S/S/S:

Back Rack Reverse Lunge

5X5

Increase weight ea set

Compare to 13Jan2020

Videos courtesy of Train FTW.  Re-test Week!!! We’ll compare today’s weights to what you used on 13 Jan.  If you hit each week of these, you should see a jump in weight!  Don’t let the form break down!  Keep the torso upright throughout the movement.

WOD:

3 Rounds:

400M Run

20 Alt DB (50/35) Box Step Ups (24”/20”)

10 Devils Press (50/35)

Quick demo on the DB Box Step ups.

Scaling Options:

Run -> 500M Row

DB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Couch Stretch on box – 2 min per leg

Pigeon Pose on box – 2 min per side

WOD:

“DT”

5 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Compare to 17Aug2017

Pic Courtesy of CrossFIt HQ.  Finish the week STRONG with this awesome Hero WOD.  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

If you need to break up the reps, suggest you do it at deadlift rep 11, hang power clean 8, and once you finish the push jerks.

Scaling Options:

Bar weight -> 135/95 -> 115/80 -> 95/65 -> As needed, but must use same weight for all movements

Cool Down:

Back Extensions on GHD – 3X15

Roll out back

S/S/S:

Snatch Grip Deadlift

2,2,2,2,2

Increase weight ea set

Video courtesy of Untamed Strength.

Our last time hitting Snatch Grip Deadlifts this cycle before we re-test our 5X5.  Looking for 5 HEAVY doubles today! Again, this is great for building a strong upper back as well as adding to our overall back strength (important for conventional deadlift improvement, and just making your back better for whatever the world throws at it).  Due to the arms being out wider, you will have to squat down deeper than you would for a conventional deadlift.

Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward).  Grab the bar in a snatch grip (hook grip the fingers), use straps if you want.  Shoulder blades should be over the barbell.  Engage the lats and chest up.  Drive the feet through the floor as you stand.  Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out.  Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep

WOD:

For Time:

400M Run Buy-In

then…

21-15-9:

Handstand Push Ups

Pull Ups

then…

400M Run Cash-Out

Time Cap: 12 Min

With the nicer weather coming around, time to get outdoors a little bit.  Therefore, you’ll get two nice little runs between some good push/pull work!

Scaling Options:

Run -> 500M Row

HSPUs -> Pike Push Up off Box* -> Pike Push Up off the ground

Video courtesy of Norcal CrossFit

Pull Ups -> Buddha Pull Ups**

Video courtesy of NotKrisRoe

Cool Down:

Roll out lats – 20 passes per side

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

WOD:

5 Rounds:

1 Min Max Reps Front Rack Dumbbell Step Back Lunges (50/35)

1 Min Max Hand-Release Push Ups

1 Min Max Calorie Row

1 Minute Rest

Score = Total reps + cals

Video courtesy of Functional Bodybuilding.  Quick demo of the DB Front Rack Reverse Lunge.  Today, keep an eye on the clock (or listen to the coach), once you are about 5-10 seconds away from the end of a minute, get ready to move to the next movement.  The only exception is the row.  Since you rest right after that, go until the end of the minute. For the Hand-Release Push Up, as long as there is air between your hand and the ground at the bottom of each rep, you’re good.  Do NOT let your body snake up as you push up.  Keep the core tight and body straight.

Scaling Options:

DB weight -> 35/25 -> as needed

Hand Rel Push Up -> Push Up off bench

Cool Down:

Doorway Stretch – 2 Min per side

Childs pose – 3 min

S/S/S:

High Hang Clean

3@75%

2@80%

2@85%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

% Based on 8 Jan 1RM

Video courtesy of California Strength.

Final time hitting High Hang Cleans for this cycle before we re-test our Oly 1RMs.  Weights go up this week, so stay strong in your sets!  Again, I prefer you do the squat clean version, but if technique or flexibility are limiting you, you can land in the power position, and then complete a front squat. And, don’t forget every set ends with 1 Push or Split Jerk.

Setup and Execution – Deadlift the bar up to a full standing position.  Keep the torso upright, core tight.  Keep the chest over the bar.  In a controlled motion, dip to the power position, then push through the feet to VIOLENTLY extend the hips (keeping the bar close to your body), and then pull yourself under the bar to catch it at the bottom of a Front Squat

WOD:

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

…

Up by (3) reps each round

Anytime you pick the bar off the ground, you can squat clean into the first thruster.  Try shaking out the arms and legs during your transition time from one movement to the next.  This way, you don’t get to the next movement and waste time standing there trying to loosen things up.  Think once you get to either your bar or the pull up bar, you go right into the movement.

Scaling Options:

Bar weight -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Cool Down:

Couch Stretch – 2 Min per side

Cobra pose – 2 Min

S/S/S:

10 Min Double Under Practice

Video courtesy of MissFit Athletics.  Take no more than 10 minutes to work on being more efficient on the Double Under movement.

