Sunday, July 31, 2016

2016-08-01 WOD

Batman Cycle Week 5

With that many pistols in a WOD, we had to call this one Deadshot, right? Considering Deadshot will be in the film Suicide Squad (played by Will Smith) this coming Friday, we had to have a workout named after him! Despite his awesome costume in modern comics, his original costume was a suit, top hat, holster, and a domino mask... Here's the original Deadshot costume!


"Deadshot" [RX]
3 RFT of:
...20 Goblet Squats (53/35#)
...15 Overhead Squats (95/65#)
...100' Bear Crawl
Time cap of 10 minutes. Post time.


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, drop down, shake your arms out quickly, then switch to kipping to finish the set. If you get at least 40 reps strict, move to a harder progression (deficit).


COMPETITORS

Technique Primer:
...6x1 Snatch Balance
Every 3 Minutes for 7 Rounds:
...2 Low Hang Squat Snatch at 80-85% 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 low hang before each lift.


EMOM 10:
...1 Low Hang Snatch High Pull at 110% of your 1RM from the low hang. Can use blocks if available, otherwise deadlift bar to low hang and pause for 1 second first.


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


"Deadshot" [Comp]
3 RFT of:
...20 Pistols
...15 Overhead Squats (135/95#)
...50' Handstand Walk
Post time.


Sigma Muscle Up Progression 7:
...6x4 Muscle Up Transitions
*Free ring, FOB, Negative, or Ring Thing. Choose the hardest possible progression.

Thursday, July 28, 2016

2016-07-29 WOD

Batman Cycle Week 4

Arkham Asylum, where the crazy villains get locked up (at least temporarily) in Batman's city...


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


"Arkham" [RX]
3 RFT of:
...6 Bar Muscle Up
...12 Handstand Push Ups
...18 Sumo Deadlift (225/145#)
...24 Wall Balls (20/14#)
Post time.


COMPETITORS

"Arkham" [Comp]
3 RFT of:
...6 Ring Muscle Up
...12 Strict HSPU
...18 Sumo Deadlift (275/185#)
...24 Wall Balls (30/20#)
Post time.


Sigma Kipping PU Progression
Every 2 Minutes for 5 Rounds:
...10 Unbroken Kipping Pull Ups
*Kipping or Butterfly is allowed. If you finish all 5 rounds unbroken move to a harder progression; C2B, Weighted Pull Up, Weighted C2B, etc.


500m Row repeat test
Complete a 500m row within a 2:00/2:15 pace. Rest 1 minute, then take five seconds off your target time and row again. Repeat until failure. Complete at least 4 rounds, even if you fail to make the time cap.


Snatch (OPTIONAL):
...Build to a heavy single in the Snatch.
*Substitute this for ONE other piece today based on your strengths/weaknesses if you feel like you need the additional snatch practice. Focus on form and technique! Stop immediately if form suffers or you have 2 misses, drop to 80% and finish on a good lift.

Wednesday, July 27, 2016

2016-07-28 WOD

Batman Cycle Week 4

Azrael (Jean-Paul Valley) was an ally of Batman who ended up becoming the new Batman when Bane broke Bruce Wayne's back. Azrael was a successful Batman for quite some time, taking down Bane and cleaning up Gotham after Bruce Wayne went into his mystical rehabilitation. However, he was unable to cope with the stress of being Batman and eventually went temporarily insane. After Bruce Wayne's spine was mystically healed, he came back and subdued Jean-Paul Valley to reclaim the mantle of the Bat.


1RM Low Hang Squat Clean & Jerk:
...Find 1RM with a full 1 second pause in the low hang position. NO "banging" or "heaving" the weight. Focus on the technique and form!


"Azrael" [RX]
25-20-15 reps for time of:
...Assault Bike Calories
...Front Squats (135/95#)*
...Pull Ups*
*COMPETITORS: Front Squats (165/110#) and C2B Pull Ups. Post time.


COMPETITORS

EMOM for 10 minutes:
...1 Low Hang Clean High Pull at 110% of whatever you hit from the low hang. Can use blocks if available, otherwise deadlift bar to low hang and pause for 1 second first.


