S/S/S:

Clean & Jerk

15 minutes to set 1RM

Video courtesy of USAW.  Time for a periodic test on the skill progressions we have been working with both the Clean and the Jerk.  Now they are just combined.  You will see a retest of this down the road.

WOD:

In honor of all those we lost 14 years ago…

The 9-11 WOD

2001m row

11 box jumps (30in/24in)

11 thrusters (125 pounds =125 deaths at The Pentagon)125/85

11 burpee to chest 2 bar pull ups

11 power cleans (175 pounds= AA Flight #175, south tower) 175/115

11 hand stand push ups

11 kb swings (70/53)

11 toes to bars

11 deadlifts (77k = Flight 77 = 170 pounds) 170/125

11 push jerks (110 pounds = number of floors in each tower) 110/65

2001m row

Since you will only have one bar, highly recommend you pre-stage your weights for the weight changes.

Scaling:

Box: 24/20

Thruster: As needed

B2C2B: Do burpee to PU

Cleans: As needed

HSPU: use box method

KB: 1.5/1

T2B: K2E down to knee raises

DL: As needed

PJ: As needed

X-tra:

Hi-five someone in class

S/S/S:

Tabata Roll Out

20 sec per body part, 10 sec rest between parts. Get all of front and back

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.

WOD:

12 EMOM:

Odd – 15 Barbell evil wheels (at least 25#s on bar)

Even – 15 straight leg sit ups (have bar right over knees)

Video courtesy of Simon Colley.  Not everyone has access to an ab wheel, evil wheels or a power wheel. The barbell makes a great substitute to help develop an iron trunk

Video courtesy of sleekmr2.  Putting the bar over the knees will help you not break at the knees. Think of these like GHDs.

X-tra:

Front Rack Mobility Drills

2 minutes per drill.

Video courtesy of CrossFit City Line. Drill One.

Video courtesy of Mobility WOD.  Drills Two and Three.

S/S/S:

pics courtesy of Crossfit HQ

Deadlift

5×5

Compare to 5Aug

Should see an increase per set from 6 weeks ago.

WOD:

5 Rounds for Max Distance

– 1 Min Walking Lunge w/ Kettelebell in any position(53/35)

– 1 Min Suitcase Carry with KB (can switch sides anytime during minute)

Measure out the distance from white line to white line. Go back and forth and  keep track of number of trips. Take that number x distance=score

X-tra:

4 Rounds not for time:

12 Reverse Hyperextension

20 banded good mornings

Video courtesy of Rogue Fitness.  Mark Bell and Jesse Burdick demonstrate how to use the Rogue Reverse Hyper.

Video courtesy of DeFranco’s Gym.  Banded good mornings very simple, yet very effective, exercise to help strengthen the hamstrings, glutes and lower back.

Hang from pull up bar – accumulate 4 minutes

S/S/S:

pic courtesy of Hookgrip

Snatch

15 min to set 1RM

Time for a periodic test on the skill progressions we have been working with Snatch.  You will see a retest of this down the road.

#progression

WOD:

3 Rounds for Time

20 Kettlebell Snatch Left Arm (53/35)

20 Double Unders

20 Kettlebell Snatch Right Arm (53/35)

20 Double Unders

20 Kettlebell Goblet Squats (53/35)

20 Double Unders

X-tra:

Pistol practice – 10 min

Video courtesy of Sergio Factuar.  A good progression for those struggling with pistols.

Olympic Wall stretch – 4 min

Video courtesy Paradiso CrossFit.

NOTE:  Due to Labor Day hours, there won’t be any meeting up at 0530 Monday.  A coach will be there at 1000 for anyone who wants to meet up.

S/S/S:

Back Squat

5×5

Compare to weight used 3Aug.

This is Re-Test Week! Should see an increase per set from 6 weeks ago.

WOD:

For Time:

800M run cash in

then…

21-15-9

Deficit Hand Stand Push-Ups (as much as you can handle)

Chest-2-Bar Pull Ups

X-tra:

For those looking for extra work after the WOD to increase their skills and build on the work done in the WOD.

Med Ball Russian Twist x 50 Total

Couch stretch – 2 min per leg

Video courtesy of David Hall.  Med ball Russian twists.

Video courtesy of Mobility WOD.  Kelly Starrett demonstrating the couch stretch.

S/S/S:

Jerk (from blocks)

10,9,8,7,6

Increase weight each round

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

WOD:

12 Min AMRAP:

8 Overhead Squats (115/85)

16 GHD Sit Ups

24 Lateral Jumps(Length of bar from plate to plate)*

*For lateral jumps, stand a foot or so behind your barbell, facing forward, lined up evenly with a plate on the bar(start on either side). Perform a lateral jump(sideways jump) where you land even with the plate on the other end of the bar. Whole time, you are facing forward. Land soft and don’t let the ankle roll.

Moblity:

Y-T-W-L on Incline bench

Video courtesy of Tom Conner.  This movement is used mainly as a rehab/injury prevention tool.  So, stay light.  Would not go any higher than 5# DBs.

WOD:

5 Rounds:

In 2 min complete:

-250M Row

-Remainder of time, max reps Double Unders

Rest one minute between rounds

Score = total number of DUs

S/S/S:

Hang Cleans

5×2

Increase weight each set

For Hang, anywhere between crease of hip and mid thigh. Hold onto bar between reps as much as possible.  Oh, and clean=Full Clean

WOD:

“Helen”

3 Round For Time:

400m Run

21 Kettlebell Swings (53/35)

12 Pullups

S/S/S:

Deadlift

10,9,8,7,6

Increase weight per set.

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

WOD:

For Time:

1000m Row

50 Ring Pushup

750 Row

30 Ring Pushup

Row 500m

20 Ring Pushups

Video courtesy of The CrossFit Journal.  This video series provides a fresh look at skill-transfer exercises and midline stability, combining the powers of Kelly Starrett and gymnast Carl Paoli. Both San Francisco CrossFit coaches add their expertise to refine basic CrossFit movements with the aim of improving power output.

S/S/S:

Hang Snatch

5×2

Increase weight per set

For Hang, anywhere between crease of hip and mid thigh. Hold onto bar between reps as much as possible.

WOD:

Death by:

Double Kettlebell or Dumbbell Hang Clean & Jerk

For KB (53/35) for DB (55/35)

Video courtesy of Kettlebell Secrets.  For the Kettlebell version, this is the form you will use.  Notice the position of the thumbs as he swings the KBs between his legs.  They are pointing behind him, and they rotate forward as he comes up.  Do likewise.

Video courtesy of Rogue Fitness.  IF you go DBs, you will do the last version Matt Chan demos.

So, at GO!…have the DBs or KBs in the hang position, clean to shoulders(power), then jerk overhead. Stand up to full lock out and bring weights back down. Rest until the end of the minute. At the start of the next minute, perform two reps, then rest. At the start of the next minute perform 3 reps,…etc until you can’t finish the number of reps needed for a particular minute (this is where you “die”).