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 Paradiso CrossFit. just in case you forgot what Evil Wheels were….
Scaling Options:
Run – 250M row
Evil Wheels – shorten range of motion
DU – 2:1 SU
Video courtesy of Joe DeFranco. As hard as we all work, one of our most overlooked areas of concern is recovery. Today, we slow it down a bit and focus on a routine that will help mobilize a ton of the body. Enjoy!
Roll out whatever hurts.
based off 1RM from 20Oct
*Make the goal of the athletes to go unbroken in each section. Meaning, get all 10 lunges done with no break, then catch your breath as you move to the pull up bar. Once you jump on, get all 10 reps without dropping off. Then do the same for the 9s, then 8s, etc… This should be there GOAL. If it is not reachable, then manageable chunks.
Scaling Options:
Lunge weight – 35/25
Pull Ups – 2xbody row
Video courtesy of Glen Pendlay
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 CrossFit HQ. When getting the bar overhead, think “Armpits forward” over “shrug up”
Pic courtesy of CrossFit HQ. U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
Scaling Options:
OHS – 35/25
BS – 35/25
Run – 500M row
Increase weight per set
Make jumps based by feel, but last set you should really be pushing to move the weight and keep good form.
Video courtesy of CrossFit HQ. Grip should be right outside shoulders. Keep torso upright. Take a big breath, do a very shallow (but controlled) dip and then drive through your heels and extend the knees and hips. As the hips open, use the upward momentum of the bar to lock out overhead. Don’t let elbows go behind you on the bottom. Also, as you bring the bar back down to your traps/upper back, as the bar touches, bend the knees to absorb the shock.
1 min break
1 Min break
1 Min Break
Score = total reps
*Tabata = 8 rounds of 20 sec work, 10 sec rest. So, do all sets of Thrusters before going to Pull Ups, and all pull ups before going to ab mat sit ups.
Scaling Options:
Thruster weight – as needed
Pullups – scale to banded strict pullups
DUs – scale to single unders
based off 1RM from 20Oct
So Hang Snatch…
First and Third videos courtesy of Rogue Fitness
Snatch Above Knee…
Video courtesy of Joshua Rowlands
And From the Floor…
Goal is not to drop the bar during the cycle.
Scaling Options:
C&J – 70% of 1RM
BF sit ups – anchored Sit Up
Video courtesy of CrossFit Journal. Some of the drills we’ll go over.
The point of this one is efficiency in the movements. It’s all out for 30 seconds, so better form will allow you to perform at an optimum rate longer
Scaling Options:
C2B Pull ups– Chin above, if no go, then ring row (get as supine as possible)
*Maintain strong lumbar curve in RDLs. No back rounding
Video courtesy of Lift Lab Co.
Increase weight per set
The pull movement for our latest cycle. Back flat, shoulders and hips rise at the same time, fully open hip at the top for rep to count.
Video courtesy of SunWarrior. Demo of Oblique Med Ball Toss. Stand about 3 to 4 feet apart, facing opposite directions. Twist and toss the ball to your partner who will catch and twist away before tossing the ball back
Scaling Options:
Bench – as needed
BJ – use height both partners can use
Med ball – use # both can handle
based off 1RM from 20Oct
*Only 1 Jerk per complex
Video courtesy of CrossFit Wilmington. Keep a good hook grip so you don’t drop the bar during the cycle.
Scaling Options:
Back Squat – 115/85, 105/75, 95/65
Row – 400M run
Increase weight per set
This begins out next 6 week meso cycle of movements. Overhead Squats: Keep shoulders fully active and locked out(along with elbows) through movement.. Jumps should be based on feel. Even if it is only a 2.5 pound jump, progress per set.
Video courtesy of CrossFit HQ.
Rest 3 minutes
Rest 3 minutes
Two scores – (1) Total DUs, (2) Total time minus 11 min
Scaling Options:
If you can’t run, 500M row per run.
DU: None – Goal is five minutes of work on the Double Under skill. If you haven’t perfected it yet, now is practice time.
*on the walking lunge, one step on right leg and one on left = 1 rep
Joint Strike CrossFit 