S/S/S:

Snatch Pulls

1,1,1,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time hitting these before our Oly lift re-test.  Look for 5 heavy singles.  This should be over what you 1RM on Snatch is.

WOD:

2019 Desert Warrior Series WOD 1:

In 9 Min complete…

Row 200M

15 Rack Shoulder to OH (145/85)

15 Back Squats

Row 200M

12 Rack Shoulder to OH

12 Front Squats

Row 200M

9 Rack Shoulder to OH

9 Power Cleans

21 Pull Up Cash Out

This WOD (and below pic) is courtesy of our Friends at CrossFit Forbidden.  The Desert Warrior Series went down on 4May, and this WOD was a blast!  And yes, the bar will come out of the rack for the Shoulder2Oh and Back and Front Squats.  Bar will go to the ground for the Power Cleans. Enjoy!

Speaking of CF Forbidden, they will host the 2019 AZ FitCom at the PHX Convention Center 15Jun.  Sign up coming soon!

Scaling Options:

Bar weight -> 115/75 -> 95/55 -> as needed (or go up to 165/105 for Elite)

Pull Ups -> Buddha Pull Ups (or Chest2Bar Pull Ups for Elite)

Cool Down:

Banded Bully Stretch – 2 min per side

Roll out T-Spine

WOD:

For Time:

100 Double Unders

15 Rounds of “Cindy”

2000M Row

1 Round of “Cindy” = 5 Pull Ups/10 Push Ups/15 Air Squats

Scaling Options:

DUs -> 200 Single Unders

Pull Ups -> Buddha Pull Ups

Push Ups -> Push Up off bench

Air Squats -> to depth

Cool Down:

Doorway Stretch – 2 min per side

Calf Stretch on Rig – 1 min per side

S/S/S:

3-Position Clean (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 complex before our Oly lift re-test.  %s go up, so stay tight through the complex!

WOD:

12 Min AMRAP:

2 Power Snatch (115/80)

2 OHS (115/80)

2 KB Sumo Deadlift High Pull (70/53)

4 Power Snatch (115/80)

4 OHS (115/80)

4 KB Sumo Deadlift High Pull (70/53)

etc…

Add 2 reps every round

12 Min ascending rep ladder with 3 fun movements!  This will get hard really quick.  Don’t try to rush through the first couple sets.  Find a steady pace so you have gas in the tank when you get into the double-digit minutes

Video courtesy of Team CrossFit.  Quick demo on the Kettlebell Sumo Deadlift high Pull.

Scaling Options:

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

KB weight -> 53/35 -> 35/25 -> As needed

Cool Down:

Couch Stretch – 2 min per side

Laying Banded hamstring stretch – 2 min per side

Video courtesy of Train FTW

WOD:

With a running clock…

From 0:00 – 6:00

800M Run

From 6:00-12:00

5 Min AMRAP:

15 Pull Ups

21 KB Swings (53/35)

From 12:00 – 18:00

800M Run

From 18:00 – 24:00

42-30-15:

Hand Rel Push Ups

Goblet Squats (53/35)

Scaling Options:

Run -> 1K Row

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

KB weight -> 35/25 -> as needed

Hand Rel Push Ups -> Push Up off bench

Cool Down:

Calf stretch on rig – 1 min per side

Couch Stretch – 2 min per side

Banded lat stretch – 1 min per side

S/S/S:

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

4@65%

3@70%

3@75%

Sets start every 3 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Snatch Complex this cycle. The %s stay the same as last time but reps go up,so time per set is longer. Still work to maintain that hook grip and get those hips to violently open once that bar goes past the mid-thigh!

WOD:

15 Min AMRAP:

10 Power Snatch (115/80)

20 Hollow Rocks

10 OHS (115/80)

20 Toe2Bar

Video courtesy of CrossFit HQ.  Quick demo of proper Hollow Rock technique.  Core and shoulder stability is the name of the game today!

Scaling Options:

Bar weight -> 95/65 -> as needed, but keep weight same for PS and OHS

Hollow Rocks -> with legs bent

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar

Cool Down:

250M row (slow)

Cobra to Downward Dog – 30

WOD:

For Time:

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

Cals on Rower

Burpee over Bar

directly into…

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

Deadlifts (185/130)

Cals on Ski Erg

Kind of a two-fer today, with our first couplet doing descending reps, followed immediately by a couplet with ascending reps! Keep a good pace, but don’t blowout too quickly!

Scaling Options:

DL weight -> shoot for 50% of 1RM

Cool Down:

Roll out lats – 2 min per side

Cat/Cow stretch x 30

Video courtesy of HowToCast

S/S/S:

Split Jerk

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Third time hitting the Split Jerk this cycle.  With lower reps per set this week, look to go even heavier!

WOD:

3 Rounds For Time:

10 Clean & Jerk (135/95)

400M Run

Think of Today as “Running Grace”.  Same C&J reps and weight as “grace”, but with the added fun of some 400M runs!  Still move fast through the C&J piece to get back on the run.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> 75/55 -> as needed (should be your “Grace” weight)

Run -> 500M row

Cool Down:

Banded OH stretch – 2 min per side

Roll out T-Spine

S/S/S:

10 Min to work Rope climbing technique

Video courtesy of CrossFit HQ.  Spend a few minutes working these techniques prior to today’s WOD

WOD:

From the 2019 Mid Atlantic CrossFit Challenge

“Hot Stepper”

10 Rounds:

4 Burpee Box Jump Overs (24/20)

1 Rope Climb

Today’s WOD comes courtesy of the 2019 Mid Atlantic CrossFit Challenge.  Some great athletes went through this one.  If you are feeling froggy, throw on a 20/14 # vest as well.  While they kept the time cap at 11 minutes, folks will have until the end of class to finish.  IF you want to see how the event went, click here.

Scaling Options:

Box height -> 20/16

Rope climb -> 3 rope walks per climb

Video courtesy of CrossFit on the Hill.  Quick demo of rope walks.

Cool Down:

Roll out forearms – 2 min per arm

Doorway stretch – 2 min per side

S/S/S:

Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Best way to end the week, with some good heavy Back Squats!  The reps are lower per set, so go heavier than the 3X5 week!

WOD:

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

DB OH Lunge, per arm (50/35)

DB Snatch, per arm (50/35)

*Alternate legs every lunge

**Alternate arm every snatch

So the WOD starts with 10 OH DB lunges with the DB in one arm, then 10 OH lunges with the DB in the other arm, then 10 alternating DB Snatches, then 9 DB OH lunge with the DB in one arm, then 9 OH lunges with the DB in the other arm, then 9 alternating DB Snatches, etc…

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Roll out quads, hamstrings, and glutes – 20 passes per section

WOD:

4 Rounds For Time:

800M Run

20 Burpee to target 6” above reach

2 Rope Climbs

For the burpee to target, mark off a target that is 6” above the top of your OH reach.  Embrace the suck in this longer WOD.  The run, although long, should act as a bit of a recovery time before hammering out the Burpee to target and the rope climbs.

Scaling Options:

Run -> 1K Row

Rope Climbs -> 3 rope walks per rep

Video courtesy of CrossFit on the Hill

Cool Down:

Roll out lats – 20 passes per side

Banded hamstring stretch – 2 min per side