WOD:

6 Rounds:

20 Cal Row

20 Hang Power Snatch (95/65)

20 Pull Ups

Scaling Options:

Bar weight -> as needed

Pull Ups -> seated bar pull up* ->body row

For seated bar pull ups (video courtesy of Cass Gellegos)…

Cool Down:

Roll out forearms – 2 min per arm

Banded lat stretch – 1 min per side

S/S/S:

Pausing (2 sec at knee) Clean

2X60%, 2X70%, 2X75%

based on 13Dec 1RM

Video courtesy of Catalyst Athletics.  Pull from the ground like a normal clean, pause right below the knee for 2 seconds (one-one thousand, two-one thousand), then continue pull, and EXPLODE when you hit mid-thigh.  DO NOT lose tension in the pause.  You can drop the bar between reps.

WOD:

75 Double Under Buy-In

then…

12 Min AMRAP:

18 Toe2Ring (use Warrior Rig)

18 Sand Bag Ground to Over Shoulder (40/25)

Video courtesy of Formula Performance and Wellness.  Quick demo on Sandbag ground to over the shoulder.

Video courtesy of Sanctify Fitness.  Toe to Rings are the same style movement as Toe 2 Bar, just with rings instead of a pull up bar.  Goal is tips of the toes right through the rings.

Scaling Options:

DU -> Attempts through 100 rope contacts -> 75 penguin jumps

Toe2Ring -> knee ups on rings

Sandbag weight -> as needed or go to med ball

Cool Down:

Calf stretch on rig – 2 min per side

Back roll to V-sit x 10

HAPPY NEW YEAR!

No class today.  See you guys at normal time on Tuesday!

S/S/S:

Pausing (2 sec at knee) Snatch

2X60%, 2X70%, 2X75%

based on 13Dec 1RM

Video courtesy of Catalyst Athletics.  So, set up like a normal snatch, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under the bar and catch at the bottom of the OH squat.

WOD:

18 Min AMRAP:

15 Ring Dips

15 Wall Balls (20/14)

25 Double Unders

Scaling Options:

Ring Dips -> Stationary dip -> box dips

WB -> 14/12

DU -> DU attempts through 25 rope contacts

Cool Down:

Tricep mash – 1 min per side

Pigeon pose on hig box – 2 min per side

S/S/S:

High Bar Back Squat

5X5

Increase weight ea set

Our squat version for this cycle will be the High Bar Back Squat.  This version translates best to improving our Olympic lifts as we focuse on keeping the torso as upright as possible.  Bar placement is slightly different.  See here for the difference in position between high bar and low bar(video courtesy of Barbell Shrugged)

WOD:

EMOM 16:

Odd – 3 Power Cleans (in crease weight ea time)

Even 12/9 Cal Row

Scaling Options:

N/A

Cool Down:

Oly Wall Stretch x 3 min

Couch stretch – 3 min per side

WOD:

For Time:
100, 80, 60, 40, 20 Double Unders
200M, 400M, 600M, 800M, 1000M Run

Scaling Options:

DUs-> 2X SUs

Run -> 250, 500, 740, 1000, 1250M row

Cool Down:

Calf stretch on rig 2×1 min per side

Banded hamstring stretch – 2 min per side

S/S/S:

Deadlift

5X5

 
Increase weight ea set

WOD:

21-15-9

Thruster (95/65)

Burpee Box Jump Overs (24/20)

Scaling Options:

Bar weight -> as needed

BBJO -> 20/16

Cool Down:

Iron cross (slow controlled) x10

Scorpion (slow and controlled) x10

Merry Christmas from the coaching staff at Joint Strike CrossFit!  See you back in here Tuesday!

Pic courtesy of Mercer Island CrossFit.  Time for the annual 12-Day-Of-Christmas WOD!!!! (extra points if you do it with a Santa hat on)

WOD:

12 Days of Christmas WOD

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Toe2Bars

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 SDHP; 2 Thrusters-1 SDHP; 3 Push Press-2 Thrusters-1 SDHP etc – for a total of 364 reps.

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements

KB -> as needed

Pull Ups -> body rows

T2B -> hanging knee raise

BJ -> 20/16

Plate weight -> as needed

DUs – 20 SUs

Cool Down:

Roll out what’s sore for 10 min

S/S/S:

BTN (Behind The Neck) Split Jerk

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Some good words of wisdom from Coach B.  One of the biggest benfits of Behind The Neck Split Jerk is the translation of bar position to our regular split jerk.  When you land a jerk, the bar should be right over the shoulders and hips.  Going from BTN allows our body to get comfortable with that position as it starts in that spot right away.  Just stand all the way up between reps and do not drop the bar too quickly on the shoulders.  Also, as the bar makes contact with the shoulders, bend the knees to absorb the shock.  Be careful to not land the bar on the neck.

WOD:

4 Rounds:

300M Row

10 OHS (95/65)

3 Rounds:

200M Ski Erg

8 Front Squats (135/95)

2 Rounds:

20 Cals Assault Bike

6 Deadlifts (185/120)

No pause between sections.  Once you finish the first 4 rounder, go right into the 3-rounder, then right into the 2 rounder

Scaling Options:

Bar weight -> as needed

Cool Down:

Oly Wall Stretch x 3 min

Couch stretch – 3 min per side