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

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