WOD

Be to class on time today! We’re going long!!!!
Don’t be a hero… nobody remembers if you were going RX if the ambulance has to come because you fell off the rope. Pick one option below and stick with it.. no mix and match. This isn’t the Mcdonalds pick 6 dollar menu.
Warm up
2 Rounds
10 Clapping Push ups
10 Pull ups
10 Squats

5 Minute review of Rope Climb

Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups

Scroll for scaling options.
Post rounds completed to comments.


Related:
CrossFit WOD 180413 Tips With Tyson Oldroyd
The J-Hook Rope Climb


Scaling
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.

Option 1
Complete as many rounds as possible in 45 minutes of:
Run 400 meters
2 rope ascents, 15-ft. rope
Run 400 meters
15 push-ups

Option 2
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
3 rope climbs, lying to standing
Run 400 meters
15  push-ups

 

Here is a great article on intensity over volume.
More is not better, better is better. Get comfortable with being uncomfortable. “going through the motions” doesn’t equal results.
http://www.crossfitinvictus.com/blog/volume-or-intensity/

Warm up:
800M run with your rival.
Run 400m out slow.. rest a minute.. race back.
2 Rounds
5 Toes to bar or knee raises (figure out which you’re going to do during the wod)
10 push ups
10 Squats

Review Strict Press, push press, push jerk with an empty bar. EVERYONE benefits from empty bar technique work
0-2 minutes 5 strict press
2-4 minutes 6 push press
2-6 Minutes 7 push jerks

Strength
5 sets of 10 strict press. 60 percent or less. its a deload week, no heavy weight this week

Wod 3 Rounds for time
7 Shoulder to Overhead 155/105 (Press, push press or push jerk)
9 Toes To Bar (sub 18 sit ups
11 slam balls outside
Run 400m

Warm up-
Partner Bike-
10 Minutes total
1 minute on one minute off
30 Air Squats to depth- One second paust
30 Push ups

Strenght
Back Squats- De load week
4 sets of 10 at 60 percent work on form

Wod- Cindy
20 Minute Amrap
5 pull ups
10 push ups
15 squats

Warm up
5 minute bike

3 rounds 10 burpees, 10 weighted good mornings (bar only)

Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is DEADLIFT
FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are basing the below percentages on. It should be the same number as the last two week (unless you made some minor adjustments)
Do two sets of up empty bar warm ups, or a very light weight
THEN
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Then as many reps as possible at 95%

Quickly review the power clean

 

Wod 3 Rounds for time
10 Hspu
10 Power Cleans 185/135
10 Ring dips
Run 400M

Warm up-
4 Rounds
5 push ups
10 pull ups or pull ups progressions
15 Squats

Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is Bench Press.
FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are basing the below percentages on. It should be the same number as the last two week (unless you made some minor adjustments)
Do two sets of up empty bar warm ups, or a very light weight
THEN
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Then as many reps as possible at 95%

HERO WOD

Jerry

For time:
Run 1 mile
Row 2K
Run 1 mile

1 436 437 438 439 440 529