Thursday, July 21, 2016

2016-07-22 WOD

Batman Cycle Test Week

"League of Assassins" [RX]
In teams of 2:
AMRAP in 17 Minutes:
...1000/900m Row
...50 Wall Balls (20/14#)
*Switch partners at any time.


6 rounds NOT for time of:
...10 Weighted Situps (45/25#)
...10 Good Mornings (75/55#)


COMPETITORS

"League of Assassins" [Comp]
3 Rounds:
...Partner 1: Row 500/450m, Partner 2: 50 Wall Balls (20/14#)
...Rest 1 Minute
...Partner 2: Row 500/450m, Partner 1: 50 Wall Balls (20/14#)
...Rest 1 Minute
Post time.
*Rest 1 minute after BOTH partners have finished all of their reps. Switch places and repeat to complete a round (total reps will be 1500m and 150 wall ball shots each).


Technique Primer:
2 Rounds of:
...3 Scarecrow Cleans
...3 Jerk Balance

Every 2 Minutes for 6 Rounds:
...3 High Hang Clean & Jerk at 90-100% of your 1RM
Drop and reset each rep. Proper clean deadlift (as though it were a full clean) every time. Full 1 second pause in the high hang before each lift.


Sigma Strength Protocol: Barbell Row
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken sets):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.


10 rounds NOT for time of:
...10 GHD Sit-ups
...10 Back extensions

Wednesday, July 20, 2016

2016-07-21 WOD

Batman Cycle Test Week

Sigma GE Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (deficit).


NATIONAL BATMAN DAY CHIPPER [RX]
For Time:
...7 Rope Climbs
...23 Deadlifts (275/185#)*
...20 Shoulder to overhead (155/105#)*
...1.6 mile bike
*Competitors, deadlifts (315/205#), shoulder to overhead(185/135#).
Post time.


Snatch (OPTIONAL):
...Build to a heavy single in the Snatch.
*Focus on technique rather than load. If your form breaks down and/or you have more than 2 misses, immediately drop to 80% and hit a solid rep to finish the session. This is an OPTIONAL piece for the day intended for those who want additional Oly work. Feel free to substitute it for another piece of the day's programming if you have limited time/capacity.


COMPETITORS

Sigma Strength Protocol: Strict Shoulder Press
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Muscle Up Progression 5:
...Max rep strict MU. If less than 3, find max weighted Ring Thing MU.
Then
...6x5 Kip to Hips

Tuesday, July 19, 2016

2016-07-20 WOD

Batman Cycle Test Week

Sigma Strength Protocol: Front Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Hugo Strange" [RX]
4 Rounds for Time:
...250m Row
...20 Burpees
...15 Pull Ups
...Rest 1 Minute
Post time.


Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Focus on technique rather than load. If your form breaks down and/or you have more than 2 misses, immediately drop to 80% and hit a solid rep to finish the session. This is an OPTIONAL piece for the day intended for those who want additional Oly work. Feel free to substitute it for the Front Squats if you have limited time/capacity.


COMPETITORS

Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional C&J practice. Keep the weight lower than what you hit for your 1RM HIGH hang C&J. Time cap of 15 minutes.


Sigma Strength Protocol: Front Squat
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Hugo Strange" [Comp]
4 Rounds for Time:
...250m Row
...20 Burpees (to a 6" target)
...15 Chest to Bar Pull-ups using the same bar!
...Rest 1 Minute
Post time.


4 rounds of:
...50' Axel Bar Front Rack Lunge (110/70#)
...30 sec L-Sit Hold
Post time.


5x10 Glute Bridge
*Don't bounce or kip the barbell. Lift with control, pause, then lower with control.


Handstand Walking Practice:
...Spend 10 minutes working on handstand walking progressions. Begin just by trying to hold a freestanding handstand, then progress to walking into a wall, walking across the floor, and finally, setup an obstacle course!

Monday, July 18, 2016

2016-07-19 WOD

Batman Cycle Test Week

Sigma Strength Protocol: Sumo Deadlift
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


"Bane" [RX]
3 Rounds:
...10 Power Clean (135/95#)
...15 Back Squats (135/95#)
...20 Push Ups
Post time.


COMPETITORS

Technique Primer:
...6x1 Scarecrow/Tall Snatch

Every 2.5 Minutes for 7 Rounds:
...2 High Hang Squat Snatch at 90-100% of your 1RM
Drop and reset each rep. Proper snatch deadlift (as though it were a full snatch) every time. Full 1 second pause in the high hang before each lift.


Sigma Strength Protocol: Sumo Deadlift
...3x2, build up to a daily max
...2x2+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Muscle Up Progression 4:
...5x5 False Grip Chest To Ring Pull Up
Must maintain false grip through the entire range of motion. Stop the instant you lose the false grip, but make sure to hit the total volume of reps.


