S/S/S:

Back Rack Reverse Lunge (out of rack)

10,9,8,7,6 Per Leg

Increase weight ea set

Video courtesy of Train FTW.  Week 4 of the Back-Rack Reverse Lunge.  Reminder on technique: Take the barbell from the rack, take no more than a step back.  From here, set the feet shoulder distance apart.  Keeping the torso upright and without twisting the hips, take a step back with one leg.  Once your foot makes contact, lunge down on that leg until the knee gently touches the floor.  Once it touches, push through the opposite foot to come back to a standing position.  Bring the back floor back to even with the front foot. Repeat on the other side.  These are going to open up some areas of work we previously haven’t gotten on the legs and will help increase the flexibility in your legs for any squatting variations…also good booty gains from these!  The goal of the 5X3 is to start with a weight where the last rep gets somewhat challenging.  Then, increase the weight the next set.  This week is all about muscular endurance, so these sets will be much longer than you are used to. Still, aim for a weight that will push you all the way to the end of each set, and make sure you climb in weight each set.   Let’s do it!

WOD:

10-9-8-7-6-5-4-3-2-1:*

Thrusters (115/80)

KB Sumo Deadlift High Pull (70/53)

*Top of every minute – Complete 4 Burpee Over Bar

15 Min Time Cap

So, the workout will begin with 4 Burpee over bar, and then go into 10 Thrusters, then 10 KB Sumo Deadlift High Pulls, then 9 Thruster, and 9 KB Sumo deadlift high pulls, etc.., BUT,at the top of every minute, stop wherever you are in the WOD and do 4 burpee over bar.  This continues until the you finish the final set (1 thruster, 1 KB SDHP). Quick demo of Sumo Deadlift High Pull with a KB (video courtesy of WODStar)

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

KB weight -> 53/35-> 35/26 -> as needed

Cool Down:

Couch Stretch – 3 min per side

V sit on wall – 3 min

Video courtesy of Signum CrossFit.  Quick demo of the Wall V-sit

Pic courtesy of CrossFit HQ.  Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.  

WOD:

“Jerry”

For Time:

1 Mile Run

2,000 Meter Row

1 Mile Run

As with any Hero WOD, this one will be a bit longer and a bit on the uncomfortable side, for a good reason.  Honoring those who paid the ultimate sacrifice.

Scaling Options:

1 Mile Run -> 3 Mile Assault Bike

Cool Down:

Roll out calves – 1 min per side

Lat stretch on rig – 1 min per side

Video courtesy of Harbor Park CrossFit

S/S/S:

Snatch Grip Deadlift

5X3

Increase weight ea set

Video courtesy of Untamed Strength.

Our third time hitting Snatch Grip Deadlifts this cycle.  Lower reps than last time, so go heavier! 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:

In 3 Min, complete…

10 Chest to Bar Pull Ups

10 Alt DB Snatch (50/35)

Max Box Jumps (24/20)

Rest 1 Min

Repeat 4 times

Score = Total Box Jumps

Scaling Options:

Chest to Bar -> Chin above pull ups -> Buddha Pull Ups

DB weight -> 35/25 -> 25/20 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Roll out lats – 20 passes per side

Pigeon Pose on box – 2 min per side

Pic courtesy of WOD Well

WOD:

“JENKINS”

AMRAP (with a Partner) in 40 minutes:

50 Burpees

400M Run

50 Kettlebell Swings (53/35)

400M Run

50 Pull-Ups

400M Run

50 Push-Ups

400M Run

Split work between partners as needed. Run together.

Scaling Options:

Run -> 500M Row

KB weight -> 35/26 -> as needed

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Push Ups -> off of a bench

Cool Down:

Cobra to Downward Dog x 20, slow and controlled

Roll out T-spine – 30 passes

S/S/S:

High Hang Clean

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based on 8 Jan 1RM

Video courtesy of California Strength.

Third time hitting High Hang Cleans for this cycle.  Weights stay the same, but reps go up, so time per round is increased.  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.

