Warmup:

Heal2Toe 30’

High Knees 30’

Butt Kickers 30’

A-Skip 30’ *

B-Skip 30’ *

30 Single Unders

10 Calf Pedal in Down Dog

10 Huggers

1:00 Ski Erg

Super Squat Hip Sequence*

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.

Scaling Options:

Run -> 500M row

Dubs -> 200 Single Unders

Ski erg -> cut cals to 24/20

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded OH stretch – 1 Min per side

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

10 Over & Backs

10 Empty Bar good mornings

10 Sumo RDLs

5 Empty bar Sumo Deadlifts

5 Sumo Deadlift High Pulls

S/S/S:

Sumo Deadlift

5 X 5

Increase weight ea set

Video courtesy of The Barbell Brigade.

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.

Scaling Options:

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

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

Row -> cut distance to 400

Cool Down:

Iron Cross – 1 Min per side

Roll Out T-Spine – 2-3 min

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

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Barbell forearm mash – 1 Min per side

Thread the Needle Hold – 1 min per side

Warmup:

5 Shuttle Runs

10 Squat2Stands

10 Thoracic High Fives

10 Kneeling Lat stretch

10 Calf Pedals in Down Dog

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

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.

ATTENTION Luke AFB members!  With all the hard work we do in the gym, some days we forget to do the work to help recover and improve our range of movement.  I’m excited to announce Luke AFB’s own SSgt Haley “MIST” Jones will be running yoga classes each Thursday at the Community Commons (Bldg 700) at 0700 and 1400.  Come check her out!  Click on the above pic to go to her sign-up link.  Lastly, it’s FREE!!!

Warmup:

10 Box Step Ups

10 Spider-Man Lunge w/twist

5 Push Up to Down Dog

10 Kneeling Lat Stretch

5 Tuck Jumps

10 Over & Backs

1 Wall Walk + :10 HS Hold

2 Rope Walks – see video below, courtesy of CrossFit HQ.

WOD:

AMRAP 25:

5 Handstand Push Ups

10 Box Jumps (24”/20”)

1 Rope Climb (or 5 Strict Pull Ups)

Today is less about accumulating a ton of rounds and reps in these 25 minutes.  Rather, focus on good quality and body position in each movement.  On the Handstand Push Ups -> focus on keeping the core tight while upside down and using a good leg drive to kip up in the movement.  In the box jumps, make it a point to land as quietly as possible on top of the box (slamming on the box = shin pain). Lastly, on the rope climbs, use as little arm pull as possible.  Get the legs up as high as you can before clamping the rope between the feet, then bring your hips to the rope, then walk the hands up as high as you can, then repeat.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> High-kneel DB press (ELITE: Strict HSPUs)

Box height -> 20/16 -> as needed

Rope climbs -> Rope Walk or 5 banded pull ups or 5 Buddha Pull Ups (ELITE: Leg Less Rope Climb)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Banded Bully Stretch – 1 Min per side

Warmup:

2X:

1:00 Ski Erg

50’ suitcase carry L-arm

50’ suitcase carry R-arm

-then-

5 Down Dog to hip snap

Banded 7s*

20 Walking Lunges

Super Squat Hip Sequence**

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

Videos courtesy of Mayhem Athlete and Mobility WOD, 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).

S/S/S:

Bulgarian Split Squat

5X5 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat variation for the cycle will be the Bulgarian Split Squat. These will give you one hell of a unique tension on the legs. You’ll find little muscle groups you haven’t used in a while engaging in the movement (and likely being sore the next day).  Perform all the reps of a set on one leg before switching and then doing all the reps on the other leg.

WOD:

21-15-9*:

Devil’s Press (50/35)

Overhead Squat (95/65)

*Perform at 100’ Farmer Walk (50/35) at the end of each round

Video courtesy of CrossFit Federal Hill.

While you want to move quickly through the Devil’s Press and OHS and you want to keep a safe grip on the DBs or bar, do your best not to OVER-grip.  What I mean is sometimes when we are moving with intensity, we have a tendency to really squeeze on whatever we are holding.  Well, if you do that throughout the Devil’s Press and OHS, your grip will be shot when you try to do the farmer walks.  Don’t let go of the DBs or bar, but relax your grip as much as you safely can so you have grip left for the rest.

Scaling Options:

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

Bar weight -> 75/55-> as needed (ELITE: 135/95)

Cool Down:

Banded Bully Stretch – 1 Min per side

90/90 rotation – 2 Min

Video courtesy of The Active Life.

