Thursday 150528

Skill

There is a 15 minute time cap for all levels.

RX:
30 Muscle Ups for time.

INTERMEDIATE:
100 Pullups for time.

SCALED:
100 Ring Rows for time.

Note – there is no “banded pullup” option today. If an athlete has pullups – as in, they have done ONE, or a few, before – they should attempt to get as many as possible in 15 minutes. If an athlete does NOT have a pullup – as in, they have never done ONE – they should perform ring rows.

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Conditioning

There is a 20 minute time cap for all levels.

Note – the workout has a total of THREE rowing intervals; one after the 21’s, one after the 15’s, and one after the 9’s. Please read carefully to be clear about the differences between the three options listed below. There is a change in wall ball height as well as in row distance as the scaling increases.

RX:
21-15-9
Wall Balls, 20/14 to a 10′ target
KBS, 2pd/1.5pd
500m Row after each round

INTERMEDIATE:
21-15-9
Wall Balls, 20/14, 10′ target/9′ target
KBS, 2pd/1.5pd
500m Row after each round

SCALED:
21-15-9
Wall Balls, scaling weight as needed to reach a 10’/9′ target
KBS, 1.5pd/1pd, or scaled further as needed
250m Row after each round

Wednesday 150527

 

Skill/Strength/Conditioning

Muscle Snatch 1-1-1-1-1
Power Snatch 3-3-3-3-3
Snatch 5-5-5-5-5

This workout is a little bit of everything – skill, strength, and yes, even conditioning (a full snatch x 5 is most certainly going to get your wind going!).

The muscle snatch (http://www.catalystathletics.com/exercise/96/Muscle-Snatch/) is primarily a skill developer.

The power snatch series (http://www.catalystathletics.com/exercise/61/Power-Snatch/) is generally where most athletes can put up higher numbers and develop strength and speed.

The full snatch series (http://www.catalystathletics.com/exercise/58/Snatch/) is most taxing in terms of being able to consistently perform with good technique, even while winded.

WORKOUT NOTES:

The “1-1-1″, “3-3-3″, etc., denote a working set. Do not count warmup sets as a part of the work.

Working up to failure is OK, as long as the failure does not occur until the final set. Be smart about adding weight, and remember, the gym has 1.25lb plates, so not every jump should be 5lbs at a time once it gets heavy.

The power snatches and full snatches may be touch and go, or the athlete may BRIEFLY reset between reps. The time between reps should never exceed 10 seconds.

Athletes should be resting 2-3 minutes between each of the working sets. This means a MINIMUM of 15 minutes should be spent on each section. In practice, the muscle snatch portion will be about 10 minutes, the power snatches should take about 15-20 minutes, and the full snatches will take a solid 20 minutes, assuming the athletes are resting correctly.

If an athlete is new to the snatch, they may perform overhead squats INSTEAD of the full snatches (so, OHS 5-5-5-5-5 instead of Snatch 5-5-5-5-5).

Tuesday 150526

 

Skill Instruction

Athletes will be instructed on three elements:
• Hip Extensions
• Kettlebell Cross Chops (http://www.catalystathletics.com/…/2…/Kettlebell-Cross-Chop/)
• Single Leg KB RDLs

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Skill/Strength

This piece serves two purposes: a technique-focused, skill-building segment to improve movement patterns, and a thorough warmup for the conditioning work at the end of the session.

Athletes will complete 3 rounds for quality. This is NOT FOR TIME. The focus is on improving quality of movement, and trying to perform the elements as perfectly as possible. Slow down and strive for virtuosity. Weights are dependent on the individual.

3 Rounds for Quality
20 Hip Extensions
20 KB Cross Chops (10L/10R)
20 Single Leg KB RDLs (10L/10R)

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Conditioning

RX:
5 RFT
10 Deadlifts, 275/185
10 GHD Situps

INTERMEDIATE:
5 RFT
10 Deadlifts, 225/155
10 Weighted AbMat Situps, 25/15 (25lb metal plates & 15lb slam balls are the best load options)

SCALED/NOVICE:
5 RFT
10 Deadlifts, 185/125 or 135/95
10 AbMat Situps

*NOTE – RX and INTERMEDIATE levels should be performed as written, and not be scaled or modified. The SCALED option may be further modified as needed.

Friday 150522

Strength

Front Squat 4×4

Athletes will add an additional 5% to their working weight for this set of 4×4.

For example, if an athlete was using 185lbs for the initial 5 weeks, and added 5% to that weight for the 5×5 (185 + 10lb = 195) they will add another 10 pounds, if possible, and use 205lbs today. DO NOT ADD MORE THAN 5%. Less than 5% can be added if the given percentage is too much of a jump. Rest AT LEAST 3 minutes between working sets.

NOTE: If an athlete was not able to complete the 5×5 last week, or has missed many of the front squat days recently, they should perform the 4×4 today at a weight that is very heavy but repeatable, even if that means dropping back down to their initial working weight from the first part of the squat cycle.

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Conditioning

RX:
3 RFT
400m Run
10 Hang Squat Cleans, 135/95
10 Shoulder to Overhead, 135/95

INTERMEDIATE:
3 RFT
400m Run
10 Hang Squat Cleans, 115/75
10 STOH, 115/75

NOVICE:
3 RFT
400m Run
10 Hang Power Clean + Front Squat, 95/65
10 STOH, 95/65

*The Novice scaling may be further modified to 75/55 or 65/45 if necessary.

Thursday 150521

Skill

Turkish Getups
5×3 ea side, ascending (for each set, perform 3 TGUs on one side, then 3 TGUs on the other side. Rest 2-3 minutes between each of the 5 working sets.)

