Warmup:

Grab light plate

2Rounds:

10 Plate Ground2OH

10 Plate OH Walking Lunge

10 Steps with plate locked out OH

Then…

10 Huggers

10 Over & Backs

2X 5 empty bar press

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our second time hitting Strict Press.  Again, set the feet shoulder distance, knees locked out, ribs tucked in, and elbows down and in front of the bar prior to pressing.  Prior to the start of the press, squeeze your butt.  This will help keep the legs locked out.  Any bounce in the knees makes this a Push Press, which is not the goal this cycle.   This week, the sets are fewer than the 5X5 week, so look to go heavier!

WOD:

For Time*:

21-18-15-12-9:

Dumbbell Strict Press (35/25)

*After Each Round:

100M OH Plate Carry (25/15)

Video courtesy of NorCal Strength & Conditioning.  For the Oh plate walk, stand with feet hip width apart, Drive Plate overhead locking out elbows achieving Full Flexion of the Shoulders, Keep Midline Tight by squeezing abs and glutes, Walk Forward with Plate Overhead.  Don’t let the lighter DBs fool you.  This one WILL tax your shoulders.  Maintain that good locked out position in the OH plate carry!

Scaling Options:

DB weight -> 25/20 -> as needed

Plate weight -> 15/10 -> as needed

Cool Down:

Thread the needle Hold – 2 X 1 min per side

Childs Pose – 2 Min

Warmup:

30’ High Knees

30’ Butt Kickers

30’ Side Shuffle

30’ Inchworm

30-second downward dog

Burgener Warmup: Videos courtesy of the CrossFit weightlifting Seminar Staff.   Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position..

WOD:

AMRAP 3:

200M Run

15 Burpees

Max Power Snatch (75/55)

rest 3 minutes

AMRAP 3:

150m Run

12 Burpees

Max Power Snatch (95/65)

rest 3 minutes

AMRAP 3:

100M Run

9 Burpees

Max Power Snatch (115/80)

rest 3 minutes

AMRAP 3:

50M Run

6 Burpees

Max Power Snatch (135/95)

Scaling Options:

Run -> 250/175/125/75M Rows, respectively -> 1min/45sec/30sec/15sec cardio, respectively

Bar weight -> as needed, as long as there are 3 weight jumps in the WOD.  Last set should be around 70-70% of Power Snatch 1RM

Cool Down:

Banded overhead Stretch – 2 Min per side

Cobra hold – 1 Min per side

Warmup:

200M jog

30’ Spider-man Lunge

30’ Inchworm

30’ Side lunge

30’ Crab walk

10 Twisting Push ups

Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Jumping Pull Ups with slow negative, Strict Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Squat Clean from Mid Shin, Press, Push Press, Push Jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

 3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Second time this cycle, doing the 3-Position Clean complex.  The Squat Clean will come from the floor, right below the knee, and above the knee.  Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push). Your %s go up, so utilize the Hook Grip to keep from dropping the bar.

WOD:

“Strict Nicole”

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

Today is a “strict” version of a classic CrossFit Benchmark, “Nicole”.  The way it works, after your first 400M run, you do as many unbroken Strict Pullups as possible.  As soon as you have to come off the bar, you go into another 400M run.  This order will continue for the whole 20 min.  Score will be total strict pull ups.

Scaling Options:

Run -> 500M row -> 100 Double unders -> 2Min of cardio

Strict Pull Ups -> Buddha Pull Ups -> Table Rows

Cool Down:

Kneeling lat stretch – 1 Min per side

Saddle Pose – 2 Min   

Warmup:

Grab light KB

2X through…

100M Suitcase walk in L-hand

100M Suitcase walk in R-hand

5 KB Deadlifts

5 Russian Swings

5 American Swings

5 Goblet Squats

Then…

10 Spider-man to Samson

WOD:

5 Rounds:

1 Minute Max Reps,  American Kettlebell Swings (53/35)

1 Minute Max Reps, Reverse Lunges (Bodyweight)

1 Minute Max Reps, Goblet Squat (53/35)

1 Minute Rest

Score = Total Reps

There is no break between the minutes, so would suggest getting ready to transition right around when there is 5-10 seconds left per minute…except when doing Goblet Squats.  That next minute is rest, so go until the end.

