Warmup:

1:00 Echo Bike

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 Kneeling Lat stretch

10 Ring Rows

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee

S/S/S:

Snatch + Hang Snatch + Overhead Squat

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Snatch Complex this cycle.  More reps and higher %s per set means we will give you more time per set.

WOD:

14 Min AMRAP:

5/4 Cal Echo Bike

5 Pull Ups

7/6 Cal Echo Bike

10 Pull Ups

9/8 Cal Echo Bike

15 Pull Ups

Etc…Add 2 Cals and 5 pull ups each round

Score = Total Cals + Total Pull Ups

Video courtesy of Mayhem Athlete.

Today gives us a fun ascending ladder of Pull Ups and Cals on the Echo bike.  Don’t get overly excited at the first couple of sets and go too fast through the smaller number of reps and cals.  Rather, set your pace early so you can still move at the last minute of this WOD.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Foam roll T-Spine for 2:00

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

5 Inchworm push ups

5 Cobra to Down Dog

10 Squat2Stand

:30 Kneeling wrist stretch

5 Med Ball Squats

5 Med Ball Thrusters

5 Burpees

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third time hitting Front Squats this cycle.  Just like in the Clean Deadlifts yesterday, your goal should be to go heavier each set compared to the sets you did in the 3X5 week.

WOD:

30-20-10-20-30*:

Wall Balls (20/14)

*15 Burpees between each round

Video courtesy of WOD Prep.

How well you get through the burpees will determine how much gas is in the tank for the Wall Ball., Be proficient getting through the burpees so you are not too blown up when going into the next set of Wall Balls.

Scaling Options:

MB weight -> 14/10 -> as needed

Burpees -> Up/Downs

Cool Down:

Banded Quad Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per leg

Warmup:

200M run

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

1:00 Ski Erg

10 Over & Backs

A-Skip 30’*

B-Skip 30’*

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

Video courtesy of Runify

S/S/S:

Clean Deadlift

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

We continue our Clean Deadlift work this week.  Total reps per set drop to 3, so aim to go heavier than the 3X5 week.

WOD:

In 3 Min, complete:

400M Run

Max Cals, Ski Erg

-rest 1 min between rounds-

-Repeat for 4 Rounds-

Score = Total Cals

Video courtesy of WOD Prep.

Your goal should be to have 1:00 to :40 of time to get some Ski Erg Cals in.  That means hit the run with a good pace, but not a sprint.  Getting there as fast as you can does you little good if you are too winded to go right into the Ski Erg.  Keep a deliberate pace that will allow you to go from one movement to the next with no rest.

Scaling Options:

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Pigeon Pose on Box – 1 min per side

Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab Walk 30’

10 Ring Rows

Lat stretch on rig 30 sec per side – See video below, courtesy of Harbor Park CrossFit

Barbell Warmup – With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean (mid-thigh), Power Clean from shin

WOD:

“Hotshots 19”

Pic courtesy of Outlier CrossFit

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 M Run

On June 30, 2013 we tragically lost 19 members of the Granite Mountain Hotshot Crew to the Yarnell Hill Fire. On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.

Hear what this event meant to the families, friends, and members of the community who came out to support the cause (video courtesy of CrossFit HQ).

The Combat PT Tent will run this WOD from 0600-0900.  We’ll have RX’d version and scaled versions available. Please come out and honor the fallen.

Scaling Options:

Air Squats -> to depth

PC Weight -> 115/85 ->95/65 ->75/55

Strict Pull Ups –> Buddha Pull Ups

Run -> 500M row -> 2 Min of cardio

Cool Down:

Iron Cross – 1 Min per side

Banded lat stretch – 1 min per side

Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

Seal Walk 30’

5 Cobra to Hip Snap

5 Push ups on top of DBs*

5 light DB deadlifts

10 light DB bench press

10 Scorpions

Video courtesy of OPEX Fitness

S/S/S:

Dumbbell Bench Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our DB Bench Press this cycle.  With our working sets dropping to 3, aim to go heavier this time around than you did in the 5X5 week.

WOD:

10-9-8-7-6-5-4-3-2-1*:

Burpee Deadlift (50/35)

*30 Double Unders at the end of every round

Time Cap: 15 min

Video courtesy of Mayhem Athlete.

Make sure once your feet land as you come out of the burpee, set your back so you are able to deadlift without rounding the back.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Dubs -> 15 per round -> 45 Single unders

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Scorpion Pose – 1 Min per side

Warmup:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

10 Kickers per leg

10 Kneeling Lat Stretch

10 Med Ball deadlifts

5 MB front squats

5 Wall Ball Shots

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

WOD:

In 2:30, complete…

12/9 Cals Echo Bike

10 Chest2Bar Pull Ups

Max Reps Wall Balls (20/14)

-Rest 2:30-

Repeat for 5 Rounds

Score = Total Wall Balls

Goal = 100+ reps

Video courtesy of Train FTW.

