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

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