20180112

S/S/S:

Pausing (2 sec at knee) Snatch

2X70%, 2X75%, 2X80%

based on 13Dec 1RM

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! as you drop under the bar and catch at the bottom of the OH squat.

WOD:

EMOM 6 min

Odd – 10 Front Squat (155/110)

Even – 100 M Run

Rest 2 min, then…

EMOM 8 min

Odd – 35 GHD Double Unders

Even – 7 Russian Kettlebell Swings, (70/53)

Scaling Options:

FS -> 135/95 ->115/85

Run-> 125M Row

GHD -> Ab Mat sit up

KBS -> 53/35 ->35/25

Cool Down:

Leg Bleeds – 2 min

Banded hamstring stretch – 2 min per

20180111

WOD:

“Cindy”

AMRAP 20 min

5 pull ups

10 push ups

15 air squats

Scaling Options:

Pull ups-> seated bar pull ups

Push up-> off box

Air Squat -> to depth

Cool Down:

Banded OH stretch – 2 min per

Oly Wall Stretch – 4 min

20180110

S/S/S:

High Bar Back Squat

3X5

Increase weight ea set

Keep the torso upright through the movement and make sure the bar is higher on the traps than your normal back squat (but not sitting on neck)

WOD:

AMRAP 15 min:

3 Power Cleans (165/115)

3 Box Jump (30/24)

3 Muscle ups

20 Cal Row

Scaling Options:

Bar weight -> as needed

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

Muscle Ups -> 3 burpee to kipping pull up -> Burpee to body row

Cool Down:

Couch Stretch – 3 min per side

Doorway stretch – 2 min per side

20180109

WOD:

Partner WOD*

For Time:

200M Run

20 Pull Ups

400M Run

40 Burpees

600M Run

60 Ab Mat Sit Ups

400M Run

40 Box Jumps (24/20)

200M Run

20 Toe2Bar

*Runs are done together, all other movements, splits reps as needed

Scaling Options:

Run –> Row 250, 500, 750 respectively

Pull Ups -> seated bar pull ups

Box Jumps -> 24/20

T2B -> K2E->Hanging knee raise

Cool Down:

Calf stretch on rig – 2 min per side

Pigeon pose on box – 2 min per side

20180108

S/S/S:

Deadlift

3X5

Increase weight ea set

Less sets should translate to higher weight used per set. Try using the highest weight you used in 5X5 week by your second set.

WOD:

“Randy”

For Time:

75 power snatches (75/55)

Pic courtesy of CrossFit HQ. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Start your week off with a Hero WOD! This is meant to be fast, but don’t turn it into rounding your back and stiff-leg-deadlifting the weight each rep. Use proper positioning and hip extension!

Scaling Options:

Bar weight -> As needed

Beginners, do hang power snatch

Cool Down:

Hang from rings – 2 min

Roll out low back

20180105

S/S/S:

EMOM 10

Odd – 1 Rope Climb

Even – 10 Burpees

5 min break, then….

WOD:

For Time:

400M Run

10 Cal Assault Bike

200M Run

20 Cal Assault Bike

100M Run

40 Cal Assault Bike

Scaling Options:

Assault Bike -> rower

Run -> Ski erg same distance

Cool Down:

Couch stretch – 2 min per leg

Banded hamstring stretch – 2 min per

20180104

S/S/S:

BTN (Behind The Neck) Split Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Notice the bar path in her reps. The bar never goes forward or back. It goes straight up, staying in line with the shoulders and hips.

WOD:

36-28-20-12

KB Swings (53/35)

Box Jumps (24/20)

Scaling Options:

KB -> as needed

Box Jumps -> 20/16

Cool Down:

Banded OH stretch – 2 min per

Lacrosse ball mash on bottom of foot – 2 min per side

20180103

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

20180102

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