S/S/S:

Bench Press

5X5

Increase weight per set

Compare to 21 Sept.

Our last re-test for the current cycle.  Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.

WOD:

9-6-3

Squat Cleans (175/125)

V-Ups

Video courtesy of Paradiso CrossFit.  V-Ups is a gymnastic movement that works helps build a nice tight midline. Start in a lying position with your hands extended overhead then touch your hands to your toes. it is important to be aggressive because this movement will be more difficult if you go slow. If you can’t get to a V position you can shorten the range of motion by bending your knees.

This is meant to be a SPRINT! But, don’t let form go to hell for the sake of speed. Full range of movement for both exercises.

Scaling Options:

Cleans – 75% of 1RM C&J

V-ups – Bent leg V-up

Xtra:

Snatch Pulls

5×5 @ 30# over 1RM set 20 Oct

Mobility:

Groin/Hip Mobility Work

All videos courtesy of Barbell Shrugged.  We’ll go over these various drills during class.

WOD:

400m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

200m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

200m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

400m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

Burpee over KB – face KB, drop down for burpee, when you come off the ground, jump over KB.

Scaling Options:

Run – row 500M for 400M run, row 250M for 200M run

KB – 35/25

Extra:

Skill: Burpee to pistol

Drop down into the bottom of a burpee (chest and thighs are in contact with the ground).  As you come off the ground, land in a pistols (if the crease of the hip is not below the knee, go down until it is before you come up) then stand all the way up.

Video courtesy of Pat Flynn

S/S/S:

pic courtesy of Elite FTS

Sumo Deadlift

5X5

Increase weight per set

Compare to 16Sept

Again, this week is a re-test of the current cycle that started on 14 Sept. Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.

WOD:

15 Min AMRAP

6 Sumo Deadlift High Pulls (95/65)

2 Rounds of ‘Cindy”

    -5 Pull Ups

    -10 Push Ups

    -15 Air Squats

Scaling Options:

SDHP – 75/55

Pull ups – ring row

Push ups – off bench

Xtra:

3 Rounds, Not for Time:

10 strict Toe2Bar

10 Superman

WOD:

CrossFit Olympic Total

3 Attempts (ea) at heaviest lift for…

Snatch

Clean & Jerk

pics courtesy of HookGrip

The last six weeks we have worked different aspects of the Snatch and C&J. Today, we get to see how your current progression is.  Just like any other “Total”, the three attempts should be something you KNOW you can hit (below 1RM), something you SHOULD hit (current 1RM), and something you WANT to hit (new 1RM).  Also, keep in mind, we want you to hit new PRs, but don’t get over-stressed on these.  With Oly lifts, you will see us establishing 1RMs more frequently as a way to gauge our progression training.  Some days, you’ll knock it out of the park, some days, your body will just be too sore or tired to go into new territory.  Learn from it, and make yourself better, but don’t get down on yourself if it goes south.  Have FUN!

X-tra:

Clean Pulls

5X5 at 50# over C&J 1RM

S/S/S:

Front Squat

5X5

Increase weight per set

Compare to 14Sept

This week is a re-test of the current cycle that started on 14 Sept. Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.

WOD:

“Hansen”

5RFT:

30 KB Swings (70/53)

30 Burpees

30 GHD Sit Ups

pic courtsey of CrossFit HQ.

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Scaling Options:

KBS – 53/35

GHD – Ab Mat Sit Up

X-tra:

Couch stretch – 4 min per leg

Overhead banded stretch – 10 min total.

S/S/S:

Bench Press

10,9,8,7,6

Increase weight each round

Higher rep phase.  Goal is the last rep of each set should take everything in you (without negating safety) to complete.  Make jumps based off feel

WOD:

3 Rounds For Time:

250m row

10 push press at 115/75

Rest exactly 3 minutes

3 Rounds For Time:

3 bar muscle ups

10 power clean at 115/75

Score= total time minus 3 min

The clock will keep running during this WOD. Once you finish the first 3 rounds, you must look at the clock and figure out 3 minutes from that point to start the next part of the WOD.

Scaling Options:

– Row – 200M run

-Push Press – as needed

-Bar Muscle Up – 2 burpee to Chest2Bar pull up per MU

-Power Clean – as needed

X-tra:

Handstand Walk – 60 feet or 120 shoulder taps

Doorway stretch – 2 min per side

Mobility:

Heel Cord Work

Video courtesy of CrossFit 77.  Starting at the 1:43 mark will be what we cover today.  We want to really open up the calves and achillies area.

Plantar mash

Video courtesy of Foot Pain Team.  In this video you will learn how to give your foot a massage with a tennis ball to help alleviate plantar fasciitis symptoms and other causes of pain in arch of foot.

WOD:

3 min to complete:

-200m run

– AMRAP Unbroken Reps Wallballs (20/14)

Rest 1:30

3 min to complete

–  200m Run

– AMRAP Unbroken Reps OH Walking Lunge (45/25 plate OH)

Rest 1:30

3 min to complete

– 200m Run

– AMRAP Unbroken Reps Alternating Dumbbell Snatch (Heavy)

*Score is total Reps of Wallballs, Lunge, Snatch.

So, for the unbroken reps, once you drop the med ball, drop the plate from OH, or completely let go of the DB, you are done. Your score is total unbroken. For the alternating DB Snatch, as the DB is coming down, you will grab it with both hands so as it touches the ground, the hand that will use it for the next rep is set ready to go.   If the weight stays on the ground more than a 2-second count, you are done. If you hold the wall ball more than 2 seconds before going into a squat, you are done. If you stand for more than 2 seconds during your lunge, you are done.  See how far you can push yourself to go unbroken.

Scaling Options:

Run – 250M row

WB – 14/12

OH WL – 25/15

X-tra:

8 rounds Not For Time

4 Alternating Turkish Get Ups

30 sec banded hamstring stretch per leg

S/S/S:

Hi Hang Clean&Jerk

1,1,1,1,1,1

Increase weight each set*

Video courtesy of Lift Lab Co.  Similar to the High Hang Sntach, start by standing with the weight, give a slight dip, and violently extend the hips and shrug. Top of the shrug, drop under the bar FAST and catch it at the bottom of a front squat. Stand up, set up and Jerk. *Again, only move up in weight if form is perfect. Otherwise, stay lighter and work technique.

WOD:

EMOM x 7 mins:

     10 Overhead Squats (95/65)

     Max Double Unders in remaining minute

(score = total DUs)

If during a minute, you can’t finish the 10 OHS, then finish the reps and rest the remained of the minute. Just means you will have a zero of DUs for the minute.

rest for 3 minutes then…

     90 seconds – Max Strict Handstand Push Ups

then

     90 seconds – Max kipping HSPU

Scaling Options:

OHS – as needed

No scale on Double Unders.  If you don;t have DUs, then after your OHS, the remainder of the minute will be practice.  SOunds like a good day to get them!

Strict HSPU – strict seated DB press As Heavy As Possible (AHAP)

Kipping HSPU – same as strict

X-tra:

Accumulate:
 40 Hollow Rocks
 40 Supermans

S/S/S:

Sumo Deadlift

10,9,8,7,6

Increase weight each round

Higher rep phase. Goal is the last rep of each set should take everything in you (without negating safety) to complete. Make jumps based off feel

WOD:

3 rounds:

400m run

15 burpee box jumps* (30/24)

*after every 5 burpee box jumps – 5 Unbroken Toes to Bar (so 15 per round total)

Scaling Options:

Run – 500M row

BBJ – 24/20

T2B – K2E or lying T2B

X-tra:

3 Rounds Not For Time:

10 Walking Lunge w/ light DB

10 Bulgarian Split Squat w/ light DB

10 step ups w/ light DB

Video courtesy of Strength Camp.  Bulgarian Split Squat

Couch stretch x 2 min per side

S/S/S:

Hi Hang Snatch

1,1,1,1,1,1

Increase weight each set*

Video courtesy of Catalyst Athletics.  For the high Hang Snatch, grab the bar with a snatch grip, stand up with the weight with hips fully locked out. Take a slight dip down and violently extend the hips and shrug HARD. At the top of the shrug, drop under the bar FAST!

*Only move up in weight if form is perfect.   Otherwise, stay lighter and work technique.

WOD:

18 Min Time Cap

5 Rounds:
11 Hand Rel Push ups
Row 200 Meters
28 Butterfly Sit-ups
Row 200 Meters
14 Box Jumps (24/20)

2min break, then…

2 min Max Effort Pull Ups

Scaling Options:

Push Ups – off bench

BF sit ups – anchored situps

BJ – 20/16

If no row, then 200M run per

Pull Ups – ring rows

X-tra:

3 sets

15 Lateral Shoulder Raises (Light Weight)

Video courtesy of Expert Village

Doorway Stretch – 2×30 sec per side