WOD:

20Min AMRAP

200M Run

24 Med Ball Cleans (20#/14#)

12 Box Jump Overs (24”/20”)

For the Box Jump Overs, you don’t have to open the hips at the top.

For the med ball cleans (video courtesy of CrossFit HQ)…

Scaling Options:

Run – 250M Row

MB Cleans (14/12)

BJ Overs – 20/16

Cool Down:

100M walk

Calf Stretch on Rig – 2 min per side

Leg Bleeds – 5 min

For those not familiar, leg bleeds are when you lay on the floor with you legs going up a wall.  Have your butt right where the wall and floor meet.   Just leave your legs pointing up and slightly out. This is to let the blood flow back into the rest of the body..and you get to lay down for a little bit!

S/S/S:

High Hang Squat Snatch

5X5

Increase Weight Ea Set

video courtesy of Mako Athletics.  Quick look at the High Hang Snatch.  The goal for our sets today is the Squat Snatch variation.  If You are not stable in the OHS bottom position, we will first perfect the high hang power snatch.  Also, Hold onto the bar for all 5 reps each set.

WOD:

4 Min AMRAP Ski Erg (cals)

1 Min break

4 Min AMRAP Row (Meters)

1 Min Break

4 Min AMRAP 30′ Shuttle Runs

Score = Ski Erg Cals + Rowing meters + 30 foot shuttle runs (ea 30′ run = 1 rep)

Scaling Options:

Ski Erg – Air Squats

If athlete can’t run, they will row a second time

Cool Down:

Banded OH distraction x 2 min per side

video courtesy pf Power Speed Endurance

Banded hamstring stretch2 min per side

video courtesy of Grind House CrossFit

S/S/S:

OHS

5X5

Increase weight ea set

Compare to 29Sept

WOD:

10 Min AMRAP:

2 Bar or Ring Muscle ups

4 HSPU

6 Burpee Box Jumps (30/24)

On the HSPUs, if you have a mat under your head, please put a 25# on both sides of the mat so you are even with the mat.  We are going to break away from calling doing HSPUs on an ab mat with nothing under your hands RX’d.  Need even surfaces.

Scaling Options:

MUs -> 3 pullups and 3 ring dips for every 1 MU ->3 ring rows+3 ring dips

HSPU-> Pike Push Up off box

BBJ –  height as needed(make it higher than used in normal BJ WODs)

Cool Down:

Heel cord mash x 2 min per side

Banded shoulder distraction x 2 min per side

WOD:

2-4-6-8-10-12-14-16-18-20

Cals on Ski Erg

4-8-12-16-20-24-28-32-36-40

Goblet Squat (53/35)

So, start with 2 cals on the ski erg, followed by 4 goblet squats, then 4 cals on the ski erg, then 8 goblet squats, etc…

Scaling Options:

Goblet Squat -> As needed

Cool Down:

Pec Stretch on Rings 2 min

Video courtesy of CrossFit Bolton

Couch stretch x 2 min per side

WOD:

5 Rounds For Time:

15 Power Cleans (135/95)

30 Box Jump Overs (24/20)

60 Double Unders

For the Box Jump Overs, you don’t have to open the hips at the top.

Scaling Options:

PC: 95/65

BJO: 20/16

DU: 2:1 SU Ratio

Cool Down:

10 min to find max height Box Jump

Heel cord mash – 3 min per side

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 28Sept

WOD:

For Time:

250m row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

100M run

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Squats

250m row

Scaling Options:

Air Squats –> To ROM

Push Ups –> off a bench or box

Pull ups –> Ring Rows

Cool Down:

200m on Ski Erg at easy pace

Banded bully stretch x2 min per side

Oly Wall Stretch x 3 min

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 23Sept

WOD:

10,000 /8,000 Pound Deadlift

(Pick a weight and try to stick with it. Lift it until you exceed the goal total weight.)

EX – I pick 225# DLs.  At rep 45, I have exceeded lifting a total of 10,000 pounds (If female, it would have been to 8,000)

Scaling Options:

8000/6000 total

Cool Down:

Reverse Hyperextensions – 4×20, no weight

Still confused on how to use the Reverse Hypers (we’re lucky to have them!), check this out…

video courtesy of WestSide Barbell

Hang from pull up bar – accumulate 4 min of hang time.

NOTE:

The Warrior PT Tent is on Holiday Hours for Veterans Day

WOD:

50 Double Unders

50 yd Bear Crawl (25 down/25 back)

100 Double Unders

250M Row

500M Ski Erg

250M Row

100 Double Unders

50 yd Bear Crawl (25 down/25 back)

50 Double Unders

Scaling Options:

DUs -> 2:1 SU ratio

Cool Down:

Heel cord mash x 2 min per side

Banded shoulder distraction x 2 min per side

WOD:

Every 3 minutes for 24 Minutes

10 GHD Sit-ups

5 Dumbbell Ground2OH (50/35)

2 Rope Climbs

Scaling Options:

GHD ->Straight Leg Sit Ups (put plates on a bar, have bar right over knees) -> Ab mat sit ups ->Feet anchored sit up

Rope Climb – 3 rope walks per climb

Cool Down:

Roll out forearms

Cobra pose to downward dog x10

S/S/S:

20 Min to set Snatch 1RM

20 Min to set Clean & Jerk 1RM

Compare to 15Sept

Scaling Options:

N/A

Cool Down:

Reverse hyperextensions 3×20 – increase weight ea round

Banded OH stretch x 2 min per side