Monday, January 01, 2018

2018-01-02 WOD

We have the best members! From all of the coaches, we thank you for the Christmas gifts and the awesome gym-gift this year: Vulcan Padded Plyo Boxes! From what I've seen, these are definitely the best quality padded boxes available! I'm sure these will get tons of use, especially during the Open when we all try to go a little faster than we think we can! We love all of our Sigma CrossFit members!

And tomorrow's WOD has box jump overs!!! Great time to test out the new padded boxes if you haven't yet!

Wonder Woman Cycle Week 4

Snatch Complex for load:
Snatch High Pull + Hang Snatch + Squat Snatch*
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
Record heaviest load.
*Extend fully on the snatch pull and pull the bar as high as possible keeping it close to the body. Make sure you are setup correctly for the final snatch.


21-15-9 reps for time:
...Front Rack In Place Lunge (115/75#)
...Bike (calories)
...Box Jump Overs (24/20")
Record time.


COMPETITORS

Snatch Complex for load:
Snatch High Pull + Hang Snatch + Squat Snatch*
...Build to a Heavy Single
...3x1 at 90% of Heavy Single
Record heaviest load.
*Extend fully on the snatch pull and pull the bar as high as possible keeping it close to the body. Make sure you are setup correctly for the final snatch.


EMOM for 15 minutes: (alternate movements)
Minute 1: 25m Low Sled Push (135/95#)
Minute 2: 10 Plate Pinch Flips (AHAP)*
Minute 3: 100' Zercher Carry (135/95#)
*Not for a score. Just do the work.


21-15-9 reps for time:
...Front Rack In Place Lunge (115/75#)
...Bike (calories)
...Box Jump Overs (24/20")
Record time.


Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken per grip):
...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 band assistance, work up to 3x4, then start again at 2x3 with lighter band assistance.


AMRAP in 15 minutes:
...50 cal Row
...40 Slam Balls (30/20#)
...30 Kettlebell Single Arm Thrusters (53/35#)
...20 Kettlebell OHS (53/35#)
...10 Bar Muscle Up
Record rounds/reps.

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