Increase weight each round
So, this starts our 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
Scaling Options:
KB – 53/35
DU – 2:1 SU ratio
Video courtesy of Glenn Pendlay
Video courtesy of Mobility WOD. Preview of what we are going to go through.
*Each time a set has to be broken up, you owe 10 burpees after all rounds are complete.
Time ends after all burpees are completed.
Scaling Options:
WB – 14/12
KB – 35/25
Rest 30 seconds between rounds
Goal – same rep range for all sets.
Increase weight ea set
Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.
Pace this out. Think ahead what your unbroken range is on both moves. Would suggest aiming a rep of two lower and see which round that rep range would fall in. You can try to go unbroken leading up to that range, but once you hit that range, any rounds thereafter, would suggest breaking up reps to allow you to keep going.
Increase weight each round (Go Heavy!)
Video courtesy of Catalyst Athletics
Stop clock every time you have to drop from the bar. Other than holding your grip, allow shoulders and back to relax. Point of this is to decompress the spine.
Based on 1RM set 11Sept
Video courtesy of Doug Chapman. So, similar to the snatch from the blocks, set the blocks up so the bar is right above your knee. Get the shins vertical, pull the bar into the body, when the bar is about pocket height, explosively extend and drop under. Stand up, reset the body for the Jerk.
For the shuttle sprints, start at the white line, run to the 20yd mark, touch that mark with your right hand, run back to the white line, touch with your left hand, run back to 20 yd mark, touch with right hand, run back to white line.
Scaling Options:
PC – as needed
C2B Pull Ups – Chin above pull up. If can’t do those, go Jumping Pull Ups.
Focus on form, not speed
Video courtesy of CrossFit HQ. Keg Drill
Increase weight each set
Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.
Scaling Options:
Ring Dips – box dips
Pistols – banded or to target
False grip pull ups – false grip holds (15/10 sec)
Work technique. If you have them, try stringing reps. If you don’t have them, work progressions.
Video courtesy of Barbell Shrugged
Based on 1RM set 8Sept
Video courtesy of the CrossFit Journal. Doug Chapman, coach to 2012 Reebok CrossFit Games second-place finisher Julie Foucher, doesn’t talk about a shrug or an elbow pull when he teaches the snatch.
“The reason is I have your mind going in too many flippin’ places,” explains the owner of HyperFit USA/CrossFit Ann Arbor.
His cues are simple: “I want you to dip and I want you to catch,” Chapman says.
Next, he starts a workout where athletes are snatching from the blocks. With plates on, the barbell should start at or above the knee with a nearly vertical shin, he advises. Also important is light contact between bar and body. If the bar isn’t swept back to the body in the start position on the blocks, the athlete is just creating bad patterns or setting up for a miss.
“That bar should basically start on your body,” Chapman says. “If you’re out here, you’ve already screwed up the lift, man.”
Do 1 Burpee the first minute, Every Minute On the Minute add an additional burpee to your number to do
(min 1, 1 burpee, min two, 2 burpees, min 3, 3 burpees, etc) until either you fail to make count by end of a given minute or hit 20 min*
*Should you fail on a given minute, finish that round, then rest until the next minute is called. At the start of the next minute, do 50% of the highest successful minute you completed. Do this for the remainder of the 20 minutes.
Track work –
It’s sunny out and we have a track. Use it.
For the box jump overs, the hips do NOT have to fully open.
Scaling Options:
DL – 50% of 1RM
BJO – 20/16
HSPU – ab mat under head, or wall walks (8 per round), or seated DB press AHAP
Increase weight ea set
This starts the 5×3 piece of the current strength cycle. Goal is to move more weight than done in the sets of 5 as your time under tension should be less. Suggest starting around what was used in 2nd or 3rd set of 3×5 week.
(So, 30DU-7DB cleans-30DU-6DB Cleans-30DU-5DB cleans, etc…).
DBs must touch the ground to start each rep.
Scaling Options:
DBs – scale as needed(1st set should be unbroken)
DU – 2:1 SU ratio w/10 min DU practice at the end of the WOD
Up weight per round
Video courtesy of Catalyst Athletics. The heaving snatch balance is a dynamic snatch receiving position exercise that is a variation of the snatch balance. It is one of three snatch balance exercises whose names are often confused with each other or used interchangeably.
Increase weight ea set
With the 3×5 week, with fewer sets than last time’s 5×5, weight should be heavier. Maybe have the first set at or higher than the 3rd set done on 5×5 day.
Scaling Options:
WB – 14/12
KB – 35/20
Sprint – 150M Row
*
Video courtesy of Nate Palin
Based on 1RM set 11Sept
Goal is to hold onto bar through the set. You can do Touch and Go, or take a second to reset at the bottom if you like, but control the bar on the way down.
Score=total successful rounds*
* If you cannot complete the work in a required minute, complete the round you are on and then rest the remainder of that minute. Start up the next round at the minute mark. Just note, this means the minute you did not complete does not count in total successful rounds. Ex. In minute 10, I don’t finish at the end of the minute, so, when minute 11 starts, I am still finishing up the work of minute 10. Once done, I stop and rest the remainder of minute 11, then start back up in minute 12. I make all the work for the rest of the rounds, so my score will be 14 rounds
Scaling Options:
-Ring Rows(if 5 is way too easy, move feet out further in front of rings)
-Push Ups to box or bench
-Air Squat to target
Add 50# to heaviest C&J weight from today
Joint Strike CrossFit 