Warm Up-
5 minute row, then
SQUAT THERAPY
25 air squats against the wall
THEN
25 ohs with pvc
Grab a bar
0-2 minutes 8 Power position power snatch
2-4 8 Hang position power snatch
4-6 8 hang position full snatch plus or hang power snatch plus OHS
Strength-
Sets of 2 (no dropping the bar) hang power or hang full snatch
2,2,2,2,2,2, build up to heavy double.
Wod
2 rounds for time
25 Power snatches
25 Burpees
Warm up
run 800
30 weighted good mornings
25 Light Light deadlifts
Strength- DeadLift- Add 10 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%
Wod
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-ups
Men: 315-lb. deadlift, 10-lb. ball for muscle-ups
Women: 205-lb. deadlift, 6-lb. ball for muscle-ups
Scroll for scaling options.
Related:
• CrossFit WOD 180616 Tips With Rory McKernan
• Midline Stabilization in the Deadlift
Scaling
This couplet combines a heavy weightlifting movement and a high skill gymnastics movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups
Men: 275-lb. deadlift
Women: 185-lb. deadlift
Beginner Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups
Men: 155-lb. deadlift
Women: 105-lb. deadlift
Warm up 4 rounds
run 200m
5 pull ups
10 Push ups
15 air squat
Strength- Bench Press- Add 5 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%
WATCH THE VIDEO WITH RORY A LITTLE DOWN THE PAGE PLEASE.
For max reps at each station: This is actually a 20 minute Wod, with not rest between tabatas
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
Scroll for scaling options.
Related:
• CrossFit WOD 180615 Tips With Rory McKernan
• Tabata With Erik Preston
• Read: Metabolic Conditioning
Scaling
Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.
Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses
Men: 25-lb. dumbbells
Women: 15-lb. dumbbells
Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses
Men: 15-lb. dumbbells
Women: 10-lb. dumbbells
All Strength Day!
Warm up-
5 Minutes Bike
40 Pass Throughs
Quickly review the Strict press.
Review the Hang Clean
0-2 minutes 8 front squats
2-4 Minutes 6 Power position squat clean
4-6 minutes 6 Hang position squat clean
Strength- Strict Press- Add 5 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%
Strength 2- Hang squat clean 3-3-3-3-3-3-3 reps—- this should take the rest of the hour.
If want to get some cardio in please do an all out effort Bike Tabata
Scroll for scaling options.
Related:
• CrossFit WOD 180604 Tips With Rory McKernan
• The Hang Clean
Scaling
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Last 3 weeks of using our sheets for strength. We will still be doing strength work after this, just a different format.
Warm up.
5 Minute row
40 Pass Throughs
30 OHS with a PVC Pipe
Grab a bar
20 ohs with an empty bar
Strength- Back Squat- Add 10 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%
Here is a little excerpt about overhead squats straight out of the Crossfit Journal. If you don’t have this movement, you are not going to learn it with a loaded bar.
“Start only when you have a strong squat and use a dowel or PVC pipe, not a weight. You should be able tomaintain a rock-bottom squat with your back arched, head and eyes forward, and body weight predominantly on your heels for several minutes as a prerequisite to the overhead squat. Even a 15-pound training bar is waytoo heavy to learn the overhead squat”
Wod- Crossfit Benchmark Wod “Nancy”
*if you cant overhead squat, at all, thats ok, we will switch this to front squats. still want you to get a workout in. If you can overhead squat.. but just with and empty bar.. use the bar.
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Related:
• CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: “Nancy” WOD Demo
• From the vault: WOD 120603: “Nancy” Demo With Reebok CrossFit Velocity
Scaling
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats
Men: 65 lb.
Women: 45 lb.
Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats
Men: 45 lb.
Women: 35 lb.