WOD:
20 Min to est 1RM Snatch
20 min to est 1RM Clean & Jerk
Compare to 9Nov16
So, time to see if the weeks of Oly skill have paid off. Don’t get too nervous, just let the muscle memory do its job, and hit your technique! The weight will come.
20170118
WOD:
AMRAP 8 Min:
8 Shoulder 2 OH (135/95)
16 Toe2Bar
Rest 3Min
AMRAP 8 Min:
16 Pull Ups
8 Sumo Deadlift High Pull (95/65)
Rest 3 Min
5 Min – Max Distance Row
Yes, 3 AMRAPs in one day! Glorious! With the short length of each, go all out for the time!
Scaling Options:
S2OH weight – as needed (goal, be able to do at least 2-3 reps unbroken)
T2B –>Knee2Elbow ->Laying T2B
Pull Ups ->Jumping Pull Ups*
SDHP Weight -> As needed (goal is at least 4 unbroken)
If you can’t row – do ski erg
*For Jumping Pull Ups(Courtesy of City 4051 CrossFit)…
Cool Down:
Banded lat stretch x3 min per side
Roll out T-spine x30 passes
20170117
S/S/S:
Deadlift
5X5
Increase weight ea set
Compare to 25Nov16
So starts our re-tests for this cycle. If you hit each and every progression, then you should see an increase of weight used in each set. Goal is still to increase weight ea set.
WOD:
3 Rounds for time:
75 Air Squats
50 Double Unders
25 Push Ups
Scaling Options:
Air Squats -> to target
DU – Penguin Jumps or 50 rope contacts while doing attempts*
Push ups -> off bench
*If doing the rope contacts with attempts, you cannot do more than 3 single unders without attempting a double under. If you do more than 3 SUs in a row, go to the penguin jump scale.
For Penguin Jumps (video courtesy of WOD Prep)
Cool Down:
3X12 Reverse Hyperextensions
Add weight ea set
Calf Stretch on rig x 2 min per leg
20170116
NOTE: No classes today, and gym is on Holiday Hours, so please plan accordingly.
WOD:
6 Rounds For Time – 20 Min CAP
155/110 weight on bar
5 Squats Cleans
10 Front Squats
5 Push Press
This’ll be a heavy grinder. Goal is to make it under the cap, so make sure you can handle the weight in that time frame. If it takes you 5 minutes to do one, round, you went WAY too heavy.
Scaling Options:
Bar weight -> As needed, but must use same weight for all 3 movements
Cool Down:
Banded Quad Stretch x 2 min per leg
video courtesy of Alanna Colon
Banded Tricep stretch x2 min per arm
video courtesy of RFT Coaching
20170113
S/S/S:
Back Squat
10,9,8,7,6
Increase weight ea set
WOD:
Every 3 Minutes for 15 Min
Row 500m
If you finish the row before the 3 min time limit per ound, the remaining time is rest.
Scaling Options:
Row -> ski erg
Cool Down:
Oly Wall Stretch
video courtesy of Pardiso CrossFit. Spend a good 5 minutes in this position.
20170112
S/S/S:
Push Press
10,9,8,7,6
Increase weight ea set
This week’s push press will push muscular stamina. High reps, so weight won’t be as heavy as the last few times, BUT still use a weight where the last rep or two per set are a bit of a struggle
WOD:
10 Min AMRAP:
7 Burpee Box Jump (24/20)
7 Shoulder to overhead (95/65)
Scaling Options:
BBJ ->20/16
S2OH ->as needed
Cool Down:
3 sets 10 reps stationary dips
OH banded stretch x2 min per side
20170111
WOD:
“When Annie met Fran”
For Time:
50 DUs
21 Thrusters
50 Sit Ups
40 DUs
21 Pull Ups
40 Sit Ups
30 DUs
15 Thrusters
30 Sit Ups
20 DUs
15 Pull Ups
20 Sit Ups
10 DUs
9 Thrusters
10 Sit Ups
9 Pull Ups
A little mash up of two benchmarks. Enjoy!
Scaling Options:
DUs –>DU attempts(cut number in half ea set) ->Penguin Jumps*
video courtesy of WOD Prep
Bar weight -> as needed
Pull Ups ->ring rows
Sit Ups –>Feet anchored sit ups
Cool Down:
Heel cord mash x2 min per leg
Leg bleeds x 4 min
20170110
S/S/S:
High Hang Squat Clean
5X1+ 1 Jerk – As Heavy As Possible
Increase weight ea set
This is our last session of high hang squat cleans before we go for a new 1RM on Clean and Jerks next week (not to mention Snatch). Get 5 good heavy singles. Get comfortable at the bottom position, and make sure the torso stays upright.
WOD:
5 RFT
Run 200m
10 Back Squat – 135/115
Scaling Options:
Run->250M Row
Back Squat ->as needed (goal=unbroken at least first 3 sets)
Cool Down:
Calf stretch on rig x2 min per side
Couch Stretch x 3 min per side
20170109
S/S/S:
Deadlift
10,9,8,7,6
Increase weight ea set
This week’s deadlifts will push muscular stamina. High reps, so weight won’t be as heavy as the last few times, BUT still use a weight where the last rep or two per set are a bit of a struggle
WOD:
“Sinister Six”
6 Rounds:
6 Pull up
6 Push up
6 Box Jump Over (30/24)
6 Toes to bar
6 Burpee
6 Hand Stand Push up
| This one is a body weight Ninja’s dream. Goal-unbroken every time you start a movement. |
Scaling Options:
Pull Up –> Jumping pull ups
Push up-> off bench
Box Jump Over ->24/20
T2B->K2E->laying T2B
HSPU ->2wall walks->pike push ups
Cool Down:
2x Max Reps Unbroken strict Chin Ups
2x Max reps Unbroken Strict mixed grip (one
over one under) pull up
20170106
WOD:
20 Min AMRAP:
5 Tire Flips
10 Tire Jump Throughs
20 KB Swing 53/35
Nothing ends a week better than some good ol’ strongman work! Luckily, we have a good assortment of tires to choose from. For the tire jump throughs, they are performed one of two ways. 1)The athlete jumps right into the middle of the tire and jumps right out or 2)Athlete jumps on top of tire edge, hops in the middle, hops on top of the far side edge of the tire, and hops off. Remember, the jumps mean both feet leave the ground at the same time and land at the same time. If there is any stepping up, that is considered scaled. You CAN step down and still be RX.
For Tire Flipping Technique (video courtesy of CrossFit HQ)…
Scaling Options:
Tire flips -> lighter tire
Tire jump throughs -> step throughs
KBS ->35/25
Joint Strike CrossFit 