*40 Min Time Cap
Scaling Options:
Box height -> as needed
HSPU -> 7 Wall Walks -> Pike Push Ups
Video courtesy of Norcal CrossFit
C2B -> Chin Above pull ups ->Buddha Pullups
Increase weight ea set
Video courtesy of Catalyst Athletics. Third instance of clean pulls. Lower reps per set, so goal is heavier weights than 3X5 week.
*35 Double Unders after every round of Ab mat Sit Ups
So, the WOD starts with 10 Wall Balls, then 10 Ab Mat Sit Ups, then 35 DUs, then 9 Wall Balls, 9 ab mat sit ups, and then 35 DUs…etc The DUs stay the same for every round while the wall balls and ab mat sit ups decrease ea round until you complete the last round of 1 Wall Ball, one ab mat sit up, and 35 DUs.
Scaling Options:
Med ball weight -> as needed
Ab mat Sit up -> feet-anchored sit up
DUs -> 70 SUs a round
Video courtesy of Paradiso CrossFit. Quick demo on jumping lunges (you’ll do 20 per leg per round). Big thing to stress today is, DON’T ROUND YOUR BACK on the deadlifts. I get that folks will get tired as the WOD goes on, but remind them to take that extra second to set up properly for the deads, and push the feet through the ground rather than pull up on the bar
Scaling Options:
Bar weight -> as needed(should be able to do 5 unbroken when fresh)
Pull Ups -> Buddha Pull Ups
KB weight -> as needed
Jumping lunges -> lunges
Based on 21 June 1RM
Video courtesy of Sarabeth Phillips.
Third time through on our Snatch complex. Another increase in weight, so this will test your grip!
*20 Min cut off
This one is a cardio burner. Keep moving!
Video courtesy of Norcal CrossFit. Jason Khalipa with some good pointers on the Ski Erg.
Scaling Options:
Run -> 500M row
Defranco’s “Limber 11”
Video courtesy of Joe Defranco. Tiem for some much-needed mobility work. This should become something you do a few times a week, folks!
WOD starts with 10 burpees, 10 pushups, and 10 Toe2Bars, then 9 of each, then 8,…etc and ends at 1 burpee, 1 push up, and 1 toe2bar.
Scaling Options:
Push ups -> push ups off bench
Toe2Bar -> Knee2Elbow -> hanging knee raise
Sets start Every 3 min
% Based on 21 June 1RM
Video courtesy of CrossFit Southie. Second time hitting this clean complex this cycle. Heavier weights, so hold onto that bar!
Score = total reps + total cals
For Ground to OH, you can use and variation (snatch, C7J, etc…) as long as the bar starts on the ground and finishes locked out OH.
Scaling Options:
Bar weight -> as needed
| Phrase of the day – manageable chunks. Don’t hit failure on any movement. If you feel fatigue setting in, stop, shake out the body, and get back after it! |
Scaling Options:
Row -> Ski Erg
Box height -> as needed
Pull Ups ->Buddha Pull ups* -> Ring Rows
For Buddha PullUps…
Double Unders -> attempts through 75 rope contacts -. 50 Penguin hops
Increase weight ea set
Video courtesy of CrossFit HQ. Second time hitting Overhead Squat this cycle. Lower sets = heavier weights.
Part One:
4 Min rest, then….
Part Two:
Scaling Options:
GHD -> Ab mat Sit Up
KB weight -> as needed
5 Rounds of:
Without stopping or dropping the bar, complete the following sequence, seven times:
*Compare to 6Feb2017
Video courtesy of CrossFit HQ.
As mentioned above, one rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But, you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.
Scaling Options:
N/A
Increase weight ea set
Video courtesy of Rogue Fitness
Second time through on push jerk. Lower sets means go heavier than the 5X5 week.
* 2Min break between rounds
Scaling Options:
DU -> attempts through 75 rope contacts -> 75 penguin jumps
Run-> 500M row
