S/S/S:

DeFranco Limber 11

Video courtesy of DeFranco’s Gym

WOD:

3 Rounds For Time:
20 Calories on Rower
20 Calories on Assault Bike

Scaling Options:

N/A

X-tra:

75 Chest 2 Bar Pull ups for time

Don’t Forget:  With Martin Luther King Jr. Day, the Warrior PT tent will most likely be on holiday hours.  Plan accordingly.

S/S/S:

Zercher Squat

5X5

Increase weight each set

Video courtesy of Rogue Fitness.  What is a zercher squat?
As described by Louie Simmons, Zercher squats are performed by setting a bar in the rack at about stomach height. Take the bar in the crooks of your elbows-use a towel or some padding- suck up a breath, push abs against your belt, step back and set up as if to do a squat. Squat down until the bar touches the tops of the thighs. Then stand up. Keep pushing knees out and butt back as in a box squat. Remember to try to keep as upright as possible and to keep the back tight, driving the head back and hips forward on the ascent. The bar will tend to pull you forward. These really work the abs, glutes, hams and BACK.

This is the first in the next set of movements for our new cycle.  If this is your first time doing these, feel them out, but make the 5 sets of 5 count.

WOD:

3 Rounds of for max reps of:

1 min of Butterfly Sit Ups

1 min of Dumbbell Hang Squat Clean Thrusters, 30/20

1 min of Assault Bike (Cals)

1 min of Dumbbell Renegade Row 30/20*

1 min of Rest

*Renegade Rows

Video courtesy of Strength Camp. 1Rep left arm + 1 Rep right arm = 1 Rep

Scaling Options:

BF Sit Up – feet anchored

DB Hang SCT – as needed

DB Renegade Rows – as needed

X-tra:

5xMax unbroken Strict Handstand Push ups

– 1 minute rest between sets

S/S/S:

pic courtesy of CrossFit HQ.

Strict Press

5X5

Compare to 14Dec

Last day of re-test week!  Next week will start a new cycle, so end the current one on a good note!

WOD:

8 min AMRAP:

Reps 3, 6, 9, 12, etc for Handstand Push-Ups

8 Box Jumps (24/20)

rest for 2 mins then…

3 mins of handstand walk max distance or HS hold, max time over 3 min

So, for the WOD, at “Go!”, do 3 HSPUs, then 8 box jumps, then 6 HSPUS, then 8 box jumps, then 9 HSPUs, then 8 box jumps…etc…. Box jumps stay same reps, HSPUs go up by 3 every time.

Scaling Options:

HSPU – Wall walks

BJ – 20/16

X-tra:

4 Rounds Not For Time:

10 Strict Pullups

10 Strict Ring Dips

*if you can easily do all reps and rounds unbroken, make movements weighted

S/S/S:

20 Min to set 1RM Power Snatch

pic courtesy of CrossFit Impulse

followed immediately by…

20 min to set 1RM Power Clean & jerk

You’ll have 20 minutes to get a 1RM on Power Snatch, suggest W/U sets of 3, 3, 2, 2, then nothing but singles until you establish 1RM. Right at 20 min, do C&J prep, then start clock for 20 min for Power C&J 1RM. Don’t go over 20 min.

X-tra:

GHD sit ups 4×20

60 sec rest between sets

Rev hypers 4X20

60 sec rest between sets

S/S/S:

Clean Deadlift

5×5

Compare to 9Dec

Video courtesy of Catalyst Athletics.  Again, god form, but with all the work done over the last few weeks, should see more weight come up from what you did on 9Dec.

WOD:

15 Min – Every Minute On the Minute:

Min 1,4, 7, 10, 13 – 10 Toes to Bar

Min 2, 5, 8, 11, 14 – 10 Alternating Pistols

Min 3, 6, 9, 12, 15 – 10 Russian KB Swings (70/53)

If you aren’t able to finish a given minute’s reps, at the end of the minute, just go to the next movement. Today is a technique day. Want quality reps over quantity.  That said, goal is still to get all reps in.  If you feel you can;t get all reps in RX, look over scale options.

Scaling Options:

T2B – K2E or lying T2B

Pistols – w/band

Russian KBS – 53/35

X-tra:

4 Rounds:
30 second Hollow Rock
30 second rest

S/S/S:

Goat day: 15 min working one of these…

HSPU’s
Chest to Bar Pullup’s
Toes to Bar
Muscle Up’s
Pistols

Focus on movement perfection, not reps.  Make technique your friend and take one of these that is a goat to a movement in your wheelhouse.

WOD:

1 Mile Run

5 min rest

2K Row

Score = combined times.

X-tra:

Accumulate 3 minutes in an L-Sit (from boxes or plates)

on a box…

pic courtesy of CrossFit Omaha.  Or use plates

S/S/S:

pic courtesy of CrossFit Kinnick

Back Squat

5X5

Compare to 7Dec

It’s Re-Test Week!  If you’ve been hitting the progressions each week, you should see a nice jump from the 5X5 weight you used on 7Dec to now.  But don;t let form be sacrificed for heavier weight.  Be ambitious, but safe and smart.

WOD:

For time:

25 Box Jumps (24/20)

50 Push Ups

75 Butterfly Sit Ups

100 Double Unders

75 Butterfly Sit Ups

50 Push Ups

25 Box Jumps (24/20)

Scaling Options:

BJ – 20/16

Push ups – off of a bench

BF sit ups – feet anchored

DUs – 2:1 SU ratio w/10 min of DU practice AFTER WOD

X-tra:

3 rounds Not For Time:

60 ‘ One Arm KB OH Walking Lunge (30 ‘ each arm)

10 (per arm) KB Bent Over Rows

Go as heavy as possible on both

S/S/S:

Strict Press

10,9,8,7,6

Increase weight ea set

WOD:

12 Min EMOM

5 Pull ups

10 Jumping Air Squats to 6″ target above reach

Pull ups can be any variation. Strict, kipping, butterfly. On the jumps squats, make sure you get crease of the hip below the knee at the bottom

Scaling Options:

Pull Ups – Ring Rows

X-tra:

Good Mornings – 5 x 6, build each set, rest 90 seconds

GHDs – 5 x 20, rest 90 seconds

Mobility Work:

15 Min mobility on anything aching

WOD:

5 Min AMRAP of ascending ladder of:

3 Wall balls, 20/14

3 Burpees

6 Wall balls, 20/14

6 Burpees

9 Wall balls, 20/14

9 Burpees

and so on for 5 minutes.

Rest 3 Min. Then….

Timed 400M

Scaling Options:

WB – 14/12

Run – 500M row

X-tra:

Single Arm DB Rows – 4 x 10-12 reps each arm, heavy, rest 60 seconds

Barbell Curls – 4 x 10-12 reps, build each set, rest 60 seconds

S/S/S:

Power Clean(Touch & Go on PC)

5×5 + 1 Jerk

WOD:

For Time:

9 Strict Pull ups

9 DB Shoulder to Overhead,50/30

6 Pistols (per leg)

7 Strict Pull ups

7 DB Shoulder to Overhead,50/30

4 Pistols (per leg)

5 Strict Pull ups

5 DB Shoulder to Overhead,50/30

2 Pistols (per leg)

Scaling Options:

Strict Pull Up – banded strict pull up

DB S2OH – as needed

Pistol – using band in rig*

Try to use as small a band as possible.  Set J-hooks to hip height and stretch band between

X-tra:

Dumbell Step ups to a box (24/20)

3 x 10 each leg

Build each set

Rest 60 seconds between sets