EMOM for 10 mins: Hang Squat Clean
Every 1 min for 10 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load
4 RFT: Runs and Thrusters
4 rounds for time of:
Run 400m
10 Thrusters (115#/75#)
Category: WOD
Power Clean & Jerk : 2 Rep Max
Advanced RX: Power Clean & Jerk : 2 RM & AMRAP Pt. 1 & Pt. 2
Pt. 1: 12-9-6: Ground To Overheads and Bar Muscle Ups
12-9-6 reps, for time of:
Ground To Overhead (185#/135#)
Bar Muscle Up
Rest 5 min. Then Pt. 2
BTWB
Pt. 2: 15-12-9-6-3: Burpee Box Jump Overs, Ring Dips and Run
15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Ring Dip
Run 200m
Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner Runs
Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner Runs
Complete as many rounds as possible in 25 mins of:
30 Deadlifts (205#/145#)
30 Pull-ups
20 Burpee Box Jump Overs (24″/20″)
Partner Run 400m
*Alternate work (One works while one rests) with your partner; run together as a team.
Back Squat 3-3-3 & FT: Buy-In Row; then Ball Slams and AbMat Sit-ups
FT: Buy-In Row; then Ball Slams and AbMat Sit-ups
For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups
Shoulder Press 5-5-5-5 & 15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls
Shoulder Press 5-5-5-5
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls
15-12-9-12-15 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (24″/20″)
Wall Ball (20#/14#)
BTWB
Photo by @robcwilson
In any sport or fitness activity that you continue to participate in over time at some point you may encounter either a tweak, a pull, or an injury. As you recover and make your way back (or work around it) there is some common sense to use to make sure you rehab properly and avoid further injury. Read the below link for how to approach recovery and reintroduction of CrossFit after an injury.
6 Tips to Return to CrossFit Post-Injury by www.boxlifemagazine.com
Snatch : 1 Rep Max & 30 Muscle-ups for Time & AMRAP 6 mins w/ Buy-in: Run and Overhead Squats
Muscle-ups : 30 Reps for Time
For time:
30 Muscle-ups
* Scale to 40 C2B Pull-ups + 40 Ring Dips for time. Rest 4 minutes then start Pt. 2
AMRAP 6 mins w/ Buy-in: Run 800m and Overhead Squats
In 6 mins do:
Run 800m
then in the remaining time, AMRAP of:
Overhead Squat (115#/75#)
* After 4 min. rest from Pt. 1 (30 MU)
BTWB
Photo by @robcwilson
Who says we don’t do birthday WOD’s? Well we don’t really do them but I made an exception for…moi. (Disclaimer: I hate all of the above movements)
Update Show: Europe Team Announced for CrossFit Invitational
Snatch : 1 Rep Max & Muscle-ups : 30 Reps for Time
Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups
Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders
BTWB
Photo by @robcwilson
Scaling the handstand push-up to the box or floor pike push-up or the seated or standing dumbbell press is a preferred way to building strength, coordination and proper positioning before going inverted. In our gym these two methods are the progression to follow before going inverted.
While the CrossFit Team Series has another week to go in October, the Invitational is right around the corner. Team Canada has been announced and now we wait for Team USA, Team Europe, and Team Australia.
2016 Reebok CrossFit Invitational Comes to Toronto
Update Show: Canada Team Announced for CrossFit Invitational
Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups
Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups