20190212

DON’T FORGET TO GIVE THE COACHES’ CHALLENGE A GO SOMETIME THIS MONTH.  THE CHALLENGE IS OPEN TO ALL!

WOD:

“Bear Complex”

 

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

Power Clean

Front Squat

Push Press (have bar land behind head, in rear-rack position)

Back Squat

Behind the Neck Push-Press (have bar land on chest, in front-rack position)

 

Increase weight each Round

 

Compare to 16Jul2018

Video courtesy of CrossFit HQ.  As mentioned above, one rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But, you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat (before going into the back Thruster). You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.

 

Scaling Options: N/A

 

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)

 

20190211

S/S/S:

Power Clean + Front Squat + Jerk

4@65%

3@70%

3@75%

Sets start every 3 min

 

%s Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Our third time hitting our C&J complex for this cycle.  The weights stay the same as last time, but reps increase, so the time for each set increases. Maintain good form throughout.

WOD:

20-15-10-5:

Chest2Bar Pull Ups

Ski Erg (Cals)

Box Jumps (24/20)

Use the box jumps as a recovery period for your arms and shoulders.  Try to shake the arms out during the jumps.

 

Scaling Options:

C2B -> Chin Above Pull Ups ->Buddha Pull Ups

 

Box height -> 20/16 -> As needed

 

Cool Down:

Roll out lats – 20 passes per side

 

Back roll to V-sit x 10 (slow and controlled)

February Coaches’ Challenge

The February Challenge is courtesy of Kato CrossFit.  Dan Groh of Kato CrossFit programmed this WOD for his five-year old son, Brock.  Brock was recently diagnosed with cerebral adrenoleukodystrophy and will require a bone marrow transplant to save his life.  When you completee this workout, please post a pic on our Facebook page and on Instagram with the hashtag, #cantstopbrock

 

WOD:

“Brock”

For Time*:

100 Cal Row

100 Cal Ski Erg

100 Cal Assault Bike

* 7 Burpees Every 2 Minutes

 

Make sure to put your results on the back of our Whiteboard!!!

20190208

WOD:

3 Rounds:

100 Double Unders

800M Run

30/24 Cal Row

 

45 Min Cut-off

The goal in the DUs should be manageable chunks. Yes, if you can go unbroken, do so, but if not, find a range you can do unbroken without wiping you out (maybe chunks of 25).  Treat the run as recovery and hit the row hard!

 

Scaling Options:

DUs -> 2:1 ratio to SUs

Run -> 2 Mile on Assault Bike per round

Cool Down:

Heel cord mash – 2 min per side

 

Oly Wall Stretch w/band* – 4 min

20190207

S/S/S:

Power Snatch + OHS

 

3@65%

3@70%

2@75%

Sets start every 2 min

% Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Second time with our Snatch variation this cycle.  As a reminder, the complex consists of one Power Snatch, followed by an OHS.  This will count as one rep.  By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements.  %s go up, so keep the core and shoulder tight when going into the OHS!

WOD:

3 Rounds:

20 DB Front Rack Lunges (50/35)

10 Chest to Bar Pull Ups

5 Man Makers (50/35)

Video courtesy of Reebok CrossFit ONE.  For the Man Makers, start with dumbbells in hand and perform a push up. At the top of the pushup, perform one renegade row per arm.  After one per side, position yourself with feet flat on the floor, holding onto the dumbbells at eh bottom of a clean.  Perform one Squat Clean Thruster, holding onto both dumbbells.  That equals one rep.

 

Scaling Options:

DB weight -> as needed

 

C3B -> Chin Above Pull Ups ->Buddha Pull Ups

Cool Down:

Doorway Stretch – 2 min per side

 

Banded OH stretch – 2 min per side

20190206

S/S/S:

For Time:

2K Row

 

10 Min break before WOD

The first part of today is a monstructural test to see if you can maintain a high-level intensity for a slightly longer distance than we normally see.  Goal should be sub-10 minutes.

WOD:

8 Min AMRAP:

7 Cal Row

7 Deadlifts (225/155)

7 Box Jumps (24”/20”)

After a recovery period from the 2K row, the goal is to keep moving the whole time during the AMRAP.

 

 

Scaling Options:

DL weight -> 185/130 -> 135/95 -> As needed (weight you could do 12+ unbroken if fresh)

Box height -> 20/16 -> as needed

Cool Down:

Cat/Cow Stretch – X20, slow and controlled

Video courtesy of HowCast

 

GHD Back Extensions -4sets of 20

20190205

S/S/S:

High Bar Back Squat

3X5

Increase weight ea set

Video courtesy of The Shrugged Collective.  Our second time hitting the High Bar Back Squat this cycle.  Again, this version is so beneficial to improving our body position throughout our Oly lifts as well as any squat we do.  Keeping constant tension in the torso is key to the upright position throughout the lift.

WOD:

40-30-20-10:

Wall Balls (20/14)

Run 400M between Rounds

 

Try to have minimal breaks during the sets of wall balls.  Use the run as your recovery.

 

Scaling Options:

Med Ball weight -> 14/12 -> as needed

 

Run -> 500M Row per round

Cool Down:

Banded Bully Stretch – 2 min per side

 

Cobra to Downward Dog – X20, slow and controlled

20190204

We will announce our top performers from the January Coaches’ Challenge by Wednesday.  Look for the February Challenge to come out tomorrow!

WOD:

4 Rounds of:

In 4 Min, complete the following

10 HSPUs

20 Ab Mat Sit Ups

100′ Bear Crawl

Max reps – Burpees to a target 6″ above reach

 

1 Min break between rounds

 

Score = total Burpees

So, think of this as 4 separate Burpee AMRAPS with a 3-movement buy-in for each.  Try to push through the HSPUs, Sit Ups, and bear crawls so you have as much time as possible for the burpee to target.  Either set the target using a ring on a strap set 6” above your reach, or see if the higher pull up bars are 6” above your reach.  Worse-case, mark a spot on a wall 6” above your reach, and do the burpees right next to the wall, as  you jump, reach over to the side and hit the target.

 

Scaling Options:

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit

 

Ab Mat Sus -> Feet Anchored

 

Bear Crawl -> 10 Cal Ski erg+ 20 Air Squats

Cool Down:

Banded Bully Stretch – 2 min per side

 

Cobra to Downward Dog – X20, slow and controlled

20190201

CONGRATS TO ALL WHO PARTICIPATED IN JANUARY’S COACHES’ CHALLENGE.  THE WINNER WILL BE ANNOUNCED MONDAY ALONG WITH FEBRUARY’S CHALLENGE!

S/S/S:

Strict Press

3X5

 

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting Strict Press this cycle.   Again, things to remember, Hip-width stance, hands outside of shoulders, elbows slightly in front of bar, full grip on bar, bar moves over the middle of the foot, torso and legs static, heels down, shoulders push up into the bar, complete at full arm extension.

WOD:

For Time:

100 Double Unders

50 Wall Balls (20/14)

25 Toe2Bars

50 Double Unders

30 Wall Balls

15 Toe2Bars

Goal should be sub-10 minutes on this WOD.

 

Scaling Options:

DUs -> 2:1 ratio to Sus

Med ball -> 14/12

T2B -> Hanging Knee Raise

 

Cool Down:

Heel cord mash – 2 min per side

 

Cobra to downward dog (Slow and controlled) 2×10