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:

3 Rounds:

75 Double Unders

50 Air Squats

15 Clean & Jerks (115/80)

Cleans can be Power Clean. Try to relax as much as you can in the DUs (breathe), keep a constant pace on the Air Squats (crease of the hip below the knee EVERY rep), and then attack the C&Js.

Scaling Options:

DUs -> As many DUs in 100 Rope Contacts* -> 75 Penguin Hops ** -> 150 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

Air Squats -> to depth

Bar weight -> 95/65 -> 75/55 -> as needed

Cool Down:

Calf Stretch on Rig – 2 min per side

Saddle Pose – 3 Min

Video courtesy of Signum CrossFit

Presidents Day 2020 Images

Pic courtesy of presidents-day-2020.com

There will be no classes today due to the holiday.  Sorry for any inconvenience

S/S/S:

High Hang Snatch

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based off 8Jan 1RM

Video courtesy of Catalyst Athletics.

Third 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). Weight stays the same this week, but reps go up, so each round goes up to 4 min.

WOD:

For Time:

15 Power Snatch (95/65)

25 KB Swings (53/35)

15 OHS (95/65)

35 KB Swings (53/35)

15 Squat Snatch (95/65)

45 KB Swings (53/35)

10 Power Snatch (95/65)

55 KB Swings (53/35)

10 OHS (95/65)

65 KB Swings (53/35)

10 Squat Snatch (95/65)

75 KB Swings (53/35)

A nice KB climbing ladder with some barbell work in between.  All KB swings will be American style.  Focus on hinging the hip at the bottom and then violently extending to get the bell moving

Scaling Options:

Bar weight -> 75/55 -> As needed

KB weight -> 35/25 -> as needed

Cool Down:

200M row (slow)

Thread the needle stretch – 2 min per side

Prior to today’s WOD, make sure you perform this mobility work (courtesy of CrossFit Willow)

WOD:

AMRAP 18:

200 Meter Run

16/12 Ski Erg

12 Chest to Bar Pull-Ups

8 Alternating Pistols

5 Min Rest then..

For Time:

75 Cal on Assault Bike

Score WODs separately

Scaling Options:

Run -> 250M Row

Chest to Bar -> Chin above pull ups -> Buddha Pull Ups

Pistols -> Banded pistols -> Pistol to box or stack of plates

For Banded Pistols (Video courtesy of WODStar)

Cool Down:

Couch Stretch – 3 Min per leg

Kneeling Lat stretch hold – 1 Min per side

S/S/S:

Push Jerk (from the rack)

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third week of the Push Jerk.  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. With the reps down to 3 this week, aim to go heavier in your work sets than you did in the 3X5 week.

WOD:

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (115/80)

21 Cal Row

15 Lateral Barbell Burpees

15 Push Jerks (115/80)

15 Cal Row

9 Lateral Barbell Burpees

9 Thrusters (115/80)

9 Cal Row

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> As needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Doorway Stretch – 1 Min per side

WOD:

Every Minute on the Minute for 30 Min:

Min 1 – 5 Renegade Rows (35/25)

Min 2 – 8 Devil’s Press (35/25)

Min 3 – 5 Handstand Push Ups

The reps are not high each minute, but make sure you focus on efficiency of movement from the start so you have the strength and endurance to make it in the final rounds.   For Renegade Rows, hold DBs at the top of a push up, perform a row with one arm, perform a row with the other arm, do a push up onto the DBs.  That is one rep.  Video below (courtesy of Rare CrossFit) shows a demo.

For Devil’s Press (video courtesy of CrossFit Federal Hill)…

Scaling Options:

DB Weight -> 25/15 -> as needed

HSPUs -> Pike Push Ups off box* -> Push Ups

For Pike Push Ups off a box (video courtesy of NorCal CrossFit)

Cool Down:

Barbell Shoulder Stretch – 2 min

Video courtesy of Mobility WOD

Roll out T-spine – 3 min