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Conditioning

RX
7 Min AMRAP
7 CTB
7 Wall Balls, 20/14 to a 10′ target

INTERMEDIATE
7 Min AMRAP
7 Strict Banded CTB Pullups
7 Wall Balls, 20/14 to a 10’/9′ target

NOVICE
7 Min AMRAP
7 Strict Banded Pullups or Ring Rows
7 Wall Balls, weight scaled as needed to hit a 10’/9′ target

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Dessert/Cash out

RX
50 TTB for time

INTERMEDIATE
50 Toes to Rings for time

NOVICE
50 V-ups for time

Tuesday 100519

Memorial Day Murph

Murph

Next Monday is Memorial Day and for us that means “Memorial Day Murph.” This will be our sixth year doing  ‘Murph’ together, celebrating the life and ultimate sacrifice of Michael Murphy, and I hope you’ll join us on Monday at 10 AM for this Hero’s WOD.

Feel free to do this work out in a kilt, body armor, a weighted vest, or any scaling that works for you they’ll be a lot of different options. Everyone is invited, friends and family, past and present.

 

Strength

Press Complex
1 Push Press + 1 Push Jerk + 1 Split Jerk

Work up to a maximal weight for this complex. The three movements must be performed in succession; the bar is not allowed to be re-racked between movements. (We have done this before, but I do not have the exact date)

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Conditioning

“Bode”
5 RFT:
11 Power Snatches, 95/65
12 HSPU

*Scaled weights for the power snatch are 75/55 and 65/45.
**HSPU scale is kneeling KB shoulder presses.

Monday 150518

 

Strength

Front Squat 6×2

*Note: For every 6×2 day, including today, we will be dropping back and using our working weight from the first part of the cycle (whatever weight was used for the initial 5 weeks). Do NOT use the higher weight from last Friday.

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Conditioning

*Note: Rx and Intermediate scalings must be performed as written. If further modifications need to be made, the athlete will be performing the Scaled option. There is a 20 minute time cap on this piece for all divisions.

RX:
60 Air Squats
50 Pullups
40 Pistols, alternating
30 Ring Dips
20 Over the box jumps, 24”/20”
10 Muscle Ups
For time.

INTERMEDIATE:
60 Air Squats
50 Pullups
40 Pistols, alternating (athlete may hold a counterbalance if necessary; pistols on top of a box are allowed)
30 Ring Dips
20 Over the box jumps, 24”/20”
10 Burpee Chest to Bar Pullups
For time.

SCALED:
60 Air Squats
50 Pullups
40 Prisoner Walking Lunges
30 Matador Dips
20 Over the box jumps, 24”/20”
10 Burpee Pullups
For time.

*The Scaled option may be further modified as follows –
• Pullups may be strict banded; those who cannot do strict banded pullups may do ring rows.
• Dips may be banded; those who cannot do strict banded matador dips may do plank pushups.
• Over the box jumps may be step up and overs; a jump is not required.
• If an athlete cannot do burpee pullups, they may substitute burpee-TTBs or burpee-leg raises.

Thursday 150514

 

Skill

This period is broken down into two sections, depending on skill level – novices will work with the coach to learn about hollow positions and how it applies to kipping, while more advanced athletes can go off on their own and work up to a max height box jump for the day.

Novice (as well as those athletes looking to achieve their first pullup or learn how to kip):
Hollow Rock instruction + Hollow/Open practice hanging from bar
*Invictus instruction & drills part one: http://www.crossfitinvictus.com/…/pull-up-may-week-one-the…/
*Invictus instruction & drills part two: http://www.crossfitinvictus.com/…/pull-up-may-week-two-str…/

Advanced:
Max Height Box Jump

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Strength

Bench Press
5×4 across

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Conditioning

Pullup Ladder
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

*Scale is strict banded pullups or ring rows that are MEASUREABLE (rings at navel and feet underneath the rings). If performing ring rows, athletes should learn to not count a rep unless they FINISH each pull by touching their thumbs/heels of hands to their ribcage.
**Score is notated as a total completed minutes + extra reps, i.e., 12+6, 20+19, etc.

Wednesday 150513

 

Skill

1 Power Snatch + 1 Hang (Squat) Snatch

This complex is to be performed as an unbroken set of the two movements. Work up to a “heavy but repeatable” weight and repeat for 3-5 sets across, depending on time available.

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Conditioning

For OVERALL Time (this includes the 2 min of rest):
800m Run
20 OHS, 135/95
20 GHDSU
– 2 Min Rest –
800m Run
20 OHS, 135/95
20 GHDSU

*Scales:
OHS weights – 115/75, 95/65, 65/45
GHD Situps –
1) Only advanced athletes should be performing full ROM GHDSU.
2) Intermediates can perform GHDSU to parallel (no lower!)
3) Novices can perform V-ups or a similar modification.

Tuesday 150512

 

Strength

Hang Power Clean Complex
1 High Hang Power Clean + 1 Low Hang Power Clean

• Work up to a heavy single of the above complex. The two movements must be performed as an unbroken piece.
• High hang denotes from the pockets; this must be ABOVE the mid-thigh.
• Low hang denotes a position just above the knee.

More information regarding hang power cleans can be found here –
http://www.catalystathletics.com/exerci…/…/Hang-Power-Clean/

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Conditioning

RX+:
30-20-10 reps for time of:
Deadlifts, 185/125
Wall Balls, 20/14, 10′ target for both
25′ Handstand Walk (this is only once per round; not 30-20-10)

RX:
30-20-10 reps for time of:
Deadlifts, 185/125
Wall Balls, 20/14, 10′ target for both
Shoulder Touches, alternating

SCALED:
30-20-10 reps for time of:
Deadlifts, 135/95
Wall Balls, 20/14, 10’/9′
Wall Walks (@1/2 reps; i.e., 15/10/5)