3 x 5-minute rounds

3 x 5-minute rounds:

- 1 minute row (cals)

- 1 minute wall ball

- 1 minute double unders

- 1 minute double pushup burpees

- 1 minute knee to elbows


Rest 1 minute between rounds.

Back Squat 3 rep max Followed by AMRAP

Back Squat:

3-3-3-3-3.

Last set was @ 245

Complete as many rounds as possible in 12 minutes:

Completed 5 rounds.

- 5 Handstand Pushups (scaling option: pike pushup)

- 7 knees to elbows

- 9 squat box jumps. These are no ordinary box jumps. you must start at the bottom position of an air squat, then explosively jump onto the the box. Your hip crease must be below your knee. Either jump on a 20" box jump or on the big tractor tire. Scaling option: explosive jumps where you begin in the bottom squat position and jump bringing your knees to your chest.

HELEN

HELEN

3 Rounds

- 400 meters

- 21 Kettlebell Swings

- 12 Pullups

Rxed in 10:52. I committed to doing butterfly pull ups and while it slowed me down when I lost my rhythm it was good to use it in a wod. So I should get better at them the more I use them.

Power Clean, Push ups and Run

5 rounds:

- 10 power cleans (155/115)

- 15 clapping pushups

- run one lap


*Team WOD will be announced at 7 PM class.

Technique Day - KIPPING PULLUP and the CLEAN & JERK.

Today is Technique Day. After the warmup, we will be focusing on the KIPPING PULLUP and the CLEAN & JERK.

If you don't have kipping pullups, we are going to start from the beginning and work on establishing the sensation of getting the bottom end/swing of the kipping pullup. If you have the gymnastic kip but no butterfly, work on the butterfly. If you have the butterfly but no gymnastic kip, work on the gymnastic kip. If you have both, work on chest to bars and/or get on the rings and start working towards muscle ups.

GYMNASTIC KIPPING PULLUP LINK

BUTTERFLY KIPPING PULLUP LINK



The clean and jerk. Technique focus should be on getting that nice triple extension (ankles, hips, and shrug) on that squat clean. Technique focus for the jerk is driving underneath the bar in an explosive and strong split jerk position.

TRIPLE EXTENSION

THE C5 PT TEST

as Rxed 8:06

THE C5 PT TEST- Like any benchmark, C5 has established a standard fitness test that all new members must take as part of their ramp up program. Every month, thereafter, this test will rear its ugly head. This is intended as a standard of which to compare with as you progress with the program. It will out your strengths and reveal your weaknesses.

No bar? No Kettlebell? None. First and foremost, we at C5 want to ensure that we move our own body efficiently by pulling, pushing, squatting, etc. From there, we load you up, and test your ability to carry your own weight plus an additional load. Not to fret, we will be coming out with a C5 total fairly soon where you will be tested on how much you can get overhead, pick up from the ground, etc. (hint hint) For now, let's focus on killing this workout and going all out to get the work done the fastest our body will allow.

All movements will be completed as fast as possible with no rest in between stations. Score is determined by time completed:

1. 500 meter row- there is no specified damper setting. Your choice.
2. 50 situps- straight leg, athlete must have shoulders touching ground at bottom position, athlete must touch ankle at top position, arm swing is allowed.
3. 40 squats- top position must be full standing position with open hips, bottom position must have hip crease below knee. If you need something to keep you honest, use a medball to determine your bottom position and clap behind your back at the top of the position.
4. 30 pushups- bottom position has athlete touching chest to ground. Top position has athletes elbows fully locked out. rigid body throughout.
5. 20 pullups- chin over the bar. kipping allowed.
6. 400 meter run- 2 laps of parking lot.

NOW.....Although we are competing against the clock, please keep yourself honest in the movements. If you notice yourself not going full range of motion, do NOT count the rep. This is YOUR baseline. If you don't get that baseline correct due to pride getting in the way, you will not have a good baseline of which to base your future performance. Now go and crush this WOD.

Pullups, Burpees & Tireflips

40-30-20-10

- Pullups

- Burpees

In between each round, run one lap.

Upon completing the above WOD, complete 15 tire flips or 25 deadlifts (men-1.5 bodyweight; womens- bodyweight

I don't remember my time. I have to do a better job of recording it. I think it was 21:54??? I really don't remember, but I did heavy tire flips.

Front Squat & 24-round Barbell Tabata Drill

Front Squat:

3-3-2-2-1-1-1

225(pr)

24-round Barbell Tabata Drill

The athlete will have 20 seconds to complete a specified number of reps of a barbell movement. 10 seconds rest between each 20 second round. Men: 95, Women:65

The C5 trainer will tell you to do one of the following within 20 seconds:

- 3 squat snatches

- 4 power snatches

- 3 squat cleans

- 3 hang squat cleans

- 5 power cleans

- 2 clean and jerks (squat cleans + split jerks)

Hero WOD: Murph

MURPH

- 1 mile run

- 100 pullups

- 200 pushups

- 300 squats

- 1 mile run

39:12 (pr)

Back to Basics

Back to Basics: The snatch and clean and jerk

C5 has been going hard and fast for quite a while. Every so often, we need to take a step back and review what is important. The clock? No. The load? No. Getting a new PR? No.

Technique?? Yes. We are going to warmup, pair up, then work on the snatch and clean and jerk. We will review the high points of each lift, practice, analyze, practice, critique, practice. Technique.

Backsquat 1 rep max:

Backsquat 1 rep max:

3-3-2-2-1-1-1-1

265 (pr)

Clean and Jerk Max:

3-2-2-1-1-1-1

175 (pr)

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Buy in - push ups, Pull ups, squats, shoulder press, overhead squat, GHD sit ups, back extensions 10 reps each, DL 135, 155, 175

WOD: 185, 195, 205, 215, 225, 245, 255(PR), 265(F)

Thrusters/Muscle Ups/400m Run

Pack:
Five rounds for time of:
85-105 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Subs.
Typical Big Dawg sub for muscle ups is 4/1 pull ups and ring dips to muscle ups. (But let’s face it, if you can’t do a muscle up your not really a Big Dawg, so get practicing so you can do it as rx’d next time.)
If you cannot do Pull ups or dips the typical subs for those are
Pull ups
Beginner pull ups or assisted pull ups
Ring Dips
Bar Dips or Bench dips

Rest Day

Today I rested. Tomorrow is the start of a new evolution. Time to set some PRs!!!

Push Jerk 1-1-1-1-1-1-1

Warm up 1 hr spin, Push Jerk 65, 75, 85, 95

WOD Push Jerk: 115, 125, 135, 155, 165 (pr), 175 (f), 175 (f), 165

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Gravatron assisted Pull-ups

8:07

Power Clean 1-1-1-1-1-1-1

Warm-up 2 mile run, 3 x 10 squats, 3 x 10 push-ups, Power Clean 65, 85, 95 x 2, 115 x 2, 125 x 2

WOD: Power Clean 1-1-1-1-1-1-1
125, 135, 145, 155 (pr), 165 (f) 165 (pr), 175(f)

No cashout

Monday

Three rounds for time of:
20 pullups
20 dips
25 Squats