S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 30Nov16

This is the last of our series of movements for this cycle.  Again, if you did every evolution, you should be able to knock out a heavier 5X5 than you did on 30Nov.

WOD:

For Time:

Row 5K

Video courtesy of CrossFit HQ.  Some good rowing tips from an Olympic Silver Medalist

Scaling Options:

N/A

Cool Down:

Banded OH stretch on med ball

Video courtesy of Barbell Shrugged.

Roll out hamstrings – 15 pass per leg

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 2Dec16

WOD:

Every 4 Min for 16 Min:

16 Box Jumps 30/24

8 HSPU

2 Rope Climbs

For Rope Climbing Techniques (vid courtesy of Norcal CrossFit)

Scaling Options:

Box Jump -> 26/22

HSPU – 3 Wall Walks -> Pike Push ups off box

Rope Climbs -> 2 Rope walks + 1 Toe2Rope* per climb

*For Rope walk + Toe2Rope (courtesy of CrossFit 1664)…

Cool Down:

Roll out forearms

video courtesy of Element Mobility

Couch Stretch x 3 min per leg

WOD:

20 Min to est 1RM Snatch

20 min to est 1RM Clean & Jerk

Compare to 9Nov16

So, time to see if the weeks of Oly skill have paid off.  Don’t get too nervous, just let the muscle memory do its job, and hit your technique!  The weight will come.

Cool Down:

Oly Wall Stretch – 5 minutes

Banded bully stretch x2 min per side

 WOD:

AMRAP 8 Min:

8 Shoulder 2 OH (135/95)

16 Toe2Bar

Rest 3Min

AMRAP 8 Min:

16 Pull Ups

8 Sumo Deadlift High Pull (95/65)

Rest 3 Min

5 Min – Max Distance Row

Yes, 3 AMRAPs in one day!  Glorious! With the short length of each, go all out for the time!

Scaling Options:

S2OH weight – as needed (goal, be able to do at least 2-3 reps unbroken)

T2B –>Knee2Elbow ->Laying T2B

Pull Ups ->Jumping Pull Ups*

SDHP Weight -> As needed (goal is at least 4 unbroken)

If you can’t row – do ski erg

*For Jumping Pull Ups(Courtesy of City 4051 CrossFit)…

Cool Down:

Banded lat stretch x3 min per side

Roll out T-spine x30 passes

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 25Nov16

So starts our re-tests for this cycle.  If you hit each and every progression, then you should see an increase of weight used in each set.  Goal is still to increase weight ea set.

WOD:

3 Rounds for time:

75 Air Squats

50 Double Unders

25 Push Ups

Scaling Options:

Air Squats -> to target

DU – Penguin Jumps or 50 rope contacts while doing attempts*

Push ups -> off bench

*If doing the rope contacts with attempts, you cannot do more than 3 single unders without attempting a double under.  If you do more than 3 SUs in a row, go to the penguin jump scale.   

For Penguin Jumps (video courtesy of WOD Prep)

Cool Down:

3X12 Reverse Hyperextensions

Add weight ea set

Calf Stretch on rig x 2 min per leg

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