S/S/S:

Snatch from blocks (right above knee)

2×2 @ 70

2 @ 75%

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.”

WOD:

Death By Burpee: 20min timecap

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.

X-tra (done on your own outside of class):

Track work –

10x100M sprints. Sprint straight-aways, walk corners

It’s sunny out and we have a track.  Use it.

S/S/S:

Hollow body positioning

Handstand Push Up work

WOD:

For Time

Buy In: 1K Row

6 Rounds:

9 Deadlifts (185/130)

12 Box Jump Overs (24/20)

15 Hand Stand Push-Ups

Cash Out: 800M Run

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

X-tra (done on your own outside of class):

Freestanding Handstand or HSPU work – 10 min

Banded bully stretch – 2 min per side

S/S/S:

Front Squat

5×3

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.

WOD:

7!(7,6,5,4,3,2,1)

Dumbbell Cleans* 40/25

*Do 30 Double Unders before each round of Dumbbell cleans

(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

X-tra (done on your own outside of class):

Heaving snatch balance – 2,2,2,2

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.

S/S/S:

Bench Press

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:

10 Min AMRAP:

10 Wall Ball (20/14)

10 KB Swings (53/35)

100m Sprint

Scaling Options:

WB – 14/12

KB – 35/20

Sprint – 150M Row

X-tra (done on your own outside of class):

10 Min AMRAP:

30′ OH Walking lunge (135/95)

3 Muscle Ups

2 min doorway stretch

2 min banded lat stretch

2 min Kneeling Forearm Stretch*

*

Video courtesy of Nate Palin

S/S/S:

Clean & Jerk

5@75%

3@80

2×2@85%

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.

WOD:

Half “Chelsea”

EMOM for 15 min

5 Pull-ups

10 Push-ups

15 Air Squats

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

X-tra (done on your own outside of class):

Clean Pulls

3-3-3-3-3

Add 50# to heaviest C&J weight from today

2 min Olympic wall squat test

2 min roll out hamstrings and quads

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