So, let’s address the elephant in the room. Yes, today’s WOD calls for Chest2Bar Pull Ups.  No need to stress.  If you are efficient at pull ups, the only change should be just a slight extra pull back of your elbows at the top of a kipping pull up.  If you don’t have Chest2Bar, scale properly to help improve your performance towards getting them. Scaling is not a bad word.  It means you are putting in the work to improve.

Scaling Options:

Chest2Bar -> Chin-above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Bar Muscle Ups)

MB weight -> 14/10 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 1 Min per leg

Warmup:

200M jog

10 Cobra to Down Dog

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

10 Box Step Overs

A-Skip 30’ *

B-Skip 30’ *

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat, Press, Push Press, Push Jerk, Split Jerk

Video courtesy of Runify

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 4:00, do 2 sets @60%

4:00 – 8:00, do 2 sets @65%

8:00 – 12:00 do 2 sets @70%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Second go at our Clean Complex for this cycle.  %s go up a bit, so keep the core engaged and really push that ground away from you!

WOD:

16 Min AMRAP:

400M Run

30 Ab-Mat Sit Ups

20 Box Jump Overs (24”/20”)

Video courtesy of Mayhem Athlete.

Think of the run as almost the recovery part of your rounds.  This doesn’t mean have a leisurely pace, but shake out the arms and legs as you go through the 400M so you are primed and ready to attack the sit ups and box jump overs.

Scaling Options:

Run -> 500M Row

Sit -ups -> feet anchored

Box height -> 20/14 -> as needed

Box jump overs -> box step overs

Cool Down:

Cobra Pose – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

10 Banded Good mornings

Walking Lunge 30’

10 Iron Cross

10 Glute Bridges

10 Squat2Stand

50’ empty sled push

10 empty bar RDLs

50’ light sled push

3X5 deadlift (build in weight)

WOD:

Partner WOD

In Teams of 2, For Time:

80 Deadlifts, 135/95

Sled Push, 4X 45/25# plates, 100′

60 Deadlifts, 185/125

Sled Push, 3X 45/25# plates, 150′

40 Deadlifts, 225/155

Sled Push, 2X 45/25# plates, 200′

20 Deadlifts, 275/185

Sled Push, 1X 45/25# plate, 250′

Split Deadlifts as needed.

Split sled push in 50′ increments

Videos courtesy of MisFit Athletics and Stream Fitness, respectively.

Let’s get some teamwork in to start our week! Talk with your partner and have a good game plan for how you want to break up the deadlifts.  Also, have the weights you plan on adding to the bar close by so the adjusting the bar doesn’t take a long time.  Have a nice 25’ area set up for your sled push so you can do a quick down and back with the sled before tagging off to your partner.

Scaling Options:

Bar weight -> as needed. Start at roughly 35% of your 1RM in the set of 80, and finish at roughly 75% of your 1RM in the set of 20.

Sled weight -> as needed

Cool Down:

Iron Cross – 1 Min per side

Banded Quad Stretch – 1 Min per side

Warmup:

1:00 Jump Rope

10 Calf Pedals in Down Dog

:30 Kneeling Wrist Stretch

10 Kickers per leg

A-Skip 30’*

B-Skip 30’*

10 Calf Pedals in Down Dog

Super Squat Hip Sequence – See video below.

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats

Videos courtesy of Runify and Mobility WOD, respectively.

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second go-around of Front Squats this cycle.  Your goal should be to go heavier each set compared to the sets you did last time.

WOD:

In 4 Min, complete:

400M Run

50 Double Unders

-repeat for a total of 4 Rounds

Video courtesy of WOD Prep.

This is straight up grind, ladies and gentlemen.  Aim to go straight from running right into your dubs.

Scaling Options:

Run -> 500M row

Dubs -> 35 -> 20 -> 1:00 of attempts -> 100 Single Unders (ELITE: 100 Double Unders per round)

Cool Down:

Banded Quad Stretch – 1 Min per side

Calf Pedal in Down Dog – 30 per leg

Warmup:

2X:

5 Inchworm push ups

10 Squat2Stands

10 Cossack Squats

10 Kneeling Lat Stretch

10 Scorpions

-then-

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or ring rows

WOD:

25 Min AMRAP:

3 Wall Walks

7 Pull Ups

21 Wall Balls (20/14)

Video courtesy of Misfit Athletics.

Remember, this is a 25 Min AMRAP, so coming out of the gates on fire will likely do more damage than good.  Rather, start with a pace at minute 1 that you can still do at minute 24.

Scaling Options:

Wall Walks -> to distance -> Off box -> Inchworm Push Ups (ELITE: 25’ HS Walk)

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

MB weight -> 14/10 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side