S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Videos courtesy of Rogue Fitness.  Again, our pulling movement this cycle will be Sumo Deadlift.  On each rep, think of trying to get your hips under the bar as you set up.  Once you feel total tension in the hips and butt, lift!  This week, the sets decrease, so try to go heavier per set compared to the 5X5 week.

WOD:

EMOM 24:

Min 1 – 15 Toe2Bars

Min 2 – 15/12 Cal Row

Min 3 – 10 HSPUs

Min 4 – 12/9 Cal Ski Erg

As with any EMOM, any time left over in a given minute will be rest.  If you hit a minute where you are not able to complete the work in that given minute, scale back the next time you come back to that movement.

Scaling Options:

Toe2Bar -> Kipping Knee Raise

HSPUS -> Pike Push Up

Cool Down:

2×12 Slow/controlled back extensions

Banded bully Stretch – 2 min per side

WOD:

15 Min AMRAP:

20 Pull Ups

15 Wall Balls (20/14)

10 Box Jumps (24/20)

50 Double Unders

5 Min Rest, then…

3 Rounds:

10 Alt DB Box Step Ups (50/35) – 20” box for everyone

8 Alt Dumbbell Power Snatch (50/35)

6 Dumbbell Burpee Deadlifts (50/35)

Nice little Two-fer Tuesday!  15 Min AMRAP, 5 minute break, then a 3 rounder to finish things off.  Score these WODs separately

Video courtesy of Totus Fitness.  Alt DB Step Ups

Videos courtesy of Train FTW.  On the Alt DB Snatch, you can either switch hands at the bottom (when the DB hits the ground) or do it once the DB is even with the head as seen here.

Quick demo of Burpee Deadlifts.  Big thing, when you come out of the burpee, back sure you flatten your back before beginning to stand.

Scaling Options:

Pull Ups -> Buddha Pull Ups

Med ball weight -> 14/10 -> as needed

Box height -> as needed

DUs -> 100 Sus

DB weight -> 35/20 -> as needed

Cool Down:

Banded Shoulder Stretch – 2 min per side

Heel cord mash – 2 min per side

S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean

 3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set

Sets start every 2 min

%s Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Again, our Clean Complex will consist of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean.  Hold onto the bar throughout the complex.  Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex.

WOD:

Tabata Sandbag:

8 rounds of 20 seconds of max Sandbag Front Squats | 10 seconds off

Rest 1 minute

8 rounds of 20 seconds of max Sandbag Push Press | 10 seconds off

Rest 1 minute

8 rounds of 20 seconds of max Sandbag Walking Lunges | 10 seconds off

Score=total reps (1 lunge step=1 rep)

Sandbag weight (40/25)

Another fun sandbag WOD! Today we’ll go Tabata on these movements (8 sets of 20 second work, 10 second rest per movement), and we give you a minute rest between movements (yay!).

Video courtesy of Mountain Tactical Institute.  Demo on the Sandbag Front Squat

Video courtesy of Power Ted.  Demo of the Sandbag Push Press

Video courtesy of Fit 4 The Hunt.  Demo of the Sandbag Walking Lunge

Again, you score is total reps through the whole WOD

Scaling Options:

Sandbag weight -> 20/10# med ball

Cool Down:

Oly Wall Squat w/band – 4 Min

Video courtesy of Albany CrossFIt

Thread the needle – 2 min per side

WOD:

10 Rounds –  4 Min Each Round to Complete:

Odd – 400M Ski Erg

Even – 30/21 Cal Row 

Score = slowest time for each

As with any EMOM (r in this case every 4 min), any time left over is rest.  Since score is your slowest round, the goal is to make all of these sprints.

Scaling Options:

Ski erg -> 1 Mile on Assault Bike

Row -> 1 Mile on Assault Bike

Cool Down:

Banded Hamstring Stretch – 2 min per side

Thread the needle – 2 min per side

S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatches

3@60%

3@65%

2@70%

sets start every 2 min

%s Based of 22May 1RM

Videos courtesy of The Shrugged Collective.  Our Snatch Complex this cycle will consist of a few movements.  You’ll start with a Snatch High Pull, bring the bar back to the ground for a Power Snatch (as seen in the first vid).   You will then bring the bar to the hang and complete 2 Hang Squat Snatches (seen in second vid).

WOD:

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/16)

60 Double Unders

Ensure you drop under the bar and PUNCH! For the Power Snatches.  This way, you’ll have some juice left in the shoulders for the Wall Balls.

Scaling Options:

Bar weight -> as needed

Med ball -> 14/10

Double Unders -> attempts through 75 rope contacts -> 60 penguin hops

Cool Down:

Banded Bully stretch – 2 min per side

Couch Stretch – 2 min per side

Join us as we say goodbye to another great coach here at Joint Strike, Becky Heyse.  Becky has been an amazing coach and friend to us all and we want to wish her the best on her next journey.  And what better way to say goodbye than to take a walk down Becky’s journey through the CrossFit Open!

