S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 16Jun

WOD:

15 Min AMRAP:

10 GHD Sit Ups

20 Walking DB Lunge (50/35)

30 Double Unders

On the DB lunge, the DBs need to be held at shoulder height.

Scaling Options:

DUs -> Attempts through 60 rope contacts -> penguin jumps

GHD -> ab mat sit up

DBs -> as needed

Cool Down:

Reverse Hyper Extensions 4X20

Calf stretch on rig – 1 min per side

Pic courtesy of CrossFit HQ.  Congrats to Tia-Clair Toomey and Mat Fraser for being crowned the Fittest Woman and Fittest Man, respectively, at the 2017 CrossFit Games.  Looking forward to next year already!

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 14June2017

Re-test Week!  If you have hit each piece of the current strength cycle, then each set of your 5X5 should be heavier than when we did this on 14June.

WOD:

For Time:

25 Burpee  Box Jump Overs (24/20)

followed by..

5 Rounds of ‘Cindy”

followed by…

25 Burpee Box Jump Overs (24/20)

*1 Round of Cindy=5 Pull Ups/10 Push Ups/15 Air Squats

Scaling Options:

BBJO – 20/16

Pull ups -> Ring Rows

Push Ups – PU off bench

Air Squats – to depth

Cool Down:

Couch Stretch x 2 min per leg

Door way stretch x 2 min per side

pic courtesy of 31Heroes.org

WOD:

“31 Heroes”

Partner WOD

31 Min AMRAP:

8 Thrusters

6 Rope Climbs (12 Ft)

11 Box Jumps (30/24)

*Partner one starts with Thrusters.  Partner 2 begins a 400M run w/a sandbag (40/20).  When partner 2 returns from the run, partner 1 grabs the sandbag and begins 400M run, while partner 2 continues the workout where partner 1 left off.  Partners continue to switch off throughout the duration of the WOD.

Thruster Weight:

Elite – 155/105

Advanced – 135/95

Scaled – 115/85

Scaled2 – 95/65

Scaling Options:

Thrusters -> If below scale 2, as needed

Rope Climbs 2X rope walks

Box Jumps ->26/22 -> 24/20

Sandbag -> as needed

Cool Down:

Roll out forearms

Pigeon pose – 2 min per leg

Roll out back

Don’t forget, tomorrow is our “31 Heroes” event.  If you haven’t signed up your team of two yet, please see Sherri ASAP!

Warmup:

5 cals on ski erg

10 one-legged RDL to kick

10 Squat2Stands

5 cals on assault bike

10 push ups

10 thoracic high fives

10 empty bar strict press

5 empty bar push press

S/S/S:

Push Jerk

10,9,8,7,6

Increase weight every set

This piece of the strength cycle will help build up muscular endurance.  Grind through those long sets.  Make sure you make weight increases properly to push yourself.  If the set of 10 felt easy, you went way too light.

WOD:

Every Minute On the Minute for 16 Min:

Odd Minutes: 10 Pistols

Even Minutes: 200M Row

Scaling Options:

Pistols -> banded pistols

video courtesy of CrossFit Invictus

Row ->200M run

Cool Down:

Ankle mobility – 10 min

Childs pose – 2 min

Warmup:

3X Jog 30’/Back Pedal 30’

High knees 30’

Butt Kickers 30’

Knee hug to hip opener 30’

Reverse lunge 30’

Inchworm 30’

Calf stretch on rig x30 sec per side

WOD:

For Time:

400M Run

2K Row

400M Run

2 Mile Assault Bike

400M Run

500M Ski Erg

400M Run

Scaling Options:

For every 400M run ->500M on rower or .7M on Assault Bike.

Cool Down:

Roll out hamstrings and glutes

OH banded stretch

Warm Up:

2X

-250M Row

-5 vertical jumps

-5 iron cross per leg

-5 scorpion per leg

then…

10 Twisting push ups

10 kip swings

3 wall walks

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

This piece of the strength cycle will help build up muscular endurance.  Grind through those long sets.  Make sure you make weight increases properly to push yourself.  If the set of 10 felt easy, you went way too light

WOD:

8 Rounds of 20 sec work, 10 sec rest of

Box Jumps (24/20)

followed by…

8 Rounds of 20 sec work, 10 sec rest of

HSPU

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Pull Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Plyo Push ups(45/25 plates)

No rest between movements

Score = total reps

Video courtesy of Paradiso CrossFit

Scaling Options:

BJ -> 20/16

HSPU -> Wall Walks -> Pike Push Ups

Pull Ups -> Body Row       ->Supine Ring Rows

Plyo Push Up -> chest to deck push up

Cool Down:

Pigeon pose – 2 min per side

Reverse Hyperextensions – 3X12

Warm Up:

50 Single unders

25 L-leg SUs

25 R-Leg SUs

25 DUs (or attempts)

Partner med ball w/u

Plate G2OH practice

WOD:

25 Min AMRAP:

50 Double Unders

15 Wall Balls (20/14)

400Run

20 Plate Ground 2 OH (45/25)

video courtesy of CrossFit J19.  Quick tutorial on plate G2OH

Scaling Options:

DUs -> attempts through 50 rope contacts -> 50 Penguin Jumps

WB -> 14/12

Run ->500M Row

Plate wt -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Downward dog to cobra – 20 times

Warm Up:

500M Row

Twisting lunge 30’

Heel2Toe 30’

Cobra to downward dog x10

Squat to Stand x20

Torso twists x10

Kipping swings x 10

S/S/S:

Back Squat

10,9,8,7,6

Increase weight ea set

This piece of the strength cycle will help build up muscular endurance.  Grind through those long sets.  Make sure you make weight increases properly to push yourself.  If the set of 10 felt easy, you went way too light.

WOD:

EMOM 15

Min 1 – 120′ Farmers carry (70/53 KB per arm)

Min 2 – 150M Row

Min 3 – 10 Toe 2 Bars

Scaling Options:

KB wt -> as needed

T2B -> K2E -> Hanging Knee raise

Cool Down:

Back roll to V-sit x 20

Couch stretch – 2 min per side

Warm Up:

400M Indian Run

Duck Walk 30’

One-leg RDL to kick 30’

Side lunge 30’

Inchworm 30’

10 sit ups

Barbell w/u

WOD:

Happy Birthday Taylor Keller!

For Time:

2-4-6-8-10-12-14-16-18-20-22-24 – Hang Power Clean (115/80)

24-22-20-18-16-14-12-10-8-6-4-2 – Ab Mat Sit Ups

So, start with 2 Hang Power Cleans, then 24 ab mat sit ups, then 4 hang power cleans, then 22 ab mat sit ups…etc until the last set is 24 hang power cleans and 2 ab mat sit ups.

Scaling Options:

Bar weight -> as needed

Ab mat Sit up ->feet-anchored sit up

Cool Down:

Roll out forearms – 2 min per arm

Downward dog to cobra (slow) x20

Warm Up:

250M Row

Inchworm 30’

Broad Jump 30’

10 Air Squats

10 goblet squats w/light KB

10 KB deadlifts

10 twisting push ups

20 arms circles

KB snatch practice

Barbell w/u

S/S/S:

Clean + High Hang Clean

5X1 As Heavy As Possible + 1 Jerk at the end of ea set

WOD:

3 Rounds:

10 Alt KB Snatch (53/35)

20 steps – Walking OH KB lunge – (switch arms after 10 steps)

30 KB Swings

video courtesy of Jason Demelo.

Scaling Options:

KB wt -> as needed, you must use the same KB for all 3 movements.

Cool Down:

Banded OH Stretch – 2 min per side

Pigeon pose – 2 min per side