S/S/S:

Overhead Squat

10,9,8,7,6

Increase weight ea set

The long rep cycle! Go to the pain cave in these sets, especially the first couple.  Yes, the reps are long, but manageable.

WOD:

Death By 10 Meters

Minute 1 – run 10 meters

minute 2 – run 10 meters, turn around, run 10 meters, etc…

Add another 10M sprint every minute until all are dead…

10M is roughly 30′, so just mark lines at the start and at 30′.  This will be your working area.

Scaling options:

Rowing death by 20M. Add 30M every minute

(Ex, min 1 – 30 M, min 2 – 60M, min 3 – 90M, etc…)

X-tra:

Use a buddy and…

Roll out Achilles with bar bell for 2×2 min

Roll out calves with bar for 2×2 min

Roll out hamstrings with bar for 2×2 min

Mobility:

Defranco “Simple 6“

1. Foam Rolling of the Thoracic Spine

2. Foam Rolling of the teres minor, infraspinatus area

3. Sleeper Stretch /Shoulder Capsule Stretch

4. Band Pec Stretch

5. Lat Stretch

6. Band Dislocations

Video courtesy of DeFranco’s Gym.

WOD:

100 Double Unders

4 rounds of Cindy

75 Double unders

3 rounds of Cindy

50 Double unders

2 rounds of Cindy

25 Double unders

1 rounds of Cindy

Note: 1 Round of “Cindy” = 5 Pull ups, 10 Push ups, and 15 Air Squats.

Scaling options:

DU – 2:1 SU ratio

Pull Ups – Ring Rows

Push Ups – on bench or box

Air Squats – to range of motion.

If movements are good, but reps too high, scale to 3/7/10 of the movements(3 pull-ups, 7 push-ups,10 AS)

X-tra:

Heel cord mash x 3 min per

Extra mobility

S/S/S:

Behind The Neck Push Press

5×3

Increase weight ea set

With shorter rep range, should be able to go heavier than what was used in the 3×5 week.

WOD:

EMOM for 14:

Odd – 10 Cal Row

Even – 8 Alternating pistols

Scaling options:

Row – cut to 8 cals

Pistols – banded

Video courtesy of Warrior Strength and Conditioning.  For scaling pistols, this is the option we will use.

X-tra:

3 sets of:

800m run

Rest 5-6 min between attempts

S/S/S:

3 Positon Snatch(hang, right above knee, floor)

3X75%, 3×80%, 2×85%

Based on 1RM set 20Oct

The reps increased per set since 9Nov.  Would prefer you hold onto the bar through the whole set, but if you have to drop the bar, do it between cycles (Do one cycle of hang, above the knee, and from floor snatching, drop the bar, shake it out and get ready to go for rep 2)

WOD:

21-15-9 pull-ups*

*In between each round run 200m

1 min Rest, then….

21-15-9 Kettle Bell Swings* 53/35

*In between each round suitcase carry KB for 50yd(25 down and back)

Score = total time minus 1 min. At the 25yd turnaround point of the suitcase walk, move KB to other hand.

Video courtesy of Kevin Carr.  With a suitcase walk, keep torso upright.  Don’t let your body overly lean to the side with the weight, but also, don’t overly lean to the opposite side.  Keep core tight and stay as centered as possible.

Scaling Options:

Pull Ups – Jumping Pull ups

Run-250M Row

KB – 35/25

X-tra:

Snatch Deadlift w 5 sec pause @ knee – Use heaviest weight from Snatch work today. 3×5

Reverse Hyperextensions 4×20

Looking for a fun event to compete in?  Register for SICFIT’s “SICest of the Southwest 4”  It goes down Dec 5th in Scottsdale.  Click the pic for more info.

S/S/S:

Deadlift

5×3

Increase weight ea set

With shorter rep range, should be able to go heavier than what was used in the 3×5 week.

WOD:

For Time:

Round 1:

5-4-3-2-1 of

C&J (175/125)

Box jump 30/24

Round 2:

5-4-3-2-1

C&J (155/105)

Box jump 30/24

Round 3:

5-4-3-2-1

C&J (135/95)

Box jump 30/24

3 Separate “5!” WODs all rolled into one, but with descending C&J weight. Have weights pre-staged to strip easily.

Scaling Options:

Start at 75% of 1RM C&J –  drop down 10% ea round

BJ – 24/20

X-tra:

Every minute, on the minute, for 15 minutes:

Minute 1 – 2-6 Unbroken Muscle-Ups

Minute 2 – 15-20 Yd Handstand Walk

Minute 3 – 45 second HS Hold

On HS Walks, if you can’t do 15-20 yds, go 15-20 feet. For the hold, try going freestanding. If you can’t do that, go against a wall.

