S/S/S:

Sumo Dead Lift

5X5

Increase weight ea set

WOD:

20-18-16-14-12-10-8-6-4-2

WB (20/14)

KB Swing (53/35)

Scaling Options:

WB – 14/12

KB – 35/25

Cool Down:

Roll out IT band – 2 min per

Banded lat stretch

S/S/S:

Technique work – Toe2Bar

WOD:

For time

40 Cal Row

30 Box Jumps (24/20)

20 Toe 2 Bar

10 Handstand Push Up

20 Toe 2 Bar

30 Box Jumps (24/20)

40 Cal row

Scaling Options:

BJ – 20/16

T2B – K2E, Lying T2B

HSPU – ab mat under head ->2 ab mats ->pike push up ->heavy DB OH press

Cool Down:

Reverse hypers 3×15

Roll out quads x1 min per

WOD:

Every 3Min for 30 Min

1st Min – Down & back sprint to 10 yd mark, Down & back sprint to 20yd mark

2nd Min – 10 Chest 2 Bar Pull Ups

3rd min – 5 Hang Power Snatch (95/65)

So, use something to mark the 10 yd and 20 yd  marks for the sprints.  Touch the line with your hand on both the 10 yd and 20 yd.  Remember, these are yard, not feet.  Also, pick wisely.  I would prefer you not scale in the middle of a WOD, but I also don’t want you taking the easy way out.  If you know you can get 10 good C2Bs for 10 sets, then do it.  If you think by round 5 you’ll miss the mark for the rest, scale to chin above from the start.  But, if you feel you are closer to hitting all 10 sets than you are to failing, then go for it!  IF you don’t make it on a given set, then drop one rep on the next set.  Score is how many rounds you successfully complete (top score = 30)

Scaling Options:

Sprints – cut to 5yd d&B and 10 yd d&B

C2B ->chin above -> ring row

Hang Power snatch – as needed

Cool Down:

Reverse Hypers – 4 x 20

Pigeon pose – 3 min per side

S/S/S:

3 Position Clean (hang, right above knee, floor)+ 1 Jerk*

2×70%

2×75%

1X80%

%s are of 1RM set on 15Sept

*So, for this cycle, we are going to work a three-position clean (high hang, above knee, full) After the full clean, perform one Jerk (either push or split).  The value of this complex is we will focus on hip extension and grip strength.  The Jerk keeps your technique dialed in.

WOD:

3 Rounds For Time:

20 Goblet Squats (70/53)

10 Ring Dips

Scaling Options:

KB for Goblet Squats – 53/35 ->35/25

Ring Dips – stationary dips -> dips off a bench

Cool Down:

Couch stretch – 2 min per side

Cherry pickers (slow and controlled) 3×12 – rest as needed between ea set

WOD:

For Time*

100 Double Unders

1K Row

50 Double Unders

500M Row

50 Double Unders

500M Row

100 Double Unders

1K Row

*run 200M in between each movement

Scaling Options:

DUs – 2:1 SU ratio

If you can’t row or run, whatever one you can’t do, do that distance on Air Bike

video courtesy of WOD Prep.  If you have issues with Double Unders, this drill may change your life!

Cool Down:

Calf stretch on rig – 1 min ea side x2

video courtesy of Fitness Blender

Slow and controlled back raises on GHD

3X15

Rest as needed between ea set

S/S/S:

Weighted strict ring dips

5X5

Increase weight ea set

Compare to 16Aug

WOD:

5 Two-Minute rounds of…

200m Run

5 C2B Pull ups

10 Jumping Squats

AMRAP burpees remainder of time (total burpees=score)

Rest 1 min between rounds

So, with a running clock, you have 2 minutes to get through a 200M run, 5 C2B pull ups, and 10 Jump squats. For the rest of that minute, do as many burpees as possible.  At the 2 min mark, rest until the 3:00 mark.  Then, start the next round.  Your overall score is the number of burpees completed.

Scaling Options:

Run -> 250M row

C2B -> Chin Above Pull Up

Cool-down:

Heel cord mash – 1 min per leg

Banded OH stretch – 1 min per side

S/S/S:

20 min to set 1RM Snatch

20 min to set 1RM C&J

Compare to 28July

Re-test week!  Will you PR your Oly lifts?  Point of today, do the best you can today.

Cool Down:

Olympic Wall Stretch x 4 min

Tricep mash x2 min per side

WOD:

For Time:

60 Double Unders

50 Box Jump Overs (24/20)

40 KB Swings (53/35)

30 Ring Dips

20 Toe2Bar

10 HSPUs

5 Muscle Ups

2 Rope Climbs

Video courtesy of CrossFit HQ.  Quick tips on rope climbing technique.

Scaling Options:

DUS -> 2:1 SU ratio

BJO –> 20/26

KB Swing -> 35/25

Ring Dips -> Stationary _> off box

Toe2Bar ->Knee2Elbow

HSPU ->Pike Push Up

MU – Burpee to chest2bar Pull Up

Rope Climb – rope walk from laying position

Cool down:

Mash forearms – 30 sec ea

Banded Hamstring Stretch – 1 min per side off 30” box

Couch stretch – 2 min per side

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 8Aug

That’s right!  Re-test week!  Goal is to see an increase in weight used from 8Aug.  Push yourself!

WOD:

Technique Day:

GHD Sit Ups

4×15

Goal – controlled motion through the reps*

Rest as needed between sets

Video courtesy of Rogue Fitness

So, goal is to get full extension at the bottom of each rep (if mobility limits you, go to where you can), and then a firing of the legs to come up as fast as possible.

Cool Down:

As you notice, this section is changing from “Xtra” to “Cool Down”.  Why?  Because as athletes, after going through hard WODs or bar work, your body needs the cool down to promote recovery and bring your heart rate back down to normal.   You can train as hard as you want, but with no good recovery, you increase the risk of injury.

pic courtesy of Dennis Leary

Today we honor those brave 343 Firefighters who lost their lives during the 9/11 attacks

WOD:

“343”

Honoring the firefighters who died in the 9/11 attacks

For Time:

100 Deadlifts (145#/105#)

100 Power Cleans (95#/65#)

100 Ground to Overhead (65#/35#)

43 Burpees

Men use a 45# bar, Women use a 15# bar. First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed

Scaling Options:

Weight – as needed

X-tra:

3 rounds not for time:

20 Back extensions on GHD

20 evil wheels

video courtesy of CrossFit HQ.  Back Extension demo

Video courtesy of Paradiso CrossFit.  Evil Wheel demo.