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

Cool Down:

Oly Wall Stretch w/band – 2-3 min

Calf Stretch on rig – 2 min per side

20190319

WOD:

AMRAP 24:

40 Ab-Mat Sit-Ups

30 Box Jump Overs (24/20)

20 Burpees

10 Pull Ups

Finding a nice rhythm that allows constant movement will be key here. Goal should be to do the movements unbroken, but if you need to break them up, try to have no more than 2 breaks during any given movement. Use the transition from one movement to the next be the recovery time.

Scaling Options:

Ab Mat Sit Ups -> Feet Anchored

Box height -> 20/16 -> as needed

Pull Ups -> Buddha Pull Ups

Cool Down:

Pigeon Pose on Box – 1 min per side

Cobra to Downward Dog x 20 slow and controlled

20190318

Hope everyone had a good workout Friday! Time to get ready for the last week of the Open!

S/S/S:

Segmented Clean Deadlift (3 pauses: 2” off ground, right above the knee, high hang)

5X5

Increase weight ea set

Compare to 16 Jan

Video courtesy of Catalyst Athletics. Re-test time for Segmented Clean Deadlifts 5X5!!! The goal is to move more weight per set this week than you did on 16 Jan. Stay tight throughout each rep

WOD:

For Time:

15-12-9

Power Snatch (135/95)

30-24-18

Calorie Row

Start w/15 Power Snatches, then 30 Cal Row, then 12 Power Snatches, then 24 Cal Row, then 9 Power Snatches, and then finish w/18 Cal Row. The weight for the Power Snatch should be something that you could do 10+ reps unbroken if fresh