20180108

S/S/S:

Deadlift

3X5

 

Increase weight ea set

Less sets should translate to higher weight used per set.  Try using the highest weight you used in 5X5 week by your second set.

 

WOD:

“Randy”

For Time:

75 power snatches (75/55)

 

Pic courtesy of CrossFit HQ.  Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Start your week off with a Hero WOD!  This is meant to be fast, but don’t turn it into rounding your back and stiff-leg-deadlifting the weight each rep.  Use proper positioning and hip extension!

Scaling Options:

Bar weight -> As needed

 

Beginners, do hang power snatch

 

Cool Down:

Hang from rings – 2 min

 

Roll out low back

20180105

S/S/S:

EMOM 10

Odd – 1 Rope Climb

Even – 10 Burpees

 

5 min break, then….

 

WOD:

For Time:

400M Run

10 Cal Assault Bike

200M Run

20 Cal Assault Bike

100M Run

40 Cal Assault Bike

 

Scaling Options:

Assault Bike -> rower

Run -> Ski erg same distance

 

Cool Down:

Couch stretch – 2 min per leg

 

Banded hamstring stretch – 2 min per

20180104

S/S/S:

BTN (Behind The Neck) Split Jerk

3X5

 

Increase weight ea set

Video courtesy of Catalyst Athletics.

Notice the bar path in her reps.  The bar never goes forward or back.  It goes straight up, staying in line with the shoulders and hips.

 

WOD:

36-28-20-12

 

KB Swings (53/35)

Box Jumps (24/20)

 

Scaling Options:

KB -> as needed

 

Box Jumps -> 20/16

 

Cool Down:

Banded OH stretch – 2 min per

 

Lacrosse ball mash on bottom of foot – 2 min per side

20180103

WOD:

6 Rounds:

20 Cal Row

20 Hang Power Snatch (95/65)

20 Pull Ups

 

Scaling Options:

Bar weight -> as needed

 

Pull Ups -> seated bar pull up* ->body row

For seated bar pull ups (video courtesy of Cass Gellegos)…

 

 

Cool Down:

Roll out forearms – 2 min per arm

 

Banded lat stretch – 1 min per side

20180102

S/S/S:

Pausing (2 sec at knee) Clean

2X60%, 2X70%, 2X75%

 

based on 13Dec 1RM

Video courtesy of Catalyst Athletics.  Pull from the ground like a normal clean, pause right below the knee for 2 seconds (one-one thousand, two-one thousand), then continue pull, and EXPLODE when you hit mid-thigh.  DO NOT lose tension in the pause.  You can drop the bar between reps.

WOD:

75 Double Under Buy-In

then…

12 Min AMRAP:

18 Toe2Ring (use Warrior Rig)

18 Sand Bag Ground to Over Shoulder (40/25)

Video courtesy of Formula Performance and Wellness.  Quick demo on Sandbag ground to over the shoulder.

 

Video courtesy of Sanctify Fitness.  Toe to Rings are the same style movement as Toe 2 Bar, just with rings instead of a pull up bar.  Goal is tips of the toes right through the rings.

 

Scaling Options:

DU -> Attempts through 100 rope contacts -> 75 penguin jumps

 

Toe2Ring -> knee ups on rings

 

Sandbag weight -> as needed or go to med ball

 

Cool Down:

Calf stretch on rig – 2 min per side

 

Back roll to V-sit x 10

20171229

S/S/S:

Pausing (2 sec at knee) Snatch

2X60%, 2X70%, 2X75%

based on 13Dec 1RM

Video courtesy of Catalyst Athletics.  So, set up like a normal snatch, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under the bar and catch at the bottom of the OH squat.

 

WOD:

18 Min AMRAP:

15 Ring Dips

15 Wall Balls (20/14)

25 Double Unders

 

Scaling Options:

Ring Dips -> Stationary dip -> box dips

WB -> 14/12

DU -> DU attempts through 25 rope contacts

 

Cool Down:

Tricep mash – 1 min per side

 

Pigeon pose on hig box – 2 min per side

20171228

S/S/S:

High Bar Back Squat

5X5

 

Increase weight ea set

Our squat version for this cycle will be the High Bar Back Squat.  This version translates best to improving our Olympic lifts as we focuse on keeping the torso as upright as possible.  Bar placement is slightly different.  See here for the difference in position between high bar and low bar(video courtesy of Barbell Shrugged)

 

 

WOD:

EMOM 16:

Odd – 3 Power Cleans (in crease weight ea time)

Even 12/9 Cal Row

 

Every time you come back to the Power Cleans, the goal is to increase weight.  Therefore, choose your jumps wisely.

 

Scaling Options:

N/A

 

Cool Down:

Oly Wall Stretch x 3 min

 

Couch stretch – 3 min per side

20171227

WOD:

For Time:
100, 80, 60, 40, 20 Double Unders
200M, 400M, 600M, 800M, 1000M Run

 

Scaling Options:

DUs-> 2X SUs

Run -> 250, 500, 740, 1000, 1250M row

 

Key to this one is to keep moving the whole time!  Find a pace that will allow this to happen.

 

Cool Down:

Calf stretch on rig 2×1 min per side

 

Banded hamstring stretch – 2 min per side

20171226

S/S/S:

Deadlift

5X5

 
Increase weight ea set

Good ol’ fashioned Deadlifts for our pull movement this cycle.  Keep a tight core throughout.  Make sure hips and shoulders rise at the same time from the ground.

WOD:

21-15-9

Thruster (95/65)

Burpee Box Jump Overs (24/20)

 

Scaling Options:

Bar weight -> as needed

BBJO -> 20/16

 

Cool Down:

Iron cross (slow controlled) x10

 

Scorpion (slow and controlled) x10