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


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 (turn-out or weighted).


Glute Bridge
...5x6 reps, increasing loads

Tuesday, July 26, 2016

2016-07-27 WOD

Batman Cycle Week 4

Legs is actually not a villain, per se, but actually an informant/spy/accomplice to another Batman villain introduced a few days ago, Anarky! Ironically, he is named Legs because he has none (due to a landmine in Vietnam) and gets around by rolling on what looks like a flat furniture dolly... Check it out here: http://batman.wikia.com/wiki/Legs


"Legs" [RX]
AMRAP in 10 minutes of:
...50 Air Squats
...50' Burpee Broad Jumps
...50' Lunges
Post rounds/reps.


"Ragdoll"[RX]
4 RFT of:
...200m Burden Run (30/20#)
...25 GHD sit ups (30/20#)
Time cap of 12 minutes. Post time.


COMPETITORS

"Legs" [Comp]
**Wear a 20/14# vest for "Legs".


"Ragdoll" [Comp]
4 RFT of:
...50m Sled Drag (55/35#)
...50m Reverse Sled Drag (55/35#)
...25 GHD Sit-ups
Post time.


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


Sigma Muscle Up Progression 2:
...6x5 False Grip Body Rows
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.


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.

Monday, July 25, 2016

2016-07-26 WOD

Batman Cycle Week 4

1RM Low Hang Squat Snatch
...Find 1RM with a full 1 second pause in the low hang position. NO ""banging"" or ""heaving"" the weight. Focus on the technique and form!


6x400m tempo run. Rest 1 min between attempts. Time cap of 20 minutes. Post slowest time.


COMPETITORS

EMOM 10:
...1 Low Hang Snatch High Pull at 110% of whatever you hit from the low hang. Can use blocks if available, otherwise deadlift bar to low hang and pause for 1 second first.


Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly (including C2B) pull up technique, then:

Every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
Post total strict reps.

*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediatley switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).


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


Farmer's Hold:
...Accumulate 5 minutes of farmer's hold at 70/53#
*9 KB swings at 70/53# every time you set the KB down.

Sunday, July 24, 2016

2016-07-25 WOD

Batman Cycle Week 4


However, Anarky is more like V for Vendetta (crimes with a political agenda), but in a different comic book universe. For you comic nerds out there: https://en.wikipedia.org/wiki/Anarky

"Anarky" [RX]
4 rounds for time of:
...15 Push Press (95/65#)
...50 Double Unders
...15/12 Calorie Bike
...Rest 1 minute
Time Cap Of 15 minutes. Post time.


Dumbbell Work
3x10 Each:
...Dumbbell Rows
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)


COMPETITORS

Technique Primer:
...6x1 Tall Jerk

Find 1RM Jerk.
Must receive the bar with locked out arms. Pressing out is a no rep.


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


"Anarky" [Comp]
4 rounds for time of:
...15 Push Press (115/75#)
...50 Double Unders
...15/12 Calorie Bike
...Rest 1 minute
Time Cap Of 15 minutes. Post time.


Recovery Front Squat
...build to a heavy double.
*Post Load.


Dumbbell Work
3x10 Each:
...Dumbbell Rows
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)

Thursday, July 21, 2016

2016-07-22 WOD

Batman Cycle Week 3

"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 Week 3

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 Week 3

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 Week 3

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 Week 3

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 Week 2

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 Week 2

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.

Tuesday, July 12, 2016

2016-07-13 WOD

Batman Cycle Week 2

Some of you may remember the 1960's Batman TV show with Adam West and Burt Ward. Here's a tribute to the onomatopoeias that helped make Batman famous!

This can also be a reference to Professor Zoom (aka, the Reverse-Flash), who is actually a villain of the Flash and wears a yellow costume. In the Flashpoint storyline, Barry Allen travels back in time and inadvertently changes history, resulting in an alternate timeline where Thomas Wayne becomes Batman because his wife and son were murdered in front of him. In this alternate reality, Zoom is the only person preventing the Flash from going back in time to restore the timeline, but it is Batman (Thomas Wayne) who kills Zoom so that Flash can save the past, present, and future...


