Don’t forget, this Thursday in the Community Commons, SSgt Haley “MIST” Jones will be running her Yoga class at 0700 and 1400. Add this to your weekly routine and watch the body recover quicker! Click the poster for the link to sign up.
Warmup:
1:00 Echo Bike
Walking Lunge 30’
Heel2Toe 30’
Side lunge 30’ ad back
10 Bow to Bends
1:00 Ski Erg
10 Over& Backs
10 Huggers
WOD:
Every 5 Min for 30 Min, complete:
18/15 Cal Echo Bike
15/12 Cal Ski Erg
Score = Total work time
Time cap per set – 4:30
Video courtesy of Train FTW.
The goal should be to finish each set in 4 minutes of less.
Scaling Options:
If you are not able to finish the required cals in 4:30 in any given round, reduce cals
5 Toe2Rope – See video below, courtesy of CrossFit Invictus
Pull up warm up – On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows
Barbell warm up – With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thruster
WOD:
“31 Heroes”
31 Min AMRAP w/partner:
Partner A performs AMRAP of…
8 Thrusters (135/95)
6 Rope Climbs
11 Box Jumps (30/24)
While Partner B runs 400M w/ Med Ball (20/14)
Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900. The WOD is open to everyone.
Super Squat Hip Sequence – see video below,courtesy of Mobility WOD
Barbell warmup – With an empty bar in snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hangs power snatch, OHS. Then put the bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split squat
S/S/S:
Bulgarian Split Squat
3X5 (per leg)
Increase weight ea set
Videos courtesy of Catalyst Athletics.
Second go at our Bulgarian Split Squats for this cycle. Hope your legs have recovered since the last time. As a reminder, perform all the reps of a set on one leg before switching and then doing all the reps on the other leg.
WOD:
AMRAP 12:
50 Double Unders
12 Snatch Deadlifts (95/65)
9 Hang Power Snatch
6 Overhead Squats
Want to take a second to talk about the Snatch Deadlift in today’s workout. With the weight being a manageable load, make sure you don’t let your body get folded over going through these reps. Keep the back flat, core tight, and eyes forward while doing these.
Barbell warmup – With an empty bar, perform 2 sets of 10 floor press
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).
S/S/S:
Floor Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Second time hitting Floor Press this cycle. With the work sets dropping to 3, aim to make the first working set heavier than the third working set from last time.
WOD:
10 Rounds for Time:
10 Hand-Release Push-Ups
10 Toes2Bars
Video courtesy of Stream Fitness.
Avoid getting soft in the mid-section when you release your hands at the bottom of these push-ups. You don’t want to turn these into snake push-ups.
Programming Note: The Combat PT Tent will run the “31 Heroes” WOD this Friday from 0600-0900
Warmup:
2:00 Row
-then-
2X:
10 light KB deadlifts
5 Russian Swings
5 Med ball front squats
5 med ball thrusters
10 Hollow Rocks
-then-
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
S/S/S:
Clean Liftoff + Clean + Jerk
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 2 sets @75%
%s Based on 29Jul 1RM
Video courtesy of Power Monkey Fitness.
Second time hitting our Clean Complex this cycle. Make the pauses at the top of the liftoff 2-3 seconds. Again, make sure you do not lose tension when holding the pause on the Lift-offs.
WOD:
For Time:
50 Am. Kettlebell Swings (55/35)
30 Wall Balls (20/14)
20 Med Ball Sit Ups (20/14)
30 Wall Balls (20/14)
50 Am. Kettlebell Swings (55/35)
Video courtesy of Matthew Stevens.
For the Med Ball sit ups, make sure you finish the rep with the med ball over your head at the top of the sit up.
Videos courtesy of Runify and Mobility WOD, respectively.
WOD:
Partner WOD
4 Rounds For Time:
400M Run (together)
100 Double Unders*
30/24 Cal Ski Erg*
*One partner works on dubs while other partner works on Ski Erg. Partners can switch positions as needed until both cals and reps for the round are completed.
Time Cap – 30 Min
Video courtesy of CrossFit HQ.
