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

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

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

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

X-tra:

Reverse Hyper – No weight 3 x 10

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