S/S/S:

Power Clean(Touch & Go on PC)

5×3 + 1 Jerk

WOD:

21 Front Squats, 115/75

21 Burpees

21 Pull-Ups

15 Push Press, 115/75

15 Burpees

15 Pull-Ups

9 Thruster, 115/75

9 Burpees

9 Pull-Ups

Scaling Options:

Adjust bar weight as needed. Goal is to get through set of 21 with no more than one breakup of the reps.  Unbroken would be better

X-tra:

5×3 Pressing Snatch Balance + Overhead Squat

Videos courtesy of CrossFit HQ.  So, one rep is one Pressing Snatch Balance, stand all the way up w/bar OH and then do one Overhead Squat

5×3 Snatch Balance + Sots Press

So, one rep = regular Snatch Balance, then, from the bottom of the catch, perform a sots press

S/S/S:

Clean Deadlift

3X5

Increase weight ea set

WOD:

4 Rounds For Time:

250m row

3 deadlifts (135/95)

5 power clean (135/95)

7 push press (135/95)

1 min rest between rounds

The clock will keep going. When you finish the Push Press per round, look up at the clock. You will start your next round 60 seconds later, no sooner.

Scaling Options:

Scale bar weight as needed.  But, use same bar for all movements.

Xtra:

Reverse hyperextensions 4×12

Hang from rings x 2 min

Roll out posterior chain x 2 min

S/S/S:

Kipping practice

Video courtesy of Gymnastics WOD.

WOD:

100 pull-ups in as little sets as possible

Score = #of sets.  Low number wins

Scaling Options:

Body rows – put a bar on the squat rack where it is just a bit out of reach if you were lying right under it. Use straps to keep it attached to rig

Xtra:

Seated box Jump

7 rounds to set max height

Roll out forearms x 2 min per arm

Banded Lat stretch x 2 min per side

S/S/S:

Power Snatch (Touch & Go on PS)

5X3 + 1 Overhead Squat*

*Only 1 OHS per set. So, perform three touch&go Power Snatches, then after you lock out on the second PS, go into an OHS. Once done with the OHS, put the bar down and prep for the next set.  We have added one more rep per set from the last time we did these.  Try using the same or heavier weight this week, but don’t let form go to hell.  Remember, for Touch & Go, as you are coming down, start locking in your position so when you touch the ground you are in the exact position you would be in if you started a fresh rep.  No rounded back, no arm bend, no hips up too high.

WOD:

For Time:

100* Box jump/step downs 30/24

*Every two minutes complete 10 Toe2Bars

Yes, step downs for the jumps.  This means no jumping off the top of the box.  This should allow you to maintain a good pace throughout.  Just every 2 minutes, make sure you knock out 10 T2Bs.

Scaling Options:

BJ – 24/20

T2B – K2E or lying T2B

Xtra:

10 x 50M sprints

Rest time is jog back to start

Roll out legs

S/S/S:

Back Squats

3X5

Increase weight ea set

WOD:

CrossFit Open WOD 12.1

7 minute AMRAP

Max Rep Burpees to 6 inch Target

Video courtesy of CrossFit HQ.

Scaling Options:

N/A

Xtra:

Heel cord stretch/mash x 2 min per

Pigeon pose – 2 min per leg

S/S/S:

Strict Press

5×5

Increase weight ea set

Video courtesy of CrossFit HQ.  So begins our next cycle’s OH movement.  Just as before, you should be really working for that last rep on these sets.  If not, you’re going too light.  Keep you ribs tucked down, feet hip width to shoulder width apart and legs locked out prior to pressing up.

WOD:

7 min AMRAP:

5 Front Squats (155/ 115)*

7 Bar Facing Burpees

*Weight comes from the ground.  No racks

There will be a retest of this in a few weeks

Scaling Options:

Front Squats – As needed

X-tra:

Handstand Walk Practice – 10 min or

Every 2 min for 10 min – 50 Shoulder taps

Banded OH stretch – 2 min per side

S/S/S:

Power Clean(Touch & Go on PC)

5×2 + 1 Jerk *

Increase weight ea set

*Only 1 Jerk per set. So, perform two touch&go Power Cleans, then after you lock out on the second PC, go into a Jerk. Once done with the Jerk, put the bar down and prep for the next set.

WOD:

CrossFit Open WOD 13.2

10 Minute AMRAP

– 115/75 pound Shoulder to overhead, 5 reps

– 115/75 pound Deadlift, 10 reps

– 15 Box jumps, 24/20″ box

Video courtesy of the CrossFit Games.

Scaling Options:

Bar weight – as needed

Box Jumps – 20/16

X-tra:

Heel cord mash – 3 min per side

Reverse Hyperextensions – 5X8

S/S/S:

Tricep Mobilization

Video courtesy of Mobility WOD.  Will do some feathering and mashing first

Dip Technique

Video courtesy of CrossFit HQ.  Your body position at the start of the dip is one of the most overlooked areas.  If you set up properly and keep the body in optimal positioning, you conserve energy to knock out more reps.

WOD:

“Wilmot”

Six rounds for time of:
50 Air Squats
25 Ring dips

pic courtesy of CrossFit HQ.  Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Scaling Options:

If you can’t do Ring Dips, try stationary dips, or dips off a box.  If that doesn’t work, do dips off a bench

X-tra:

Banded tricep stretch – 2 min per

Doorway stretch – 2 min per side

S/S/S:

Clean Deadlift

5×5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Purpose: The clean deadlift is the most basic strength development lift for the pull of the clean. Lifters will be able to manage somewhat heavier weights than in the clean pull, and the slower speed will allow more focus on posture, position and balance, so that these things can also be strengthened and practiced. In addition to a basic strength builder, the clean deadlift can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.

Execution: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.

Notes: There is no set speed for the clean deadlift. Some lifters will perform them fairly quickly, but they will always be slower than the clean pull. A more controlled speed will improve postural strength development and balance practice. Straps are used for the lift unless a lifter is intentionally using the lift to also train grip strength. Often after reaching the top, lifters will return the bar to the floor by dropping it. Maintaining some control, even if not a particularly slow speed, will increase the effectiveness of the exercise.

WOD:

Team WOD

9 minute AMRAP

Partner 1 Carries a total of five 45# weights, length of white box, one at a time and stacks them

Partner 2 conducts AMRAP Abmat Situps

Once Partner 1 finishes the carries, switch work and keep going

Rest 3 mins

6 minute AMRAP

Partner 1 rows 15 Cal

Partner 2 KB Swings (53/35)

Switch when partner hits 15 Cals

Score is all Abmat situps and all KB swings

Scaling Options:

KBs – 35/25

X-tra:

Spend 5 minutes rolling out thoracic and legs

Get the Lacrosse ball out to pressure glutes

Video courtesy of Mobility WOD

S/S/S:

Power Snatch (Touch & Go)

5X2 + 1 Overhead Squat*

*Only 1 OHS per set. So, perform two Touch&Go Power Snatches, then after you lock out on the second PS, go into an OHS.  Once done with the OHS, put the bar down and prep for the next set.

WOD:

Track Work:

3x200m Run

3x400m Run

Rest between reps is 1:1 of working time.

Scaling Options:

Bad Knees?  Row 250Mx3, then 500M x 3

X-tra:

Stretch the legs

Hamstring

Heel Cord

Hurdle Stretch

2 min per side per move