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

Every 2 Minutes for 6 Rounds:
...3 High Hang Cleans + 1 Jerk at 80-90% 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. Post heaviest load.


"Zoom"
2 Rounds For Time:
...500/450m C2 Row
...Rest 1 Minute
...1.2/1km Bike
...Rest 1 Minute
...400m Run
...Rest 1 Minute
Post time.


COMPETITORS

Sigma Strength Protocol: Barbell Row
...3x2, build up to a daily max
...2x2+ (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.


Dumbbell Work
3 rounds for size:
...10 Dumbbell Bench Press
...10 Dumbbell Flyes
...10 Dumbbell Curls
...Russian Twists (10/side)

Monday, July 11, 2016

2016-07-12 WOD

Batman Cycle Week 2

You have 2 choices for the metcon, either a classic CrossFit benchmark or the upscaled version of it we've named "Two-Face" after another classic Batman villain. Harvey Dent, the former district attorney of Gotham City, whose face was badly damaged (originally by acid, but changed to an explosion in both Batman: The Animated Series and The Dark Knight) with a dual personality disorder. He's currently ranked #12 on IGN's list of top 100 Comic Book Villains of All Time. And then after the metcon, you have another choice between either the Back Squats or the Snatch. Decisions, decisions... Maybe you should flip a coin?


"Diane"
21-15-9 reps for time of:
...Deadlifts (225/155#)
...Handstand Push Ups
*Time cap of 15 minutes. Post time.


Sigma Strength Protocol: Back Squat
(Every 3 minutes, do one set)
...3x8, build to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.

OR

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

"Two Face" (instead of "Diane")
18-15-12 reps for time of:
...Deadlifts (275/185#)
...Deficit HSPU (-5/-3")
Post time.


5 rounds not for time of:
...20 Hip Extensions
...20 Box Step Ups
...20 Second L-Sit Hold (Pull Up Bar)
*Wear a 20/14# vest


Sigma Gymnastics Endurance Progression (dips)
...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, then weighted).

Sunday, July 10, 2016

2016-07-11 WOD

Batman Cycle Week 2

Wayne Enterprises, the unofficial sponsor for Batman's war on crime. This workout is named for Bruce Wayne's company because there is a "buy in" and a "cash out"!


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



"Wayne Enterprises"
25/20 cal Bike, then...

3 rounds:
...15 Overhead Squat (95/65#)
...15 Pull Ups

then...
100m Sled Pull (55/35#)
Time cap of 11 minutes. Post time.
*Competitors: OHS (115/75#), sled pull (95/65#)



COMPETITORS

Technique Primer:
...6x1 Tall Jerk


Pause Jerk:
Every 90 Seconds for 10 Rounds:
...1 Pause Jerk at 80-90% of 1RM.
From the blocks or rack. 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.


Sigma Muscle Up Progression 2:
...5x5 False Grip Body Rows
Choose the most difficult progression possible (feet on box, with a weight vest, etc.) Must maintain false grip through the entire range of motion. Stop and adjust if you lose the false grip, but make sure to hit the total volume of reps.


Recovery Squat
...build to a heavy double.
Post Load.

Thursday, July 07, 2016

2016-07-08 WOD

Batman Cycle Week 1

Firefly, a villain of Batman who is a master of pyrotechnics and explosives! He is equipped with a flamethrower, napalm, grenades, and a jet-pack for flight. Expect this WOD to burn!


1RM High Hang Squat Clean & Jerk:
...Find 1RM with a full 1 second pause in the high hang position. NO "banging" or "heaving" the weight. Focus on the technique and form!


"Firefly"
4 rounds for time of:
...25 calorie C2 Row
...20 Slam Balls (30/20#)
...15 Toes to Bar
Post time.


COMPETITORS

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


Sigma Muscle Up Progression 1:
...Max rep strict MU. If less than 3, find weighted 3RM Ring Thing MU.
Then
...5x5 Kip to Hips


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!

