Video courtesy of ShapeFit. Quick demo on the KB farmer’s walk. This will be a grip killer! Good time to either utilize the hook grip, or push your grip to its limit!
Scaling Options:
Bar weight -> 115/80 -> 95/65-> as needed
KB weight -> 35/25 -> as needed
Increase weight ea set
Video courtesy of CrossFit HQ. Third time hitting Front Squats in our cycle. With the reps dropping to 3 per set, aim to go even heavier per set than you did on the 3X5 week.
The way this works is, do 50 Double Unders, then bike 10 cals on the assault bike, then 40 dubs, 20 cals on the bike, …etc… until you finish with 10 dubs and a 50 cal on the assault bike.
Scaling Options:
DUs -> 2:1 Single Under Ratio
| Move through the exercise at a good pace, and you should get close to a good minute of rest every time. |
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar*
Video courtesy of CrossFit Seven Cities.
Increase weight ea set
Video courtesy of Rogue Fitness. Third time hitting good ol’ fashioned deadlifts this cycle. With the dropping to 3 per set, aim to go even heavier in your work sets than you did on the 3X5 week.
Video courtesy of Heartcore Athletics. Quick demo on Kettlebell suit case carry. Today, for the suitcase carry, start at the white line at the top of the box at the gym, and mark off a spot 50’ away. That will be your turn-around spot.
Scaling Options:
Row -> Ski Erg
KB weight -> 53/35 -> 35/25 -> as needed
+ 1 Jerk at the end of ea set.
Sets start every 3 min
Based on 31Jul 1RM
Video courtesy of Catalyst Athletics. Third time hitting our Clean variation this cycle. % stay the same as last time, but reps go up, so the rounds go longer. During the pause, do NOT lose tension! Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!
-2 Min Break-
2 Mini WODs where the constant is the Handstand Push Ups. The change from a triplet to a couplet is only the combination of two of the movements from the first WOD (with an added factor of jumping over the box rather than on top of). See if you go faster on WOD 2 than on WOD 1!
Scaling Options:
HSPUs -> Pike Push Ups* -> Push Ups
Video courtesy of Norcal CrossFit. Demo of Pike Push ups
Box Height -> 20/16 -> as needed
pic courtesy of Holiday Calendars. Happy Labor Day. The gym will be on Holiday hours, but come in and do a special memorial WOD…
pic courtesy of hotshots19.crossfit.com
Compare to 19Dec2014
video courtesy of CrossFit HQ
On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.
Hear what this event meant to the families, friends, and members of the community who came out to support the cause.
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. If you would like to donate to the cause, click the picture above to go to the HotShots1 website. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families
Scaling Options:
Air Squats -> to depth
PC Weight -> 115/85 ->95/65 ->75/55
Strict Pull Ups – Buddha Pull Ups
Run -> 500M row
8 Rounds of:
40 Sec Work/20 Sec Rest, cycling through…
Score = Total Reps
So, the way each round will work: 40 seconds max reps of Hang Power Cleans, 20 seconds rest, 40 seconds max reps of DB Thrusters, 20 seconds rest, 40 seconds max reps of OHS, 20 seconds rest, 40 seconds max reps of Devil’s Press, and finally 20 seconds rest. Keep a running total in your head, or jot down the number during your rest. Since there is built-in rest, go until the end on every round!
Video courtesy of CrossFit Federal Hill. Quick demo on the Devil’s Press
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> as needed
DB weight -> 35/25 -> As needed
Sets start every 2 min
%s Based on 31Jul 1RM
Video courtesy of Catalyst Athletics. Second time hitting our Snatch variation this cycle. %s go up. Again, make sure you keep tension in the pause!
Efficient movement is what will allow you to stay in the minute time cap every movement. On the pull ups, focus on keeping feet together. On the row, make sure you use maximum leg drive every stroke. On the DB Snatch, use that violent hip extension to move that DB!
Scaling Options:
Pull Ups -> Buddha Pull Ups
DB weight -> 35/25 -> As needed
Pic courtesy of CrossFit HQ. Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members
Scaling Options:
DUs -> Scale down to 100 per round -> Attempts through 150 Rope Contacts -> 200 Single Unders -> 150 Penguin Hops per round -> 75 Single Unders
Push Ups -> Off a bench
Bar weight -> 135/95 -> 95/65 -> As needed
Increase weight ea set
Video courtesy of Rogue Fitness. Our second go on Push Press this cycle. Sets go down, so look to move heavier weights per set. Don’t forget, for Push Press, the key is not to re-bend the legs after you extend the hips. Don’t want to turn these into push jerks. A good way to prevent this is to squeeze the butt as you extend the hips.
Video courtesy of WOD Star. Quick demo on the Russian Kettlebell Swing. For today’s WOD, keep a steady pace in the higher reps rounds to allow a sprint at the end.
Scaling Options:
KB weight -> 35/25
Ab mat sit ups -> Feet anchored
