WOD:

25 Min AMRAP:

400M Sand bag run (40/20)

30 GHD sit Ups

20 Hang Power Cleans (135/95)

Scaling Options:

Sandbag ->swap out for lighter med ball

GHD –>Ab Mat sits ups

HPC -> as needed

Cool Down:

Cobra to Downward Dog x 20

Roll out forearms

S/S/S:

Bench Press

5X5

Increase weight ea set

This will be the “push” strength piece for this cycle.  Remember to have good set up.  Video courtesy of CrossFit HQ.

WOD:

For time:

21-15-9*

Deadlifts (250 / 150)

Bar facing burpees

*20 Pull Ups at the end of each round

Scaling Options:

DLs -> as needed (shoot for 75-80% of 1RM)

Pull Ups -> Body rows

Cool Down:

Reverse Hyper Ext 4×15

Doorway stretch x2 min per side

WOD:

“Four”

4 Rounds For Time:

400M Run

40 Double Unders

400M Row

Scaling Options:

Run –> 500M Row

DUs –> DU attempts through 40 rope contacts ->penguin jumps

Cool Down:

Calf stretch on rig x 2 min per side

Roll out quads – 20 passes a leg

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. Our pulling movement for this cycle will be the sumo deadlift.   As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day.

WOD:

For Time:

24 ring push-ups

15 Jumping Air Squats

20 burpees

18 ring push-ups

18 Jumping Air Squats

20 burpees

12 ring push-ups

21 Jumping Air Squats

20 burpees

Scaling Options:

Ring Push Ups -> push ups on the ground

Jumping Air Squat->Air Squat

Cool Down:

Pigeon pose – 2 min per leg

Roll out glute/hamstrings

Banded pec stretch x 2 min per side

WOD:

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX weight – 155/105

Compare to 24Oct2016

Scaling Options:

Bar weight -> As needed, but must use same weight for all movements

Cool Down:

Reverse hyperextensions – 3×10

Roll out back

S/S/S:

Overhead Squat

5X5

Increase weight ea set

And so begins our next cycle of strength movements with a 5X5 on Overhead Squats.  As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day.

WOD:

CF Games 2016 Climbing Snail (modified with Tire)

3 RFT:

400m Run

2 Rope Climbs

Tire Flip 20 yds

2 Rope Climbs

Scaling Options:

Run ->500M row

Rope climbs -> 2 rope walks per rope climb

Tire Flip -> pair up and o partner flips

Cool Down:

OH banded stretch – 2 min per side

Roll out forearms

WOD:

Every 2 minutes for 20 minutes:

200M Run

10 Burpees

2 min break, then…

Every minute on the minute for 10 minutes:

3 Ring Muscle Ups

So, for the first piece, in 2 minutes, complete a 200M run and 10 burpees.  Any time left over is rest.  You’ll do that 10 times. After your 2 minute break, then perform 3 ring muscle ups every minute.  Any time left over per minute is rest.

Scaling Options:

Run ->250M row

Ring Muscle Ups -> Bar Muscle Ups -> Burpee to kipping CTB pull ups->Burpee to kipping pull up->Burpee to jumping pull up

Cool Down:

Doorway Stretch x 2 min per side

Calf stretch on rig – 1 min per side

S/S/S:

Power Clean + Front Squat

2X60%, 2X70%, 2X75%

% based of 1RM from 10Aug2017

video courtesy of Will Flemming

On this cycle, we will focus on fast, precise power cleans followed by a good front squat.  1 power clean + 1 front squat = 1 rep.  You can try going touch and go, but if form begins to break down, drop the bar after every front squat and re-set before doing next power clean in the set.

WOD:

12 Min AMRAP

8 Front Squats (155/105)

40 double unders

Scaling Options:

Front Squat ->as needed (goal is go unbroken)

Double Unders -> Attempts through 40 rope contacts -> 40 Penguin Jumps

Cool Down:

Front Rack Stretch x 2 min per leg

Heel cord mash x 2 min per side

S/S/S:

Push Jerk

5X5

Increase weight ea set

Compare to 22Jun

Last day of Re-Test Week!  If you hit each piece of this strength cycle, then the goal is to go heavier on each set compared to your 22Jun numbers.  Get strong!

WOD:

For Time:

400M Run

-Minute Break

400M Ski Erg

-Minute Break

500 Row

-Minute Break

.7 Mile Assault Bike

If there are more than 4 people in a class, have folks start on different movements so there isn’t a traffic jam at the ski ergs or assault bikes.

Scaling Options:

Run –> 500M Row

Cool Down:

Roll out heel cord

Pigeon pose – 2 min per leg

Roll out glute/hamstrings

pics courtesy of The CrossFit Games.  Hitting a 270 pound Snatch as a teen, very impressive…

…dabbing after you hit it?  Kinda dumb in my opinion.  Thoughts?

WOD:

20 Min to Set 1RM Snatch

Compare to 8Jun

then…

20min to set 1RM Clean & Jerk

Compare to 8Jun

Cool Down:

Roll out anything that hurts