right into…
| Back to back 21-15-9 variations. Time to push those lungs! To clarify, running from the start line to the 10 yd (30’) line = one shuttle run |
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
Increase weight ea set
Video courtesy of CrossFit HQ. Our final time hitting Front Squat prior to our 5X5 re-test.
| This week is meant to test muscular endurance. Still make jumps each set. |
Video courtesy of Dave Levey.
| Either version shown works fine. Goal is to not lift the d-ball with stiff legs, and make sure you use a violent hip extension to get the ball up and over the shoulder. |
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
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.
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.
| Quick demo of a feet pinch and pull from a box and a rope walk. If your arm strength is good and your limiting factor is knowing how to clamp the feet and pull up, go with the feet pinch and pull. If your limiting factor is arm strength, go rope walk. |
Video courtesy of Six Physio
Video courtesy of CrossFit HQ
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.
*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
Video courtesy of Mobility WOD
| No better way to finish he work week than with some good ol’ fashioned bodyweight movements! |
Scaling Options:
Pull Ups -> Buddha Pull Ups
GHD -> Ab mat sit up
Push Ups -> off knees
Toe2Bar -> hanging knee raise
Vert jump -> Air Squats
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.
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)
| Any time left during any given movement after you finish the needed reps is rest. |
Scaling Options:
Ski erg -> Row
Pull Ups -> Buddha Pull Ups
Bar weight -> as needed (shoot for 70-75% of 1RM)
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.
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
Video courtesy of Six Physio. Demo of Thread The Needle
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
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.
Scaling Options:
DU -> attempts through 90 rope contacts
Run -> Row 250 and 500M respectively