Sigma GE Progression (Dip)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping ring dips*
*The goal is to get at least 40 reps strict. If you can't finish a set strict, switch to kipping. If you get at least 40 reps strict, move to a harder progression (turnout or weighted).


"Bane" [Comp]
3 Rounds:
...10 Power Clean (185/135#)
...15 Back Squats (185/135#)
...20 Ring Push Ups
Post time.

Sunday, July 17, 2016

2016-07-18 WOD

Batman Cycle Test Week

Technique Primer:
...6x1 Tall Jerk

Pause Jerk:
Every 90 Seconds for 10 Rounds:
...1 Pause Jerk at 90-100% of 1RM.
From the blocks. Full 1 second pause in the dip position, AND a full 3 second pause in the receiving position of the jerk. Pressing out is a no rep. Make sure you are in the correct position when holding the receiving position of the jerk.


"Mad Hatter" [RX]
20 min AMRAP of:
...20 Air Assault Bike Calories
...40 Kettlebell Swings (53/35#)
...80 Double Unders
...40 Slam Balls (20/15#)
...20 Toes to Bar
Post rounds/reps.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Sigma Gymnastics Endurance Progression
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediately switch to kipping (or butterfly). If regular kipping pull ups are too easy, do C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict add a weight vest next time.


"Mad Hatter" [RX]
20 min AMRAP of:
...20 Air Assault Bike Calories
...40 Kettlebell Swings (70/53#)
...80 Double Unders
...40 Slam Balls (30/20#)
...20 Toes to Bar"


3x2 Overhead Pause Squat, with a 10 sec pause at the bottom of each rep.
*Goal is position not weight! No belts and lifters allowed.

Thursday, July 14, 2016

2016-07-15 WOD

Batman Cycle Test Week

Technique Primer:
...6x1 Scarecrow Snatch

Every 2 Minutes for 7 Rounds:
...2 High Hang Squat Snatch at 80-90% of your 1RM
Drop and reset each rep. Proper snatch deadlift (as though it were a full snatch) every time. Full 1 second pause in the high hang before each lift.


3 RFT:
...100' Bear Crawl
...50 Double Unders
...15 Ring Dips
...Rest 1 Minute
Post time.


COMPETITORS

Sigma Strength Protocol: Overhead Squat
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


3 RFT:
...50' Handstand Walk
...50 Double Unders
...15 Ring Dips from MU Height
...Rest 1 Minute
Post time.


Weighted Jumps:
...5 Agility Ladder Drills (20/14# Vest)
...5 Agility Ladder Drills (no vest)
...5x5 Weighted Squat Jumps to 12" Target (20/14# Vest)
...5x5 Squat Jumps to 12" Target (no vest)


3 RFT:
...20 Slam Balls @30/20#
...15 GHD Sit-ups
...10 Kettlebell Snatches (70/53#)
Post time.

Wednesday, July 13, 2016

2016-07-14 WOD

Batman Cycle Test Week

Knightfall is a major storyline in the Batman comics in which Bane releases all the prisoners from Arkham Asylum, then attacks Batman within the Batcave when he is at the peak of his exhaustion and sleep deprivation. Bane goes on to break Batman's back, who is then replaced by Jean-Paul Valley (Azrael) as an armored Batman. After Bruce Wayne is mystically healed, he battles against the new Batman to reclaim the cape and cowl. This is the storyline that the film, The Dark Knight Rises, is based on.


Sigma Strength Protocol: Bench Press
...3x4, build up to a daily max
...2x4+ (80% of daily max)
Post daily max and load/reps of +sets.


"Knightfall"
3 RFT:
...21-15-9 Thrusters (95/65#)
...150-100-50' Sled Drag (55/35#)
Time cap of 10 minutes. Post time.


COMPETITORS

CrossFit 2016 Regional WOD #7
3 RFT:
...21-15-9 Thrusters (95/65#)
...3-2-1 Legless Rope Climbs
Time cap of 10 minutes. Regionals time cap was 6 minutes. Post time.


Sigma Muscle Up Progression 3:
...6x3 Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.


Sigma Gymnastics Endurance Progression (HSPU)
...Spend 5 minutes working on kipping technique, then:
every 2 minutes for 5 rounds:
...10 strict into kipping Handstand PU*
*The goal is to get 40+ reps strict. If you can't finish a set strict, switch to kipping. If you get 40+ reps strict, move to a harder progression (deficit) next time.


3 rounds for time of:
...15 Sumo Deadlifts (225/155#)
...9 D-Ball Over Shoulder (100/70#)
...6 Bar Muscle Ups


Clean & Jerk (OPTIONAL):
...Build to a heavy single in the C&J.
*Focus on technique rather than load. If your form breaks down and/or you have more than 2 misses, immediately drop to 80% and hit a solid rep to finish the session. This is an OPTIONAL piece for the day intended for those who want additional Oly work. Feel free to substitute it for another piece of the day's programming if you have limited time/capacity.