Strength:

Sumo Deadlift

3×5

Increase weight ea set

With the 3×5 week, with less sets than last time’s 5×5, weight should be heavier. Maybe have the first set at or higher than the 3^rd set done on 5×5 day.

WOD:

16 min EMOM

Odd – 150M Row

Even – 10 Burpee Box Jump Overs (24/20)

Pretty straight forward EMOM. Can look at it one of two ways: sprint each section to get rest between, or pace it so you move directly from one move to the other without missing the minute time limit. That way you keep a steady (albeit higher) hear rate through the whole WOD. The choice is yours.

X-tra:

Reverse Hyperextension 3 x 15

Use a moderate weight

3×10 back extension on GHD

Video courtesy of Rogue Fitness.  Matt Chan properly demonstrates the back extension on the Rogue Abram GHD.

Skill:

Bar Muscle Up work

Video courtesy of Dogtown Crossfit.  Dusty Hyland & Kelly Rooney demo and discuss the Bar Muscle Up with Josh Zayon.  Depending where you are skill-wise, try going through some of these drills today.  The hollow body with the PVC pipe everyone can do.  This will allow you to feel where your body should be at the top of a bar MU.  For the second drill, jumping up to the bar, try standing on a box and doing this drill.

WOD:

“Down and Up the Hill”

30 Wall Balls (20/14)

25 KB Swings (53/35)

20 Thrusters (95/65)

15 Hollow Rocks

10 Supermans

5 Bar Muscle Ups

10 Supermans

15 Hollow Rocks

20 Thursters (95/65)

25 KB Swings (53/35)

30 Wall Balls (20/14)

Video courtesy of Team CrossFit Team Krav Magra.  Demo of a hollow rock.

Video courtesy of Parkside CrossFit.  Coach Randy Mulkey gives you the core movement: supermans

X-tra:

10 Min Handstand Walk work, or proficiency on shoulder taps/wall runs

Video courtesy of Barbell Shrugged.  Demo of a wall run/shoulder taps.  Great for learning how to shift weight from side to side in a handstand walk.

Heel cord mobility

Video courtesy of 77 CrossFit.  They designed this routine for prep work during the 2014 CrossFit Open for WOD 14.3.  Go through this whole cycle.

S/S/S:

Snatch

5@75%, 3@80, 2×2@85%

%based on 8Sept 1RM

WOD:

4 Rounds For Time of:

45-second L-sit hold

30 Deadlifts (135/95)

15 handstand push-ups

Video courtesy of Reebok CrossFit One.  Quick breakdown on the L-Sit..

Set Up
– This can be performed on stationary parallettes, two boxes or a dynamic plane on a set of rings
– In a seated position, place the parallettes either side of the hips

Execution
– With a closed grip, straighten the arms, press down into the paralettes and elevate the legs from the ground
– Arms should be relatively close to the torso
– The knees should be higher than the hips with both legs straight
– Hold that position for the prescribed amount of time
– If any part of the body hits the floor, stop counting the seconds until you execute the L-Sit again

X-tra:

Pressing Snatch Balance – 2, 2, 2, 2, 2

Move up in weight if technique is solid, otherwise, work technique

Video courtesy of CrossFit HQ.  Pressing snatch balance, so the move is slower. Goal is to lock out right as you hit the bottom of the OHS, then stand all the way up to the top of an OHS before returning the bar to your back. This is a great timing drill.

Banded OH stretch – 3×1 min per arm

S/S/S:

Front Squat

3×5

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.

WOD:

18 Min AMRAP:

44 Double Unders

22 Hang power clean 115/85

11 Chest-to-bar pull-ups

Scaling Options:

DU- 2:1 SU ratio w/10 min DU practice AFTER WOD

HPC – as needed

C2B – Chin above, or ring row

X-tra:

Triple Under practice – 5 min

Video courtesy of CrossRope Jump ropes.  Dave Hunt with some good pointers.

Attempt Toe2Bar/Butterfly C2B – 5 min

Give it a try!

S/S/S:

Bench Press

5×5

Increase weight ea set

Last new move of this 6 week cycle of movements. Bench: pin shoulder blades into the bench, feet securely on the ground, have partner lift off, make sure you are set before they take the hands off the bar. Increase weight each round.

WOD:

3 Rounds For Time of:
Run 400 meters
21 Sumo Deadlift High Pulls (75/55)
12 Burpees over the barbell

Video courtesy of CrossFit HQ.  CrossFit Level 1 Seminar Staff members James Hobart and Adrian Bozman break down the sumo deadlift high pull.

Scaling Options:

Run – 500m Row

SDHP – 75/45 ->55/35 -> 45/25

X-tra:

Superset

4×12 ea of

-Incline Dumbbell Press

-Decline push up

Hit 12 incline DB press, then go directly to decline push ups (suggest put feet up on bench or box and hands on floor). This is one set. Rest as needed between sets.

