S/S/S:

Strict Press

10,9,8,7,6

Increase weight ea set

WOD:

12 Min EMOM

5 Pull ups

10 Jumping Air Squats to 6″ target above reach

Pull ups can be any variation. Strict, kipping, butterfly. On the jumps squats, make sure you get crease of the hip below the knee at the bottom

Scaling Options:

Pull Ups – Ring Rows

X-tra:

Good Mornings – 5 x 6, build each set, rest 90 seconds

GHDs – 5 x 20, rest 90 seconds

Mobility Work:

15 Min mobility on anything aching

WOD:

5 Min AMRAP of ascending ladder of:

3 Wall balls, 20/14

3 Burpees

6 Wall balls, 20/14

6 Burpees

9 Wall balls, 20/14

9 Burpees

and so on for 5 minutes.

Rest 3 Min. Then….

Timed 400M

Scaling Options:

WB – 14/12

Run – 500M row

X-tra:

Single Arm DB Rows – 4 x 10-12 reps each arm, heavy, rest 60 seconds

Barbell Curls – 4 x 10-12 reps, build each set, rest 60 seconds

S/S/S:

Power Clean(Touch & Go on PC)

5×5 + 1 Jerk

WOD:

For Time:

9 Strict Pull ups

9 DB Shoulder to Overhead,50/30

6 Pistols (per leg)

7 Strict Pull ups

7 DB Shoulder to Overhead,50/30

4 Pistols (per leg)

5 Strict Pull ups

5 DB Shoulder to Overhead,50/30

2 Pistols (per leg)

Scaling Options:

Strict Pull Up – banded strict pull up

DB S2OH – as needed

Pistol – using band in rig*

Try to use as small a band as possible.  Set J-hooks to hip height and stretch band between

X-tra:

Dumbell Step ups to a box (24/20)

3 x 10 each leg

Build each set

Rest 60 seconds between sets

S/S/S:

Clean Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Catalyst Athletics.  Make sure you are maintaining a clean set up vs a traditional Deadlift set up.  Hips are set lower at the bottom.  Higher reps means focus on form.

WOD:

4 Rounds:

Row 30 calories

15 Kettlebell Swings, 70/53

Scaling Options:

KB swing – 53/35

X-tra:

AirDyne Intervals

5 rounds for max cals:

Bike 1 minute

Rest 2 minutes

S/S/S:

Power Snatch (Touch & Go on PS)

5X5 + 1 OHS

So, each set is 5 Touch & Go Power Snatches, and at the top of the 5th Power Snatch, perform one Overhead Squat.

WOD:

CrossFit Open WOD 14.1

10 Min AMRAP:

30 Double Unders

15 Power Snatches (75/55)

As we start getting closer to the 2016 CrossFit Open, we’ll be revisiting past Open WODs to prep up.

Video courtesy of the CrossFit Open.

Scaling Options:

DUs – 2:1 Su w/10 min Du practice after WOD

Power Snatches – 50% of what was used in S/S/S

X-tra:

Tabata Sit ups

10 Min Overhead mobility

From all of us at JSCF to all of you, Happy New Year!

S/S/S:

Back Squats

10,9,8,7,6

Increase weight ea set

WOD:

3 Min Max Effort Row (cals)

1 min break then…

15 Min AMRAP:

30 Double unders

10 Goblet Squats (70/53)

3 shuttle runs (down and back=1) length of white box

On the goblet squats, it is perfectly acceptable to bear hug your weight, just keep your elbows close to the body as possible.

Scaling Options:

DUs – 2:1 Single Under ratio with 10 min of DU practice AFTER WOD

Goblet Squats – 55/35

X-tra:

50 Reverse Hypers

50 GHD Sit ups

S/S/S:

Power Clean(Touch & Go on PC)

5X4+1 Jerk

Like the last cycle, we add an additional PC to the sets, so watch body position on the T&Gs.

WOD:

3 Rounds Of:

45 Seconds – Max Effort Thrusters 95/65#

30 Sec Rest

45 Seconds – Max Effort Unbroken Pull-ups*

1:30 Rest

*The goal is as large of an unbroken set as possible. If you fail before the :45 allotted, rest for as long as it takes to complete another large set and finish out the :45

Scaling Options:

Thrusters – As needed

Pull ups – Ring Rows

X-tra:

3X 10 hollow rock w/PVC overhead

4×0:20 Thoracic Spine Barbell Stretch

S/S/S:

Strict Press

5X3

Increase weight ea set

Lower reps than the last two weeks, so look to go even heavier

WOD:

5 rounds for total time of:

15 6″ Target Burpees (as fast as possible)

20 Unbroken Wall Balls 20/14*

Rest 1:00 after each round

*If you drop the ball or stop doing reps before you hit 20 in any given round, you must start back at zero for that round.

Suggest measuring the 6” target on the wall ball wall, that way it cuts down on traveling from one movement to the next

Scaling Options:

WB – 14/12

X-tra:

Handstand Work

3 rounds

0:30 Handstand Hold (get toes and nose toucing wall)

20 Shoulder Shrugs in HS

20 Shoulder Taps in Hs

20 Straight Arm Hip Taps in HS

S/S/S:

Clean Deadlift

5×3

Increase weight ea set

Lower reps than the last two weeks, so look to go even heavier.

WOD:

5 Rounds For Time

15 Power Snatches (95/65)

15 Toes 2 Bar

15 Box Overs (24/20)

Don’t let the higher reps on Power Snatch make your start rounding your back. As you descend each time to start your rep, flatten the back, look straight ahead, and as soon as the bar hits the ground, get the body properly set, then go into the next rep.

Scaling Options:

PS – as needed (shoot for 50% of 1RM)

T2B – K2E or lying T2B

BJOs – 20/16

X-tra:

3 Attempts at Max Effort straight-leg L-Sit on Parallettes*

(can sub in boxes, dumbbells, etc… as long as your body is off the ground)

*If your max effort sets are not at least 0:20, accumulate 1:30 in total time.