Increase weight ea set
Compare to 25 Apr
| Time to see if the last few weeks of progression paid off! Look back on the weights you did on 25 Apr, and goal should be to go heavier than the weights you used that day. |
Scaling Options:
HSPUs -> Pike Push Ups
Video courtesy of Norcal CrossFIt
BJ height -> as needed
C2B -> Chin Above ->Buddha Pull Ups
DON’T FORGET! Today’s event kicks off at 0600 and goes until 0900
We are sorry to see you go sir, but we know even greater things await. See you down the road. In your honor…
Only one partner working out at one time. Reps and row broke up however you need.
As Coach Sherri has been promoting, this is our going-away tribute to a man who has done SOOOOOOO much for this program, BG Leonard. Come out and do this for him. It can be done as a team of 2 or 4 (if all they have are 3 folks, we can go with that as well). Athletes can break up reps how ever they want. Row can be broken up however you want as well. Only one person working at a time. Best strategy, break the reps into chunks of 7, and keep switching every 7. Same with the row In a team of 4, switch every 200M, so it goes fast. If in a team of 2, switch every 200 or 400.
Scaling Options:
Bar weight -> as needed
Med ball -> as needed
Pull Ups -> Buddha Pull Ups
Box height -> as needed
KB weight -> as needed
Hand Rel -> Push Ups off bench
DB weight -> as needed
%’s based on 20 Apr 1RM
Last time going through this complex prior to going for a new 1RM on Snatch
Scaling Options:
HSPUs -> Pike Push Ups
video courtesy of Norcal CrossFit
BJ height -> as needed
BOBJ height -> as needed
Run -> 125M row
4 Min Rest, then…
4 Min Rest, then…
Score = Clean and Burpee variation reps
Scaling Options:
Bar weight -> as needed, but increase each AMRAP
Increase weight ea set
This will be our last time doing these prior to going for a new 1RM on Deadlifts. Goal is heavy doubles each set. Keep building up in weight.
Video courtesy of East Dallas CrossFit. Yes each Squat Clean Thruster starts at the ground.
Scaling Options:
Med ball -> as needed
Toe2Bar -> Hanging knee tucks
Bar Weight -> as needed
pic courtesy of Games.CrossFit.Com
Don’t forget, this Friday, we will be doing our Going-Away WOD for BG Leonard (centrer) starting at 0600 at the Combat PT Tent. Please see Coach Sherri to sign up your team. Come out and let’s send the General off the right way!
*Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
Borrowed this one from our good friends at CrossFit New England.
| Good lung burner. With the built-in rest, try to go hard on both pieces |
Scaling Options:
Run -> .7 mile on Assault Bike
Increase weight ea set
| This piece in the cycle is all about muscular endurance, but make sure you increase weight each set. |
Good time to practice some body weight moves. Work on the efficiency piece = don’t get sloppy and try to muscle through the movements. Feel the control of each and every muscle involved in the movements.
Scaling Options:
T2B -> Hanging Knee Raise
Box height -> as needed
HSPUs -> Pike Push Ups
Video courtesy of Norcal CrossFit
Another friendly reminder, BG Leonard’s going-away WOD goes down the morning of 15June. See Coach Sherri at the Combat PT tent to sign up.
This one works like the Air Force WOD, but at least with this one, the run only happens every 2 minutes. Just remember, the WOD starts with a 100M run, then get as many of the reps out of the way prior to the next run at the 2:00 mark.
Scaling Options:
Bar weight -> as needed
Run -> 125M Row
Increase weight ea set
This piece in the cycle is all about muscular endurance, but make sure you increase weight each set.
| Any time left over per minute is rest. Keep the back nice and flat in the DLs. |
Scaling Options:
Bar weight -> 75% of 1RM
GHD -> Ab mat Sit Ups
Photo courtesy of CrossFit HQ. U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.
“Cameron”
Video courtesy of Jump Rope Gym. Quick points on Triple Unders. If you are not able to do them today, don’t get frustrated. As with all Hero WODs, the point is to go through the hardship of the WOD in honor of the fallen.
Video courtesy of Rogue Fitness. Quick demo on 2-fer wall balls.
Scaling Options:
C2B -> Chin above pull ups -> Buddha Pull Ups
Box height -> as needed
Triple Unders -> 50 DUs -> 100 SUs
Ring Dips -> stationary dip -> box dip
K2E -> Hanging Knee raise
Med ball weight -> as needed
Rope climb -> 3 Rope Walks
Video courtesy of Team Soul Training
Joint Strike CrossFit 