Today’s WOD courtesy of The Granite Games, one of the CrossFit Games Semifinal events. This com went down 4-6June and had some great events. If you want to do this WOD the way they wrote it, click here and look for “Earn It”. Can you make it in their 8 Min time cap?(Video courtesy of The CrossFit Games). BTW, the girl who won? 17 years old…The future is bright for CrossFit….
Scaling Options:
Bear Crawl: For Elite, do 50M Handstand Walk
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> Hand Release Push Ups. (For Elite: deficit HSPUs @ 6”/4.5”)
Burgener warm up – see videos below (courtesy of CrossFit Weightlifting Seminar Staff)
C&J w/u (before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
WOD:
20 Min to est 1RM Snatch
20 Min to est 1RM Clean & Jerk
Compare to 8 Apr
Always a fun day when we let our hair down and go heavy on our Oly lifts! Regardless if you hit a new 1RM, have fun going for the heavy weights! MOVE SOME WEIGHT!!! Need to get hyped? Check out Christine Middleton and Anthony Davis tossing up BIG WEIGHT at the Granite Games (Video courtesy of The CrossFit Games).
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Hang Power Cleans, Press, Push Press, Push Jerk
WOD:
20 Min AMRAP:
20 Double Unders
7 Burpee Over Bar
7 Shoulder to Overhead (115/80)
20 Hand Release Push Ups
Video courtesy of Constantly Varied Gear. Demo of Burpee over Bar. Don’t forget, you do NOT have to lock out the hips and knees on the burpee. But do not forget to jump with both feet going over the bar. Key to getting a ton of rounds in for this WOD is keep moving. If you keep a pace the allows little to no rest between movements, then you should get a good score
Scaling Options:
DUs -> 20 Penguin Hop -> 50 Single Unders -> 50 Bunny Hops
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
On Rig*: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows).
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat (2-sec pause at bottom), Kang Squats, Back Squats (3-sec hold at bottom).
S/S/S:
Back Squat
5X5
Increase weight ea set
Compare to 16 Apr
Video courtesy of Catalyst Athletics. Today we get to go for a heavy 5X5 on Back Squats! If you hit every instance of Back Squat since 16Apr, I have no doubt you will handle heavier weight each set compared to what you did on 16Apr. Get after it!!
WOD:
30-20-10:*
Pull Ups
Single Arm KB Walking Lunge (35/25) **
*Every Minute on the Minute – 4 Goblet Squats (35/25)
-WOD Begins with 4 Goblet Squats
**Switch Arms every 5 Reps
Video courtesy of The Active Life. There is no better way to put a monkey-wrench into wat looks like a straightforward WOD than putting in an EMOM. So, at the beginning of the WOd, do 4 Goblet Squats, then begin your round of 30 pull ups and 30 one-arm KB OH Walking lunges. At the top of the next minute, wherever you are in the WOD, stop and perform 4 goblet squats, then go back to wherever you left off in the WOD and keep going. This process continues at the top of every minute until you finish the WOD.
Scaling Options:
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
3 Rounds of “Rowling” (see video below, courtesy of Train FTW)
Penalty moves per round:
Rnd 1 – Pushup2Downward Dog
Rnd 2 – Cherry Pickers
Rnd 3 – Burpees
5 Ball roll to V-sit
Barbell warmup: With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, (move to snatch grip) Snatch Grip RDLs.
For those who have never done “Rowling” The goal is to row exactly 100M each round. Once the rower gets to 80M, you stop rowing and see where it ends. Any meters over or under 100 = the number of penalty movement reps you’ll need to do (ex. Rnd 1, I row 102, therefore I do 2 pushup to downward dog before going into Rnd 2)
S/S/S:
Snatch Grip Deadlift
5X5
Increase weight ea set
Compare to 14 Apr
Video courtesy of Untamed Strength. Re-test Week!!! Time to see if the last 9 weeks paid off. If you hit each day the way we wrote out the strength and WODs, you should see an increase in the weight you can handle each set for the 5X5. Remember, no Touch & Go on these. Reset the hips and torso every rep.
WOD:
Benchmark Day
For Time:
5K Row
Video courtesy of CrossFit HQ. Every so often we need to hit certain benchmarks to see if our fitness is improving. Sometimes these benchmarks are quicker WODs, sometimes, they are more long-distance stuff. Today goes into the longer realm. Shoot for a sub-25 Min. if this is your first time doing this one
Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop)
S/S/S:
Power Snatch + OHS + Snatch Balance
4@70%
4@75%
3@80%
Sets start every 4 min
Video courtesy of CrossFit Trajectory. Our final run of our Snatch Complex this cycle before we re-test our Snatch 1RM. This cycle’s focus on speed under the bar with the Snatch Balance should make many of you more confident to drop in for a Squat Snatch instead of depending on a Power Snatch when you go for that 1RM. This time around, %s go up so stay tight!
WOD:
21-15-9*:
Alt DB Snatch (per arm) (50/35)
*400M run after each round
On DB Snatch, 1 L-arm + 1 R-arm = 1 Rep
Video courtesy of BP Training Systems. So, to clarify, you are switching arms every rep, but you must complete the rep count of the round on both arms before moving on. Example, round one is 21 reps, so you must complete 21 reps on the left arm and 21 on the right arm
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean
WOD:
25 Min AMRAP:
21/18 Cal Assault Bike
15 Power Cleans (135/95)
9 Handstand Push Ups
This is the kind of WOD that you just need to settle into a good pace that keeps you moving the whole time. If you need to rest, make it the transition time from one movement to the next. If you have to break in the Power Cleans or HSPUs, do it in manageable chunks so you don’t hit failure.
Scaling Options:
HSPUs -> Pike Push Ups off Box* -> Pike Push Ups off ground** -> Hand Rel Push Ups
Videos courtesy of Black Iron Gym and Global Bodyweight Training, respectively. Demos of Pike Push Ups both off a box and off the floor.
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups (or ring rows), 5 Kipping Pull Ups (or ring Rows), 1-2 Muscle Ups (or Muscle Up transitions)
Barbell warmup: Perform 2 sets of 5 of empty bar Floor Press
S/S/S:
Floor Press
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ. Last go-around of Floor Press the cycle before we re-test our 5X5. Today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single. If that happens to be a 1RM, cool. If not, just make it heavy for today. As stated before, things to remember: 5 points of contact with the floor: Feet (2), hips, shoulder blades, and head. And maintain tension on the bar throughout. Relaxing at the bottom will actually put your elbows in a bad spot. And SLOWLY lower the bar down each rep. Don’t slam your elbows to the ground!
WOD:
3 Rounds:
10/8 Cal Row
20 Pull Ups
10/8 Cal Row
10 Muscle Ups (Ring or Bar)
Use that powerful leg drive and hip extension on the row to save your arms. You’ll need the grip strength in the pull ups and muscle ups. Quick note: If you do not have Muscle Ups, do NOT skip this WOD just because the movement is outside of your skill-set. The beauty of CrossFit is it is Universally Scalable. Scaling is how we start to add new movements into our tool bag. Use the scaling options we give, or if you need more, put a comment on the web page, put a comment on our Facebook post, email a coach, etc…
Scaling Options:
If no rower – 10/8 Sumo Deadlift High Pull (95/65), 1 rep per Cal
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Muscle Ups -> Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Ups -> Muscle Up Transitions -> 10 ring dips/10 pull ups
Pic courtesy of City of Lawton. The Combat PT Tent will be closed for Memorial Day. Please enjoy the day and remember those who paid the ultimate price for our continued freedoms.
