S/S/S:

15 Minutes to get max height, Box Jump

Compare to 20190530

Video courtesy of CrossFit 3216.  Today, we will take the first 15 minutes to work up to a max height on box jumps. Once you get to 30”, feel free to stack plates on top and keep going higher, but please be safe!

WOD:

3 Rounds:

500M Row

21 Box Jumps (24/20)

12 Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.  Looking to make this one pretty close to a sprint.  The sticking point for most folks will be the Devil’s Press.  Follow the above tips to make them as efficient as possible.

Scaling Options:

Box Height -> 20/16 -> as needed

DB weight -> 35/25 -> AS needed

Cool Down:

Calf Stretch on rig or box – 2X 30 sec per side

Pigeon pose on box – 1 min per side

Pic courtesy of Dump A Day 🙂

WOD:

“Cardio Dream”

For Time:

Run 1 Mile

Bike 2 Miles

Row 1600M

Ski Erg 800M

*Break up movements however you want.  Go in any order

All cardio, all day!!!  This one is a good one to see how you can strategize a WOD. Basically, I give you the work that needs done, and it is up to YOU on how you do it.  You can go in any order you want, and break up the load however you want, as long as at the end, you have finished, a mile of running, 2 miles on the Assault Bike, 1600M on the rower, and 800M on the Ski Erg.  Some folks might finish one movement at a time so they don’t have to go back to it, some folks may break it up into 4 sets of 400M run, ¼ mile bike, 400M row, and 200M ski erg, or they may choose some variation and order I haven’t even thought of.  Completely up to you.  Enjoy! 

Scaling Options:

Run – additional 1600M row

Cool Down:

Leg Bleeds -4 Min

Pic courtesy of The CrossFit Games.  That’s right! The 2020 CrossFit Worldwide Open begins the Thursday!  It will be 5 weeks, with the WOD being released on Thursdays.  Whatever is released will be our WOD for that Friday.  Come test your fitness with the rest of the world, and most importantly, HAVE FUN!!!!  If you are new to the Open, please talk to one of the coaches for details or click on the above pic.

WOD:

EMOM 20:

Odd – 8 Back-rack Lunges (115/80)

Even – 3 Bear Complexes* (115/80)

* 1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Behind-The-Neck Push Press

Video courtesy of Unbroken.  In today’s WOD, the lunges can be done walking style, in-place stepping forward, or in-place stepping backwards.  Up to you.  Just keep the bar on your back.

For the Bear complex, 1 Rep = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 BTN Push Press.  You can combine the Front Squat and Push Press into a Thruster, and you can combine the Back Squat and BTN Push Press into a BTN Thruster

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> As needed (Elite: jump up to 135/95) – Should be able to do lunges unbroken

Cool Down:

Couch Stretch – 2 Min per side

Oly Wall Sit – 2 min

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 9Aug

Video courtesy of CrossFit HQ.  Let’s finish re-test week with a big jump in weight on your Front Squat 5X5!!!  If you’ve been hitting the Front Squats each time over the last 9 weeks, you should see an improvement.

WOD:

6 Rounds:

In a 2 Minute Window, Complete:

12/9 Calorie Assault Bike

9 DB Push Press (50/35)

Max Wallballs (20/14)

*Rest 30 seconds between rounds

Score = Total Wall Ball shots

So, think of the Assault Bike and DB Push Press as your cash-in each round.  SPRINT through those so you have time to get as many Wall Balls in before the end of each round.  Go hard, as you get a quick rest between each round.

Scaling Options:

DB weight -> 35/25 -> As needed

Med ball weight -> 14/12 -> as needed

Cool Down:

Couch Stretch – 2 min per leg

Childs Pose – 2 min

Pics courtesy of T-Nation and TopVelocity.net

WOD:

20 Min to est 1RM Snatch

right into…

20 Min to est 1RM Clean & Jerk

Time to see how honing technique over the past 9 weeks has worked for us.  Trust in your technique and see what you can move!

Cool Down:

Pigeon Pose – 2 min per side

Banded OH stretch – 2 min per side

WOD:

AMRAP 30:

12 Push Jerks (115/80)

24/17 Calorie Row

12 Chest to Bar Pull-ups

48 Double Unders

Video courtesy CrossFit HQ.  Some quick tips on Chest2Bar Pull Ups.  Today is a little longer, so try to pace yourself so you don’t have to spend too much time recovering between movements.

