Saturday’s Comp at CrossFit Unwavering is filling up fast!!!
If you want to join for a great cause please sign up ASAP! The cutoff to sign up is THURSDAY 2/9 at MIDNIGHT!!!
The women’s SCALED division is almost full!
If you want to participate but don’t have a partner please mention in your email and they will do their best to help!!!!
To sign up email:
Jimmy@crossfitunwavering.com

***CUTOFF THURSDAY 2/9 at MIDNIGHT!***

WOD:

“Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean

Front Squat

Push Press (have bar land behind head, in rear-rack position)

Back Squat

Behind the Neck Push-Press (have bar land on chest, in front-rack position).

Video courtesy of CrossFit HQ.

As mentioned above, one rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press.  The kicker is, you cannot let go of the bar during a set (7 reps).  When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground.  Also, the clean and the front squat cannot be combined.  You must fully open the hips at the finish of the power clean before starting your front squat.  But, you are allowed to combine the Front Squat and Push Press into a Thrusters.  Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can.  I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat.  You will do a total of 5 sets of 7 reps.  Rest as much between sets, and increase weight each set.

Compare to 30June2015

Scaling Options:

N/A

Cool Down:

DeFranco “Limber 11”

video courtesy of Joe DeFranco

S/S/S:

Power Clean

5X5+1 Split Jerk

Increase weight ea set

Video courtesy of Rogue Fitness.  Since it is power, no full squat on the cleans. Focus on sticking the landing and shooting the elbows in front of the bar as fast as possible. The reps do not have to be touch and go, but do not wait more than 4 seconds between reps during a set.   At the end of each set, do 1 Jerk.

WOD:

4 Rounds:

250M Row

30 Double Unders

20 Air Squats

Log your results to Beyond the Whiteboard.  Don’t have an account?  Email us and we’ll set you up.  It’s FREE!

All-out cardio and gymnastics WOD!

Scaling Options:

DUs -> Penguin Jumps -> DU attempts

Cool Down:

Banded tricep stretch x 2 min per

Roll out quads

WOD:

“Diane”

21-15-9

Deadlift (225/155)

Handstand Push Ups

Compare to 23Dec2014

Scaling Options:

DL – as needed

HSPU – >7-5-3 Wall Walks -> Pike Push Ups

Cool Down:

3X12 Reverse Hyperextensions

Add weight ea set

Banded OH stretch – 2 min per side

S/S/S:

Bench  Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  In this video, some good tips from Shane and Laura Sweatt.  Make sure set up is correct before lifting.  Always have four hands (yours and the person lifting off) on the bar at liftoff and when you rack the bar. Get a couple good warm up sets in, then same rules as our other 5X5 lifts.  Increase weight each set.  Make sure the last rep or two of each set really makes you work to complete.

WOD:

15 Min AMRAP:

15 Cal Row

30 KB Thrusters (one ea hand 35/25)

45 Ab Mat Sit Ups(RX+ GHD Sit Up)

Scaling Options:

KB Thrusters -> as needed

Ab mat Sit ups -> Feet anchored

Cool Down:

Hang from pull ups bar – 2 min

Couch stretch x 2 min per side

WOD:

Every 4 mins for 24 mins do:
Run, 200 m
20 Wall Balls, 20/14 lbs

Log your results to Beyond the Whiteboard.  Don’t have an account?  Email us and we’ll set you up.  It’s FREE!

Scaling Options:

Run –> 250M row

WB -> 14/12

Cool Down:

Downward dog to cobra x20

Calf stretch on rig x 1 min per side

S/S/S:

Clean Pulls

2×75%, 2×80%, 1X90%

Based off 1RM C&J from 19Jan

Video courtesy of Catalyst Athletics.  Set up like doing a clean, pull the bar from the ground all the way to mid thigh, then explosively extend the hips, and shrug at the top. Set %s off your 1RM Clean & Jerk from 19Jan2017.

WOD:

For Time:

21 Pull Ups

21 Hand Rel Push Ups

15 Chest 2 Bar Pull Ups

15 Burpees

9 Ring Muscle Ups

9 Burpee over Box Jump (24/20″)

Log your results to Beyond the Whiteboard.  Don’t have an account?  Email us and we’ll set you up.  It’s FREE!

Scaling Options:

Pull Ups ->Jumping Pull Ups* ->Ring Rows

Push Ups ->off bench

C2B -> Chin Above

Ring MU –> Jumping MUs ->MU transitions

BBJO – 20/16

Cool Down:

Door way stretch – 1 min per side

Roll out T-spine – 20 passes

S/S/S:

Overhead Squat:

5,5,3,3,2,1,1,1,1

Yes, only lifting today.  Focus on being successful in all reps.  Therefore, choose your weights wisely.  If you hit a PR, awesome!  If not, at least aim for no misses.  Little clip with some good tips from one of the CF great…

Video courtesy of CrossFit HQ.

Cool Down:

500M Ski erg, slow pace

Roll out what hurts

S/S/S:

10 Min of Skin the Cat Practice

Video courtesy of Mobility WOD.  K-Starr and Carl Paoli going over shoulder mobility and benefits of Skin the Cat.

WOD:

4 Rounds:

4 Min to do…

500M Row

Max Reps – Burpee Box Jump Overs(24”/20”)

Score = Total Burpee Box Jump Overs

Rest 4 min between round

Scaling Options:

BBJO -20”/16”

Cool Down:

Doorway stretch – 2 min per side

Heel cord mash – 2 min per side

WOD:

EMOM for 20 Minutes move from station to station:

Max Reps – Wall Ball (20/14)

Max Reps – KB swing (53/35)

Max Reps – Double Unders

Max Reps – Handstand Push Ups

Rest

Score= Total reps

Scaling Options:

WB ->14/12

KBS ->as needed

Double Unders – No scale

HSPU –> Wall Walks ->Pike Push ups off box

Cool Down:

Pigeon pose on box – 3 min per side

Banded bully stretch – 2 min per side

S/S/S:

Make up any of the 5X5 that you missed last week. 

If none to make up, do mobility

WOD:

12 Min AMRAP:

10 Power Snatch – 95/65

10 Pull ups

Scaling Options:

Power Snatch – As Needed

Pull Ups –> Jumping Pull Ups* ->Ring Rows

For Jumping pull ups courtesy of City 4051 CrossFit)…

Cool Down:

3X12 Reverse Hyperextensions

Add weight ea set

Banded lat stretch – 2 min per side