Defranco’s “Limber 11”
Video courtesy of Joe Defranco. Tiem for some much-needed mobility work. This should become something you do a few times a week, folks!
WOD starts with 10 burpees, 10 pushups, and 10 Toe2Bars, then 9 of each, then 8,…etc and ends at 1 burpee, 1 push up, and 1 toe2bar.
Scaling Options:
Push ups -> push ups off bench
Toe2Bar -> Knee2Elbow -> hanging knee raise
Sets start Every 3 min
% Based on 21 June 1RM
Video courtesy of CrossFit Southie. Second time hitting this clean complex this cycle. Heavier weights, so hold onto that bar!
Score = total reps + total cals
For Ground to OH, you can use and variation (snatch, C7J, etc…) as long as the bar starts on the ground and finishes locked out OH.
Scaling Options:
Bar weight -> as needed
| Phrase of the day – manageable chunks. Don’t hit failure on any movement. If you feel fatigue setting in, stop, shake out the body, and get back after it! |
Scaling Options:
Row -> Ski Erg
Box height -> as needed
Pull Ups ->Buddha Pull ups* -> Ring Rows
For Buddha PullUps…
Double Unders -> attempts through 75 rope contacts -. 50 Penguin hops
Increase weight ea set
Video courtesy of CrossFit HQ. Second time hitting Overhead Squat this cycle. Lower sets = heavier weights.
Part One:
4 Min rest, then….
Part Two:
Scaling Options:
GHD -> Ab mat Sit Up
KB weight -> as needed
5 Rounds of:
Without stopping or dropping the bar, complete the following sequence, seven times:
*Compare to 6Feb2017
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. 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
Increase weight ea set
Video courtesy of Rogue Fitness
Second time through on push jerk. Lower sets means go heavier than the 5X5 week.
* 2Min break between rounds
Scaling Options:
DU -> attempts through 75 rope contacts -> 75 penguin jumps
Run-> 500M row
You will get 15 seconds between to change exercises. Your score will be the number of total swings as well as number of full minutes in a handstand. You may only count a round of handstands if you were able to stay in the handstand for the entire minute, from beep to beep. Come down once or have trouble getting into the handstand and the entire minute is lost.
Scaling Options:
HS Hold -> Wall walk hold -> stationary OH hold w/45/25# plate
KB weight -> as needed
Increase weight ea set
Video courtesy of Catalyst Athletics. Second time through on clean pulls. Lower sets means go heavier than the 5X5 week.
then…
1K Row Cash Out
Scaling Options:
Med ball weight -> as needed
Box height -> as needed
Row -> ski erg -> 1.5 mile and 3 mile on assault bike
pic courtesy of CrossFit HQ
Scaling Options:
Deadlifts -> ¾ bodyweight -> 11/2 bodyweight
Sprint -> 150M row
% based on 21 June 1RM
Video courtesy of Sarabeth Phillips.
| Second time through on our Snatch complex. Little increase in weight, so hang onto that bar! |
This AMRAP will test your grip strength and tricep strength. Don’t go too fast at the start!
Scaling Options:
Box height -> as needed
T2B -> hanging knee raise
Muscle Ups -> jumping muscle ups -> burpee to kipping pull up -> burpee to jumping pull up
Joint Strike CrossFit 