| No better way to finish he work week than with some good ol’ fashioned bodyweight movements! |
Scaling Options:
Pull Ups -> Buddha Pull Ups
GHD -> Ab mat sit up
Push Ups -> off knees
Toe2Bar -> hanging knee raise
Vert jump -> Air Squats
Increase weight ea set
Video courtesy of Rogue Fitness. Higher reps today will test your muscular endurance. But, still make jumps in weight ea set.
Score = number of snatches completed
Think of the DUs and run as your cash-in. For the snatch, you can do muscle, split, power, or squat.
Scaling Options:
DUs -> 300 SUs
Run -> 2K Row
Bar weight -> as needed (shoot for 80% of 1RM)
| Any time left during any given movement after you finish the needed reps is rest. |
Scaling Options:
Ski erg -> Row
Pull Ups -> Buddha Pull Ups
Bar weight -> as needed (shoot for 70-75% of 1RM)
Sets start every 3 min
Based on 1RM on 23 Aug
Video courtesy of CrossFit HQ.
Last time through doing our C&J complex before re-testing our 1RM. Weights are at their heaviest thus far, so the rounds go to every 3 Min.
So, the WOD begins with a 10 Cal Row, followed by 10 HSPUs, then 10 Box Jumps, then a 9 cal row, 9 HSPUs, 9 Box jumps, …etc.. until you finish the round of 1 Cal Row, 1 HSPU, and 1 Box Jump.
Scaling Options:
HSPUs -> Pike Push Ups
Video courtesy of Norcal CrossFit. Demo of Pike Push Up.
Box Height -> as needed
Row -> Ski Erg or Assault Bike
Video courtesy of Six Physio. Demo of Thread The Needle
Video courtesy of CrossFit HQ. Demo of Single arm DB OH Walking Lunge. For the walking lunge, keep the DB locked out OH, and perform a total of 10 steps where every step, the back knee kisses the ground.
Video courtesy of TheTravelTrainer.com Demo of Single Arm DB Push Press.
Scaling Options:
DB weight -> as needed
Med Ball Weight -> as needed
sets start every 3 min
Based on 1RM on 23 Aug
Video courtesy of CrossFit HQ. Third time going through this progression for Snatch this cycle. The weght %s are the same as last time, bt the reps are higher, so round time increases to 3 min a round.
Scaling Options:
DU -> attempts through 90 rope contacts
Run -> Row 250 and 500M respectively
Videos courtesy of Gymnastics WOD. Some good pointers on handstand walk progression. part one…
And part 2.
| I know, not a movement we practice a lot, but the beauty of CrossFit is getting us out of our comfort zones. Even if you aren’t able to RX this one, try to push yourself to the next progression in HS walks, even if it means lots of work during that minute. |
Scaling Options:
HS Walk ->
20 Shoulder Taps per shoulder ->
Video courtesy of Black Iron Gym
Pike Shoulder taps->
Video courtesy of Kati Breazeal
4 Wall Walks per set -> 10 Pike Push Ups
Bar weight -> as needed
T2B -> Hanging Knee Raise
Increase weight ea set
Video courtesy of CrossFit HQ. Third time hitting our Front Squat work this cycle. Focus on keeping those elbow high, especially at the bottom of each rep. Lead with the elbows.
Scaling Options:
Box height -> as needed
Assault Bike -> Rower + 5 Cals per round
Bar weight -> as needed. Ideal weight = one you could do for an unbroken set of 20 if you were fresh
Ascending Ladder
*Increase by 2 every time you come back to a movement
With the ascending ladder, every time you come back to a movement, you increase the reps (or cals) by two. Remember, this is a 30 Min AMRAP, so don’t sprint from the start. Pace it so you never have to take long breaks and can keep moving all 30 min.
Scaling Options:
Ab mat Situ Ups -> Feet anchored
Pull Ups -> Buddha Pull Ups
Increase weight ea set
Video courtesy of Rogue Fitness. Third time hitting this movement in this cycle. Lower reps per round = more weight to push!
CrossFit Open Throwback
Video courtesy of The CrossFit Games. Throwback to the first WOD of the 2012 CrossFit Worldwide Open. Things have come a long way since then, but this one still kills.
Joint Strike CrossFit 