Wednesday, July 06, 2016

2016-07-07 WOD

Batman Cycle Week 1

Ra's al Ghul, one of the most famous recurring villains in the Batman comics. He is also the villain portrayed by Ken Watanbe AND Liam Neeson in Batman Begins. In the comics, he is almost immortal through regular use of the Lazarus Pits which mystically rejuvenate him and bring Ra's renewed youth throughout the generations. In the Christopher Nolan Batman trilogy, it seems as though they're treating "Ra's al Ghul" more of a title than a name (which actually means "The Demon's Head") which gets passed on when the previous leader dies. Ra's al Ghul is the leader of the League of Assassins, and whose daughter, Talia al Ghul, has a son with Batman (Damian Wayne), who later becomes the fourth Robin.


Sigma Pull Up Progression:
...Spend 5 minutes working on kipping pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get 40+ reps strict. If you can't finish a set strict, switch to kipping. If you get 40 or more reps strict, move to a harder progression (C2B).


"Ra's al Ghul"
10 Rounds For Time Of:
...10 Wall Balls (20/14#)
...5 Bar Dips*
*Ring Dips are Rx+1. Time cap of 16 minutes. Post time.


COMPETITORS

RECOVERY DAY:
...30 Minutes of LISS followed by 30 minutes of Mobility


Do these WODs on Saturday, 2016-07-09:

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


"Ra's al Ghul" [COMP]
10 rounds for time of...
...10 Wall Balls @30/20#
...3 Ring Muscle Up
Post time.


Sigma Pull Up Progression:
...Spend 5 minutes working on kipping pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get 40+ reps strict. If you can't finish a set strict, switch to kipping. If you get 40 or more reps strict, move to a harder progression (C2B).


NOT For Time:
Four Rounds of:
...20 Hollow Rocks
...15 Lightweight Hip Extensions
...10 Palov Press


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)

Tuesday, July 05, 2016

2016-07-06 WOD

Batman Cycle Week 1

1RM High Hang Squat Snatch
...Find 1RM with a full 1 second pause in the high hang position. NO ""banging"" or ""heaving"" the weight. Focus on the technique and form!


"Caped Crusader" [RX]
5 rounds for time:
...100m Burden Run (30/20#)
...10 burpees
...Rest 90 seconds
Post time.


COMPETITORS

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


"Caped Crusader" [Comp]
5 rounds for time:
...100m sled sprint (55/35#)
...10 burpees to 12" target
...Rest 90 seconds
Post time.


Sigma Handstand PU Progression:
...Spend a few 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 or more reps strict, move to a harder progression (deficit).


EMOMx10
...10 GHD Sit-ups

Monday, July 04, 2016

2016-07-05 WOD

Batman Cycle Week 1

"Cindy" is a classic standard CrossFit benchmark that's a great test of gymnastics capacity in an aerobic time-domain! Top score that I'm aware of is Chris Spealler with 38 rounds! If you've done "Cindy" several times in the past and want to try something different, give "Mary Grayson" a try, which is an upscale of the CrossFit benchmark "Mary"! Mary Grayson was the mother of Dick Grayson, whom altogether were The Flying Graysons! When Dick's parents were killed during a trapeze accident (later found out to be a result of gangster extortion), Bruce Wayne took the young Grayson as a ward, who later became the first Robin!


Pause Jerk:
...From the blocks or rack, find a 1RM with a 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 jerk.


"Cindy"
AMRAP in 20 Minutes:
...5 Pull Ups
...10 Push Ups
...15 Air Squats
Post rounds/reps.


COMPETITORS

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.


"Mary Grayson"
5 rounds for time:
...5 Deficit HSPU (-7/-5")
...10 Chest to Bar Pull-ups
...15 Weighted Pistol Squats (53/35#)
Time cap of 20 minutes. Post time.


Running Intervals:
4 Rounds:
...100m Technique Run
...30 Second Rest
Rest 2 Minutes, then
3 Rounds:
...400m Tempo Run
...2 minute Rest


NOT For Time:
3 Rounds Of:
...15 Lightweight Good Morning Squats
...30 Second (Total) L-Sit Chin Up Hold (top of chin-up)