Warmup:

Heel2Toe 30’

High knees 30’

Butt kicker 30’

A-Skip 30’*

B-Skip 30’*

10 Hollow Rocks

10 Iron Cross

1 Rope Walk

5 Toe2Rope**

5 Push Up 2 Down Dog

2 Wall Walks

Videos courtesy of Runify and CrossFit Invictus, respectively.

WOD:

2 Sets:

800M Run

10 Rope Climbs

25 Handstand Push Ups

26:00 Time Cap

Video courtesy of CrossFit HQ.

High reps or high skills in today’s gymnastics movements.  Take the reps in manageable chunks, hit quick recoveries and get back to work!

Scaling Options:

Run -> 600M -> 1000M row

Rope Climb -> Rope Walk (ELITE: 5 Legless rope climbs)

HSPUs -> Pike Push Ups off a box or floor -> high kneel DB press @7/10 RPE

Cool Down:

Child’s Pose – 2 Min

Barbell forearm mash – 1 Min per side

Video courtesy of K-Squared Fitness.

Warmup:

2X:

:30 Jump Rope

10 Calf Pedals in Down Dog

5 Cherry Pickers

5 Push Ups

-then-

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Kipping Pull Ups (or ring row)

Barbell warmup – With an empty bar, perform 2 sets of 10 floor press

S/S/S:

Floor Press

5X5

Increase weight ea set

Videos courtesy of CrossFit HQ.

This cycle’s pressing movement takes it to the floor with our Floor Press.  Beauty of the Floor Press is it can be accomplished anywhere, and no need to have a bench.   Just a buddy to spot you!

WOD:

AMRAP 15:

8 Pull Ups

16 Am. KB Swings (55/35)

32 Double Unders

The lower rep scheme of today’s WOD may tempt you to come out of the gates super-fast.  Not a bad plan if you have the engine to maintain that high speed for 15 minutes.  If you know you’ll hit a wall by 5 min in, why not come out of the gates at a manageable pace and maintain it throughout the whole WOD?

Scaling Options:

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

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

Dubs -> 16 -> 45 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Kneeling Lat Stretch – 1 min per side

Warmup:

200M jog

10 Box Step ups

5 tuck jumps

5 MB squats

5 MB thrusters

5 wall ball shots

5 Box Jumps

S/S/S:

10 Min to work up to max height Box Jump

Video courtesy of Aspen CrossFit.

This video was from 15 years ago.  Pretty sure some of these kids went on to become Games athletes. And just like they did back then, let’s have a little fun for the first 10 minutes of class today and see how high we can get on box jumps!  Make smart increases in height as you feel comfortable and see if you can surprise yourself!

WOD:

5 Rounds for Reps:

As many Box Jumps (24/20) as possible in 1 minute

Rest 30 seconds

As many Wall Balls (20/14) as possible in 1 minute

Rest 30 seconds

Score = total reps

Videos courtesy of Artis Strength and Misfit Athletics, respectively.

Best way to hit consistent, big scores today?  Stay smooth.  On the box jumps, use the step downs as the recovery between reps, meaning as soon as my second foot is back on the ground, I should be initiating the next jump. On the wall balls, try to not leave your arms up the whole time.  Drop them as the ball is going up towards the target and bring them back up prior to the ball hitting you in the face.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

MB weight -> 14/10 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Bike

Walking lunge 25’

Inchworm 25’

Side lunge 25’ and back

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Elbow Rotations w/empty bar

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 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 2 sets @70%

%s Based on 29Jul 1RM

Video courtesy of Power Monkey Fitness.

Our Clean Complex this cycle will be a Clean Liftoff (pause right at the knee for 3 seconds), followed by a Clean, then one Jerk (split or push).  The pause in the liftoff will help teach us to keep tension as we are going from the first to second pull in the clean.  The better the tension the better our position in the clean.

WOD:

3 Sets (Every 6:00):

8-6-4*

Cal Echo Bike

Cal Ski Erg

*Females – 7-5-3

-Rest Remainder of Time-

(Score is Slowest Time)

Video courtesy of Misfit Athletics.

Short and intense! No, we’re not talking about Coach Dave.  We’re talking about how we want these sets to go.  Make you aim to finish each set in roughly 3-4 minutes.

Cool Down:

Banded overhead Tricep stretch – 1 min per side

Couch Stretch – 1 Min per side