With the 3×5 week, with fewer sets than last time’s 5×5, weight should be heavier. Maybe have the first set at or higher than the 3rd set done on 5×5 day.
WOD:
18 Min AMRAP:
44 Double Unders
22 Hang power clean 115/85
11 Chest-to-bar pull-ups
Scaling Options:
DU- 2:1 SU ratio w/10 min DU practice AFTER WOD
HPC – as needed
C2B – Chin above, or ring row
X-tra:
Triple Under practice – 5 min
Video courtesy of CrossRope Jump ropes. Dave Hunt with some good pointers.
Last new move of this 6 week cycle of movements. Bench: pin shoulder blades into the bench, feet securely on the ground, have partner lift off, make sure you are set before they take the hands off the bar. Increase weight each round.
WOD:
3 Rounds For Time of:
Run 400 meters
21 Sumo Deadlift High Pulls (75/55)
12 Burpees over the barbell
Video courtesy of CrossFit HQ. CrossFit Level 1 Seminar Staff members James Hobart and Adrian Bozman break down the sumo deadlift high pull.
Scaling Options:
Run – 500m Row
SDHP – 75/45 ->55/35 -> 45/25
X-tra:
Superset
4×12 ea of
-Incline Dumbbell Press
-Decline push up
Hit 12 incline DB press, then go directly to decline push ups (suggest put feet up on bench or box and hands on floor). This is one set. Rest as needed between sets.
and a round of “Cindy” (5 pull up, 10 push ups, 15 Air Squats)
2 Clean & Jerks
and a round of “Cindy”
…and so on until you finish 10 C&Js and a round of “Cindy”
*A full squat is not required with the Clean & Jerks.
Video courtesy of CrossFit HQ. This WOD came about after Jason Khalipa burst onto the CrossFit scene in 2008 and beat heavy favorite Chris Spealler.
Scaling Options:
C&J – 135/96, 115/85, 105/75, 95/65
Pull ups – ring row
Push ups – to bench or box
X-tra:
3 rounds not for time
Handstand walk 30’(or 50 shoulder taps)
KB OH walking lunge 30’ (switch arms at 15’)
Video courtesy of Ukuwoele. Shoulder taps. This is to help progress to HS walk. Goal is to shift weight to one side, pick up the hand on the opposite side and touch shoulder, return hand, shift weight, lift other hand, touch shoulder.
Before we get to the WOD, a little video courtesy of CrossFit HQ…
today, we have slightly altered version….
WOD:
Teams of 2:
Partner 1 does 100 double Unders
Partner 2 then does 100 Double Unders
Team completes 75 Cal Row (broken up any way they want)
Team completes 50 Total Dumbbell (45/30) step ups (24/20) these are broken up any way they want.
Teams can be m/m, f/f, m/f
X-tra:
Turkish Get ups
15 min working technique
Vid courtesy of CrossFit HQ. 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.
Tabata roll out whole body
Start with left calf, roll out for 20 sec, take a 10 sec break then do right calf for 20 sec. Take a 10 sec break and do left hamstring,…etc until whole body is done.
This will be our pull movement in this 6-week cycle. Again, there should be jumps per sets.
Video courtesy of JTS Strength. World Record holding powerlifter Dan Green breaks down 3 common mistakes lifters make in the sumo deadlift that are keeping them from moving heavier weights.
WOD:
Every 90 seconds for 15 min
2 Snatch deadlifts with snatch 1RM
20 Double unders
Video courtesy of Catalyst Athletics. The snatch deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the snatch pull.
Scaling Options:
Snatch DL – 90% of 1RM
DU – 2:1 Single Under to Double Under ratio w/10 in DU practice after WOD
This is why it is very important to keep track of your results. Especially in Snatch and Clean and Jerk as many of the sessions for those will be % based.
WOD:
Tabata tasking:
50 Toe2Bar
50 Pull Ups
50 KB Swings (53/35)
Follow Tabata (20 sec work/10 sec rest) until all reps are finished.
Score = number of rounds (the 20 sec work) it took to complete all reps.
Scaling Options:
T2B – Knee2Elbow
Pull Up – ring row
KB swing – 35/25
X-tra:
4 Rounds not for time:
10 Glute-Ham Raise
10 GHD Sit Ups
Videos courtesy of Rogue Fitness. Mark Bell and Jesse Burdick demonstrate how to use the Rogue GHD for GHRs and why it’s a useful strength training and mobility tool.
Matt Chan shows proper form for the sit up with the Rogue Abram GHD.
Note: Due to personnel shortages, we may not have a coach available for most of this week.
S/S/S:
Front Squat
5×5
Increase weight each set
Video courtesy of Rogue Fitness. Matt Chan hitting the finer points of Front Squat. This begins out next 6 week cycle of movements. Front Squats: keep elbows high. Jumps should be based on feel. Even if it is only a 2.5 pound jump, progress per set.
WOD:
5 Rounds
4 Push Press (205/135)
3 Pistols (per leg)
2 False grip pull ups
Video courtesy of Gymnastics WOD. Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl Paoli explains how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.
Scaling Options:
Push Press – 185/120, 165/110, 135/95
Pistols – to box or banded
False grip pull up-5 sec false grip hold at bottom of pull up
X-tra:
Using Front Squat weight add 90/50 #,
(Heavy, Heavy, more then you can front squat)
3 Rounds:
60 Second Front Rack Hold
60 Second Rest
Don’t step out of the rack in the Front Rack Holds. Simply come under the bar in Front Rack and stand up with the weight so it is not touching the J-hooks. While in the Front rack, try to point elbows as high as possible. The added load works to help increase flexibility, meaning a better front rack in FS and Cleans, etc….
Video courtesy of USAW. Time for a periodic test on the skill progressions we have been working with both the Clean and the Jerk. Now they are just combined. You will see a retest of this down the road.
WOD:
In honor of all those we lost 14 years ago…
The 9-11 WOD
2001m row
11 box jumps (30in/24in)
11 thrusters (125 pounds =125 deaths at The Pentagon)125/85
11 burpee to chest 2 bar pull ups
11 power cleans (175 pounds= AA Flight #175, south tower) 175/115
20 sec per body part, 10 sec rest between parts. Get all of front and back
Start with left calf, roll out for 20 sec, take a 10 sec break then do right calf for 20 sec. Take a 10 sec break and do left hamstring,…etc until whole body is done.
WOD:
12 EMOM:
Odd – 15 Barbell evil wheels (at least 25#s on bar)
Even – 15 straight leg sit ups (have bar right over knees)
Video courtesy of Simon Colley. Not everyone has access to an ab wheel, evil wheels or a power wheel. The barbell makes a great substitute to help develop an iron trunk
Video courtesy of sleekmr2. Putting the bar over the knees will help you not break at the knees. Think of these like GHDs.
X-tra:
Front Rack Mobility Drills
2 minutes per drill.
Video courtesy of CrossFit City Line. Drill One.
Video courtesy of Mobility WOD. Drills Two and Three.
– 1 Min Walking Lunge w/ Kettelebell in any position(53/35)
– 1 Min Suitcase Carry with KB (can switch sides anytime during minute)
Measure out the distance from white line to white line. Go back and forth and keep track of number of trips. Take that number x distance=score
X-tra:
4 Rounds not for time:
12 Reverse Hyperextension
20 banded good mornings
Video courtesy of Rogue Fitness. Mark Bell and Jesse Burdick demonstrate how to use the Rogue Reverse Hyper.
Video courtesy of DeFranco’s Gym. Banded good mornings very simple, yet very effective, exercise to help strengthen the hamstrings, glutes and lower back.
