pic courtesy of the CrossFit Games.  2-time 2nd Fittest Woman in the World, Tia-Clair Toomey will be representing her home country of Australia in the 58Kg women’s division for Weightlifting in the Rio Olympics on Monday.  Check your locallistings or log into the NBC Sports app to fins out when and give it a watch!

S/S/S:

Back Squat

5X5

Increase weight ea set

So, today starts up the next wave of strength work.  With the 5X5, start with a weight that the last rep of 5 does require a bit of effort, but is accomplishable.  Base your weight jumps off how that last rep feels

WOD:

400M run w/med ball (20/14) cash in

then…

3 Rounds

21 Wall Ball

15 HR push ups

9 sit ups w/med ball

Scaling Options:

Med ball – 14/12

HR push ups ->chest to deck push up ->push up off bench

X-tra:

Couch stretch x3 min per leg

Downward dog to cobra pose x20

WOD:

“Grace Meets Annie”

For Time:

6 Clean & Jerks (135/95)

50 Double Unders

50 Sit Ups

6 C&J (135/95)

40 DUs

40 Sit Ups

6 C&J (135/95)

30 DUs

30 Sit Ups

6 C&J (135/95)

20 DUs

20 Sit Ups

6 C&J (135/95)

10 DUs

10 Sit Ups

Scaling Options:

C&J – as needed.  Shoot for 75% of 1RM from 28Jul

DUs – 2XSUs

Sit Ups – Feet anchored sit ups

X-tra:

Cobra to downward dog x 20

OH banded stretch

WOD:

15Min AMRAP:

5 KB Cleans (per arm) 53/35

10 HSPU

20 KB Swings 53/35

200M Run

Video courtesy of CrossFit HQ.  Follow Jeff’s instructions for the one arm variation.  Do 5 reps with your right arm, then five with your left.  Don’t forget, this is an AMRAP, so don’t come out of the gates too quick.  The pace at the end should match your starting pace.

Scaling Options:

KB – as needed

HSPU – Pike Push up off box

Run ->250M row

X-tra:

Roll out t-spine area x30 passes

Forearm mash w/bar in rack

WOD:

Every 3 min for 15 min

3 Deadlifts 315/220

6 Chest 2Bar Pull Ups

9 Box Jumps 30/24

So, weights are heavy and movements are not easy, but you have a full 3 minutes per round. Chances are, you’ll finish each set with extra time left over, which you will use as rest.  Remember, you must completer all work for a set in that three minute window.  If you fail to complete everything in the 3-min period, at the end of the 3 min, start up the next round.  Note where you stopped on the previous round and hit that rep range on the next round

Scaling Options:

DL – 85% of 1RM

C2B ->chin over bar pull up ->Jumping C2B pull up ->Jumping Pull up

X-tra:

Reverse Hypers – 3X15

Heel cord mash x 2 min per

WOD:

Squat Clean/Hang Squat Clean

5/5/3/3/2/1/1/1

Increase weight each set

Video courtesy of
Gienah Barrera

So, one rep = 1 squat clean + 1 hang squat clean.  You can put the weight down between reps or go touch and go through the set.  The more hip drive you use, the les your arms will tire.  Don’t rush these, as you have all class to do them.  Make the form perfect each rep.

X-tra:

Oly Wall stretch x 5 min

Couch stretch x 2 min per leg

pic courtesy of
CrossFit Sun City

This week starts a de-load week. Lower volume.  Chances are, you’ll have spare time at the end.  Do extra mobility on days you have extra time. 

S/S/S:

Every 2 Minutes for 10min (so, 5 sets)

Power Snatch – 3 Reps

Increase weight ea set

Leave bar out after for WOD…

WOD:

3 Rounds For Time

20 Cal Row

10 Bar facing burpees

X-tra:

Clean Pulls – 3/3/3/3/3

Up weight ea set

3X max unbroken double unders

-rest as needed between attempts

S/S/S:

Jerk from blocks

5X5

Compare to 27June

WOD:

10 min AMRAP

20 KB swings (53/35)

15 double KB cleans

10 double KB Push press

Video courtesy of CrossFit HQ.  Kettlebell specialist Jeff Martone going over the double kettlebell clean

video courtesy of Fitocracy.  Quick demo for the double kettlebell push press.

Scaling Options:

KB weight – as needed

X-tra:

3 attempts Max reps unbroken strict Pull Ups

3 min break between attempts

S/S/S:

20 min to set 1RM Snatch

20min to set 1RM Clean & Jerk

Compare to 15June

See if the weeks of drills off blocks will help with the explosive hip extension.  Make it a great day!

X-tra:

Oly wall stretch – 3 min

Banded OH stretch – 2 min per

S/S/S:

Deficit deadlift (3″ block or plate)

5X5

Compare to 23June

Retest week!  Check your logs and see if you can up the weight used at the start of the cycle

WOD:

Every Minute On the Minute for 9 Min:

4 Deadlift @ 315/255

4 Hand stand push up

Point of the WOD is perfect mechanics each rep!

Scaling Options:

Deadlift – 90% or more of last set of deficit DLs

HSPU – 30 sec Handstand Hold

X-tra:

Reverse Hypers – 4 x 12

Hang from pull up bar – accumulate 2 min of hanging*

Each time you come off the bar, stop counting.  Start count back up once you are back on the bar

pic courtesy of CrossFit HQ

WOD:

“Small”

3 Rounds For Time:

Row 1000m

50 Burpees

50 Box jumps – (24/20)

Run 800m

Scaling Options:

If no row – run 800m

If no run – row 1000m

Box Jumps – 20/16

X-tra:

Roll out everything