WOD:

“A Walk Down CrossFit Open Memory Lane with Becky”

(Becky’s 1st Open WOD)

AMRAP 7 of:

Burpees to 6″ above max reach

5 Min Rest, then…

(Becky’s Heaviest Open WOD)

Complete as many reps as possible in 8 minutes of:

10 Deadlifts (135/95)

15 Box Jumps (24/20)

15 Deadlifts (185/135)

15 Box Jumps (24/20)

20 Deadlifts (225/155)

15 Box Jumps (24/20)

25 Deadlifts (275/185)

15 Box Jumps (24/20)

30 Deadlifts (315/205)

15 Box Jumps (24/20)

35 Deadlifts (365/225)

15 Box Jumps (24/20)

Scaling Options:

DL weight -> 95/65, 135/95, 185/115, 225/135, 275/155, and 315/185, respectively -> weight as needed, but move up each round

Box height -> 20/16 -> as needed

Cool Down:

Hang from pull up rig – 3 min of hang time

Calf Stretch on rig – 2 min per side

Give Becky a big hug!

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. Tex McQuilkin demos the Floor Press during a CrossFit Football course.  Our Pressing Movement for this cycle will be the Floor Press.  This is an awesome Bench variation if you are in a gym with limited numbers of benches.  Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you.  Let the elbows drop straight down (not at an angle), and keep the but planted at all times.  You can have the legs completely straight, or bend the knees so your feet are flat on the ground.  Either team up and have your partner deadlift the bar into position every set, or do these out of the rack

WOD:

3 Rounds For Time:

200M Sandbag Run (40/25)

15 Sandbag Burpee Clean to Shoulder to OH (40/25)

Video courtesy of Cleveland Area Rucking Crew.  Going a little different today and busting out the Sandbags!  For the sandbag run, carry the bag any way you like. For the Sandbag burpee, each rep starts in the hang position, you then drop down and perform a push up on your bag, jump the feet up, set you back, and perform a clean , then get the bag from Shoulder to OH any way you choose (press, push press, or push jerk)

Scaling Options:

Sandbag -> 20/10# med ball

Cool Down:

Tricep mash – 1 min per side

Roll out T-Spine

Please make an effort to come out to class this coming Wednesday as we have a special WOD for one of our coaches.  Please come out!

WOD:

“Barbara”

Five Rounds, Each For Time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

*Rest exactly three minutes between each round.

Compare to 21Aug2018

Scaling Options:

Pull Ups -> Buddha Pull Ups

Push Up -> off bench

Sit Ups -> Fee Anchored

Air Squats -> to depth

Cool Down:

Doorway Stretch – 2 min per side

Cobra to Downward Dog x 20

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our squat variation for the cycle will be the Overhead Squat.  Keep your core tight throughout, and keep the shoulders activated the whole time!

WOD:

EMOM for 16 Min:

Min 1 – 25′ R-arm Walking OH KB Lunge (53/35)

Min 2 – 15 Goblet Squats (53/35)

Min 3 – 25′ L-arm Walking OH KB Lunge (53/35)

Min 4 – 20 American KB Swings (53/35)

Set up a 25’ area.  Begin at one side of the line and begin lunging with the KB locked out OH in your right hand.  You have a minute to get to the end of the 25’.  IF you make it in less than a minute, rest until the second minute starts.  At the start of the second minute, perform 15 Goblet Squats.  Any time left before that second minute ends is rest.  At the beginning of the third minute, lock out the KB overhead in your left hand, and lunge back to the starting point (25’).  Any time left over in that minute is rest.  At the start of the 4^th minute, perform 20 American (KB locked out OH) Kettlebell Swings.  Any time left until that minute ends is rest.  You’ll go through that cycle a total of 4 times.

Video courtesy of The Active Life.  Quick demo of the walking OH KB Lunge.

Scaling Options:

KB weight -> as needed (or 70/53 for Elite)

Cool Down:

Banded Bully Stretch – 2 min per side

Pigeon Pose – 2 min per side

WOD:

5 Rounds:

400M Run

20 Burpee Box Jumps (24/20)

50 Double Unders

*2 Min Rest between Rounds

Score = Slowest Round

40 Min Time Cap

So, with a running 40-minute clock, the goal is to get all 5 sets in prior to the time cap.  That said, it would be a good idea to move at a fast rate through the run and Burpee Box Jumps, and then be proficient on the DUs.  Also, the 2-minute break will allow you to catch your breath prior to going fast in the next round.

Scaling Options:

Run -> 500M Row

Box height -> 20/16 (or 30/24 for Elite)

DUs -> 100 SUs

Cool Down:

Calf stretch on rig – 2 min per calf

Frog Stretch – 3 min

Video courtesy of SOFlete.  Quick demo of the Frog Stretch.