Video courtesy of Catalyst Athletics. Second time hitting the Snatch Pull. With less sets, time to move the weight up! Remember, violent hip extension once the bar hits the mid-thigh
WOD:
AMRAP 12
2-4-6-8…and so on of:
Deadlift (255/165)
Lateral Burpee Over Bar
Those deadlifts will get heavy FAST! Don’t let the back roll during those reps. Even if it means taking a few extra seconds to catch your breath prior to picking up the bar, do so!
Scaling Options:
Deadlift weight -> 225/150 -> 185/130 -> As needed (Shoot for 60% of 1RM)
Video courtesy of Catalyst Athletics. Our second time hitting the Clean complex this cycle. Weights go up, so keep that good hook grip!
WOD:
EMOM X 5: 12 Burpees
Directly followed by…
EMOM X 5: 10 Pull Ups
Directly followed by…
EMOM X 5: 6 Pistols per Leg
So, at the end of the last set of burpees, rest until the clock hit’s the top of the next minute, then go into your pull ups. Same goes at the last set up pull ups, the start of the next minute begins the Pistols. Remember, any time left over after you do the work for a given minute is rest. Use that time to lower the heart rate and be ready to go again at the start of the next minute. If you hit a minute where you are not able to do the prescribed work in that minute, at the top of the minute, continue with the set you are on, then rest the remainder of the minute. Make a note of any rounds you missed. Note that in your training log.
Scaling Options:
Pull Ups -> Buddha Pull Ups
Pistols -> Banded Pistols -> Pistols to box or stack of plates
3-Postion Snatch (Floor, Below the Knee, above the knee)
3@60%
3@65%
2@70%
Sets start every 2 min
%Based off 14 Mar 1RM
Video courtesy of Catalyst Athletics. For our Snatch Complex this cycle, it will be 3-position Snatch, going from the ground, then below the knee, then above the knee. The goal is to squat snatch each one of these as well as hold onto the bar during the complex. Ensue you get good hip extension, then a FAST drop under the bar, and PUNCH the arms upward as you drop under.
WOD:
EMOM for 16 Min:
Odd – 3 Ring Muscle Ups
Even – 12/10 Cal Assault Bike
Good Skill day to work both proficiency in Ring Muscle Ups and efficient movement for an Assault Bike Sprint. In the muscle ups, focus on the technique of good hip extension to get your hips up high by the rings, then FAST transition (think world’s fastest sit up) to get to the bottom of the dip. For the Assault Bike sprint, equal exertion of the arms and legs will make each stroke as proficient as possible to fly through the calories. Any time left over each minute is rest.
Scaling Options:
Ring Muscle Up -> Bar Muscle Up -> Jumping Bar Muscle Up -> Burpee to Kipping Pull Up-> Ring MU transitions* -> 3 Ring Rows + 3 push ups for every 1 rep of MUs
For the Ring MU transition drill (video courtesy of Train Aggressive)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
WOD:
“Zeus“
Three Rounds For Time of:
30 Wallballs, (20/14)
30 Sumo Deadlift High-Pulls, (75/55)
30 Box Jumps, (20)
30 Push Press, (75/55)
30 Cal Row
30 Push-Ups
10 Body Weight Back Squats (From the Rack)
Scaling Options:
Wall Ball -> 14/10 ->as needed
Bar weight -> as needed
Box height -> as needed
Push Ups -> Push Up off a bench
Back Squat -> 75% of body weight ->50% of bodyweight
Video and execution description courtesy of Catalyst Athletics. Our push movement this cycle will be the Split Jerk.Goal is to increase weight each set, and have the last rep of each set be the hardest.
Execution – Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead
WOD:
AMRAP 15:
60 Double Unders
400M Run
200M Ski Erg
Cardio burner today! Find a pace that allows you to continually move the whole 15 Minutes.
Scaling Options:
DUs -> attempts through 40 rope contacts -> 60 penguin hops
1Rnd of “Cindy” = 5 Pull Ups/10 Push Ups/15 Air Squats
Think of the bar work as your cash-in and cash-out pieces. Each clean starts from the ground and is to be a squat clean. For the sets of “Cindy”, don’t walk too far away from the pull up rig to begin your pushups and air squats. If possible, try to do them right below the pull up bar you are using. Cutting down transition time is key to knocking this part out quickly. When you get to the deadlifts, even though you are tired, do NOT let your back round. Keep your core tight throughout the reps and grind them out!
Scaling Options:
Clean weight -> 115/80 ->95/65->as needed
Push Ups -> Push Up off a bench
Pull Ups -> Buddha Pull Ups
Video courtesy of NotKrisRoe
Deadlift weight -> as needed (shoot for 70% of 1RM)
Video courtesy of Catalyst Athletics. Our Squat this cycle will be good ol’ fashioned Back Squats! Creating that raw strength in the legs will help with EVERYTHING! Maintain a flat back through the reps, don’t hunch over, and don’t let the knees cave in.
WOD:
12 Min AMRAP:
2 Burpees
2 Box Jumps (24/20)
2 Chest2Bar Pull Ups
4 Burpees
4 Box Jumps (24/20)
4 Chest2Bar Pull Ups
…etc….add 2 reps each time you come back to a movement
Nice gymnastic climbing ladder to finish out the week! Don’t come out too fast on the smaller sets. Still keep a steady pace.
Joint Strike CrossFit 