S/S/S:

Zercher Squat

5X3

Increase weight each set

This time around, the reps drop to 3 per set, so aim for a higher weight than the 5X5 and 3X5 weeks.

WOD:

CF Open WOD – 12.3

18 minutes of…

15 Box jumps, (24/20)

12 Push Press (115/75)

 9 Toes-to-bar

Video courtesy of the CrossFit Games.  You’ll be seeing more of these leading up to the Open to help prep us up for Metcon City!

Scaling Options:

Box Jump – 20/16

Push Press – as needed

Toe2Bar – Knee2Elbow ->lying T2B

X-tra:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch* – 2 min per side

*https://www.youtube.com/watch?v=-cUJpz5aGCI

S/S/S:

Floor Press

3X5

Increase weight each set

Less sets than the 5X5 week, so go for a heavier weight on these sets.

WOD:

13 min AMRAP:

5 Power Snatches @ 135/95 lb

8 Handstand Push Ups

Scaling Options:

Power Snatch – weight as needed

HSPU: 8 HS Negatives* + 8 regular push ups

*For the negative HSPU – pop up into a handstand, make sure your arms a re locked out. Begin the descent into the bottom of a HSPU.  Once your head touches the floor/pad, drop down out of the HS.  Do this each rep, for a total of 8 per round.  Once you hit all 8, do 8 regular (chest touching the ground) push ups.

X-tra:

Couch Stretch – 2 mins

Olympic Wall stretch* – 2 mins

Video courtesy of Mobility WOD

WOD:

21-15-9

Burpees

GHDs

KB Swings 53/35

Goblet Squat 53/35

Scaling Options:

GHD – Ab mat sit up

KB work – as needed

X-tra:

3 rounds for Quality:

10 GHD Sit-ups

10 Slow RDL w/ Heavy KB

It’s Coming!  The 2016 CrossFit Worldwide Open starts February 25th!  Get registered!  Click on the above pic to go to the registrations site.

S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch

5X1 + 2 Overhead Squats

So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch.  Once you stand up with the snatch, perform 2 OHS.

WOD:

5 Rounds For Time:

10 Clusters 135/95

30 Double Unders

Video courtesy of Rogue Fitness.  Cluster = Squat Clean Thurster

Scaling Options:

Cluster Weight – 115/85, 105/75, 95/65

DU – 3:1 SU

X-tra:

Roll out Legs and back.

Start on Calves and work your way up to IT Band, Hamstrings, Quads. Make at LEAST 5 passes on each area.  The more it hurts, the more passes you do.

S/S/S:

Sumo Deadlift

3X5

Increase weight each set

The sets this week go down to three, so aim to increase weight over last time.  Shoot for the weight you used in set 3 of the 5×5 week to start

WOD:

For Time:

15 Box Jumps (24/20)

15 Shoulder 2 OH (115/75)

12 Box Jumps

12 S2OH

9 Box Jumps

9 S2OH

6 Box Jumps

6 S2OH

3 Box Jumps

3 S2OH

Scaling Options:

Box Jumps – 20/16

S2OH – as needed

X-tra:

8 min AMRAP:

10 KB Swings (70/55)

10 Straight Leg Weighted Sit-ups (25)

10 Alt Pistols (total)

30 Double Unders

S/S/S:

Clean Shrug + Hi Hang Clean + Clean

5X1 + 2 Jerks

So, set up at your bar for a clean, perform a clean shrug (go through the clean all the way to violently extending the hips and shrugging hard), then reset at the high hang (slight bend in the knees) and perform a hang clean, then bring the bar back to the ground, set the body for a clean, perform a full clean, then at the top, and this week, perform 2 Jerks at the end of each set..

WOD:

1K row

 Then 15-12-9-6-3 of:

Power Snatches (115/75)

Handstand Push ups

Scaling Options:

Row – run 800M

Power Snatch -as needed

HSPU – ab mat under head -> Seated DB press As Heavy As Possible

X-tra:

Bench Press – work up to a heavy double then 3X5 at 65%

S/S/S:

Zercher Squat

3X5

Increase weight each set

Video courtesy of Rogue Fitness.  For anyone who missed last week and not sure on how to do a Zercher Squat, here is the demo.

WOD:

Open WOD 14.4

Rounds and Reps in 14 min of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20/14

30 cleans, 135/95

20 muscle-ups

Video courtesy of the CrossFit Games.  As we have been doing for the last few weeks, we are going to start ramping up the METCONS in prep for the 2016 Worldwide Open.  Time to start cranking that engine!

Scaling Options:

Toes 2 Bar -> Dead hang Knees to Elbow or laying Toe2Bar

Wall Ball 14/12

Cleans – as needed

Muscle-up -> Pull-up -> Ring Rows

X-tra:

30 sec Elbow 2 Instep hold (both sides)

Pigeon Pose on the ground – 2X30 sec per side

Cobra pose – 2 min

S/S/S:

Heel cord mash with barbell – 2 min per heel cord

Videos courtesy of Mobility WOD.

Super Squat Hip Sequence

WOD:

14 Min Every Minute On the Minute

Odd – 20 Jump Squats

Even – 20 Double Unders

For the jump squats, Get to the bottom of an air squat, and as you come up, build momentum and jump at the top.  Have the jump come from the hips more than pushing up on the calves.  For the DUs, if you have DUs, get to 20 anyway you can, even if it is one at a time.  If you don’t have DUs, aim for 20 attempts.  If you can’t make 20 in a minute, cut reps on DU attempts to 15 or 10.  No SUs today.  It’s about working the technique.

Scaling Options:

DUs – 20 attempts – no scaling to SUs

X-tra:

3 Rounds not for time:

2 Skin the Cat

8 L-Pull-ups

16 GHD sit ups

Focus on form

Video courtesy of Team CrossFit Krav Maga

S/S/S:

Floor Press

5X5

Increase weight each set

Video courtesy of Rogue Fitness.  Mark Bell going over the Floor Press.  Only difference is, today we’ll be using a regular bar (unless the gym wants to buy multi grip bars?).  Make sure you have a partner to spot/lift off.

WOD:

10 Min AMRAP

Max Reps Unbroken Hang Power Clean (165/115)

100m Sprint*

*Every time you drop the bar, you do a 100M sprint

Score = total Hang Power Cleans

So, today would be a great day to use hook grip.  If you have to, pause the bar in the crease of your hip to re-grip before going for your next rep.

Scaling Options:

Weight as needed

If you can’t run – 150M row sprint

X-tra:

Pick a weakness and spend 10-20 minutes working technique.

S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch +OHS

5X1

So, set up for a snatch, go through the movement up to the violent hip extension and shrug. Recover at the high hang, perform a high hang snatch(full depth), after lock out, bring the weight back to the ground, perform a full snatch, when you lock out, perform one OHS.

WOD:

EMOM for 15 Min

Min 1, 4, 7, 10, 13 -Run 200M

Min 2, 5, 8, 11, 14 – 20 Wall Balls (20/14)

Min 3, 6, 9, 12, 15 – 5 Man Makers (30/20)*

*Man Makers

Video Courtesy of Reebok CrossFit One

Scaling Options:

Run – 250M row

Wall Balls – 14/12

Man Makers as needed

X-tra:

7×2 2-position Hang Clean Pull, add weight ea set

Position 1: Hips/Pockets(Hi hang)

Position 2: Mid Thigh (hang)