S/S/S:

3 Position Clean & Jerk (hang, right above knee, floor) *

3X75%, 3×80%, 2×85%

Based on 1RM set 20Oct

* Only one jerk per set

WOD:

4 rounds on 3min clock

500m Row or 400m run

Max Power Cleans 135/95

Rest 1 minute

*Score is number of PC’s from all 5rounds

So, at the start of each 3 min, knock out either a 500M row or 400M run. With the remaining time, go max reps on Power Cleans. With the minute break between rounds, should see an all-out effort per round.

Scaling Options:

PC – use 70% of 1RM

X-tra:

5X3 Seated box jumps

Increase height every set

Video courtesy of the CrossFit Journal.  CF Powerlifting Cert instructor, Shane Sweatt with some knowledge bombs on seasted box jumps.

S/S/S:

Overhead Squats

5×3

Increase weight ea set

So begins the 5×3 part of the cycle.  With shorter rep range, should be able to go heavier than what was used in the 3×5 week.

WOD:

3 Rounds For Time:

15 pull ups

15 GHD sit ups

12 toes to bar

12 Hollow Rocks

If you can go unbroken per move, awesome. If not, plan out your break up of reps. The goal is to avoid failing out and then wasting more time trying to recover after hitting fail. Would rather you stop a rep or two shy of failure, shake out, and get back on the movement.

Scaling Options:

Pull ups- ring rows

GHD – ab mat sit up

T2B- K2E or laying T2B

Hollow rocks-hollow rocks w/bent knee or arms down

X-tra:

“Limber 11”

Video courtesy of DeFranco’s Gym.  Just in case you forgot the order…

The base gym will be open holiday hours today (0900-1800 I think), so no 0530 class this morning.  If one of our coaches will be there in the AM, we will post about it here and on Facebook.  If not, please feel free to accomplish this Hero WOD on your own.

WOD:

“Nutts” 

For Time:

10 Handstand push-ups
15 Deadlifts (250/175)
25 Box jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double-unders
Run 400 meters with a 45lb plate

pic courtesy of C Street Barbell.  Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Scaling Options:

HSPU – Wall Walks(get nose to touch wall), if fail out, seated DB OH press – AHAP

DL – as needed(75% of 1RM)

BJ – 20/16

Pull ups – ring rows

WB (14/10)

DUs- 2:1 SU

Plate run – 25#

X-tra:

Roll. Out. Everything.

Hi five two people!

S/S/S:

Behind the Neck Push Press

3X5

Increase weight ea set

Weight should be heavier since sets are less than the 5X5 week. Aim to start at a minimum the weight used in set 3 of the 5X5 week. Aim to go higher.

Video courtesy of Speed Power Fitness.  Some good tips and tricks for the BTN PP.

WOD:

12 min EMOM:

min 1 – 30 sec Max Effort – Box Jump Overs 24/20

min 2 – 30 sec Max Effort – Russian KB swings (70/53)

min 3 – 30 sec Max Effort – Plyo Push Up

*repeat this order through all 12 min

score = total reps

Video courtesy of Paradiso CrossFit.  This is the Plyo Push up we will do today

Scaling Options:

BJOs – 20/16

KB – 53/35

Plyo Push Up – Hand Rel Push up. If no-go, use Regular push-ups. If fail out on those, push-ups off bench

X-tra:

Plank hold – 2 min, every ten seconds, take one foot off the ground. Alternate feet.

1 min hang from pull up bar

S/S/S:

3 Pos Snatch (hang, right above knee, floor)

2X75%, 2×80%, 1×85%

Based on 1RM set 20Oct

These will be heavier than what you used on 30Oct, but keep your form on point.

WOD:

15 Min AMRAP:

5 Kettlebell Snatches (53/35 – left)

5 Kettlebell Snatches (53/35 – right)

5 Burpee over KB

Video courtesy of Rogue Fitness.  For KB snatch, KB does NOT have to go to the floor each rep.  Consistency is the name of the game here.  Don’t blow your energy on the first minute and be dead before you hit the 10 min mark.  For burpee over KB, face you KB, drop down for a burpee, come up and hop over the KB.

Scaling Options:

KB weight – 35/25

If hopping over KB is too tough, scale to walking over

X-tra:

10 min goat work – work on your suckiest skill

Shoulder mash – 2 min per side

Video courtesy of Mobility WOD.