pics courtesy of the CrossFit Games.  Congrats to Matt Fraser, Katrin Davidsdottir, and CrossFit Mayhem Freedom on their wins at the CrossFit Games.  Training for the 2017 Games begins now!

S/S/S:

Front Squat w/ 3 Sec Pause

5X5

Compare to 20June

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

WOD:

“Gymnasty”

5 RFT of:

5 Bar Muscle Ups

10 Box jump overs 30/24

15 Toe2Bar

25yd bear crawl

Scaling Options:

MU – Burpee to Kipping Pull Up

BJOs – 24/20

T2B = K2E or knees above waist

X-tra:

False grip pull ups (strict) 3 x 5

video courtesy of Gymnastic WOD

Heel cord mash – 2 min per

Pic courtesy of the CrossFit Games.  Don;t forget to tune in on ESPN to see if Ben Smith and Katrin Davidsdottir can repeat as Fittest On Earth

S/S/S:

Jerk from blocks

1-1-1-1-1

Increase weight ea set

WOD:

For Time:

400m Run

45 Back Squats 95/65

400m Run

30 Front Squats 95/65

400m Run

15 OHS 95/65

Scaling Options:

500m row for 400m run

Squat weight – scale as needed

X-tra:

3 attempts Max reps unbroken strict Pull Ups

3 min break between attempts

S/S/S:

Clean from blocks (top of knee)

1-1-1-1

Let feel dictate the jumps.  No % today.  If you feel good to go heavy, go heavy. Goal is no misses.

WOD:

16 Min AMRAP:

15 ground to overhead 135/95

20 butterfly sit-ups

30 Double Unders

Scaling Options:

G2O – 70% of Clean & Jerk 1RM

Double-Unders – 2:1 singles (10 minutes of Double-under practice after WOD)

X-tra:

Couch stretch x 2 min per side

OH banded stretch x 2 min per side

S/S/S:

Deficit deadlift (3″ block or plate)

10-9-8-7-6

Higher rep sets than previous weeks, so go a bit lower on the weight, but still have increases per set.

WOD:

500M row cash in

then..

5 rounds of

10 box jump 30/24

15 HRPU (Hand Release Push Up)

20 Air squats

finish with…

400m run cash out at the end of WOD

Scaling Options:

200 for run – If no run at all – 500m row

Box Jumps – 24/20

HRPU – Push ups on bench or box

Air Squats – to flexibility depth

X-tra:

3 x 5 Standing Overhead Tricep Extensions.  (band or dumbbell)

Tricep mash w/barbell x2 min per

S/S/S:

Prep for…

WOD:

On Base Dry Triathlon

2 mile Assault bike

2k row

1 mile run

*45Min Time Cap

Above is the path for the one mile run.  Basically, out the front of the Combat PT Tent, turn right, go left on 139th, left on Phantom, right on Bong, turn around right before crossing  Eagle St, and head back.

X-tra:

Heel cord mash x 3 min per

Calf stretch on rig x 2 min per

S/S/S:

Snatch from blocks (top of knee)

1-1-1-1

Increase weight ea set

Let feel dictate the jumps.  No % today.  If you feel good to go heavy, go heavy. Goal is no misses.

WOD:

21-15-9

Deadlift (225/185)

Ring Dip

GHD Sit up

Scaling Options:

Deadlift – shoot for 75% of 1RM

Ring dip – Bar dips or box dips

GHD – Butterfly sit up

X-tra:

Olympic Wall Stretch x 3 min

Video courtesy of Paradiso CrossFit

Hang from pull up bar x 2 min

S/S/S:

Front Squat w/ 3 Sec Pause

1-1-1-1-1

Increase weight ea set

Goal is to go HEAVY on these, but don’t shorten the three second pauses.

WOD:

12 Min AMRAP:

12 Supine Ring Row

12 Ring Push Ups

24 Double Unders

Video courtesy of Gymnastics WOD.  For those not sure what a Supine Row should look like.

Scaling Options:

Supine RR => Ring Row

Pushup => Push Up off bench

DU = 2:1 Singles

X-tra:

Reverse Hyper – No weight 3 x 10

S/S/S:

Jerk from blocks

5X3

Increase weight ea set

Get one hell of a jump and then DROP under to hit the lockout.

WOD:

21-15-9

Goblet Squat (53/35)

Box Jump (24/20)

5 min break then…

12-9-6

KB Thrusters (35/25)

KB OH Walking Lunges (35/25)

Scaling Options:

KB – as needed per movement

BJ- 20/16

X-tra:

Couch stretch x 2 min per side

OH banded stretch x 2 min per side

S/S/S:

Clean from blocks (top of knee)

2X2 @ 80%, 1X2 @ 85%

WOD:

2015 CF Games Teen/Masters Event 3

“SQT”

3 RFT of:

10 Snatches (95/65)

200 shuttle Run (4 X 50m)

Video courtesy of The CrossFit Games.  Start at the 10 min mark to watch.  Snatches can be Power. Also, 50M ~164 feet, so measure out the front door 164 ft for where you will run to.

Scaling Options:

Snatch – as needed

X-tra:

Rest

S/S/S:

Work strict Pull up and strict Handstand Push Up technique

Videos courtesy of CrossFit HQ.

WOD:

500m Row

2 min rest

20 Strict Pull ups

2 min rest

10 Strict HSPU

*each section timed separate

Scaling Options:

Strict PU => Kipping => Banded

Strict HSPU => Kipping HSPU => Piked on box

X-tra:

HS Walk Practice  or scale to Inverted on wall w/ shoulder taps

Banded OH stretch – 2 min per side