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!

WOD:

20 Min to est 1RM Snatch

followed by….

20 Min to est 1RM Clean & Jerk

Compare to 14 Mar

Cool Down:

Couch Stretch – 2 min per side

Banded OH stretch – 2 min per side

S/S/S:

Defranco “Limber 11”

Video courtesy of Joe Defranco.  Time for a little mobility work prior to the WOD.  Re-test week can be rough, so mobility/recovery is key!

WOD:

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

Be smart on where you break up you reps.  Don’t hit failure before you take a quick break.  This will allow you to start back up a lot quicker.

Scaling Options:

Bar weight -> 75/55 -> As needed (or 115/85 for Elite)

Box height -> 20/16 -> as needed

T2B -> Hanging Knee Raises

Cool Down:

Pigeon Pose on Box – 2 min per side

Cobra to Downward Dog x 20

S/S/S:

Split Jerk

5X5

Increase weight ea set

Compare to 2Apr

Video courtesy of Catalyst Athletics.  Time to Re-test our 5X5 on Split Jerk!  This will help give a good prep for Wednesday’s Oly max out!

WOD:

9-15-21:

Chest to Bar Pull-ups

Burpees

HSPUs

Little switch on the traditional 21-15-9 rep scheme.  So, instead of a big chunk of the work up front, look for the work to increase each round!

Scaling Options:

C2B –> Chin Above Pull Ups -> Buddha Pull Ups (Or Muscle Ups for Elite)

HSPUs -> Pike Push Ups

Cool Down:

Doorway Stretch – 1 min per side

Banded Bully Stretch – 2 min per side

WOD:

Every Minute On the Minute for 24 Min:

Min 1 – 8 Deadlifts (225/155)

Min 2 – 15 Wall Balls (20/14)

Min 3 – 8 DB (35/25) Burpee Box Step Ups (20″)

Video courtesy of Natalie Lahoussine-Rios.   For the Burpee Box Step Ups, make sure hips and knees are fully open at the top before stepping down. And yes, the box height stays at 20’ for everyone.  As with other EMOMs, any time left over in a given minute is rest.

Scaling Options:

Bar weight -> Shoot for 60-70% of 1RM, or jump up to 315/220 for Elite)

WB -> 14/10

DB weight -> as needed, or (50/35 for Elite)

Cool Down:

Accumulate 3 min hanging from pull ups bar

Doorway Stretch – 2 min per side

S/S/S:

3-Position Snatch (Floor, Below the Knee, above the knee)

 3@75%

2@80%

2@85%

Sets start every 3 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Our last time hitting this Snatch complex before our Oly lift re-test.  %s go up, so stay tight through the complex!

WOD:

AMRAP 18:

18/12 Cal Assault Bike

16 Jumping Lunges

14 Ab-Mat Sit-ups

12 Pull Ups

Video courtesy of Paradiso CrossFit

Scaling Options:

Jumping lunges -> Lunges

Ab mat sit-ups -> feet anchored (or GHD for Elite)

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

Cool Down:

Couch Stretch – 2 min per side

Roll out lats

WOD:

AMRAP 3:

 24 Box Jump Overs (24/20)

 24/16 Calorie Row

 Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

 21 Box Jump Overs (24/20)

 21/14 Calorie Row

 Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

 18 Box Jump Overs (24/20)

 18/12 Calorie Row

 Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

 15 Box Jump Overs (24/20)

 15/10 Calorie Row

 Max Power Cleans (185/135)

Scaling Options:

Box height -> 20/16

Bar weight -> as needed (still want to make jumps every AMRAP (or add 20# ea AMRAP for Elite)

Cool Down:

Iron Cross x 10 per side (slow and controlled)

Roll out calves and hamstrings

S/S/S:

Split Jerk

3,2,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time hitting Split Jerk before our 5X% re-test.  So, we want a heavy set a 3, two heavier set of 2, followed by 2 heavy singles.  Each set, weight should increase.  You don’t need to hit a 1RM today, but if it happens, then that’s glorious!

WOD:

3 Rounds:

50 Double Unders

400M Run

300M Ski Erg

Scaling Options:

DUs -> attempts through 75 rope contacts -> Penguin Hops

Run -> 500M Row

Cool Down:

Calf Stretch on Rig – 2 min per side

Tricep stretch on rig – 1 min per side

Video courtesy of Training Think Tank

WOD:

Tabata KB/Bodyweight

20 second of work, 10 seconds of rest after each exercise

8 Rounds:

KB Front Squats (53/35)

Handstand Pushups

KB Front Rack Reverse Lunges (53/35)

Side Planks (Switch sides ea round)

KB Push Press (53/35)

*Do all 8 rounds of one movement before moving to the next

Nice, long Tabata WOD for today, utilizing KBs and bodyweight movements.

Video courtesy of WODStar. Demo on KB Front Squats

Video courtesy of BoxLife Magazine.  Demo of KB Front Rack Reverse Lunges.  Please do these in-place, not walking.

Video courtesy of Hylete.  Quick demo on KB Push Press.

Scaling Options:

KB -> 35/25 -> as need, (or jump to 70/53 for Elite)

HSPUs -> Pike Push ups, (or do deficit HSPUs for Elite)

Cool Down:

Pigeon Pose – 2 min per side

Banded OH stretch – 2 min per side

S/S/S:

Back Squat

3,2,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time hitting Back Squat before our 5X% re-test.  So we want a heavy set a 3, two heavier set of 2, followed by 2 heavy singles.  Each set, weight should increase.  You don’t need to hit a 1RM today, but if it happens, then that’s glorious!

WOD:

21-15-9:

Ring Dips

Toe2Bar

Box Jump Overs (24/20)

Scaling Options:

Ring Dips -> Stationary dips -> Dips off a box -> Push Ups (or Jump up to Ring Muscle Ups for Elite)

Toe2Bar -> Hanging Knee Raise

Box height -> 20/16 -> As needed (or jump up to 30/24 for Elite)

Cool Down:

Trciep mash on bar – 2 min per arm

Cobra to Downward Dog x 20 (slow and controlled)

WOD:

6 Rounds:

400M Run

10 Thrusters (115/80)

Scaling Options:

Run -> .7 Mile on Assault Bike

Bar weight -> 95/65 -> 75/55, -> as needed (or jump up to 135/95 for Elite)

Cool Down:

200M walk

Pigeon Pose – 2 min per side