Warmup:

200 Rope contacts

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Bergener W/U

S/S/S:

Snatch w/2 sec pause at bottom of knee

2×70%, 2×75%, 1X80%

Based of 1RM from 6Apr

WOD:

For Time:

Ring Dips -3-6-9-12-15

Pull-ups – 15-12-9-6-3

Scaling Options:

Clean weight ->> as needed

Ring Dips -> stationary dips -> box dips

Cool Down:

200M walk

Banded bully stretch x 2 min per side

Warmup:

250M Row

Twisting Lunge 30’

Inchworm 30’

10 push ups

10 kip swings

250M Row

Iron Cross x 5 per side

Scorpion x 5 per side

Dumbbell Warmup

WOD:

CASH IN :Row 400M Run

Then 2 Rounds For Tie

50 – DB Thrusters (35/25)

40 – DB Press (35/25)

30 – DB Front Squat (35/25)

20 – Alt DB Snatch (35/25)

10 – Chest 2 Bar Pull Ups

(20 min cap)

If the Open taught us anything, it taught us to get comfy using DBs in our workouts.

Scaling Options:

Run -> 500M Row

Dumbbell Weight -> As needed

Chest2Bar -> Chin Above Pull Ups -> Ring Rows

Cool Down:

Banded OH stretch x 2 min per side

Roll out quads/IT band

Warmup:

10 Cals on Assault or Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

Barbell Warm Up

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Although we don;t have the multi-grip bar like int he demo, use a regular bar for this movement.  Goal with the 5X5 is you should be putting in a bit of a struggle to get that last rep of each set done.  Add weight accordingly.

WOD:

21-15-9

Power Cleans (165/115)

Cals on bike*

Wall Balls (20/14)

*In the WOD, use either the assault bikes or air dynes.

Scaling Options:

PC -> as needed

Wall Ball -> 14/12

Cool Down:

Couch Stretch x 2 min per side

Tricep mash x 2 min per side

Warm Up:

50 Single Unders

10 kickers per leg

10 Russian Baby makers*

10 cherry pickers

5 back roll to v-sit

20 L-leg SUs

20 R-leg SUs

10 push ups

10 arm circles

20 DU or DU attempts

* Russian Baby Makers – also known as Squat2Stands –

Video Courtesy of: InvictusFitness

WOD:

30 min AMRAP:

25 yd Bear Crawl

20 butterfly sit-ups

25 yd Crab Walk

20 Hand Release Push Ups

25 Double Unders

Key to this one is to keep moving the whole time. Therefore, pace it out.

Scaling:

BF Sit Ups -> Feet anchored

Hand Rel Push ups ->regular push ups -> push ups off a bench

DUs -> Attempts through 25 rope contacts -> Penguin Jumps

Cool Down:

Thread the needle* x 10 per side

Doorway stretch x 2 min per side

Wrist stretch x 1 min per side

Video Courtesy of: Six Physio

Warm Up:

500M Row

10 Bow to Bends

10 back roll to V-sit

10 cherry pickers

Walking kicks 30’

2X10 empty bar RDLs

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X5

Increase weight ea set

This cycle, we will do 2-sec pause at the bottom of the knee on the deadlift. Demo’d here:

Video courtesy of Testosterone Nation

The reason for the pauses are to add time under tension. This will make it so you maintain proper body position with heavier weights. We’ll see this on our DLs, Snatches, Cleans, and Back Squats this cycle. So, with the DLs, pull off the ground and to the bottom of your knee, hold there for a 2-count (one-one thousand, two-one thousand), then finish the lift. I would not do these as touch and go reps in the set. Rather, reset at the bottom of each rep.

WOD:

Every 3 minutes for 15 min:

500m Row Sprint

Rest for remainder of each round

Post fastest time

See if you can PR your 500M row!

Scaling:

If medically, you can’t row, choose either assault bike or ski erg

Cool Down:

Reverser hypers – 4X12 Increase weight ea set

Roll out lats

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 7Feb2017

Final re-test for this session!  Next week starts a whole new cycle of Strength Movements!

WOD:

“Elizabeth”

21-15-9

Squat Clean (135/95)

Ring Dips

Yes, the cleans are Full Squat Cleans in the WOD.

Scaling Options:

Clean weight -> as needed

Ring Dips -> stationary dips -> box dips

Cool Down:

Couch Stretch x 3 min per leg

Tricep mash x 2 min per arm

Warm Up:

200M run w/med ball

Teams up, stand 10’ apart:

10 med ball chest passes

10 med ball side passes

10 med ball granny shots

10 wall ball passes

Barbell W/U*

* With empty bar, perform 3 reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from mid thigh, squat clean from shin

WOD:

For time:

75 wall balls (20/14)

2 Squat Cleans (225/155)

50 wall balls (20/14)

4 Squat Cleans (225/155)

25 wall balls (20/14)

6 Squat Cleans (225/155)

Scaling:

WB -> 14/12

Squat Cleans -> 80% of 1RM (if 225/155 is less than 80% of your 1RM, then scale up to 80%)

Cool Down:

Pigeon pose x 2 min per side

Leg bleeds x 3 min

Warm Up: 

25 Cal Row

Bear crawl 30’

Alt walking toe touch 30’

Arm circles x10 per side

Over and backs x20

Kip swings x10

Bergener w/U*

Video Courtesy of: CrossFit Weightlifting Trainer Course

S/S/S: 

Power Snatch

5X1 As Heavy As Possible

WOD:

10,9,8,7,6,5,4,3,2,1

Row for cals

Muscle Ups

Time cap = end of class

Scaling:

MUs ->2 burpee to kipping pull up per MU

Cool Down:

Banded bully stretch x 2 min per side

Banded tricep stretch – 2 min per side

Warm Up:

Blind Rowling for 5 rounds*

DU practice

For blind Rowling, do one normal round of rowling (jump on rower, try to row EXACTLY 100M. Any meters above or below 100 = your number of burpees to perform). After the first round is complete, and any burpees that were given are done, do the next 4 rounds with the monitor turned up to the ceiling, so you can see the number. Your goal and the penalty for any meters above or below 100M stays the same.

WOD:

Teams of 2:

3 Rounds:

50 Cal Row

800M Run*

150 Double unders

Only one team member working at a time

* runs MUST be broken up in 200M sprints

Scaling:

Run ->1K Row

DU – 2X SU -> Penguin Jumps

Cool Down:

Calf stretch on rig x 2 min per side

Oly wall stretch x 5 min

Video Courtesy of: Barbell Shrugged

Warm Up:

20 kickers per leg

20 Russian Baby makers*

10 fire hydrant circles (ea direction) per leg**

Inchworm 30’

10 Twisting Push Ups

10 PVC pass thru

10 lunges w/PVC overhead

Video Courtesy of: InvictusFitness

Video Courtesy of: FourHourBody

S/S/S:

Front Squat

10,9,8,7,6

Increase weight ea set

WOD:

15 Min AMRAP:

25 GHD sit-ups

400M Run

20 plate OH walking lunges (45/25)

Don’t let the elbows bend during the OH walking lunges. The second the arms bend, the weight becomes unstable OH. Not good.

Scaling:

GHD ->Ab mat sit up

Run-> 500M Row

OH walking lunge ->35/15 ->25/10

Cool Down:

10 Downward Dog to Cobra

Couch stretch x 2 min per side