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!

Scaling Options:

Stick Sit-Ups -> Ab-mat Sit Ups

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min

Warmup:

Heal2Toe 30’

Side Lunge 30’

High Knees 30’

Butt Kickers 30’

A-Skip 30’ *

B-Skip 30’ *

10 Spider-Man lunge w/twist

10 KB deadlifts

10 Russian Swings

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)

V-Ups -> Alt V-Ups -> Sit Ups

KB weight -> 35/25 -> as needed (ELITE:  70/55)

Cool Down:

Kneeling Lat Stretch – 1 min per side

90/90 Stretch – 2 Min

Video courtesy of The Active Life.

Warmup:

1:00 Ski Erg

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass Thrus

10 PVC Around-the-worlds

5 PVC Overhead Squats

5 PVC Drop Snatch

1:00 Ski Erg

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.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged.

Here is your weekly reminder to sign up for Thursday’s Yoga Class at the Community Commons (Bldg 700) at either 0700 or 1400

Warmup:

10 Box step ups

10 Hollow Rocks

5 Cobra to Hip Snap

10 Med ball Squats

5 box jumps

10 Spider-Man Lunge w/twist

5 Inchworm Push Ups

2 burpee box jump overs

1 Wall Walk

:10 Handstand Hold

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

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

S/S/S:

Every 2 Min for 10 Min:

3 Wall Walks

10 Hollow Rocks

Video courtesy of CrossFit HQ.

Don’t rush through the Wall Walks.  Rather, take the time you need to make them as proficient as possible.

WOD:

3 Rounds:

10 Burpee Box Jump Over (24”/20”)

12 Handstand Push Ups

15 Toe2Bar

Time Cap: 17 Min

Video courtesy of Mayhem Athlete.

Stay steady in the Burpee Box Jump Overs so your heart rate doesn’t get too high.

Scaling Options:

Wall Walks -> to scaled distance -> Inchworm Push Ups

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off bench or box -> high-kneel DB press

Toe2Bar -> 1-Leg Alt Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Toe2Rig

Cool Down:

Banded Bully Stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

2X:

50’ empty sled push

50’ empty sled drag

5 med ball squats

5 med ball thrusters

10 Alt Lunge

-then-

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

Scaling Options:

MB weight -> 14/10 -> as needed

Sled weight -> as needed (ELITE:4X45/3X45)

Cool Down:

Couch Stretch – 1 Min per side

Banded hamstring Stretch – 1 Min per side

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

Run -> 500M row

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Doorway Stretch – 1 Min per side

Warmup:

1:00 Ski erg

10 Line-facing hops

5 Inchworm push ups

10 Banded Good mornings

10 Spider-Man Lunge w/twist

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Bow2Bends

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 10^th 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)

Bar facing burpees -> burpee to bar step over

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

:30 Single Unders

10 Spider-Man Lunge

10 Calf Pedal in Down Dog

:30 high-jump single unders

10 Side Lunges

1:00 Echo Bike

:30 Double under attempts

10 Calf Pedal in Down Dog

WOD:

8 Rounds:

40 Double Unders

12/10 Cal Echo Bike

Video courtesy of MisFit Athletics.

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)

Barbell mash on quads – 1 Min per side

Video courtesy of Men’s Health

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)

Wall Walks -> to distance -> inchworm push up

Cool Down:

Banded Bully Stretch – 1 Min per side

90/90 rotation – 2 Min

Video courtesy of The Active Life.

Warmup:

200M Jog

10 Air Squats

10 Soldier Kicks

10 Cossack Squats

10 Alt Toe Touch

10 Pushup 2 Downward Dog

10 Kneeling Lat stretch

Barbell warmup – With an empty bar, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk

S/S/S:

EMOM 10:

Min 1 – 2 burpee/2 Thrusters

Min 2 – 2 burpees/2 Sumo Deadlift High Pulls (SDHP)

Min 3 – 2 burpees/2Push Jerks

Min 4 – 2 burpees/2 Overhead Squats (OHS)

Min 5 – 2 burpees/2 Front Sq

Do min 1-5 w/empty bar.  Add weight on min 6 for the rest of the minutes

WOD:

Pic courtesy of American Gold Mothers Inc.

“Air Force WOD”

For Time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squat (95/65)

*4 Burpees at the top of each minute, to include the start of the WOD

Compare to 20230918

Video courtesy of The CrossFit Games.

Since today is the Air Force’s birthday, we revisit a benchmark WOD that first made its appearance at the 2010 CrossFit Midwest Sectional event (Sectionals were the precursor to today’s CrossFit Open).  The key to the one is fast barbell cycling on the reps and getting fast burpees out of the way quickly to get back on your bar.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Cool Down:

Oly Wall Sit – 2 Min

Thread the Needle Hold – 1 Min per side