*Go cheer on your teammates at CrossFit Elevation tomorrow!  9a-2p.*

Skills:

Max pushups (either strict or on box)

Rest 2 minutes

Max pullups (kipping or banded)

Rest 2 minutes

1600m run for time

Rest 5 minutes

Max double unders in 3 minutes

Rest 5 minutes

WOD:

5 min amrap:

-2 wall climbs

-4 squat cleans (135/85)

-6 abmat situps (hands on floor at sides)

8 Rounds:

Run 200

8 Sumo Deadlift High Pulls (75/55)

8 squat jumps

8 Thrusters (75/55)

This would be a very typical Olympic lifting session.  We will start with the high skill movement (snatch) and then move to an overhead strength exercise (push press), followed by a series of leg/core/midline exercises.

Power Snatch from below knees 3/3/3/3

Push Press from behind neck 5/5/5/5

Pistols 3×10 (count each leg, press yourself for least modification possible).

GHD Situps 2×10

Back Extensions 2×10

Stretching/Mobility: Pigeon stretch, wall hip flexor stretch, floor hamstring stretch, floor glute roll out – 2 min/side

1)Juli’s lifting class will happen this Saturday!   Five spots left.  See details on the link in the top right corner!

2)Paleo dinner at Amie’s house on Friday night.  Let us know if you are coming!  Dogs are welcome.

3)Melissa, Tasha, Fadi, (anyone else?) are competing at CrossFit Elevations on Saturday from 9-2pm.  Go cheer them on, or better yet, go compete!  I will head down there after the workouts on Saturday morning to cheer them on, feel free to carpool with me.

4)See picture, please put your stuff in the dishwasher.  Thank you.

For time:

Run 800m

50 air squats

Run 800m

50 hand release pushups (modify with box instead of knees).

Run 800m

50 situps (front range cf style – hands on ground next to legs – aka no gaining momentum from arm swing)

5 min amrap:

5 power cleans (185/115)

5 dead lifts (same weight)

Rest 4 minutes

5 min amrap:

5 pullups

5 air squats

Rest 3 minutes

5 min amrap:

5 slam balls

5 pistols

Strength:

5/5/5 snatch balance (weight tbd)

1/1/1/1/1/1 Overhead squats to reach 1RM

Cashout (last 10 minutes):

1RM of weighted pullups

if you do not have a pullup, you will spend the last 10 minutes working on your pullups – max reps with decreasing band usage.

For time:

Run 800

8 rounds:

8 ring pushups (sub pushups on 20″ box if you can’t do a legitimate ring pushup)

8 lateral jumps over pvc/barbell with weights

Run 800

*Great job yesterday folks.  Saw a lot of good clean and jerk technique.  Solid efforts all around.  Together, we will get stronger.*

Let’s talk about form.  I think everyone is really doing a great job with their heavy lifts lately.  We got PRs happening all over the place!  I am really proud of the job that everyone is doing with the strength work and feel like it will definitely continue to pay off.

With that being said, I want to stress the importance of good form during the WODs when we are going quick and trying to get a good time.  I noticed this yesterday with the push presses.  The presses were great as that is what we reviewed before the workout, however the cleans weren’t so great.  Remember that often times the movements that we do might be complex (push press from the ground) and you need to think about two lifts – the clean and the push press.  Always remember your back position, even when light, with that kind of stuff.

Keep up the good work everyone!

20 minutes:

Clean and Jerks on the minute with 10 Double Unders.

For Example:

Min #1: 1 C&J and 10 DU

#2: 2 C&J and 10 DU

#3: 3 C&J and 10 DU

and so on and so forth.  Continue with this until you fail and don’t meet the required work on the minute.  When you fail, work back down the ladder trying to maintain the lower number.  Continue dropping if necessary.  RX weights are 135/85.  Scale weight as needed.  Scale number of double unders as needed also.

Then rest 4 minutes…

Run 400m as fast as possible.

Score – Record the round that you get to before you have start back down the ladder and also record your 400 time.