S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Mark Bell with a quick demo of the Sumo Deadlift.  This will be the pulling variation this cycle.   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!

WOD:

16 Min AMRAP:

15/12 Cal Row

15 Toe2Bar

15 Russian KB Swings (70/53)

With the Russian KB Swing, the bell only has to come up to even with the shoulders.

Scaling Options:

T2B -> Kipping Hanging Knee Raise

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

Cool Down:

Back roll to V-sit (slow and controlled) x 15

Cobra to Downward Dog (slow and controlled) x 20

WOD:

10,9,8,7,6,5,4,3,2,1:

Cals on Assault Bike

Cals on Ski Erg

200M Run after ea Ski Erg Round

At 3,2,1…Go!… complete 10 Cals on the Assault Bike, go over to the Ski erg and complete 10 Cals there, then run 200M, then 9 Cals on the Assault Bike, then 9 Cals on the Ski Erg, then a 200M run, etc… until you finish with 1 Cal Assault Bike, 1 Cal Ski Erg, and a 200M run.

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 min per side

Banded Hamstring Stretch – 2 min per side

S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean

(+ 1 Jerk at the end of each set)

3@60%

3@65%

2@70%  

Sets start every 2 min

%s Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Watch from 0:00-0:24 for the Complex.  This cycle, 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).

WOD:

3 Rounds For Time:

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

15 Pull Ups

Scaling Options:

Bar weight -> 115/80 ->95/65 -> as needed (or 155/110 for Elite)

Lateral BB Burpees -> burpee+ step over bar

Pull Ups -> Buddha Pull Ups (or Chest 2 Bar for Elite)

Cool Down:

Doorway Stretch – 2 min per side

Half saddle pose – 1 min per side

Video courtesy of PLT4M.  Quick demo of the half saddle pose.

Join us from 0600-1000 at the Combat PT tent.  This year, Luke Kayyem from Scottsdale is our sponsor, and guest speaker.

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Pic courtesy of CrossFit HQ.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups* -> Ring Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts

S/S/S:

12 Minutes to Set Max Height, Box Jump

Video courtesy of CrossFit 3216. Plyometrics and in this case a max Box Jump for vertical height tests ones hip explosiveness, speed and leg drive. Jumping is an awesome display of power, athleticism, and relative strength with transfer qualities to nearly every sport.

WOD:

AMRAP 15:

3 American Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Goblet Lunge (per leg)

6 American Kettlebell Swings (53/35)

6 Goblet Front Squats (53/35)

6 Goblet Lunge (per leg)

9 American Kettlebell Swings (53/35)

9 Goblet Front Squats (53/35)

9 Goblet Lunge (per leg)

*Increase by 3 reps ea time…

Video courtesy of CrossFit Chicago.  For the KB Goblet Lunge, these are done in place.  Today’s WOD will torch the legs pretty quickly.  Go into that pain cave and grind through!

Scaling Options:

KB weight -> as needed

Cool Down:

Couch Stretch – 3 min per leg

Hang from pull up rig – 2 min hang time

WOD:

5 Rounds For Time:

15 Toe2Bars

20/15 Cal Row

25 Burpee Box Jump Overs (24/20)

Find manageable chunks on the Toie2Bars that you can do without hitting failure.  This will allow you to not have to spend long periods recovering, and can move faster to the other movements   

Scaling Options:

T2B -> Hanging Knee Raise

Box height -> as needed

Cool Down:

Roll out hip flexors

Doorway Stretch – 2 min per side

S/S/S:

Deadlift:

In 15 Min, Build to a Heavy Set of 5

WOD:

AMRAP 12:

6 Dumbbell Strict Press (50/35)

9 Deadlifts (225/155)

30 Double Unders

Video courtesy of CrossFit HQ.  For the Strict Press, make sure you are doing them standing, rather than sitting.  And keep them strict; no bend in the knee.

Scaling Options:

DB weight -> as needed.  Goal should be unbroken every round

Deadlift weight -> as needed.  Shoot for 60% of your 1RM

DUs -> DU attempts through 50 Rope contacts -> 30 Penguin Hops per round

Cool Down:

Calf Stretch on rig – 2 min per side

Roll out T-Spine

NOTE:  There will be no classes Monday in honor of Memorial Day.  Also, the gym is on holiday hours.

We will do “Murph” this coming Friday, 31May, from 0600-1000

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 29Mar

Video courtesy of Catalyst Athletics.  Time to re-test our 5X5 on Back Squats!  If you hit each progression over the last 9 weeks, you should be able to go heavier each set over what you did from 29Mar.

WOD:

3 Rounds For Time:

.7 Mile on Assault Bike

400M Run

100 Double Unders

Just go in knowing your legs will feel like jelly after this WOD.  Try to use the run as a quick recovery time between the two harder movements.

Scaling Options:

Run -> 500M Row

DUs -> 200 SUs

Cool Down:

Roll out Quads – 2 min per leg

Calf stretch on rig – 2 min per side

Let’s have a big showing to say good bye to Coach Juan Ortiz today with a nice 2-fer dedication WOD! 

WOD:

“Coach Juan”

10,8,6,4,2:

Bench Press (Climbing)

250M Row after each set

Rest 5 Min, then

21-15-9:

Deadlift (315/220)

Cal on Ski Erg

Jumps on Bench Press weight should be 10-20 pounds

Score = Two separate Scores.  Total Time and Highest Bench Weight

Scaling Options:

Deadlift weight -> 275/195 -> 225/155 -> as needed (shoot for 75% of 1RM) (Or 365/255 for Elite)

Cool Down:

Tricep Stretch on Rig

Hang from Pull up rig – 3 min of hang time