Warm Up:

200 Rope contacts

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Burgener W/U*

* Two angles of Sage Mertz hitting the Burgener WU

And:

Video Courtesy of: CrossFit Weightlifting Trainer Course

S/S/S:

Snatch w/2 sec pause at bottom of knee

2X75%, 2×80%, 1×85%

WOD:

“GRIFF”

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433.

Do this WOD on the track

Cool Down:

Calf stretch of poll x 3 min per

Warm Up:

Partner med ball W/U*

Inchworm length of white box

15 Sit Ups

Spiderman lunge length of white box

10 kip swings

* Pair up (if class has odd number of athletes, can do this w/three people in a triangle) stand about 10’ away from each other and do 10 passes (per person) back and forth of: Chest passes, side throw (face the partner, feet straight ahead and twist torso to one side then toss ball. Do 5 per side), granny shot, wall ball shot.

WOD:

25 Min AMRAP:

12 KB Swings (70/53)

18 GHD Sit Ups

24 Wall Balls (20/14)

30 Toe2Bar

On the GHD sit up, …

Video Courtesy of: Rogue Fitness

Scaling:

KB -> 53/35 ->35/25

WB -> 14/12

T2B -> K2E -> hanging knee raise

Cool Down:

Cobra to downward dog x20

Roll out quads – 20 passes

Warm Up:

15 Cals on Assault or 20 on Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

10 kip swings

Prior to WOD, BB warm up*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from above the knee, squat clean from shin

S/S/S:

Floor Press

3X5

Increase weight ea set

Video Courtesy of: CrossFit®

Again, second time hitting the floor press, so make sure you stay safe, hold the bottom for a 2-sec pause, then jam the weight up! Less sets than 5X5, so go heavier.

WOD:

EMOM for 15

Min 1 – 2 Squat Cleans (205/145)

Min 2 – Max Unbroken Pull Ups

Min 3 – 80yd Shuttle Run (20 yd down and back x 2)

Score = Highest unbroken pull up set

*must meat rep/weight reqs of other sections to count as RX

Scaling:

Squat Clean -> shoot for 80% of 1RM

Pull Ups -> Supine Ring Rows

Cool Down:

Reverse Hyperextensions – 4X20

Banded Bully Stretch – 2 min per side

Warm Up:

50 Single Unders

10 kickers per leg

10 Russian Baby makers*

Walking lunge w.hands OH 30’

20 L-leg SUs

20 R-leg SUs

10 push ups

10 arm circles

Barbell w/u**

* Russian Baby Makers – also known as Squat2Stands –

Video Courtesy of: InvictusFitness

** w/empty bar, three reps of: dip/shrug, dip/shrug. High elbows, high hang power clean, strict press, power clean from top of knee, push press, PC from shin, push jerk

WOD:

5 Rounds for Time:

10 Power Clean & Jerk (135/95)

20 Plate OH walking lunges(45/25)

40 Double Unders

On the OH walking lunge, make sure you keep your arms locked out.

Scaling:

C&J -> As needed

OH walking lunge -> 25/15

DUs -> DU attempts through 40 rope contacts -> 40 Penguin Jumps

Cool Down:

Couch stretch x 2 min per side

Heel cord mash x 2 min per side

Warm Up:

500M Row

10 Bow to Bends

10 back roll to V-sit

10 cherry pickers

Walking kicks 30’

Twisting push up x10

2 wall walks

2X10 empty bar RDLs

S/S/S:

Deadlift w/2 sec pause at bottom of knee

3X5

Increase weight ea set

Second time hitting the pause deads. Remember, don’t lose tension while holding for the two count. Keep EVERYTHING tight, and don’t dip back down prior to finishing the rep. With less sets this time, aim for heavier weight than when you did 5X5

WOD:

12 Min AMRAP:

5 Strict HSPU

10 Ring Dips

15 Hand Release Push Ups

20 Burpee Box Jump Overs (24/20)

Scaling:

HSPU –> W/1 ab mat under head -> Pike Push ups

Ring dips -> Stationary Dips

BBJO -> 20/16

Cool Down:

Tricep mash on bar – 2 min per arm

Banded tricep stretch – 2 min per side

Hang from pull up bar – 3 min

Warm Up:

200 Rope contacts

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Bergener W/U*

WOD:

“CrossFit Total”

3 attempts at 1RM in

Press

Deadlift

Back Squat

For all the lifters out there, this is your day. Remember to evenly split remaining time after w/u for the three lifts. Let folks know they have “x” amount of time to get 3 attempts in. Weight-wise, first attempt should be something in the 85-90-95% range of their 1RM (something you KNOW you can hit), second attempt right at or just slightly above their current 1RM (Something your SHOULD be able to get), and last attempt should be what they hope will be their new 1RM (Something you HOPE to get)

Cool Down:

If it hurts, roll it out.