Today we have a sweet partner WOD where both of you are continuously moving. The 400M run is done together, so the pace should be set by the slowest member. When you both come in from the run, one partner will begin double unders and one will begin the cals on the ski erg. You can each stay on the same movement the while time or switch positions as often as needed. The round ends when both the cals on the ski erg and the double unders are complete. IF one partner finishes all the dubs before the cals on the ski erg are complete (or vice versa) then one partner rests while the other works until both movements are complete.
Rounding out our new strength cycle will be our pulling movement, the Sumo Deadlift. Always a good additional movement to build great back and posterior strength, the Sumo Deadlift will hit different than the traditional deadlift. You’ll get more hip and full leg work in this one.
WOD:
For Time:
500M Row
30 KB Sumo Deadlift High Pulls (55/35)
45 Am. KB Swings
500M Row
30 Dual DB Deadlifts (50/35)
15 Devil’s Press
500M Row
Time Cap – 18 Min
Videos courtesy of WOD Star, CrossFit HQ, and CrossFit Federal Hill, respectively.
Today you’re REALLY going to want to do the mobility afterwards (or the yoga class at the Community Commons, click here to sign up), otherwise, walking upright may be an issue. Since you just came off of Sumo Deadlifts in the strength piece, continue using hips as much as you can in the SDHPs. On the Dual DB deadlifts, only one head of each DB needs to make contact with the ground.
Another reminder to set aside some time on Thursday for yourself and attend the Yoga class at the Community Commons (Bldg 700) at either 0700 or 1400. Click on the above pic to go to the sign-up page. You can thank me later!
Warmup:
2X:
10/8 Cal Echo Bike
5 Inchworm Push Ups
10 Shoulder Taps in plank
10 Over & Backs
-then –
2X 7 Empty bar push press
S/S/S:
EMOM 8:
Odd – 10 Push Press @5-6/10 RPE
Even – :30 Echo Bike @ med pace
The weight on the push press should feel like if you had to, you could probably pound out another good 7-8 reps. This and the :30 bike intervals are more of an extension of the warmup and prepping us for the WOD
WOD:
10 Rounds for Time*:
2 Wall Walks
10 Hang Power Cleans (95/65)
*Cash-Out 50/40 Cal Echo Bike
Time Cap – 22 Min
Video courtesy of CrossFit HQ.
This one could get spicy if your Wall Walks are not on point. Would suggest to initiate the wall walk, get into a down dog position before moving the feet onto the wall.
Scaling Options:
Wall Walks -> to scaled distance -> Inchworm push ups
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, Snatch Pulls from mid shin, Squat Snatch from mid shin
S/S/S:
2 Snatch Liftoffs + Snatch
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 2 set @70%
%s Based on 29 Jul 1RM
Video courtesy of Strong Body Training.
Our Snatch Complex for this cycle will consist of two Snatch Liftoffs (w/a 2-3 sec pause right above the knee) and one Snatch (preferably a Squat Snatch). The point of the pausing Snatch liftoff is to teach us to maintain tension after our initial lift from the ground. Ensure your shoulder blades stay locked back and your torso rigid in that pause.. Reset at the bottom after each movement.
WOD:
In 3 Min complete:
10 Shuttle Runs*
10 Alternating DB Snatch (50/35)
-repeat for 5 rounds
Time cap per round – 2:30
Score = slowest time
*1 Shuttle Run = 25’ down + 25’ back
Videos courtesy of Mayhem Athlete and CrossFit Invictus, respectively.
For the Shuttle runs, make sure you start behind the ling at the beginning. Make sure that both feet and one hand make contact with the ground past the far line before heading back. When you finish your last run, the hand does not need to touch the ground. On the Alternating DB Snatch, make sure the free hand stays off the body.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Shuttle Runs -> cut reps to 8
Cool Down:
Banded Overhead Stretch on Med Ball – 2 Min
90/90 Stretch – 2 min
Videos courtesy of Barbell Shrugged and The Active Life, respectively.
Joint Strike CrossFit 