WOD:

Every 2 Minutes  for 24 Min

Thrusters

Clean High Pulls

*Reps will be 5-5-3-3-1-1 *

*The way this will work is at “Go”, perform 5 Thrusters. Rest 2 Min then perform 5 Clean High Pulls with the same weight. Two minutes later, perform your second set of 5 Thrusters, but increase the weight. Two minutes later, do your second set of 5 Clean High Pulls at same weight as Thruster. Two minutes later, perform 3 Thrusters, again, increasing weight. Two minutes later, perform 3 Clean High Pulls with the same weight as Thruster. Two minutes later, 3 Thrusters at higher weight. Two minutes later, 3 Clean High Pulls at same weight as Thruster. Two Minutes later, 1 Thruster at higher weight. Two minutes later, 1 Clean High Pull at same weight as Thruster. Two minutes later, final Thruster at higher weight. Two minutes later, 1 Clean High Pull at same weight as Thruster.

For Clean High Pulls (video courtesy of Catalyst Athletics)

Cool Down:

Roll out upper back x 20 passes

Roll out quads – 2 min ea

S/S/S:

Push Press

5X5

Increase weight ea set

Our pressing movement for this strength cycle will be push press.  Quick breakdown  fundamentals (video courtsey of CrossFIt HQ)

WOD:

15 Min AMRAP:

3 Rope Climbs

400M Run

Scaling Options:

Rope climbs –> 3X Rope Walk

Run -> 500M row

Cool Down:

Roll out forearms

Banded Bully Stretch

WOD:

5 Rounds For Time:

10 Deadlifts @ 225/160

15 Pull ups

20 Cal Row

Scaling Options:

Barbell weight -> As needed

Pull Ups ->Body rows

Cool Down:

Reverse Hyper ext – 2X30

Banded lat stretch x 2 min per side

WOD:

Time to have some fun with Sandbags!

 “Sandbag Grace”

30 Sandbag Clean & Jerks for Time

-rest 3 min

“Sandbag Fran”

21-15-9

Sandbag Thrusters

Pull Ups

-rest 3 min

“Sandbag Isabelle”

30 Sandbag Snatches for Time

Sandbag weight – 40/25

Score each WOD separately

The sandbag C&J and Thrusters are pretty self-explanatory (see your coach for technique prior to WOD), but quick example of Sandbag snatch…

video courtesy of Metcon Workouts

Scaling Options:

Sandbag weight -> As needed

Cool Down:

Doorway stretch – 2 min per side

Leg bleeds – 4 min

S/S/S:

Hang Squat Snatch

2X60%, 2X70%, 2X75%

*% based off 12 Oct

Video courtesy of Rogue Fitness.  So, for this cycle’s Snatch variation, we will focus on the hang snatch. High hang or regular hang are fine, as long as you don’t drop the weight below the knee in the hang. Remember, start each rep from the hang, not the ground. If you drop the weight between reps, that’s fine. Just stand back up with it into the hang before going again. Focus here: violent hip extension and FAST drop under the weight.

WOD:

With a Running Clock complete:

Ten 80-yard shuttle sprints

Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Record fastest sprint

Cool Down:

Couch Stretch – 2 min per leg

OH Banded stretch x 2 min per side

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Shrugged.  Big things to remember, set up as if doing a clean.  Pull steady speed throughout, and finish in the jump position like you are about to clean the weight (but don’t do a clean.  If you can, you went too light)

WOD:

4 Rounds For Time:

10 Toe2Bar

15 Burpee Box Jump Over (24/20)

20 Alt Jumping Lunges

video courtesy of Gauntlet CrossFit

Scaling Options:

T2B -> K2E -> Hanging Knee Raise

BBJO -> 20/16

Jumping Lunge -> Lunge

Cool Down:

Reverse Hyper ext – 5X15

Roll out quads – 2 min ea

WOD:

32 Min EMOM:

Min 1 – 30 Double Unders

Min 2 – 50yd Farmers Walk (53/35)

Min 3 – 100M Run

Min 4 – 20 KB Swing (53/35)

Scaling Options:

DU -> 45 SU

KB weight -> as needed

Run -> 125M Row

Cool Down:

Roll out forearms

Leg Bleeds

S/S/S:

Front Squat

5X5

Increase weight ea set

WOD:

21-15-9:

Power Snatch (115/80)

Row (Cal)

HSPU

Scaling Options:

Barbell weight -> As needed

HSPU ->7-5-3 Wall Walks ->Pike Push Ups

Cool Down:

Banded Bully Stretch – 2 min per side

Banded Front Rack Stretch  – 2 min per side

WOD:

AMARAP 25:

400M Run

12 Feet Elevated Push Ups (45/25)

8 Chest2Bar Pull Ups

6 Cal Ski Erg

For the feet elevated push ups, place feet on top of plate, then perform push up.  Ensure chest touches the ground every rep.

Scaling Options:

Feet elevated Push Up ->Reg push up ->Push up off bench

C2B –> Chin above ->Body row

Cool Down:

Doorway stretch – 2 min per side

Calf Stretch on Rig – 2 min per side

S/S/S:

Power Clean + Hang Squat Clean

2X60%, 2X70%, 2X75%

*% based off 12 Oct

Video courtesy of Mike Fitzgerald.

WOD:

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 – Alt Dumbbell Snatch (60/40)

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 – Wall Balls (20/14)

So, begin the WOD with 20 Alternating DB snatches, then do 2 Wall Balls, then 18 Alt DB snatch, then 4 WB, etc…

Scaling Options:

DB weight –> as needed

WB -> 14/10

Cool Down:

Banded OH stretch – 1 min per side

Oly Wall Stretch – 4 min