S/S/S:

Back Squat

5×5

Add 10lbs + from last workout(14Apr)

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WOD:

7 min AMRAP

Burpee/ring dip/sit up

2 min break, then…

7 Min AMRAP

Burpee/box jump(24/20)/sit up

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Burpee/ring dip/sit up = Drop down for a burpee, get up, do a ring dip, drop down, do a sit up.  This equals one round.   Burpee/box jump sit up = Drop down for burpee, get up, jump on box, jump off, do sit up.  This equals one round.

pic courtesy of CrossFit Suspension

SPREAD THE WORD!  Our next On-Ramp starts Tuesday, May 5th.  If you know someone interested, have them see Coach Sherri at the Warrior PT tent, or click on the above pic to get all the info for on-ramp and submit an email to our gmail account.

S/S/S:

Press

5×5

Add 5lbs from last press workout(13Apr)

WOD:

Every 2 min for 10 min (5 total rounds):

10 Handstand Push Ups

1 Skin the Cat

Once you finish the reps for the round, any time left is rest until the next 2 min round starts.

If you are unable to complete the above rep scheme during the two minute round, when the 2 minutes is up, continue through and finish the round, then rest until the next 2 minute rounds starts.

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Video courtesy of Team CrossFit Krav Maga.  The Skin the Cat can be done on rings or a bar.  Go to where your mobility will allow.

Scale Options:

For HSPUs – If you cannot perform ten, you will perform 7 handstands with a 5 sec negative, lowering your head to the ground, and then coming off the wall.

For Skin the Cat: Grab rings or bar, get fully upside down with arms straight and toes pointed to sky

Members from one of CrossFit 623’s teams during the 2014 EOD Challenge.  This years Challenge goes down this coming Saturday.  See coach Sherri to get your team signed up!  OR, if you don;t want to compete, we would love to have JSCF volunteers.  Again, see Coach Sherri or Coach Ed.

S/S/S:

Beginner: Deadlift: 1×5, 1×5+

add 5-10lbs to last week    

Intermediate: Deadlift: 5RM

Shoot for 10# heavier than last week

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WOD:

For Time:

1.5 Mile Run

100 Burpees

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So, as you can see on the map, we have a mile and a half path for you.  We’ll start outside of the Warrior PT tent, go right, turn left at the stop sign, take a left after the DV quarters, turn right onto Bong, go down until you hit Marauder, then turn around and come back.

Video courtesy of Gymnastics WOD.  This video came out back in 2012 for the CrossFit Open 12.1 WOD.  Watch the first 8 minutes to get some good prep points for being as efficient as possible for the burpees.  Face it, you’ll be coming into the burpees a bit tired, so let technique trump trying to go super fast.

S/S/S:

If you missed Mon – Wed, make up the S/S/S potion. Otherwise…

10 minutes to practice Turkish Get ups

Video courtesy of the CrossFit Journal.  Kettlebell guru Jeff Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.

WOD:

Every Minute on the Minute (EMOM) for 10 Min:

Odd min – 30 sec sprint on rower for calories

Even min – 1 Turkish get up per side(53/35)

After the 30 second sprints, rest the remainder of the time.  On the TGU minutes, after performing one per side, rest the remainder of the minute

S/S/S:

Close Grip Bench

5×5 @ 60% of Bench 1RM

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For grip, the hands should  brush the sides of your chest at the bottom of the motion.  Make sure your elbows do not flare out.

WOD:

5 Rounds for Load:

3 Position Snatch

Ground, right below knee, then hang

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Video courtesy of Catalyst Athletics.  The 3-position snatch is simply 3 snatches performed from 3 different starting positions consecutively. Most commonly, the three positions are from the floor followed by two different hang heights, such as below the knee and above the knee.  So, today you will do your first rep from the ground, then, without dropping the bar, go to right below the knee, and do the second rep.  Finally, without letting go of the bar, complete the last rep from the hang position.

Don’t forget, this Saturday CrossFit Forbidden is hosting Event 1 of the Desert Warrior Competition Series, “The Saharan Open”, in Scottsdale.  The event starts at 0900.  At least one of our athletes will be competing.  Come out and cheer folks on, or register and compete yourself!  Click on the above pic to go to the registration page.

S/S/S:

Push Press

5×5

add at least 10lbs to Press weight from 13 Apr

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Video courtesy of Northstate CrossFit.

WOD:

20 Min AMRAP:

10 Knee 2 Elbow

20 Alternating KB Snatch (1.5/5)

30 Double Unders

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Video courtesy of CrossFit HQ.  Good tips on body position and proper movement during the double unders.

S/S/S:

Front Squat

5×5 @ 70% of FS 1RM

Sets start every 90 seconds

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We set our 1RM on FS on 6Apr

WOD:

3 Rounds for Time:

20 Hang Power Clean (60% of Clean & Jerk 1RM)

1K Row

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Video courtesy of CrossFit HQ.  Olympic Weightlifting Seminar head Coach Mike Burgener , with some good tips and tricks for the Hang Power Clean.

Snatched this from a good friend of mine.  Next time you are on the fence about coming in for a WOD or not….

S/S/S:

Bench Press

5×5  @ 70% 1RM

(set 3Apr)

Sets start every 90 sec

WOD:

4 Rounds (40 sec per station, 20 sec break between) AMRAPS of…

-Chest to Bar Pull Ups

-L-sits (1 rep per 5 seconds held)

-Wall Walks

Score = total reps

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S/S/S:

If you missed Monday, Tuesday, or Wednesday complete that day’s S/S/S portion; otherwise:

10 minutes to practice Muscle Snatch Triples.

Work up to 80% Snatch 1RM

Video courtesy of TheAnvilAthletics.com   Summer Krasinski of the Anvil Athletics performs the muscle snatch.

WOD:

10! (10,9,8…1)– Plyo Push ups (45/25)

1! (1,2,3..10)– Power Snatch (95/65)

100M Run (1 each round)

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If you haven’t done so yet, get your team of 4 together for the EOD Warrior Fitness Challenge!  It goes down 2May at the ATSO/EET Training Center.  To sign up, please contact Sherri Biringer at the gym.  For a little video with some more info on the EOD Fitness Challenge, click on the below pic.

S/S/S:

Beginner: Deadlift 1×5, 1×5+

@ 75% 1RM (set 2Apr)

Intermediate: Find Deadlift 5RM

15 min time cap

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Anyone with less than a year of training under your belt, you should do the beginner rep scheme.  For those over a year of training, go with the intermediate rep scheme.

For the beginners, the last set says 5+, meaning hit at least 5 reps.  Once you get to five, keep going until you can no longer complete safe, successful reps.  We (the coaches) will be watching you.  If we see your form break waaaaaaayyyyy down, don;t take it personal if we tell you to put the weight down.  We’re looking out for your safety.

WOD:

10 min Mobility Work  

Work on anything that is sore, then…

10 min Pistol Work

Video courtesy of CrossFit Team Offutt Tactical Fitness.  For those having trouble with pistols, this is a great drill to build stability.