20180219

S/S/S:

Three Position Snatch (Ground, Right Below Knee, High Hang)

1X60%

1X65%

1X70%

based on 15Feb 1RM

Set starts every 3 minutes

Video courtesy of Catalyst Athletics. For this cycle, we will do a three-position Snatch (Ground, right below knee, and high hang). Goal is to hold onto the bar throughout the complex. Also, these should be squat snatches.

WOD:

“Karen”

For time:

150 wall-ball shots (20/14)

Compare to 20161216

10 sets of 15 reps, 15 sets of 10 reps, 3 sets of 50, whatever allows you to stay consistent. Make a game plan and keep it.

Scaling Options:

Med Ball weight -> As needed

Cool Down:

Couch Stretch x 3 Min per side

Leg Bleeds x 2 min

20180216

S/S/S:

High Bar Back Squat

5X5

Add weight ea set

Compare to 28Dec2017

Re-test WEEK!!!!! Time to see who has been doing every rep variation in this cycle! If you have, you should be able to move more weight than you did on 28Dec2017.

WOD:

Video courtesy of CrossFit Games

CrossFit Open 14.2

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

The Open starts next week! One last trip down memory lane on a past Open WOD. So, with this, each time you get 3 minutes to get through 2 rounds. Any time left in that 3 minutes is rest. Add two reps per set to both movements every 3 minutes until you can’t reach the rep count for a given 3-minute segment. Best advice I can get on this is not o red-line to get through and try t get rest. Rather keep a steady pace that finishes you up roughly 20-15 seconds prior to the end of a 3-min segment. This way, the heart rate doesn’t drop too low (if it drops low, it’s hard to get movement going again)

Scaling Options:

Bar weight -> 65/45

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

Quick demo on Buddha Pull Ups.

Cool Down:

Couch Stretch x 2 min per side

Roll out lats

20180215

Pic courtesy of Encyclopedia Brittanica

WOD:

20 Min to est 1RM Snatch (compare to 13Dec2017)

20 Min to est 1RM for Clean & Jerk (Compare to 13Dec2017)

Time to re-test your Oly Skills! If you have been hitting he progressions every week and all the BTN Split Jerks, you should feel more confident hitting a heavier weight today. Go for it!!!!!

Scaling Options:

N/A

Cool Down:

Oly wall sit – 2 min

Banded OH stretch x 2 min per side

20180214

WOD:

Every Minute On the Minute for 30 min:

Min 1 – 40 Double Unders

Min 2 – 15 KB swing, 53/35

Min 3 – Supine Ring Rows

Video courtesy of Dayton Strength and Conditioning. Quick demo on Supine Ring Rows. Goal, keep the body in a straight line, don’t let the hips sag

Scaling Options:

DU -> Attempts through 40 rope contacts

KB weight -> As needed

Supine Ring Rows -> Angled Ring Rows

Cool Down:

Banded lat stretch x 2 min per side

Calf stretch on rig – 2 min per side

20180213

S/S/S:

Deadlift

5X5

Add weight ea set

Compare to 26Dec2017

Re-test WEEK!!!!! Time to see who has been doing every rep variation in this cycle! If you have, you should be able to move more weight than you did on 26Dec2017.

WOD:

For time:

21 dumbbell thrusters 55/35

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

Scaling Options:

DB weight-> As needed

Run -> 500M Row

Cool Down:

Accumulate 2 Min hang from pull up bar

Pigeon Pose x 2 min per side

20180212

Video courtesy of The CrossFit Games. The 2018 CrossFit Open starts NEXT WEEK!!!! If you want to register, go on the Games website and do so. Put “Joint Strike CrossFit” in as your affiliate. Also, for all you military, EMTs, police officers, and firefighters, make sure you hit the right check boxes to be in the Service Open as well!

This year’s Open is a little more special for a different reason. This year, CrossFit will be doing the release of 18.4 on 15 March at CrossFit Fury, in Goodyear. Right after the Right after the Open show, they will cut over to p\our location and have a special running of the WOD with military members from the area. How awesome is that! If you want to help out or compete on that event, talk to Coach Sherri.

WOD:

10 min AMRAP:

8 Burpees

8 Box Jumps (24/20)

4 min Rest

10 min AMRAP:

10 Ab Mat Sit Ups

10 Handstand Push Ups

Scaling Options:

BJ -> 20/14

HSU -> Pike Push Ups

Video courtesy of Jason Khalipa. PLEASE WATCH if you are scaling to Pike Push Ups. Far too often, I have seen folks attempt Pike Pushups and they turn into really bad versions of decline push ups. Please notice the body positioning as well as where the body moves from beginning to end. #MoveBetter

Cool Down:

Down Dog to Cobra X 20

Heel Cord Mash x 2 min per side

20180209

S/S/S:

Pausing (2 sec at knee) Snatch

5X1

As Heavy As Possible

WOD:

For Time:

50 KB Swings (53/35)

40 Hang Power Cleans (95/65)

30 Goblet Squats (53/35)

20 Hang Power Snatch (95/65)

10 One-arm KB Push Press per arm (53/35)

Scaling Options:

KB weight -> as needed

Bar Weight -> as needed

Cool Down:

Banded lat stretch – 2 min per side

**Frog stretch* – 2 min**

Video courtesy of SOFLETE. Quick demo of Frog Stretch…

20180208

WOD:

Inspired from CrossFit Open 15.3

10 Min AMRAP:

4 Muscle Ups

30 Wall Balls (20/14)

60 Double Unders

5 Min rest, then…

10 Min AMRAP:

3 Muscle Ups

20 Wall Balls (20/14)

40 Double Unders

Scaling Options:

Muscle Ups ->Jumping MU -> 4 Pull Ups/4 Ring Dips ->4Buddah pull ups*/4 push ups

DU-> Attempts through 60/40 rope contacts -> 60/40 penguin jumps

Wall Ball weight -> as needed

for Buddah Pull Ups (courtesy of Notkrisroe)…

Cool Down:

Oly wall sit – 2 min

Heel cord mash – 2 min per side

20180207

S/S/S:

High Bar Back Squat

10,9,8,7,6

Increase weight ea set

Work some muscular endurance this time around. Pick a weight where the last rep per set is a struggle.