S/S/S:

Overhead Squat

3X5

Increase weight ea set

Weight should be heavier since sets are less than the 5X5 week. Aim to start at a minimum the weight used in set 3 of the 5X5 week.  Aim to go higher.

Video courtesy of CrossFit HQ.  When getting the bar overhead, think “Armpits forward” over “shrug up”

WOD:

“Jenny”

20 min AMRAP

20- OHS 45/35

20- Back Squats 45/35

400m Run

Pic courtesy of CrossFit HQ.  U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Scaling Options:

OHS – 35/25

BS – 35/25

Run – 500M row

X-tra:

Banded OH stretch – 2 min per side, switching every 30 sec

Pigeon pose on box – 1 min per side

S/S/S:

Behind the Neck Push Press

5X5

Increase weight per set

Make jumps based by feel, but last set you should really be pushing to move the weight and keep good form.

Video courtesy of CrossFit HQ.  Grip should be right outside shoulders.  Keep torso upright.  Take a big breath, do a very shallow (but controlled) dip and then drive through your heels and extend the knees and hips.  As the hips open, use the upward momentum of the bar to lock out overhead.  Don’t let elbows go behind you on the bottom.  Also, as you bring the bar back down to your traps/upper back, as the bar touches, bend the knees to absorb the shock.

WOD:

“Tabata Mash: The Frannie Mix tape”

Tabata Thrusters (95/65)*

1 min break

Tabata Pull ups

1 Min break

Tabata Double-Unders

1 Min Break

Tabata Ab Mat Sit Ups

Score = total reps

*Tabata = 8 rounds of 20 sec work, 10 sec rest.  So, do all sets of Thrusters before going to Pull Ups, and all pull ups before going to ab mat sit ups.

Scaling Options:

Thruster weight – as needed

Pullups – scale to banded strict pullups

DUs – scale to single unders

X-tra:

2 min of alternating downward dog/cobra 20 sec holds

Heel cord mash with bar – 2 min per

Couch stretch – 3 min per side

S/S/S:

3 Position Snatch (hang, right above knee, floor)

2×70%, 2×75%, 1X80%

based off 1RM from 20Oct

So Hang Snatch…

First and Third videos courtesy of Rogue Fitness

Snatch Above Knee…

Video courtesy of Joshua Rowlands

And From the Floor…

Goal is not to drop the bar during the cycle.

WOD:

4 Rounds For Time

10 Clean and Jerk (135/95)

20 Butterfly Sit-ups

Scaling Options:

C&J – 70% of 1RM

BF sit ups – anchored Sit Up

X-tra:

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

Banded OH stretch – 2 min per side

S/S/S:

Shoulder Mobility/stability

Video courtesy of CrossFit Journal.  Some of the drills we’ll go over.

WOD:

20min EMOM

Odd Minute: 30 sec max cal Row

Even Minute: 30 sec max Chest To Bar Pull Ups

The point of this one is efficiency in the movements. It’s all out for 30 seconds, so better form will allow you to perform at an optimum rate longer

Scaling Options:

C2B Pull ups– Chin above, if no go, then ring row (get as supine as possible)

X-tra:

3 Rounds Not For Time:

10 GHD

10 Slow RDL w/ Heavy KB*

*Maintain strong lumbar curve in RDLs.  No back rounding

Video courtesy of Lift Lab Co.

S/S/S:

Deadlift

5X5

Increase weight per set

The pull movement for our latest cycle. Back flat, shoulders and hips rise at the same time, fully open hip at the top for rep to count.

