WOD:

25 Min AMRAP:

10 Right Hand OH DB Walking Lunge (35/25)

20 Left Hand DB Push Press (35/25)

30 Wall Balls (20/14)

20 Right Hand DB Push Press (35/25)

10 Left Hand OH DB Walking Lunge (35/25)

Video courtesy of CrossFit HQ.  Demo of Single arm DB OH Walking Lunge.  For the walking lunge, keep the DB locked out OH, and perform a total of 10 steps where every step, the back knee kisses the ground.

Video courtesy of TheTravelTrainer.com  Demo of Single Arm DB Push Press.

Scaling Options:

DB weight -> as needed

Med Ball Weight -> as needed

Cool Down:

Couch stretch – 2 min per side

Banded Bully Stretch – 2 min per side

S/S/S:

Squat Snatch

4@75%

3@80%

3@85%

sets start every 3 min

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Third time going through this progression for Snatch this cycle.  The weght %s are the same as last time, bt the reps are higher, so round time increases to 3 min a round.

WOD:

For Time:

90 Double Unders

200M Run

45 Double Unders

400M Run

45 Double Unders

400M Run

90 Double Unders

200M Run

Scaling Options:

DU -> attempts through 90 rope contacts

Run -> Row 250 and 500M respectively

Cool Down:

Calf stretch on rig 2X30 sec per side

Pigeon pose – 2X 1 min per side

S/S/S:

Handstand Walk practice – 10 min

Videos courtesy of Gymnastics WOD.  Some good pointers on handstand walk progression.  part one…

And part 2.

WOD:

EMOM for 27 Min:

Min 1 – 20′ Handstand Walk

Min 2 – 2 Power Cleans (205/145)

Min 3 – 10 Toe2Bar

Scaling Options:

HS Walk ->

20 Shoulder Taps per shoulder  ->

Video courtesy of Black Iron Gym

Pike Shoulder taps->

Video courtesy of Kati Breazeal

4 Wall Walks per set -> 10 Pike Push Ups

Bar weight -> as needed

T2B -> Hanging Knee Raise

Cool Down:

Banded OH stretch – 2 min per side

20 Downward Dog to cobra (slow)

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting our Front Squat work this cycle.  Focus on keeping those elbow high, especially at the bottom of each rep.  Lead with the elbows.

WOD:

25-15-10-5:

Box Jump (24/20)

Cal on Assault Bike

Push Jerk (135/95)

Scaling Options:

Box height -> as needed

Assault Bike -> Rower + 5 Cals per round

Bar weight -> as needed.  Ideal weight = one you could do for an unbroken set of 20 if you were fresh

Cool Down:

Couch Stretch – 4 min per side

Banded bully stretch – 2 min per side

WOD:

Ascending Ladder

30 Min AMRAP:

2 Cal Row

2 Ab Mat Sit Ups

2 Pull Ups

4 Cal Row

4 Ab Mat Sit Ups

4 Pull Ups

etc…

*Increase by 2 every time you come back to a movement

With the ascending ladder, every time you come back to a movement, you increase the reps (or cals) by two.  Remember, this is a 30 Min AMRAP, so don’t sprint from the start.  Pace it so you never have to take long breaks and can keep moving all 30 min.

Scaling Options:

Ab mat Situ Ups -> Feet anchored

Pull Ups -> Buddha Pull Ups

Cool Down:

Banded Lat Stretch – 2 min per side

Calf stretch on rig – 1 min per side

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting this movement in this cycle.  Lower reps per round = more weight to push!

WOD:

CrossFit Open Throwback

12.1:

7 Min  AMRAP

Burpee to 6″ reach

Video courtesy of The CrossFit Games.  Throwback to the first WOD of the 2012 CrossFit Worldwide Open.  Things have come a long way since then, but this one still kills.

Cool Down:

Doorway Stretch – 2 min per side

Roll out glutes

WOD:

EMOM 20:

Min 1 – 200M Row

Min 2 – 10 Pull Ups

Min 3 – 150M Ski Erg

Min 4 – 10 Toe 2 Bar

Today, the idea is to work on efficiency in your row and ski erg technique to finish the required distance as fast as possible.  Same goes for Pull Ups and Toe2Bar. The more efficient your are (maintain hollow body position, keep feet together, use hips over using arms), the quicker the reps finish, and less fatiqued you’ll be (due to not muscling the movement).

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe.  Quick Demo on Buddha Pull Ups.  Goal here is to make them difficult enough to help build back strength to get you closer to being able to pull your body up for a pull up.  Make it challenging!

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar

Cool Down:

Kneeling Lat Stretch – 2X30 sec per side

10 slow Iron Cross

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Sumo Deadlifts this cycle.  With less reps per set  today, goal is to go heavier than you did in the 5X3 and 3X5 weeks.

WOD:

15 Min AMRAP:

10 Double KB Cleans

20 Double KB Front Squats

30 Double KB Russian Swings

Weight: 35/25

Video courtesy of CrossFit HQ, demo of Double KB Cleans.  Once you pick up the weights, perform them in the hang for your sets.

Video courtesy of Rogue Fitness.  With the Double KB swings, you only have to come to Russian height on them.

Scaling Options:

KB Weight -> As needed

Cool Down:

Back extensions on GHD

3X10 

Pigeon pose – 2 min per side

S/S/S:

15 Min working on Turkish Get Ups

Video courtesy of CrossFit HQ. Athletes can use KBs, DBs, or Bar today.  Goal is work up to a heavy single with good form, or practice form for the 15 min.

WOD:

21-15-9:

Alt DB Snatch (per arm) (50/35)

GHD Sit Ups

200M Run after ea round of GHDs

Scaling Options:

DB weight -> as needed

GHD -> Ab Mat Sit Up

Run -> 250M Row

Cool Down:

Banded Bully Stretch – 2 min per

20 Downward Dog to Cobra

S/S/S:

(Squat) Clean & Split Jerk

4@75%

3@80%

3@85%

Sets start every 3 min

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Third time through our C&J complex this cycle.  The weight stays the same as last time, but reps go up each set.  Therefore, sets increase to every 3 min.

WOD:

Open Re-Test

In 12 Min, Complete…

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats (50/35)

Bar-facing Burpees

and

Workout 18.2a

1-Rep-Max Clean

Video courtesy of the CrossFit Games.

So, with a running clock, you have 12 minutes to finish 18.2.  If you finish before the 12 minutes, the remaining time (up to the 12 min cap) is to complete 18.2a.

Let’s see how much we have improved since last March!

Scaling Options:

DB weight -> as needed

Cool Down:

Doorway stretch – 2 min per side

Couch Stretch – 2 min per side