:

Pistol -> banded pistol -> pistol to box or stack of weights

For Banded pistols (video courtesy of WODStar):

Rope climbs -> 3 rope walks per climb

For Rope Walks (video courtesy of CrossFit on the hill):

Cool Down:

Roll out forearms on racked bar

Couch Stretch – 3 min per side

WOD:

28 Min AMRAP:

30 Power Snatch (75/55)

20 Lateral Burpees Over Bar

200M Run

20 Power Snatch (95/65)

20 Lateral Burpees Over Bar

200M Run

10 Power Snatch (115/80)

20 Lateral Burpees Over Bar

200M run

As stated, this is an AMRAP, but the weight does climb three times on the Power Snatches.  Once you finish the set of 10 PS at 115/80, do the 20 lateral burpees over bar, and the 200M run, you go back to the 30 Power Snatches, but you go back down to your starting weight. For the Lateral Burpee over bar, you do not have to stand all the way up before going over the bar.

Scaling Options:

Bar weight -> as needed.  Goal is to make 3 jumps through a round

BoB -> Burpee

Run -> 14/10 Cal Assault Bike

Cool Down:

Banded OH stretch – 2 min

Oly Wall sit – 3 min

S/S/S:

Bench Press

5X5

Increase weight ea set

video courtesy of Rogue Fitness.  Mark Bell going over some of the finer points of a successful set up and execution of a Bench Press.  This will be our Push movement for this cycle.  Goal in this week is to increase weight on each set of 5 that you perform.

WOD:

EMOM 15

Min 1 – 10/8 Cals Ski Erg

Min 2 – 15 Supine Ring Rows

Min 3 – 5 Renegade Rows (35/25)

Couple movements we haven’t seen in a while…

Supine Ring Row (video courtesy of Dayton Strength and Conditioning:

And Renegade Rows (video courtesy of The Run Experience):

So, one rep for Renegade Rows = one rep equals DB row on left arm, DB row on right arm, do one push up (body touches dumbbells).

Scaling Options:

Supine Ring Row -> Ring Row at angle

DB weight -> as needed

Cool Down:

Doorway Stretch – 2 min per side

Roll out lats

WOD:

3 Rounds:

600M Run

10 Toe2Bars

45 Double Unders

1 Min Plank Hold

100 ft Bear Crawl

10 Pull Ups

500M Row

A little longer WOD that will push the cardio and bodyweight control.  On the plank, it MUST be a minute of holding a plank (on forearms).  Have athletes watch the clock during plank.  If they drop before their minute finishes, their minute of plank is paused, and they start back up where they left off (ex: I start at the 4:00 min mark and drop at 4:30.  I still have 30 sec of planking to complete.  I start back up at 4:45, but drop again at 5:00.  I still need to complete 15 more seconds of planking. I start back at 5:13, and go until 5:28.  I am now done with my minute of planking).

Scaling Options:

Run -> 750M Row

Toe2Bar -> K2E -> Hanging Knee Raise

DUs->DU attempts through 60 rope contacts

Pull Ups -> Buddha Pull Ups

Cool Down:

Cobra pose – 2 min hold

Calf stretch on rig – 2 min per

S/S/S:

High Hang Snatch

3@60%

3@65%

2@70%

Sets start every 2 min

%s Based off 25Oct 1RM

Video and description courtesy of Catalyst Athletics.  New cycle!  For the Snatch variation this cycle, we will do the High Hang Snatch (or dip snatch).  To execute:

Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the snatch, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.

WOD:

“Grace”

For Time:

30 Clean & Jerks (135/95)

Compare to 20170925

In honor of National Breast Cancer Awareness Month, we will perform a staple of Barbell for Boobs Events.  See if you can PR!

For more info on BB4Bs, go to https://www.barbellsforboobs.org/

Scaling Options:

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

Cool Down:

Barbell Shoulder Stretch – 2 min

video courtesy of Mobility WOD

Roll out T-spine – 3 min

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 30 Aug

Video courtesy of Rogue Fitness.  Re-test on  Sumo Deadlift!!!   As stated in the video, get the hips lower than your shoulders before you begin the pull.  As you wind up the hips to do this, put some tension on the bar so when you do initiate the pull, you won’t put a snap on the biceps.  The goal is to go heavier on each set than you did on 30Aug.

WOD:

30-20-10:

Cals on Assault Bike

Cals on Ski Erg

right into…

1 Mile Run

Lung burner for sure!  If there are more athletes than assault bikes, have half start on the Ski Erg.

Scaling Options:

Run -> 2K Row

Cool Down:

Thread the needle x 10 per side(slow)

GHD Back Extensions – 3 sets of 20

WOD:

20 Min to est 1RM Snatch

followed by…

20 Min to est 1RM Clean & Jerk

Compare to 23 Aug

Time to see how honing technique over the past 9 weeks has worked for us.  Trust in your technique and see what you can move!

Cool Down:

Oly Wall Sit – 3 min

Banded OH stretch – 2 min

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 4 Sept

Video courtesy of Rogue Fitness.  Time to re-test Push Press!!!   The goal is to go heavier on each set than you did on 4 Sept .

WOD:

12 Min AMRAP:

3 KB Snatch (per side) (35/25)

3 Box Jumps (30″/24″)

9 Pull Ups

15 Cal Row

Stay steady on the row and make it through the movements as fast as possible.

Scaling Options:

KB Weight -> as needed

Box height -> as needed

Pull ups -> Buddha Pull Ups

Cool Down:

Barbell shoulder stretch 2 min

Video courtesy of Mobility WOD

Roll out T-spine and hamstrings – 1 min per body part

WOD:

5 Rounds For Time:

400M Run

30 KB Swings (53/35)

Find a good running pace and try to maintain it on each 400M run today!  Make the KB swings the sprint of the WOD.

Scaling Options:

Run -> 500M Row

KB weight -> as needed

Cool Down:

Roll Out lats – 2 min per side

Calf stretch on rig – 2 min per side