WOD:

Partner WOD:

15 min AMRAP

Partner A: 10 Bench Press (115/75)

A&B: 20 Alternate Box Jump (Same Box)

Partner B: 10 Bench Press (115/75)

A&B: 20 Oblique Med  Ball Toss(20/14)

Video courtesy of SunWarrior.  Demo of Oblique Med Ball Toss.  Stand about 3 to 4 feet apart, facing opposite directions. Twist and toss the ball to your partner who will catch and twist away before tossing the ball back

Scaling Options:

Bench – as needed

BJ – use height both partners can use

Med ball – use # both can handle

X-tra:

Partner Chest Stretch – 2 mins each

Partner Keg Stretch (Barbell and Med Ball) – 2 mins each

S/S/S:

3 Position Clean & Jerk (hang, right above knee, floor)*

2×70%, 2×75%, 1X80%

based off 1RM from 20Oct

*Only 1 Jerk per complex

Video courtesy of CrossFit Wilmington.  Keep a good hook grip so you don’t drop the bar during the cycle.

WOD:

4 Rounds For Time:

25 Back squats (135/95)

500M Row

Scaling Options:

Back Squat – 115/85, 105/75, 95/65

Row – 400M run

X-tra:

3x max reps of strict pull ups

S/S/S:

Overhead Squat

5X5

Increase weight per set

This begins out next 6 week meso cycle of movements. Overhead Squats: Keep shoulders fully active and locked out(along with elbows) through movement..  Jumps should be based on feel.  Even if it is only a 2.5 pound jump, progress per set.

Video courtesy of CrossFit HQ.

WOD:

400m Sprint

Rest 3 minutes

5 Min AMRAP – Double Unders

Rest 3 minutes

400m Sprint

Two scores – (1) Total DUs, (2) Total time minus 11 min

Scaling Options:

If you can’t run, 500M row per run.

DU: None – Goal is five minutes of work on the Double Under skill.  If you haven’t perfected it yet, now is practice time.

X-tra:

10,9,8,7,6,5,4,3,2,1

Walking OH lunge (95/65) per leg*

Cal Row

*on the walking lunge, one step on right leg and one on left = 1 rep

Couch Stretch – 2 mins

Olympic Wall stretch – 2 mins

S/S/S:

Bench Press

5X5

Increase weight per set

Compare to 21 Sept.

Our last re-test for the current cycle.  Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.

WOD:

9-6-3

Squat Cleans (175/125)

V-Ups

Video courtesy of Paradiso CrossFit.  V-Ups is a gymnastic movement that works helps build a nice tight midline. Start in a lying position with your hands extended overhead then touch your hands to your toes. it is important to be aggressive because this movement will be more difficult if you go slow. If you can’t get to a V position you can shorten the range of motion by bending your knees.

This is meant to be a SPRINT! But, don’t let form go to hell for the sake of speed. Full range of movement for both exercises.

Scaling Options:

Cleans – 75% of 1RM C&J

V-ups – Bent leg V-up

Xtra:

Snatch Pulls

5×5 @ 30# over 1RM set 20 Oct

Mobility:

Groin/Hip Mobility Work

All videos courtesy of Barbell Shrugged.  We’ll go over these various drills during class.

WOD:

400m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

200m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

200m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

400m Run

15 Burpee over KB

15 KB Goblet Squart (53/35)

Burpee over KB – face KB, drop down for burpee, when you come off the ground, jump over KB.

Scaling Options:

Run – row 500M for 400M run, row 250M for 200M run

KB – 35/25

Extra:

Skill: Burpee to pistol

Drop down into the bottom of a burpee (chest and thighs are in contact with the ground).  As you come off the ground, land in a pistols (if the crease of the hip is not below the knee, go down until it is before you come up) then stand all the way up.

Video courtesy of Pat Flynn

S/S/S:

pic courtesy of Elite FTS

Sumo Deadlift

5X5

Increase weight per set

Compare to 16Sept

Again, this week is a re-test of the current cycle that started on 14 Sept. Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.

WOD:

15 Min AMRAP

6 Sumo Deadlift High Pulls (95/65)

2 Rounds of ‘Cindy”

    -5 Pull Ups

    -10 Push Ups

    -15 Air Squats

Scaling Options:

SDHP – 75/55

Pull ups – ring row

Push ups – off bench

Xtra:

3 Rounds, Not for Time:

10 strict Toe2Bar

10 Superman