Video courtesy of CrossFit HQ.  The Open starts this Friday!  Be ready!

S/S/S:

Zercher Squat

5X5

Increase weight each set

Compare to 18 Jan

Re-test of 5X5 for the Zercher Squat. Suggest have your opening set close to what you used in the 1^st or 2^nd set on 18Jan. Should see an increase for those last sets

WOD:

7 min AMRAP

5 Front Squats (155/ 115)

7 Bar Facing Burpees

Compare to 14Dec2015

This is a re-test of a timed WOD we did back in December. Look back in your log and compare!

Scaling Options:

Front Squats – 95/ 65, 65/ 35

X-tra:

Handstand Walk Practice – 10 min or

Every 2 min for 10 min – 50 Shoulder taps

Banded OH stretch – 2 min per side

S/S/S:

Floor Press

10,9,8,7,6

Increase weight each set

WOD:

5 RFT

5 pull ups

10 push jerk 115/80

100 yard farmers walk 70/53 # (Dumbbells or kettle bells)

Scaling Options:

Pull Ups – Ring Rows x 2

Push Jerk – as needed

Farmer Walk – 53/35

X-tra:

HSPU work – 10 min

Front Lever work – 5 min

Roll forearms – 2 min per

S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch

5X1 + 4 OHS

So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch.  Once you stand up with the snatch, perform 4 OHS.  Try using same weight as last week or heavier if you can maintain good form.  The snatch pieces should be crisp, and OHS should be stable.

WOD:

Tabata: 20sec on, 10sec off

8 Rnds – Alt jumping lunge

8 Rnds –DUs

8 Rnds – BF Sit Up

Score = Total Reps

Scaling Options:

Alt jumping lunge – Regular lunge

DUs – no scale. If anything, you get 8 rounds of 20 sec practice

BF Sit Ups – Feet anchored sit ups

X-tra:

Hold Elbow2Instep (1 min per side)

Pigeon pose (1 min per side)

Banded shoulder distraction (2 min per side)

Tabata roll out

(Whole body, spend 20 sec per section per side, rest 10 sec between. Go until whole body is done.  Do extra if needed.)

S/S/S:

Sumo Deadlift

10,9,8,7,6

Increase weight each set

Higher rep counts on today’s sets, but do not let form suffer. No rounded backs or inward knees!

WOD:

“Super-sized Elizabeth”

15-12-9

Power Cleans (185/125)

Weighted Ring Dips (30/20)

Scaling Options:

75% of 1RM on Power Cleans

No weight ring dips or stationary dips, or box dips

X-tra:

Legless rope climb work:

Spend 15 min. Get as many as you can but work technique

WOD:

“Rahoi”

12 Min AMRAP:

12 Box jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

Pic courtesy of CrossFit HQ.  U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk

Scaling Options:

BJ – 20/16

Thrusters – as needed

X-tra:

GHD – 3×15

Hold bottom of squat 3×1 min

Perform these 2 as a superset (not for time)

Reminder:  With today being President’s Day, the gym will be on holiday hours.

S/S/S:

Clean Shrug + Hi Hang Clean + Clean

5X1 +4 Jerks

So, set up at your bar for a clean, perform a clean shrug (go through the clean all the way to violently extending the hips and shrugging hard), then reset at the high hang (slight bend in the knees) and perform a hang clean, then bring the bar back to the ground, set the body for a clean, perform a full clean, then at the top, and this week, perform 4 Jerks at the end of each set.

WOD:

20 min EMOM:

5 toes 2 bar

4 bent over rows (135/95)

3 burpees

Do all reps mentioned per minute. If you fail to make all reps in a given minute, finish the set you are on, and sit out the remaining next minute you have gone into.  If you fail more than two sets in a row, scale reps or movements.

Scaling Options:

T2B – K2E

Bent Over Row – 115/75, 95/65

X-tra:

Bulgarian Split Squat (3X12)

Lat stretch (x2 min per side)

S/S/S:

Zercher Squat

10,9,8,7,6

Increase weight each set

Longer reps today, so understand your core and shoulders are going to feel the pain. Maintain lumber control.

WOD:

20-18-16-14-12-10

Hang Power Clean 115/75

Alternating Pistols

Long rep scheme, but chip away! Metcon City!

Scaling Options:

HPC – as needed

Pistols – banded in rack

X-tra:

Clean Pulls

4X5 @120% of 1RM

Ankle mobility

S/S/S:

Floor Press

5X3

Increase weight each set

This time around, the reps drop to 3 per set, so aim for a higher weight than the 5X5 and 3X5 weeks. Try not letting your head rise during the lift as well.  In this position, lifting the head puts undue stress on the neck and will keep you from fully retracting the shoulder blades.

WOD:

Partner WOD

15min AMRAP:

4 Tire Flip Jump Thru

6 Burpee Tire Jumps

10 Hand Release Push Ups

Break up reps as needed

Bring the tire in from outside.  No need to freeze during this one.  For the jump thru portion, you can step in and out if need be.  For the burpee tire jump, face the tire, do a burpee, come up and jump on top of the tire, fully extending the hips.  Step or jump back down.

X-tra:

Every 2 min for 10 min

Max reps unbroken strict pull ups

S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch

5X1 + 3 OHS

So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch. Once you stand up with the snatch, perform 3 OHS.  Try using same weight as last week or heavier if you can maintain good form.  The snatch pieces should be crisp, and OHS should be stable.

WOD:

CrossFit Open WOD – 13.3

12 Minute AMRAP:

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

Video courtesy of the CrossFit Games.  Spicy flashback to the 2012 and 2013 Open.  Find a constant pace for your wall balls, try not to let the WB stay on the ground (rest with it against your chest, leaning into the wall).  Once you get through those, just go all out on the DUs to get to the muscle ups.

Scaling Options:

WB – 14/12 (8 if we have them)

DUs – 3:1 Su ratio

MU – 3 burpee+kipping pull ups per rep

X-tra:

OH banded stretch x 2 min per

Couch Stretch – 3 mins per leg

WOD:

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Video courtesy of CrossFit HQ.  Games legend Chris Spealler knocking out “Linda”.  The dreaded “The Bars of Death”.  Highly suggest doing this with a partner to have someone to spot you on bench.  If you can, have partner 1 complete the WOD prior to partner 2 going.  Remember, you need three separate bars for this WOD.

Scaling Options:

DL – Bodyweight or less if need be

BP – ¾ bodyweight

Clean ½ bodyweight

X-tra:

3 rounds for Quality:

10 GHD Sit-ups

10 Slow RDL w/ Heavy KB