*Only 1 Jerk per set. So, perform two touch&go Power Cleans, then after you lock out on the second PC, go into a Jerk. Once done with the Jerk, put the bar down and prep for the next set.
Video courtesy of Mobility WOD. Will do some feathering and mashing first
Dip Technique
Video courtesy of CrossFit HQ. Your body position at the start of the dip is one of the most overlooked areas. If you set up properly and keep the body in optimal positioning, you conserve energy to knock out more reps.
WOD:
“Wilmot”
Six rounds for time of:
50 Air Squats
25 Ring dips
pic courtesy of CrossFit HQ. Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
Scaling Options:
If you can’t do Ring Dips, try stationary dips, or dips off a box. If that doesn’t work, do dips off a bench
Purpose: The clean deadlift is the most basic strength development lift for the pull of the clean. Lifters will be able to manage somewhat heavier weights than in the clean pull, and the slower speed will allow more focus on posture, position and balance, so that these things can also be strengthened and practiced. In addition to a basic strength builder, the clean deadlift can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.
Execution: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight. The body should be extended slightly behind vertical to maintain slightly more pressure on the heels than the balls of the feet. Return the bar to the floor under control.
Notes: There is no set speed for the clean deadlift. Some lifters will perform them fairly quickly, but they will always be slower than the clean pull. A more controlled speed will improve postural strength development and balance practice. Straps are used for the lift unless a lifter is intentionally using the lift to also train grip strength. Often after reaching the top, lifters will return the bar to the floor by dropping it. Maintaining some control, even if not a particularly slow speed, will increase the effectiveness of the exercise.
WOD:
Team WOD
9 minute AMRAP
Partner 1 Carries a total of five 45# weights, length of white box, one at a time and stacks them
Partner 2 conducts AMRAP Abmat Situps
Once Partner 1 finishes the carries, switch work and keep going
*Only 1 OHS per set. So, perform two Touch&Go Power Snatches, then after you lock out on the second PS, go into an OHS. Once done with the OHS, put the bar down and prep for the next set.
Big shout out to Coach Ed who is now running Iceman CrossFit up in Eielson AFB, Alaska. Look forward to seeing great things up there!
S/S/S:
Back Squats
5×5
Increase weight ea set
This starts out new cycle of movements. Remember, your goal is to increase weight every set and successfully get all reps. Do not sacrifice form for weight. At the same time, don’t sandbag.
WOD:
5 Rounds:
10 Pistols
10 Pullups
Scaling Options:
Pistols – Banded or arm assist or 3x air squats
Pull-ups – Ring rows
X-tra:
3X12 Superset of:
Glute Ham Raise
GHD Sit Up
Video courtesy of Rogue Fitness. Most everyone is familiar with how to do a GHD sit up, but in case you are not familiar with the Glute Ham Raise, here it is.
Super Squat Hip Sequence – go through twice
Video courtesy of Mobility WOD. You’re going to see this during the warm up today, but want you to do afterwards as well.
No scale for DUs (if you don’t have them, consider this practice time)
Why? Because the programmer is a meanie….just kidding…well, maybe not totally….. But seriously, the reason there will be no scale for DUs today is we want EVERYONE to work the double under SKILL. Doing Single Unders will not improve your double unders. It will help you get good body control…for single unders. But if we don’t give you practice in the movement of Double unders, how will you improve?….I have a feeling we will see a lot of first time Double Unders.
X-tra:
10 Min Muscle Up work.
If unable to do a MU, work progressions. If able to do kipping, work strict. If able to do strict, work on unbroken reps
Picture courtesy of CrossFit Mildenhall. When you deadlift, which form is more like yours? If you are more like the one on the left, don’t fret. We will help correct this during movement prep. Fix your form=you get stronger=you get more fit=you live longer, better = you’re welcome.
If you have hit all days on this cycle, you should see a good jump in your 5X% numbers. Aim to start your first working set with roughly the weight you used for your 3rd working set last time around.
WOD:
2 Rounds For Time
30 Wall Ball(20/14)
30 Burpee Kipping pull-ups
800m Run
Video courtesy of Chris Butler. Demonstration of burpee to kipping pull up/
Scaling Options:
-WB – 14/12
-Burpee PullUps -Burpee Jumping Pull up
-If no run, 1K Row per round
X-tra:
Reverse hypers
4×12
Perfect form on each rep
Increase weight ea set as well
Hang from Pull up bar for total of 2 min.
Every time you drop, the clock stops. It starts back up when you are back on the bar.
This is a test to see how your mechanics are working. Goal is getting the best 1RM with perfect form. If you sacrifice form to get more weight, you’re missing the point. But to give you an idea of what great mechanics honed over years of training are capable of…
Videos courtesy of HookGrip. Wu Jingbiao (56) – with a 139kg (305.8 pound) Snatch for a World Record. Yes, it’s damn-near 3x his bodyweight. And…
Alexey Lovchev (105+) – 264kg (580.8 pound) Clean and Jerk Breaking a 10 year old World Record
Now, who’s ready to lift?!
WOD:
For Time:
Run 1 mile*
*Every minute, stop and do 10 Air Squats
Scaling Options:
If you can’t run – Row 1600m
Every 2 minutes, stop and do 20 Air Squats
X-tra:
Snatch Balance
3,3,2,2,1,1
Increase weight each round, but hit each rep perfect. If form goes south, decrease weight
Today begins a re-test of our current cycle of movements’ 5X5. If you have done all the reps schemes leading up to this week, you should see a jump in your final 5X5 weight. Also, this week will be a mechanics test for our Snatch and Clean & Jerk. Let’s get some lifting going!
S/S/S:
Overhead Squat
5×5
Increase weight ea set
Compare to 26Oct
Video courtesy of CrossFit HQ. If you have hit all days on this cycle, you should see a good jump in your 5X5 numbers. Aim to start your first working set with roughly the weight you used for your 3rd working set last time around.
WOD:
Front Squat/Box Jump Over Infinity Ladder
15min AMRAP:
Front Squat (185/135) For reps of 1,3,5,7,9,11…..
Box Jump Overs (24/20) For Reps of 2,4,6,8,10….
So the order is 1 Front Squat, 2 Box Jump overs, 3 FS, 4 Box Jump overs…so on and so forth
Scaling Options:
Front Squats – shoot for 75% of 1RM
Box Jump Overs – 20/16
X-tra:
Kipping Handstand Push Up work for 10 min
Goal – cycle as many unbroken reps as possible per set. Rest as needed between tries.
Pigeon Pose – 2x 1 min per side. Rotate leg every minute
Joint Strike CrossFit 