S/S/S:
20 min to set 1RM Snatch
20min to set 1RM Clean & Jerk
Compare to 15June
See if the weeks of drills off blocks will help with the explosive hip extension. Make it a great day!
X-tra:
Oly wall stretch – 3 min
Banded OH stretch – 2 min per
2016-07-27
S/S/S:
Deficit deadlift (3″ block or plate)
5X5
Compare to 23June
Retest week! Check your logs and see if you can up the weight used at the start of the cycle
WOD:
Every Minute On the Minute for 9 Min:
4 Deadlift @ 315/255
4 Hand stand push up
Point of the WOD is perfect mechanics each rep!
Scaling Options:
Deadlift – 90% or more of last set of deficit DLs
HSPU – 30 sec Handstand Hold
X-tra:
Reverse Hypers – 4 x 12
Hang from pull up bar – accumulate 2 min of hanging*
Each time you come off the bar, stop counting. Start count back up once you are back on the bar
2016-07-26
pic courtesy of CrossFit HQ
| U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.
He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney. |
WOD:
“Small”
3 Rounds For Time:
Row 1000m
50 Burpees
50 Box jumps – (24/20)
Run 800m
Scaling Options:
If no row – run 800m
If no run – row 1000m
Box Jumps – 20/16
X-tra:
Roll out everything
2016-07-25
pics courtesy of the CrossFit Games. Congrats to Matt Fraser, Katrin Davidsdottir, and CrossFit Mayhem Freedom on their wins at the CrossFit Games. Training for the 2017 Games begins now!
S/S/S:
Front Squat w/ 3 Sec Pause
5X5
Compare to 20June
Retest week! Check your logs and see if you can up the weight used at the start of the cycle
WOD:
“Gymnasty”
5 RFT of:
5 Bar Muscle Ups
10 Box jump overs 30/24
15 Toe2Bar
25yd bear crawl
Scaling Options:
MU – Burpee to Kipping Pull Up
BJOs – 24/20
T2B = K2E or knees above waist
X-tra:
False grip pull ups (strict) 3 x 5
video courtesy of Gymnastic WOD
Heel cord mash – 2 min per
2016-07-22
Pic courtesy of the CrossFit Games. Don;t forget to tune in on ESPN to see if Ben Smith and Katrin Davidsdottir can repeat as Fittest On Earth
S/S/S:
Jerk from blocks
1-1-1-1-1
Increase weight ea set
WOD:
For Time:
400m Run
45 Back Squats 95/65
400m Run
30 Front Squats 95/65
400m Run
15 OHS 95/65
Scaling Options:
500m row for 400m run
Squat weight – scale as needed
X-tra:
3 attempts Max reps unbroken strict Pull Ups
3 min break between attempts
2016-07-21
S/S/S:
Clean from blocks (top of knee)
1-1-1-1
Let feel dictate the jumps. No % today. If you feel good to go heavy, go heavy. Goal is no misses.
WOD:
16 Min AMRAP:
15 ground to overhead 135/95
20 butterfly sit-ups
30 Double Unders
Scaling Options:
G2O – 70% of Clean & Jerk 1RM
Double-Unders – 2:1 singles (10 minutes of Double-under practice after WOD)
X-tra:
Couch stretch x 2 min per side
OH banded stretch x 2 min per side
2016-07-20
S/S/S:
Deficit deadlift (3″ block or plate)
10-9-8-7-6
Higher rep sets than previous weeks, so go a bit lower on the weight, but still have increases per set.
WOD:
500M row cash in
then..
5 rounds of
10 box jump 30/24
15 HRPU (Hand Release Push Up)
20 Air squats
finish with…
400m run cash out at the end of WOD
Scaling Options:
200 for run – If no run at all – 500m row
Box Jumps – 24/20
HRPU – Push ups on bench or box
Air Squats – to flexibility depth
X-tra:
3 x 5 Standing Overhead Tricep Extensions. (band or dumbbell)
Tricep mash w/barbell x2 min per
2016-07-19
S/S/S:
Prep for…
WOD:
On Base Dry Triathlon
2 mile Assault bike
2k row
1 mile run
*45Min Time Cap
Above is the path for the one mile run. Basically, out the front of the Combat PT Tent, turn right, go left on 139th, left on Phantom, right on Bong, turn around right before crossing Eagle St, and head back.
X-tra:
Heel cord mash x 3 min per
Calf stretch on rig x 2 min per
2016-07-18
S/S/S:
Snatch from blocks (top of knee)
1-1-1-1
Increase weight ea set
Let feel dictate the jumps. No % today. If you feel good to go heavy, go heavy. Goal is no misses.
WOD:
21-15-9
Deadlift (225/185)
Ring Dip
GHD Sit up
| Grip and go on the DLs. Should be close to unbroken each set. |
Scaling Options:
Deadlift – shoot for 75% of 1RM
Ring dip – Bar dips or box dips
GHD – Butterfly sit up
X-tra:
Olympic Wall Stretch x 3 min
Video courtesy of Paradiso CrossFit
Hang from pull up bar x 2 min
2016-07-15
S/S/S:
Front Squat w/ 3 Sec Pause
1-1-1-1-1
Increase weight ea set
Goal is to go HEAVY on these, but don’t shorten the three second pauses.
WOD:
12 Min AMRAP:
12 Supine Ring Row
12 Ring Push Ups
24 Double Unders
Video courtesy of Gymnastics WOD. For those not sure what a Supine Row should look like.
Scaling Options:
Supine RR => Ring Row
Pushup => Push Up off bench
DU = 2:1 Singles
Joint Strike CrossFit 