S/S/S:

Back Squat

5X3

Increase weight ea set

Lower reps of this week, so aim for higher weight all through.

WOD:

100M sprint

5 Power Snatch(135/95)

100M sprint

5 Power Snatch(135/95)

100M sprint

3 Power Snatch(135/95)

100M sprint

3 Power Snatch(135/95)

100M sprint

2 Power Snatch(135/95)

100M sprint

2 Power Snatch(135/95)

Scaling Options:

Snatch weight, as needed

X-tra:

Overhead banded Stretch – 2 min per side

Video courtesy of CrossFit WestSac

How to
– thumb/palm up arm overhead
– step back same leg until max tension is reached
– relax shoulder letting band distract

S/S/S:

Weighted strict ring dips

3X5

Increase weight ea set

WOD:

3 Rounds For Time:

20 Strict OH Press (95/65)

50 Double Unders

200m Run

Video courtesy of CrossFit HQ.  Julie Foucher demonstrating the Strict Press.

Scaling Options:

Press – as needed

Double Unders – 2X Single Unders

Run – 250M row

X-tra:

Banded bully stretchx2 min per arm

Heel cord mash x2 min per leg

WOD:

25 Min AMRAP:

250m Row

5 Hang Power Cleans (155/115)

10 Pull Ups

15 Butterfly Situps

Scaling Options:

Hang Power Cleans – weight as needed

Pull Ups – Ring Rows

X-tra:

EMOM for 10 minutes of:

Odd minutes – Handstand Walk, 30 feet

Even minutes – 2 muscle ups (strict)

S/S/S:

Pause clean (at top of knee for 2 sec)

2-2-2-2

Increase weight ea set

WOD:

AMRAP 7 min

7 Deadlift (80% of last set used Fri 19Sept)

7 Burpees

Rest 5 minutes, then:

AMRAP 7 min

7 Med Ball Sit Ups(20/14)

7 Wall-Balls

Scaling Options:

Wall balls – weight as needed

X-tra:

3 sets of 8 on reverse hyper

Or

Spend total of 3 min hanging on rev hyper (decompress low back)

S/S/S:

Deadlift

3X5

Increase weight ea set

WOD:

For Time:

200m Run

20 Double Unders

400m Run

40 Double Unders

800m Run

80 Double Unders

Scaling Options:

Run – 250M row

DU – 2X SU w/10 min DU practice after

X-tra:

Not for Time:

40-30-20-10

Reverse hypers (use light weight)

Evil Wheels

S/S/S:

Snatch Balance

2-2-2-2

Increase weight ea set

WOD:

16 EMOM

Odd – 3 Muscle ups

Even – 3 Power Cleans (185/130)

Scaling Options:

Muscle Ups -> Banded transition drill

Video courtesy of Gymnastics WOD.  In this video segment, Carl will explain how to use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with a false grip.

PC – as needed.  Shoot for 80-85% of 1RM

X-tra:

Bully stretch

2 min per side

Video courtesy of Pure Perfomance

S/S/S:

Back Squat

3X5

Increase weight ea set

WOD:

10 Min Pistol Skill Work

Video courtesy of CrossFit Team Offutt Tactical Fitness

Once comfortable, move on to…

7 min  AMRAP:

6 Alternating pistols

8 Handstand Push Ups

10 Pull Ups

Scaling Options:

Banded Pistols

Video courtesy of CrossFit Invictus.   The lower you set the band, the more you do for the pistol.  If the last time you did this, you had the band about hip height, lower it down at least one spot on the rig.

X-tra:

Ankle Mobility – Use a post to get to the bottom of the Pistol.  Sit and hold.

After, rotate ankles with hands in controlled manner

S/S/S:

Prep for….

WOD:

Partner WOD

4 Rounds for Time:

-Partners run 400m with one med ball (20/14), share carrying as needed

-30 Wall Balls

-20 Burpee over ball

Other than run, only one partner working at a time.  Split WB and burpees as needed

Scaling Options:

WB – 14/12

If only one person shows, go 4 rounds:200M run w/MB, 15 WB, 10 burpee over ball.

If it is a team of 3, increase run to 600M, and add 15 reps to WB, and 10 to burpees

X-tra:

10 min Skin the Cat Practice

Video courtesy of Mobility WOD

S/S/S:

Weighted strict ring dips

5X5

Increase weight ea set*

*If you can’t do weighted ring dips, stick with body weight strict

Video courtesy of CrossFit HQ.  Pay attention to the end position on the dip.  Get that slight turn out to keep the shoulders in a stable position.

WOD:

Snatch Triplet

High Hang/ Hang/Ground

5 sets of one cycle. 

Increase weight for each successful set

Video courtesy of Antonio Nieto-Hernandez.  Each cycle should look like this.

X-tra:

Olympic Wall Squats – 2 min

Overhead banded mobility – 2 min per side

S/S/S:

Pause clean (at top of knee for 2 sec)

4X3

Increase weight ea set

WOD:

EMOM for 10 min:

3 Power Snatch (115/85)

5 strict chin ups

Scaling Options:

Power Snatch -> as needed

Strict chins – supine ring rows (keep body rigid)

X-tra:

Bicep stretch on rig x1 min per

Oly wall stretch x  3 min