Scaling Options:

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

Row -> Assault Bike

Pull Ups -> Buddha Pull Ups

DUs -> 100 SUs

Cool Down:

Roll out lats – 20 passes per side

Calf Stretch on rig – 1 min per side

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 13Aug

Video courtesy of Rogue Fitness.  Re-test on our Push Press 5X5!  Dip, drive, and squeeze the butt as you press up!  See if you can beat your weight from 13Aug.

WOD:

21-15-9:

Handstand Push Ups

Box Jumps (30/24)

*400M Ski Erg after each round

So, the way this will work, you will complete 21 Handstand Push Ups, then 21 Box Jumps, then 400M on the ski erg, then 15 HSPUs, 15 Box jumps, 400M ski erg, 9 HSPUs, 9 Box jumps, and finish with a 400M ski erg.  Also, the box jumps are meant to be a bit higher than what you normally see in a WOD.

Scaling Options:

HSPUs -> Pike Push Ups off a box -> Seated DB press

Video courtesy of Norcal CrossFit.  Quick demo on Pike Push Ups off a box

Box height -> 24/20 -> 20/16 -> as needed

Cool Down:

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFitNMesquite.

Thread The Needle (hold bottom position) – 1 min per side

Re-Test Week!!!!!!

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 7Aug

Video courtesy of Rogue Fitness.  Re-test week!  If you hit all the deadlift days over the last 9 weeks, you should be able to go even heavier on the 5X5 than you did on 7Aug.  Stay tight, and go heavy!!!

WOD:

For Time:

800M Run

15 Deadlift (225/155)

25 Lateral Barbell Burpees

15 Deadlifts (225/155)

25 Lateral Barbell Burpees

800M Run

Video courtesy of Artis Strength.  Quick demo on Lateral Barbell Burpees.  The weight on the deadlift should be a weight that you would only need to break once to finish the set of 15.  With the lateral barbell burpees, you don’t need to stand all the way up prior to jumping over the bar

Scaling Options:

Run -> 1000M Row

Bar weight -> 185/130 -> 155/110 -> 135/95 -> as needed

Lateral BB burpees -> burpees

Cool Down:

Back Extension on GHD – 3X15

Video courtesy of Rogue Fitness.  Quick demo on Back Extensions on the GHD.

Doorway Stretch – 1 Min per side

WOD:

For Time:

4X200M Run (1 min rest between rounds)

directly into…

4X400M (1:30 rest between rounds)

directly into…

2X800M Run (2 Min rest between each round)

For the paths today, use the normal 200M route. 

For the 400M route, use…

For the 800M route, use…

With the break in the weather, time to get outdoors!  The way this works is you’ll run a 200M run 4 times (take a minute break between each), then run a 400M run 4 times (minute and half break between each), and lastly run 2 800M runs (2 min break between the two runs).  The clock will continue to run the whole time, so when you come in from a run, do the quick math to figure when your next run starts.  Your score is the time when you finish your last 800M run.

Scaling Options:

Run -> Row, 250/500/1000M, respectively

Cool Down:

Heel cord mash – 2 min

Roll out legs

S/S/S:

2-Second Pause Snatch at Knee

3@75%

2@80%

2@85%

Sets start every 3 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Last time hitting our Snatch variation this cycle before re-testing our 1-Rpes.  %s go up, so stay tight!.  Again, make sure you keep tension in the pause!

WOD:

“Jump Ship”

AMRAP 18:

21/15 Calorie Row

18 Jumping Lunges

15 Ab Mat Sit-ups

12 Hand-Release Push-ups

Video courtesy of Alexandra Bring. Quick demo on jumping lunges.  Today’s WOD (Courtesy of CrossFit Parts Unknown) is a nice little gymnastics triplet with a little rowing thrown in for good measure.  For Jumping Lunges, make sue you keep the core tight so your torso stays upright.  Just let the back knee kiss the ground.  DO NOT slam it into the ground.  You only have one set of knees…

Scaling Options:

Jumping Lunges -> Lunges

Ab mat sit up -> Feet Anchored

Cool Down:

Cobra pose – 2 Min

Couch Stretch – 2 min per side