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?

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.


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.


"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).

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