S/S/S:

Front Squat

 5X5

Increase weight ea set

Compare to 5 Sept

Video courtesy of CrossFit HQ.  Re-test of Front Squats!!!!

The goal is to go heavier on each set than you did on 5 Sept.

WOD:

For time:

50 Air Squats

40 Ab Mat Sit Ups

30 Push Ups

20 Walking Lunges

10 Burpees

5 Muscle Ups

10 Burpees

20 Walking Lunges

30 Push Ups

40 Ab Mat Sit Ups

50 Air Squats

Small up and down the mountain Chipper! Try to make the only rest time you take be the transition from one move to another.

Scaling Options:

Air Squats -> to depth

AbMat Sit Ups -> Feet anchored

Muscle Ups-> jumping MUs, 2X MU transitions

Video courtesy of Gymnastics WOD.  Coach Carl Paoli going over the Muscle Up Transition drill.  Should you need to scale today, you will perform 10 of these over 5 muscle ups.

Cool Down:

Mash triceps – 2 min per side

Couch stretch – 2 min per side

S/S/S:

(Squat) Snatch

3@80%

2@ 85%

2@90%

sets start every 3 min

%s Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Our final time hitting our Squat snatch % prior to re-testing our 1RM.  With the heavier %s, take the full 3 minutes each set.  Don’t rush and fail a lift.

WOD:

4 Rounds For Time:

5 Box Jumps (30/24)

10 Jumping Lunges

15 Sand Ball Slams (35/25)

20 Ab Mat Sit Ups

Video courtesy of Austin Malleolo.  Quick demo on slam balls.  Make sure you extend th ball fully overhead at the top, and as you slam the ball to the ground, aggressively close the hip, keep the torso upright and catch it at the bottom of your squat.  These are very helpful for learning how to drop under a bar FAST, like when doing a snatch or clean.

Scaling Options:

Box height -> as needed

Jumping lunge -> lunge

D-ball weight -> as needed

Ab mat sit ups -> feet anchored

Cool Down:

Leg Bleeds x 3 min

Couch stretch – 3 min per side

WOD:

For Time:

21 Pull Ups

42 Double Unders

15 Pull Ups

30 DUs

9 Pull Ups

18 DUs

 right into…

21-15-9

HSPUs

10 yd shuttle runs

Scaling Options:

Pull Ups -> Buddha Pull Ups

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit

DUs -> 2:1 Single Unders

Shuttle Runs -> Same number, cals on rower

Cool Down:

Banded lat stretch – 2 min per side

Calf stretch on rig – 2 min per side

S/S/S:

Front Squat

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.  Our final time hitting Front Squat prior to our 5X5 re-test.

WOD:

EMOM 16:

Min 1 – 8 Thrusters (115/80)

Min 2 – 10 D-ball Ground to over shoulder* (50/35)

Video courtesy of Dave Levey.

Scaling Options:

Bar weight -> as needed (should be a weight you can do 15+ reps unbroken if you were fresh)

D-Ball weight -> as needed

Cool Down:

Tricep mash – 1 min per side

 Pigeon pose – 2 min per side

Pic courtesy of CrossFit HQ.  Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD:

“Glen”

For Time:

30 Clean & Jerks (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

Scaling Options:

Scale option 1 – Cut all reps/distance in half, and do “Half Greg”

Bar weight -> as needed

Run – 2K Row/3 Mile Assault Bike

Rope climbs – 3 feet pinch and pulls or 3Rope Walks for every 1 climb

Video courtesy of Kristin Hillier.

Cool Down:

Thread the needle x 10 per side(slow)

Video courtesy of Six Physio

GHD Back Extensions – 3 sets of 20

Video courtesy of CrossFit HQ

S/S/S:

Push Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.  Our final time hitting Push Press prior to our 5X5 re-test.  This week is meant to test muscular endurance.  Still make jumps each set.

WOD:

Teams of 2:

7 Min As many Cals as possible on Assault Bike

6 Min As many Cals as possible on Rower

5 Min As Many Cals as possible on Ski Erg

*One partner working at a time, switch as needed

**No rest between movements

So, the clock will run for a total of 18 min.  From 0:00 – 07:00, partners get as many cals as possible on the Assault Bike, switching as needed.  Right at 07:00 and going until 13:00, partners will Row for as many cals as possible.  Right at 13:00, and going until 18:00, partner will get as many cals as possible on the ski erg.  Your score is the total cals from all three.  Since the clock does not stop, it is highly suggested, whoever is finishing up on one movement at the end of a time period, the other partner, be on the next piece of equipment, ready to start at the time change.

Scaling Options:

N/A

Cool Down:

Barbell shoulder stretch 2 min

Video courtesy of Mobility WOD

Oly Wall Sit – 4 Min

WOD:

5 Rounds For Time:

10 Burpees

10 Pull Ups

10 GHDs

10 Hand Rel Push Ups

10 Toe2Bar

10 Vertical Jumps 6″ above reach

Scaling Options:

Pull Ups -> Buddha Pull Ups

GHD -> Ab mat sit up

Push Ups -> off knees

Toe2Bar -> hanging knee raise

Vert jump -> Air Squats

Cool Down:

Slow & controlled Downward Dog to Cobra Pose x 15

Banded lat stretch – 2 min per side

S/S/S:

Sumo Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.  Higher reps today will test your muscular endurance.  But, still make jumps in weight ea set.

WOD:

In 18 min, complete:

150 Doubleunders

1 Mile Run

AMRAP Snatches (any style) 165/115

Score = number of snatches completed

Think of the DUs and run as your cash-in.  For the snatch, you can do muscle, split, power, or squat.

Scaling Options:

DUs -> 300 SUs

Run -> 2K Row

Bar weight -> as needed (shoot for 80% of 1RM)

Cool Down:

GHD Back Extensions – 3 sets of 20

Calf stretch on rig – 2 min per side

WOD:

Every Minute On the Minute for 21 Min:

Min 1 – 9/7 Cal on Ski Erg

Min 2 – 5 Strict Pull Ups

Min 3 – 3 Back Squats (225/155)

Scaling Options:

Ski erg -> Row

Pull Ups -> Buddha Pull Ups

Bar weight -> as needed (shoot for 70-75% of 1RM)

Cool Down:

Banded OH Stretch – 2 min per side

Leg Bleeds – 4 min

S/S/S:

(Squat) Clean & Split Jerk

3@80%

2@ 85%

2@90%

Sets start every 3 min

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.

Last  time through doing our C&J complex before re-testing our 1RM.  Weights are at their heaviest thus far, so the rounds go to every 3 Min.

WOD:

10,9,8,7,6,5,4,3,2,1:

Cal Row

Handstand Push Ups

Box Jumps (30/24)

So, the WOD begins with a 10 Cal Row, followed by 10 HSPUs, then 10 Box Jumps, then a 9 cal row, 9 HSPUs, 9 Box jumps, …etc.. until you finish the round of 1 Cal Row, 1 HSPU, and 1 Box Jump.

Scaling Options:

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit.  Demo of Pike Push Up.

Box Height -> as needed

Row -> Ski Erg or Assault Bike

Cool Down:

Thread the needle x 10 per side(slow)

Video courtesy of Six Physio.  Demo of Thread The Needle

Oly Wall Sit – 3 min