S/S/S:

prep for WOD

WOD:

“Michael”

3 Rounds For Time:

800M Run

50 Back Extensions

50 Sit Ups

pic courtesy of CrossFit HQ.  Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, 2005 on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.
McGreevy, seven other SEALs. and eight Army “Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces

Scaling Options:

Run – Row 1K per round

X-tra:

Roll out thoracic – 30 passes minimum.  If still sore, keep going

S/S/S:

Deadlift

5×3

Increase weight ea set

5X3 week for deads.  Keep the back from rounding during your sets.  With the lower reps, should shoot for higher weight than last week.

WOD:

EMOM for 16 Min:

Odd: 10 Cal row

Even: 15 Wall Balls(20/14)

Should be an all-out pull on the row to hit 10 cals.

Scaling Options:

WB – 14/12

X-tra:

Sots press

3, 3, 3, 2

Video courtesy of CrossFit HQ.  Coach Burgener going over Sots Press.

Oly wall stretch x 4 min

S/S/S:

Hang Clean + Full Clean

5×1 + 3 Split Jerk

Increase weight ea set

Per set, pick up bar and stand with hips fully open.  Dip, then drive up into a hi hang squat clean, stand all the way up, under control, bring bar back to the ground and perform a full squat clean.  Once fully locked out at the top, perform 2 Split Jerks.

WOD:

5 Rounds:

On a 3 min clock complete:

500M Row

Remaining time…Power Clean 135/95

Score = total PCs

So, there is no pause between rounds, so as soon as one round ends, the next starts.  Therefore, I would suggest 5-7 seconds prior to the clock running out per round (Except the last round), drop the bar and get back on the rower ready to go.

Scaling Options:

PCs – weight as needed

X-tra:

Snatch high pulls 6 x 3

S/S/S:

Back Squat w/ 3 sec pause at bottom

 5X3

Increase weight ea set

So begins the 5X3 potion of this cycle.  Lower reps should allow you to handle even more weight this time. Don’t forget, the pause is a full 3 seconds, don’t rush. Stay tight!

WOD:

21-15-9

Pull Ups

Overhead Squat 115/75

Bar comes from the ground per set.

Scaling Options:

Pull Ups – banded strict Pull Ups

OHS – weight as needed

X-tra:

3 sets no for time:

-8  Glute Ham Raises

-Walking lunge length of mats w/moderate weight on barbell

S/S/S:

Close Grip Bench Press

3X5

Increase weight ea set

Make sure your hands are no wider than the widths of your chest.  Don’t let the elbows flare out either.

WOD:

3 Rounds For Time:

10 Handstand Push ups

15 Ring Dips

20 Butterfly Sit-Ups

45 Double Unders

Lots of moving pieces on this WOD, so set up as efficiently as possible so you don’t walk anymore than you have to between movements.

Scaling Options:

HSPU – two pads under head or negatives, or wall kick ups and hold for 5 sec(5 total per round if doing wall walks)

Ring Dips – Stationary dip or box dips, or bench dips

BFSU – feet anchored SU

DUs- 2:1 SU with 10 min DU practice AFTER WOD

X-tra:

3 rounds

20 banded face pulls

20 banded push downs

10 lying plate raise (5/2.5)

Video courtesy of Liss Graham.  Quick demo of banded face pulls.  Only difference is, keep your head neutral, not looking down.

Video courtesy of Athletic Muscle Building.

Quick demo of banded push downs

Video courtesy of Eric Cressey.  Quick tutorial on lying plate raise.

S/S/S:

Prep for WOD

WOD:

pic courtesy of CrossFit HQ

“Coe”

Ten rounds for time of:

10 Thrusters (95/65)

10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Scaling Options:

Thruster – Scale as needed

Ring PU – Chest to Deck PU.  If unable to do those, go for push ups off a bench or box

X-tra:

Grab roller – minimum 20  passes per body part

S/S/S:

Hang Snatch + Full Snatch

5×1 + 2 OHS

Increase weight ea set

WOD:

Pic courtesy of the Daily Mail, UK

Track Day!

Every Four Minutes for 20 Min:

400M run

Goal – same speed +or- 5 sec ea round

Any time left over each round is rest.

Scaling Options:

If you can’t run, do 500M rows per round

X-tra:

Heel cord mash -3 min per

Video courtesy of Mobility WOD

S/S/S:

Deadlift

3X5

Increase weight ea set

WOD:

15 minute EMOM

1 Deadlift @ 90% of last set of 3×5

5 Lateral Burpee Over Bar

5 Toes-to-Bar

Suggest you have your barbell close to the pull up rig (but keep it inside the white square) and you face the pull up rig.  This way, once you do you Deadlifts, you can drop into your first lateral burpee over bar.  When you finish you fifth, you’ll be on the side closest to the rig to do your Toe 2 Bars.

Scaling Options:

Cut DL weight to 80% of last set of 3×5

T2B – K2E

X-tra:

5 Rounds of

60 seconds child pose

60 seconds cobra pose

S/S/S:

Hang Clean + Full Clean

5×1 + 2 Split Jerk

Increase weight ea set

So, each set, complete one hang clean, stand all the way up, hold onto the bar and move the bar to the ground for a touch and go into a full clean.  At the top of the clean, perform 2 Split Jerks.  Try to move up in weight each set.

WOD:

Whole ‘Lotta Lunging!

pics courtesy of CrossFit Hyannis, and Bodybuilding.com, respectively

7 min AMRAP

10 Wall balls 20/14

10 (total steps) Back Rack Lunges 95/65

10 S2O 95/65

10 (total steps) Front Rack Lunges 95/65

Suggest having your barbell out by the WB area.  Once you finish your wall balls, pick up the bar and begin lunging with the bar on your back.  You can either go 5 (lunge) steps out, turn and come back five steps and then begin the S2OH, or go 10 steps out, do the S2OH, turn around and do 10 Front rack lunge steps back to where you started.

Scaling Options:

WB – 14/12

Bar Weight for all 65/35

X-tra:

Banded OH stretch – 3 min per side

Banded hip stretch – 2 min per side

S/S/S:

Back Squat w/ 3 sec pause at bottom

3X5

Increase weight ea set

Continuation of the paused back squats.  This week, the reps per set are the same, but only 3 sets.  So, aim to start higher than when you did 5×5.  Remember, a five second pause isn’t 1-2-3-4-5 as quick as you can.  It’s one-one thousand, two-one thousand, etc…

WOD:

3-2-1 (Fast WOD)

Muscle Up

Between rounds do:

5  burpee box jump over 30/34

10 KB Swings at 70/53

If there isn’t enough head clearance with rings on the rig, go with bar muscle ups.

Scaling Options:

MU-> Burpee to kipping pull-up

KB -> As needed

X-tra:

Lat stretch – 2 min per side

Mash calves – 2 min per

Shoulder mobility drill.* Pick one, do for 2 min per side

*Video courtesy of Mobility WOD.  If you don;t have any drills to do, run with this one.