NOTE: No classes today, and gym is on Holiday Hours, so please plan accordingly.

WOD:

6 Rounds For Time – 20 Min CAP

155/110 weight on bar

5 Squats Cleans

10 Front Squats

5  Push Press

This’ll be a heavy grinder.  Goal is to make it under the cap, so make sure you can handle the weight in that time frame.  If it takes you 5 minutes to do one, round, you went WAY too heavy.

Scaling Options:

Bar weight -> As needed, but must use same weight for all 3 movements

Cool Down:

 Banded Quad Stretch x 2 min per leg

video courtesy of Alanna Colon

Banded Tricep stretch x2 min per arm

video courtesy of RFT Coaching

S/S/S:

Back Squat

10,9,8,7,6

Increase weight ea set

WOD:

Every 3 Minutes for 15 Min

Row 500m

If you finish the row before the 3 min time limit per ound, the remaining time is rest.

Scaling Options:

Row -> ski erg

Cool Down:

Oly Wall Stretch

video courtesy of Pardiso CrossFit.  Spend a good 5 minutes in this position.

S/S/S:

Push Press

10,9,8,7,6

Increase weight ea set

This week’s push press will push muscular stamina.   High reps, so weight won’t be as heavy as the last few times, BUT still use a weight where the last rep or two per set are a bit of a struggle

WOD:

10 Min AMRAP:

7 Burpee Box Jump (24/20)

7 Shoulder to overhead (95/65)

Scaling Options:

BBJ ->20/16

S2OH ->as needed

Cool Down:

3 sets 10 reps stationary dips

OH banded stretch x2 min per side

WOD:

“When Annie met Fran”

For Time:

50 DUs

21 Thrusters

50 Sit Ups

40 DUs

21 Pull Ups

40 Sit Ups

30 DUs

15 Thrusters

30 Sit Ups

20 DUs

15 Pull Ups

20 Sit Ups

10 DUs

9 Thrusters

10 Sit Ups

9 Pull Ups

A little mash up of two benchmarks. Enjoy!

Scaling Options:

DUs –>DU attempts(cut number in half ea set) ->Penguin Jumps*

video courtesy of WOD Prep

Bar weight -> as needed

Pull Ups ->ring rows

Sit Ups –>Feet anchored sit ups

Cool Down:

Heel cord mash x2 min per leg

Leg bleeds x 4 min

S/S/S:

High Hang Squat Clean

5X1+ 1 Jerk –  As Heavy As Possible

Increase weight ea set

This is our last session of high hang squat cleans before we go for a new 1RM on Clean and Jerks next week (not to mention Snatch).  Get 5 good heavy singles.  Get comfortable at the bottom position, and make sure the torso stays upright.

WOD:

5 RFT

Run 200m

10 Back Squat – 135/115

Scaling Options:

Run->250M Row

Back Squat ->as needed (goal=unbroken at least first 3 sets)

Cool Down:

Calf stretch on rig x2 min per side

Couch Stretch x 3 min per side

S/S/S:

Deadlift

10,9,8,7,6

Increase weight ea set

This week’s deadlifts will push muscular stamina.   High reps, so weight won’t be as heavy as the last few times, BUT still use a weight where the last rep or two per set are a bit of a struggle

WOD:

“Sinister Six”

6 Rounds:

6 Pull up

6 Push up

6 Box Jump Over (30/24)

6 Toes to bar

6 Burpee

6 Hand Stand Push up

Scaling Options:

Pull Up –> Jumping pull ups

Push up-> off bench

Box Jump Over ->24/20

T2B->K2E->laying T2B

HSPU ->2wall walks->pike push ups

Cool Down:

2x Max Reps Unbroken strict Chin Ups

2x Max reps Unbroken Strict mixed grip (one

over one under) pull up

WOD:

20 Min AMRAP:

5 Tire Flips

10 Tire Jump Throughs

20 KB Swing 53/35

Nothing ends a week better than some good ol’ strongman work!  Luckily, we have a good assortment of tires to choose from.  For the tire jump throughs, they are performed one of two ways.  1)The athlete jumps right into the middle of the tire and jumps right out or 2)Athlete jumps on top of tire edge, hops in the middle, hops on top of the far side edge of the tire, and hops off.  Remember, the jumps mean both feet leave the ground at the same time and land at the same time.  If there is any stepping up, that is considered scaled. You CAN step down and still be RX.

For Tire Flipping Technique (video courtesy of CrossFit HQ)…

Scaling Options:

Tire flips -> lighter tire

Tire jump throughs -> step throughs

KBS ->35/25

Cool Down:

3 Rounds Not For Time

10 Toe through rings

10 Cobra to Downward Dog

S/S/S:

High Hang Squat Snatch

5X1 As Heavy As Possible

Increase weight ea set

This will be the last session of high hang squat snatch before going for a 1RM, so looking for 5 good heavy singles.  They do not have to be 1RMs, but heavy enough to push, but make them look perfect!  Should see a violent hip extension before driving the body UNDER the bar.

WOD:

1K Row Cash In

followed by:

3 Rounds

10 Ring Dips

15 Box Jumps(24/20)

Scaling Options:

Ring Dips -> Stationary Dips -> Dips off a bench

Box Jumps -> 20/16

Cool Down:

Butterfly Pull Up Progression

video courtesy of Gymnastic WOD.  Time for some skill practice.  I know lots have been looking to try to dial in butterfly pull ups.  Follow the instructions here.

WOD:

Every 2 Min for 20 Min:

20 Double Unders

10 Dead lift 185/130

5  Pull Ups

Scaling Options:

DUs –>10 DU attempts ->

20 Penguin Jumps*

Bar weight -> as needed

Pull Ups ->10 ring rows per round

*For the Penguin Jumps (video courtesy of WOD Prep)

Cool Down:

Reverse hyperextension: 3×12

Roll out t-spine 30 passes

S/S/S:

Back Squat

5X3

Increase weight ea set

WOD:

8 Rounds For Time – 12 Min CAP

3 Power Snatch 95/65

6 Overhead Squat 95/65

9 Handstand Push Ups

Scaling Options:

Bar weight –> As Needed

HSPU –> 3 wall walks per round->Pike Push Ups

Cool Down:

Banded Bully Stretch – 2 min per side

video courtesy of Self Holistic Health

Roll Out quads and IT band x 10 passes ea