S/S/S:

Jerk from blocks

5X3

Increase weight ea set

Get one hell of a jump and then DROP under to hit the lockout.

WOD:

21-15-9

Goblet Squat (53/35)

Box Jump (24/20)

5 min break then…

12-9-6

KB Thrusters (35/25)

KB OH Walking Lunges (35/25)

Scaling Options:

KB – as needed per movement

BJ- 20/16

X-tra:

Couch stretch x 2 min per side

OH banded stretch x 2 min per side

S/S/S:

Clean from blocks (top of knee)

2X2 @ 80%, 1X2 @ 85%

WOD:

2015 CF Games Teen/Masters Event 3

“SQT”

3 RFT of:

10 Snatches (95/65)

200 shuttle Run (4 X 50m)

Video courtesy of The CrossFit Games.  Start at the 10 min mark to watch.  Snatches can be Power. Also, 50M ~164 feet, so measure out the front door 164 ft for where you will run to.

Scaling Options:

Snatch – as needed

X-tra:

Rest

S/S/S:

Work strict Pull up and strict Handstand Push Up technique

Videos courtesy of CrossFit HQ.

WOD:

500m Row

2 min rest

20 Strict Pull ups

2 min rest

10 Strict HSPU

*each section timed separate

Scaling Options:

Strict PU => Kipping => Banded

Strict HSPU => Kipping HSPU => Piked on box

X-tra:

HS Walk Practice  or scale to Inverted on wall w/ shoulder taps

Banded OH stretch – 2 min per side

S/S/S:

Deficit deadlift (3″ block or plate)

5X3

Increase weight ea set

WOD:

“JS Chipper”

ForTime:

Run 200M

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Thrusters (95/65)

15 KB Swing (53/35)

20 Burpees

200 Jump Rope Contacts*

* can be 200 singles, or 100 DUS, or any combo that makes the rope contact the ground 200 times

Scaling Options:

Run – 250M row

WB – 14/12

BJ – 24/20

Thruster – as needed

KBS – 35/25

X-tra:

Foam roll out

Banded stretches

S/S/S:

Snatch from blocks (top of knee)

2X2 @ 80%, 1X2 @ 85%

WOD:

3 Rounds For Time

75 Double Unders

15 Toe2Bar

15 Push Press 135/95

Scaling Options:

DU-> 150 SU

T2B -> K2E -> Deadhang Knee raises -> Laying T2B

Push Press by weight

X-tra:

None

S/S/S:

Front Squat w/ 3 Sec Pause

5X3

Increase weight ea set

WOD:

7 min AMRAP of:

7 Pull-ups or Muscle Ups

7 Ring Dips

7 Air Squats

Scaling Options:

Pullups -> Ring Rows

Ring Dips -> Static Dips -> Box Dips

X-tra:

Tricep mash on bar – 2 min per arm

Roll out thoracic x 3 min

S/S/S:

Jerk from blocks

3X5

Increase weight ea set

WOD:

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpees

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Box Jump Overs 24/20

Scaling Options:

BJOs – 20/16

X-tra:

Split Jerk foot drills

Video courtesy of Technique WOD

S/S/S:

Prep for…

pic courtesy of CrossFit HQ.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005

WOD:

“Michael”

3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

Scaling Options:

Run – 1K row

Back Ext – Good mornings w/PVC

Sit Ups – Feet anchored sit ups

X-tra:

Heel cord mash – 2 min per side

Downward dog to cobra x20

Happy Fourth of July!  Don’t forget, the gym is on Holiday Hours.

S/S/S:

Clean from blocks (top of knee)

2X2 @ 75% 1X2 @ 80%

WOD:

5 Rounds for time:

7 Kettlebell swings 70/53

4 Wall ball 2 for 1’s* 20lbs/14lbs

1 Squat clean 185/135

7 Chest to bar pull-ups

7 Hand-stand push-ups

6 Burpee over KB

video courtesy of Rigorous Training.  2-fer-1 wall balls.  All you’re doing is adding an extra squat per rep.

Scaling Options:

KB – 53/35

WB 2fers ->WB

Clean – last weight used in S/S/S

C2B – chin above

HSPU – Pike push ups

X-tra:

Grill out!  Eat, drink, light off fireworks, be safe

S/S/S:

Deficit deadlift (3″ block or plate)

3X5

Increase weight ea set

Looking for heavier weight than the 5X5 week, but, still, reset the back each rep and wind up the hips.

WOD:

5 RFT of:

5 Goblet Squats (53/35)

50yd Left Arm Suitcase Carry

5 Right Arm KB Snatch

5 Left Arm KB Snatch

50yd Right Arm Suitcase Carry

*50yd = 25yd down and back

Video courtesy of Rogue Fitness. Big things to remember: thumb pointed behind you when bell goes between your legs, violently extend hips and pull the elbow high, then PUNCH through (this will help avoid the bell smack on the arm)

Video courtesy of T-Nation.  Quick demo of suitcase carrying with a KB.  Keep your core tight and don;t let the body lean at all.  Stay straight!

Scaling Options:

Kettlebell – weight as needed

X-tra:

None