*% based off 12 Oct
| New % for the hang squat snatches. Get good tension on the bar prior to dipping down, EXPLODE up from the hang, hard shrug/pull, then DROP under the bar FAST! |
Scaling Options:
Bar weight -> as needed
Video courtesy of RX Gear. Try each of these leg wraps while sitting on a box.
*Every Minute On the Minue until you finish – 3 Burpees
25 Min Time Cap
So, at the end of every minute, no matter where you are in the WOD, perform 3 burpees (obviously if you are on the rope, wait until you finish your climb, then do the burpees). Don’t try to go too fast in the first minute, as the burpees will tire you out as the
Scaling Options:
Rope climbs-> 2 rope walks per rope climb
BJO ->20/16
Increase weight ea set
| Next rep range for the cycle! Lower rep range should allow for heavier weight used per set compared to the 3X5 week. |
For Med ball sit ups (vid courtesy of CFE Planet)
For Med Ball Clean (vid courtesy of CrossFit HQ)
Scaling Options:
KB Weight -> 53/35
Med Ball Weight -> 14/12
Video courtesy of CrossFit HQ
Once the 10 min time-cap hits, 5est 5 Min, then…
Good time to test your 1 Mile run time! If you know you have no shot of making it under 10 minutes, pick a distance that will push you to get under 10 minutes, but is doable. If you finish under 10 minutes, that’s extra rest for you. On the ring dips, couple quick tips from K-Starr(video courtesy of Mobility WOD)
Scaling Options:
1 Mile Run -> A distance you can finish in under 10 min.
BJO -> 20/16
Ring Dips -> Stationary Dips -> Bench Dips
Increase weight ea set
| Next rep range for the cycle! Lower rep range should allow for heavier weight used per set compared to the 3X5 week. |
Every 90 seconds for 15 Min:
3 Hang Power Snatch (115/80)
6 Cal Row
9 Chest 2 Bar Pull Ups
So, for 10 sets, you’ll have 90 seconds per set to complete the reps for all 3 movements. Quick transitions!
Scaling Options:
Bar weight -> as needed
C2B Pull Ups -> Chin Above Pull Ups -> Body Rows
*On the minute every minute until you reach 100 Thrusters – 5 Burpees
| A good classic from the old CrossFit Football days. This one will test you. Grind through the thrusters as stead as you can. So, yes, every minute on the minute (to include at the start of the WOD), complete 5 burpees. The rest of the time per minute will be spent knocking out the Thrusters. Just remember, you won’t get all 100 done in the first minute, so don’t red-line that first minute otherwise you’ll be sucking wind for the next 5 minutes, |
Scaling Options:
Bar weight -> 115/80, 95/65, 75/55, or as needed
*% based off 12 Oct
Third time on the Power Clean/Hang Squat Clean complex. Stick the landing on the PC, bring the bar to the hips to adjust your grip, and then explosive hip extension to get the bar moving, and then FAST drop under
| Steady breathing through the WOD (especially during DUs) is key to not passing out on this one. |
Scaling Options:
DUS -> Attempts through the rep range -> Penguin jumps through the rep count
Run -> Row for 125M, 250M, 325M, and 500M respectively
pic courtesy of Tes.com The gym will be on holiday hours today in observation of Veterans Day on Saturday.
Videos courtesy of CrossFit HQ and Badger CrossFit respectively. Get some good practice prior to the WOD. For the Man Makers, one push up, one left arm row, and one right arm row = 1 rep
Scaling Options:
DB weight -> As needed
KB Weight -> As needed
Increase weight ea set
| Second time through the Push Press this cycle. Lower sets = go heavier than the 5X5 week. |
Scaling Options:
Bar Weight -> as needed
* Every time you get to this minute, rotate through the movements (ex, at the 3 min mark, do 200M row. When you come back to this station [at the 6 min mark] do 150M Ski Erg, etc…)
Scaling Options:
C2B Pull Ups -> Chin Above Pull Ups -> Body Rows
Bar weight -> as needed