Doorway stretch* – 2×1 min per side

S/S/S:

Clean & Jerk

5@70% of 1RM

3@ 75%

2×2@80%

Based off 1RM from 11Sept

WOD:

“Speal vs. Khalpia”
1 Clean & Jerk (155/105)

and a round of “Cindy” (5 pull up, 10 push ups, 15 Air Squats)

2 Clean & Jerks

and a round of “Cindy”

…and so on until you finish 10 C&Js and a round of “Cindy”

*A full squat is not required with the Clean & Jerks.

Video courtesy of CrossFit HQ.  This WOD came about after Jason Khalipa burst onto the CrossFit scene in 2008 and beat heavy favorite Chris Spealler.

Scaling Options:

C&J – 135/96, 115/85, 105/75, 95/65

Pull ups – ring row

Push ups – to bench or box

X-tra:

3 rounds not for time

Handstand walk 30’(or 50 shoulder taps)

KB OH walking lunge 30’ (switch arms at 15’)

Video courtesy of Ukuwoele.  Shoulder taps. This is to help progress to HS walk. Goal is to shift weight to one side, pick up the hand on the opposite side and touch shoulder, return hand, shift weight, lift other hand, touch shoulder.

Couch stretch – 2 min per leg

Pigeon pose on box – 1 min per side

Before we get to the WOD, a little video courtesy of CrossFit HQ…

today, we have slightly altered version….

WOD:

Teams of 2:

Partner 1 does 100 double Unders

Partner 2 then does 100 Double Unders

Team completes 75 Cal Row (broken up any way they want)

Team completes 50 Total Dumbbell (45/30) step ups (24/20) these are broken up any way they want.

Teams can be m/m, f/f, m/f

X-tra:

Turkish Get ups

15 min working technique

Vid courtesy of CrossFit HQ.  Kettlebell guru Jeff Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.

Tabata roll out whole body

Start with left calf, roll out for 20 sec, take a 10 sec break then do right calf for 20 sec. Take a 10 sec break and do left hamstring,…etc until whole body is done.

S/S/S:

Sumo Deadlift

5×5

Increase weight each set

This will be our pull movement in this 6-week cycle. Again, there should be jumps per sets.

Video courtesy of JTS Strength.  World Record holding powerlifter Dan Green breaks down 3 common mistakes lifters make in the sumo deadlift that are keeping them from moving heavier weights.

WOD:

Every 90 seconds for 15 min

2 Snatch deadlifts with snatch 1RM

20 Double unders

Video courtesy of Catalyst Athletics.  The snatch deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the snatch pull.

Scaling Options:

Snatch DL – 90% of 1RM

DU – 2:1 Single Under to Double Under ratio w/10 in DU practice after WOD

X-tra:

5 Rounds:

5 L-Sit Chin Ups

5 L-Sit Pull-ups

then…

Banded good mornings 3×15

Vid courtesy of Ivan Black.  L-chin up.

Vid courtesy of 501 CrossFit.  L-pull ups

S/S/S:

Snatch

5@70%, 3@ 75, 2×2@80%

Based off 1RM set 8Sept

This is why it is very important to keep track of your results.  Especially in Snatch and Clean and Jerk as many of the sessions for those will be % based.

WOD:

Tabata tasking:

50 Toe2Bar

50 Pull Ups

50 KB Swings (53/35)

Follow Tabata (20 sec work/10 sec rest) until all reps are finished.

Score = number of rounds (the 20 sec work) it took to complete all reps.

Scaling Options:

T2B – Knee2Elbow

Pull Up – ring row

KB swing – 35/25

X-tra:

4 Rounds not for time:

10 Glute-Ham Raise

10 GHD Sit Ups

Videos courtesy of Rogue Fitness.  Mark Bell and Jesse Burdick demonstrate how to use the Rogue GHD for GHRs and why it’s a useful strength training and mobility tool.

Matt Chan shows proper form for the sit up with the Rogue Abram GHD.

Banded OH stretch x 3 min per side

Note:  Due to personnel shortages, we may not have a coach available for most of this week.

S/S/S:

Front Squat

5×5

Increase weight each set

Video courtesy of Rogue Fitness.  Matt Chan hitting the finer points of  Front Squat.  This begins out next 6 week cycle of movements.  Front Squats: keep elbows high.  Jumps should be based on feel.  Even if it is only a 2.5 pound jump, progress per set.

WOD:

5 Rounds

4 Push Press (205/135)

3 Pistols (per leg)

2 False grip pull ups

Video courtesy of Gymnastics WOD.  Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl Paoli explains how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.

Scaling Options:

Push Press – 185/120, 165/110, 135/95

Pistols – to box or banded

False grip pull up-5 sec false grip hold at bottom of pull up

X-tra:

Using  Front Squat weight  add 90/50 #,

(Heavy, Heavy, more then you can front squat)

3 Rounds:

60 Second Front Rack Hold

60 Second Rest

Don’t step out of the rack in the Front Rack Holds. Simply come under the bar in Front Rack and stand up with the weight so it is not touching the J-hooks. While in the Front rack, try to point elbows as high as possible. The added load works to help increase flexibility, meaning a better front rack in FS and Cleans, etc….