Use the transition from Ski Erg to Wall Balls as time to shake out your arms so they have some feeling int hem when you are knocking out your Wall Balls. Do the same with your legs when moving from Wall Balls to Box Jumps.
Video courtesy of Rogue Fitness. Our last go on Push Press this cycle before re-testing our 5X5. We are going with some muscular endurance this week Don’t forget, for Push Press, the key is not to re-bend the legs after you extend the hips. Don’t want to turn these into push jerks. A good way to prevent this is to squeeze the butt as you extend the hips.
WOD:
AMRAP 16:
30 Double Unders
15 Goblet Squats (53/35)
30 Double Unders
15 American Kettlebell Swings (53/35)
Scaling Options:
Double Unders -> Attempts through 45 Rope contacts -> 60 Single Unders
Thank you all who came out for “22” on Friday and Sherri’s dedication WOD on Saturday. Love this community!
WOD:
3 Rounds For Time:
50 Air Squats
40 Ab Mat Sit Ups
30 Push Ups
20 Pull Ups
*Rest 2 Min between rounds
Quote for today – “Manageable Chunks” When going through the reps, try to stop before you hit fatigue so your rest time is shorter than if you hit failure. This will allow you to move through the rounds quicker.
Scaling Options:
Sit Ups -> Feet Anchored
Push Ups -> To Bench
Pull Ups -> Buddha Pull Ups
Video courtesy of NotKrisRoe. Quick demo of Buddha Pull Ups
Reminder, there will not be a 0530 class today. This event will run from 0600-0800. This WOD is dedicated to brining attention to preventing Veteran Suicide. The sad statistic is 22 suicides daily. For more info on how to help, go to http://www.official22wod.com/
WOD:
“22”
The Official WOD to Prevent Veteran Suicide
22 Reps of each movement. At minute 22, we will all pause for a moment of silence for all those who have died in this battle.
Movements will be:
RX
Scaled
1. Hand Release Push Ups
1. Hand Release Push Ups
2. Box Jumps (30/24)
2. Box Jumps (24/20)
3. Russian KB Swings (70/53)
3. Russian KB Swings (53/35)
4. Pull Ups
4. Buddha Pull Ups or Ring Rows
5. Dumbbell Squats (50/35)
5. Dumbbell Squats (35/25)
6. Handstand Push Ups
6. Pike Push Ups off box
7. Walking Lunges w/med ball (20/14)
7. Walking Lunges w/med ball (14/10)
8. Alt DB Snatch (50/35)
8. Alt DB Snatch (35/25)
9. Toe2Bar
9. Hanging Knee Raise
10. Ab Mat Sit Ups
10. Ab Mat Sit Ups
11. Devil’s Press (50/35)
11. Devil’s Press (35/25)
12. Cal Row
12. Cal Row
13. DB Deadlifts (50/35)
13. DB Deadlifts (35/25)
14. KB Sumo Deadlift High Pull (70/53)
14. KB Sumo Deadlift High Pull (53/35)
15. Cals Assault Bike
15. Cals Assault Bike
16. Wall Balls (20/14)
16. Wall Balls (14/10)
17. Back Extensions on GHD
17. Back Extensions on GHD
18. DB Push Press (50/35)
18. DB Push Press (35/25)
19. Shoulder Taps in Plank
19. Shoulder Taps in Plank
20. Cals on Ski Erg
20. Cals on Ski Erg
21. Goblet Squats (70/53)
21. Goblet Squats (53/35)
22. Burpee Over Kettlebell
22. Burpee Over Kettlebell
IF there are way too many people, people can start at different movements if need be. Also, if you get to a movement, like the Assault Bike, and all bikes are taken, move to the next movement, and just come back to the bike afterwards.
Video courtesy of Vitality Fitness. When doing the med ball walking lunge, hold the med ball in a bear hug.
Scaling Options:
Anything lower than Scaled version, speak with coach to determine scale
Cool Down:
Check on your friends. Make sure none are without a wingman
Video courtesy of CrossFit HQ. Final time hitting Front Squats in our cycle before we re-test our 5X5.. This week is about muscular endurance. Weight should still be heavy as where the set of 10 is a HARD effort to finish. Climb in weight from there.
WOD:
800M Run Cash-In
then…
3 Rounds:
10 Burpee over Box Jump (24/20)
5 Burpee to Chest2 Bar Pull Up
10 Burpee to Target 6″ above OH reach
800M Run Cash-Out
Video courtesy of Central Athlete. Little longer runs today to start and finish the WOD! Then a nice little triple threat of burpee variations. For the burpee to 6” target, find something that s 6” above your reach. Your goal is to jump to that target every time.
Scaling Options:
Box Height -> 20/16 -> As needed
Burpee C2B -> Burpee to Chin above Pull Up -> Burpee to jumping Pull Up -> Burpee to Ring Row
Video courtesy of Rogue Fitness. Last time hitting good ol’ fashioned deadlifts before we re-test out 5X5. This week is more about muscular endurance with each set being higher reps than we have hit before. Still want to increase weight each set
WOD:
Teams of Two
For Time:
20 Team Tire Flips
40 Wall Balls (20/14) *
15 Team Tire Flips
30 Wall Balls
10 Team Tire Flips
20 Wall Balls
5 Team Tire Flips
10 Wall Balls
*For Wall Balls, one partner working at a time. Reps split however you want.
Video courtesy of CrossFit HQ. For the tire flips, you can either do them outside, or bring the tire in (would prefer outside as to not take up the whole gym). Make sure you and your partner lift up at the same time to keep the tire even.
Scaling Options:
Tire Flips -> Team of 3 (just increase the WB to 60/45/30/15 respectively) -> Use lighter tire
The return of 2-Fer Tuesday!!!! First, we start with a quick 9 Min AMRAP ladder. See how far you can get in those 9 minutes! A quick 5 min break, and then right into a nice triplet! With both WODs having a hanging movement in them, utilize a Hook Grip today!
Scaling Options:
C2B Pull Up -> Chin Above -> Buddha Pull Up
Video courtesy of NotKrisRoe. Quick demo for Buddha Pull Ups
Pic courtesy of CrossFit I35. Don’t forget, this Friday, we will run our “22” WOD to help fight Veteran Suicides. We will run the event from 0600-0900, so there will NOT be a 0530 class this Friday.
S/S/S:
2-Second Pause Clean at Knee (+ 1 Jerk at the end of ea set)
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 Clean variation this cycle before we re-test our 1RMs. % go up, so stay tight! During the pause, do NOT lose tension! Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!
WOD:
For Time:
Run 400M
50 Double Unders
Run 400M
500 M Row
Run 400M
400M Ski Erg
Run 400M
The key to making it through this WOD in a good time, is to keep yourself moving. Spend very little time transitioning from one movement to another.
The 40 seconds will allow you the ability to really push hard for max reps and the 20 second breaks should allow for the heart rate to slow enough before the next movement. Go for it today!
Video courtesy of Catalyst Athletics. Third time hitting our Snatch variation this cycle. %s stay the same as last time, but reps go up, so the set time goes up by a minute. Again, make sure you keep tension in the pause!
WOD:
20-16-12-8-4-2:
Alt DB Snatch (50/35)
Ski Erg (Cals)
Power Snatch (115/80)
Get those shoulders good and warmup prior to the WOD as this will be a shoulder smoker!
Joint Strike CrossFit 