WOD:

For Time:

500 Double Unders*

– at 100 DUs – 500M Row

– at 200 DUs – 400M Run

– at 300 DUs – 300M Ski Erg

– at 400 DUs – .5 Mile Ski Erg

25 Min Time Cap

The more efficient you can be on the DUs today, the more energy you’ll have for the other cardio pieces, and the quicker this workout will go

Scaling Options:

DUS -> 1000 Single Unders.  Stop at 200/400/600/800 respectively, to do the other cardio pieces

Run -> 500M Row

Cool Down:

Calf Stretch on Rig – 2 Min ea side

Thread The Needle Pose – 1 Min per side

S/S/S:

High Hang Snatch

3@75%

2@80%

2@85%

Sets start every 4 min

% Based on 8 Jan 1RM

Video courtesy of Catalyst Athletics.

Final week of our Snatch variation for this cycle, the High Hang Snatch, or Dip Snatch

Execution: Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the snatch, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.

Purpose: The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension. These lifters will typically reach the hips too far forward through the bar and not get enough upward force into the bar. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides). %s go up this week, so stay strong through each set!!!

WOD:

EMOM for 15:

Min 1 – 12 Toe2Bar

Min 2 – 30 Ab Mat Sit Ups

Min 3 – 2 Rope Climbs

Video courtesy of Norcal CrossFit.  Good core control will be key today, especially in the rope climbs!  Don’t burn out the arms, use your climbing technique and utilize legs and core!

Scaling Options:

Toe2Bar -> Kipping Knee raise

AB mat sit ups -> feet anchored

Rope climb -> 2 Rope walks per rep

Video courtesy of CrossFit HQ.  Demo of Rope Walks.

Cool Down:

Cobra pose – 2 min

Roll out forearms

WOD:

For Time:

3 Rounds:

50 Double Unders

15 Power Cleans (135/95)

then..

100/70 Cal Row

then…

3 Rounds:

50 Double Unders

25 KB Swings (53/35)

Scaling Options:

DUs -> As many DUs in 75 Rope Contacts -> 50 Penguin Hops  -> 100 Single Unders

A rope contact means every time the rope touches the ground.  So, in a single under, there is one rope contact per rep.  In a double under, there are two rope contacts per rep.  For this scale option, your goal is to attempt as many double unders as you can in 100 rope contacts.  This is for the athlete who can get a few double unders, but is working on consistency.  If you do not have DUs at all, use one of the other scaling options

For Penguin Hops (video courtesy of WOD Prep)

Bar weight -> 115/80 -> 95/65 -> as needed

KB weight -> 35/26 -> as needed

Cool Down:

Calf Stretch on rig – 2 min per side

Roll out T-Spine – 30 passes

S/S/S:

Push Jerk

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.  Final week of the Push Jerk before our 5X5 re-test.  Our goal this cycle is to not only get stronger in this movement, but to be more comfortable while under a load, making the Clean & Jerk more successful.  A secondary focus this cycle will be the controlled dip (you’ll see that here as well as in our high hang Snatch and Clean variations this cycle).  Learn how to not just drop suddenly into the dip, rather drop down in control like a coiled-up spring, and then as you VIOLENTLY extend upwards, you’ll get more power out of the hips, therefore moving more weight.  Once you extend and PUNCH with the arms, drop yourself under the bar FAST!  Make sure these are push jerks, not push presses. High reps each set this week to push that muscular endurance.  DO NOT let your form go down just to get through.  Keep the core tight, make the movement crisp!.

WOD:

16 Min AMRAP:

21 Cal Ski Erg

15 Pull Ups

9 Overhead Squat (95/65)

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Bar weight -> 75/55 -> as needed (if OHS movement is difficult, go down to PVC if needed)

Cool Down:

Thread the needle hold – 1 min per side

Child’s pose – 3 min

WOD:

AMRAP 3:

18 Box Jumps (24/20)

18 Push Ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Box Jumps (24/20)

15 Pike Push Ups off box

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Box Jumps (24/20)

12 Burpees

Max Calorie Row

rest 3 minutes

AMRAP 3:

9 Box Jumps (24/20)

9 HSPUs

Max Calorie Row

Score = total Cals from Row

3 Minutes of all out work followed by 3 min rest. Get through the Buy-In portion (Box Jumps and pushing movement) as quickly as you can to get as many Cals rowed as possible before the end of each round.

Scaling Options:

Box height -> 20/16 -> as needed

Push Ups -> off box or bench

Pike Push ups off box -> pike push ups from floor -> push ups to downward dog

HSPS -> Pike push up off box

Video courtesy of Norcal CrossFit

Cool Down:

Pigeon Pose on box – 2 min per side

Barbell Shoulder Stretch – 2 min per side

Video courtesy of Mobility WOD