Don’t forget! We have a Yoga class at the Community Commons (Bldg 700) at both 0700 and 1400. And…IT’S FREE!!!. Click on the above pic to go to the sign-up page!
Warmup:
1:00 Row
10 Cherry Pickers
10 Iron Cross
10 Kickers per leg
10 Hollow Rocks
5 Strict Sit Ups
10 Empty Bar good mornings
10 Sumo RDLs
5 Empty bar Sumo Deadlift
S/S/S:
Sumo Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of The Barbell Brigade.
Last time hitting our Sumo Deadlifts before we re-test our 5X5. Today, the goal is to start with a heavy set of 5, then follow that with an even heavier set of 4, then an even heavier set of 3, then an even heavier double, then finish with the heaviest single you have in you today. If that becomes a new 1RM, even cooler!
WOD:
Every 3 Min for 15 Min:
250/225M Row
20 Stick Sit-Ups
Score = Slowest Round
Video courtesy of CrossFit Saol.
Don’t sleep on those Stick Sit-Ups! They are meant to make the abs do some work!
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
Video courtesy of Runify.
WOD:
6 Rounds:
400M Run
25 Am. KB Swings (55/35)
15 Pull Ups
25 Goblet Squats (55/35)
Time Cap – 45 Min
Video courtesy of Marcus Filly.
Just know there is no rushing this workout. Settle in and know you’re going to be in it for a bit. Just focus on one piece at a time. Get through that piece and move on to the next.
Scaling Options:
Run -> 500M Row
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
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 – 6:00, do 3 sets @75%
6:00 – 12:00, do 2 sets @80%
12:00 – 18:00 do 2 set @85%
%s Based on 29 Jul 1RM
Video courtesy of Strong Bodys.
Last time hitting our Snatch Complex prior to our Oly 1RM re-test. Higher %s means keep your form on point!
WOD:
AMRAP 15:
3 Power Snatch (115/80)
6 Overhead Squats
9/7 Ski Erg
Video courtesy of Marc Pro.
Something to chew on in your nugget: your movement for a Power Snatch is the exact same as what you do for a Squat Snatch, just you are hitting the brakes way sooner as to not drop below parallel. So, all the work you just did in the Strength work should set you up for success in both the Power Snatch and OHS. In the Ski Erg, try not to get the heart rate too high.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty 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
10,9,8,7,6 (per leg)
Increase weight ea set
Video courtesy of Catalyst Athletics.
Last go at our Bulgarian Split Squats for this cycle before we re-test our 5X5. Looking at higher reps this week to work that muscular endurance. With the sets being longer, stay focused and grit through!
WOD:
40-30-20-10*:
Wall Balls (20/14)
*100’ Sled Push (2×45/1×45) and 100’ Sled Drag after each round
Videos courtesy of Stream Fitness and Team CrossFit USA, respectively.
Hope you didn’t have plans to use your legs too much after today. This will get them screaming! Stay steady on thew wall walls, and smooth and steady on the sled push and drag
Make sure you give your body the recovery it needs after today’s work! Hit SSgt Haley “MIST” Jones’ Yoga class at the Community Commons (Bldg 700, upstairs) at 0700 or 1400 today!
Warmup:
Banded 7s*
10 Thread the needle
10 Scorpions
10 Kneeling Lat stretch
High knees 30’
Butt kickers 30’
A-Skip** 30’
B-Skip** 30’
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, if doing muscle ups, one muscle up, if doing burpee to pull up, one burpee to pull up (jumping or kipping)
Videos courtesy of Mayhem Athlete and Runify, respectively. 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)
WOD 1:
For Time:
50 Push Ups
400M Run
35 Ring Dips
400M Run
20 Handstand Push Ups
-rest 5 min before WOD 2
WOD 2:
For Time:
35 Kipping or Butterfly Pull Ups
400M Run
20 Strict Pull Ups
400M Run
5 Ring or Bar Muscle Ups
Videos courtesy of CrossFit HQ.
Double WOD day for your Thursday! Think of it as a bis and tris session with some running in between. We begin in WOD 1 with a shoulder/tricep burner. Once you finish, go right into a 5 min rest before jumping into WOD 2, which will move all that blood from your shoulder and triceps to your back and biceps.
Scaling Options:
Push-ups -> to bench
Ring dips -> box or bench dips
HSPUs -> Pike Push Ups off floor or box
Muscle Ups -> Burpee to pull up (jumping or kipping)
Pull ups -> Banded strict pull ups -> Buddha Pull ups -> Ring Rows
Barbell warmup – With an empty bar, perform: 5 good mornings, 5 RDLs, 5 deadlifts, then 2 sets of 10 floor press
S/S/S:
Floor Press
10,9,8,7,6
Increase weight ea set
Video courtesy of CrossFit HQ.
Last time hitting Floor Press this cycle before we re-test our 5X5. This week’s focus is on muscular endurance. Set one should be a set where hitting that 10th rep is an effort. Make increases that will still allow you to hit all the reps each set.
WOD:
Every 3 Min for 18 Min:
5 Deadlifts (275/195)
7 Bar Facing Burpees
200/180M Ski Erg
-Score = slowest round
Time cap per round: 2:30
Video courtesy of Mayhem Athlete.
Ideally, each round should take no more than 2 minutes. That said, not looking to go on a full-on sprint to get through. Rather, make each movement as smooth as you can so the heart rate does not spike.
Scaling Options:
Bar weight -> 225/160 -> as needed (ELITE: 315/225)
While each piece of these rounds is relatively short, don’t take that as a cue to hit the sprint button. Maintain a pace in round one that you can still do in round 8.
Scaling Options:
Dubs -> 20 per round -> 60 Single Unders
Cool Down:
Calf Pedal in Down Dog – 30 per side (slow and controlled)
Your weekly reminder that you NEED to hit SSgt Jones’ Yoga class this Thursday at either 0700 or 1400 at the Community Commons (Bldg 700) on the second floor. Your body will thank you! Click on the above pic to go to the sign-up page.
Warmup:
1:00 Row
10 Inchworm 30’
Stiff-leg bear crawl 30’
Duck Walk 30’
Crab walk 30’
10 Alt shoulder taps in plank
1 Wall Walk
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 – 6:00, do 3 sets @75%
6:00 – 12:00, do 2 sets @80%
12:00 – 18:00 do 2 sets @85%
%s Based on 29Jul 1RM
Video courtesy of Power Monkey Fitness.
Last time hitting our Clean Complex this cycle before our Oly re-test. Remember to hold that tension in the 2-3 second pause in the liftoffs. With %s going up one more time, use the extra minute per round to your advantage.
WOD:
12 Min AMRAP:
3 Power Cleans (155/110)
1 Wall Walk
6 Power Cleans
2 Wall Walks
-Add 3 Power Cleans and 1 Wall Walk each Round
Video courtesy of CrossFit HQ.
Enjoy this ascending ladder AMRAP to kick off your week! For the Power Cleans today, your form should look exactly like it looked when you just did your squat cleans in the Strength piece. The only difference is where you stop. You just put on the brakes on the pull under the bar a bit sooner than you would on a squat clean.
Scaling Options:
Bar Weight -> 135/95 -> as needed (ELITE: 185/130)