Warm Up:

200M run w/med ball

10 Air squats w/med ball

10 wall ball shots

Inchworm length of white box

10 kip swings on rings

S/S/S:

Back Squat w/2 sec pause at bottom of knee

5X5

Increase weight ea set

WOD:

4 Rounds:

4 Ring Muscle Ups

12 Cals Ski Erg

8 Alt Pistols

16 Cals on assualt bike (24 on Airdyne)

If there are more athletes than ski ergs, stagger heats. Reason for the cal difference in the assault bike and air dyne is the tension each gives differs.

Scaling:

MUs -> Burpee 2 C2B pull up ->Burpee 2 chin above Pull up -> Burpee to jumping pull up

Pistols -> banded*

For the banded pistol, set at hip height so when you sit back, you’re sitting in the band to assist on the pistol. If that is too easy, set band further down until it becomes challenging

Video Courtesy of: InvictusFitness

Cool Down:

Doorway stretch x 2 min per side

Roll out quads and hams – 30 passes per body part per leg

Warm Up:

10 Cals on Assault or 15 on Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

BB warm up*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from above the knee, squat clean from shin

WOD:

“Bowen”

3 rounds for time of:

Run 800 meters

7 Deadlifts (275/195)

10 Burpee Pull-ups

14 (7 each arm) single arm kettlebell thrusters (53/35)

20 box jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Scaling:

Run -> 1K Row

DLs ->weight as needed(should be able to do 1rst round unbroken)

Burpee Pull Up -> Burpee Jumping Pull up

KB -> as needed

BJ -> 20/16

Cool Down:

Reverse Hyperextensions – 4X15

Banded Bully Stretch – 2 min per side

Warm Up:

50 Single Unders

10 kickers per leg

10 Russian Baby makers*

Duck walk 30’

20 L-leg SUs

20 R-leg SUs

10 push ups

10 arm circles

Barbell w/u*

* Russian Baby Makers – also known as Squat2Stands:

Video Courtesy of: InvictusFitness

S/S/S:

Squat Clean w/2 sec pause at bottom of knee

2×70%, 2×75%, 1X80% +1 Jerk at the end of every set

Based off 1RM from 6Apr

Just like with our other moves this cycle, the pause will be right under the knee. Don’t lose tension once in position.

Video Courtesy of: Catalyst Athletics

WOD:

14 Min EMOM

Odd min – 15 Cal Row

Even Min – 30 Double Unders

For the row, full leg drive and a hard pull at the end every stroke will win the day. On dubs, find a rhythm

Scaling:

DUs -> Attempts through 25 rope contacts -> Penguin Jumps

Cool Down:

Couch stretch x 2 min per side

Heel cord mash x 2 min per side

Warm Up:

400M run

Broad Jump 30’

10 Cherry Pickers

Spiderman lunge 30’

Inchworm 30’

Thoracic high fives x 5 per side

10 kip swings

KB practice

S/S/S:

10 Min to Find Max Height in Box Jump

Rest 5 Min before starting WOD

Video Courtesy of:cfskvideo

Who doesn’t love going for max height on the box jump?! BE safe. Take moderate jumps in height. And here’s something to think of. Going for max height box jump and doing a squat clean employ similar moves. You go from a very powerful hip extension to a very fast drop to the bottom of a squat (with the jump, the quicker you bring your feet up AFTER full extension, the quicker you can land on the box)

WOD:

16 Min AMRAP:

15 Kettlebell Swing (70/53)

10 HSPU

5 Chest2Bar Pull ups

As with other AMRAPS, the key is to keep yourself moving. Don’t come out of the gate too quick or you’ll be sucking wind early.

Scaling:

KB – As needed

HSPU –> 4 Wall Walks per set -> HS to slow negative (do 5 reps per set)

C2B –> Chin Above -> Jumping Pull Up

Cool Down:

Handstand Walk – 5 attempts @ max distance (if you can’t HS Walk, go for Max time unbroken in HS Hold)

10 min mobility work on Neck/T-spine

For those still new at HS walk, here is a good progression to try…

Part 2:

Video Courtesy of: Carl Paoli