Scaling Options:

KB weight -> 35/25 -> 25/15 -> As needed

Cool Down:

Couch Stretch – 2 Min per side

Roll out T-spine – 2 Min

This year, we are doing things just a bit different for our 31 Heroes Challenge.  This year, it will only be open to Active Duty, Guard, and Reserve personnel, but we will need judges (safety measures and masks will be provided), so please contact Sherri at the Combat Pt Tent to volunteer.  As we get closer, we’ll reveal the WOD, but it WILL be a Team of 2 WOD.

Warmup:

50 Single Unders

10 Bow2Bends

10 Spider-man Lunge

25 Double Unders

10 Thoracic High Fives

Duck Walk 30’

Crab Walk 30’

10 PVC pass thrus

10 PVC OHS

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our second time hitting Overhead Squat this cycle.  Again, the more comfortable you get squatting with weight over your head, the more comfortable the Squat Snatch becomes.  The better your Squat Snatch, the more weight you can do in the Squat Snatch, making you overall stronger and more fit!  Keep the arms fully locked out, and armpits facing forward throughout this lift.  This week, the sets are fewer than the 5X5 week, so look to go heavier!

WOD:

Every 2 Min for 8 Min, complete:

200M Run

Rest 2 Min, then…

Every 2 Min for 8 Min, complete:

75 Double Unders

The goal of this one is each round should be just about an even work-to-rest ratio.  If it isn’t even, don’t sweat it.  Just stay the course and hit the required number every time.  If you end up coming up short in a given round, the next round, scale back.

Scaling Options:

Run -> 250M row -> 1 Min Cardio

DUs -> 75 Penguin Hops ->150 Single Unders

Cool Down:

Calf stretch – 2X1 Min per side

Oly Wall Stretch – 2 Min

Warmup:

400M Jog

10 Pushup2Downward Dog

10 Spider-man Lunge

10 Box Step Overs

10 Knee hugger to hip opener

3 Burpee box jump overs

Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Jumping Pull Ups, Jump to Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

WOD:

For Time:

30′ Burpee Broad Jump

25 Box Jump Overs (24/20)

20 Alt Pistols

15 Hand Release Push Ups

10 Burpee Kipping Pull Ups

5 Muscle Ups (Bar or Ring)

10 Burpee Kipping Pull Ups

15 Hand Release Push Ups

20 Alt Pistols

25 Box Jump Overs

30′ Burpee Broad Jump

Video courtesy of Train FTW.  Demo of the Burpee to Kipping Pull Up.  Follow the set-up and execution mentioned here.

Today is a nice Up-and-down-The-Mountain to finish off the week!

Scaling Options:

Box height -> 20/16 -> as needed

Pistols -> banded* ->to box** (videos courtesy of Invictus Fitness and Max-Level Fitness, respectively)

Burpee Kipping Pull Ups -> Burpee Jumping Pull Up (video courtesy of State of Fitness) -> 10 burpees and 10 ring rows

Muscle Ups -> Burpee to kipping pull up -> Burpee to Jumping Pull Up -> 5 Push ups and 5 ring rows

Cool Down:

Lat stretch – 1 Min per side

Child’s Pose – 2 Min

Warmup:

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

Prior to WOD, Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Press, Push Press, Push Jerk

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our Pulling movement for this cycle will be the Sumo Deadlift.  As you see in this video, wind up the hips in set up, then the second the back is flat and the shins touch the bar, lift!

WOD:

15 Min AMRAP:

200M Run

15 Power Cleans (135/95)

10 Jerks (135/95)

On your last Power Clean, feel free to go right into your Jerks.  Goal is to do the Jerks unbroken (so you don’t have to do extra cleans getting the weight back up to the shoulders).

Scaling Options:

Run -> 250M row or 1 Min cardio

Bar weight -> 115/80 -> 95/65 -> as needed

Cool Down:

Cherry Picker hold – 2 Min

Video courtesy of PhysicalCompany.  For the Cherry Picker or Standing Wide Leg Fold stretch.

Roll out posterior chain

Warmup:

200M jog

30’ Spider-man Lunge

30’ Inchworm

30’ Side lunge

30’ Crab walk

10 Twisting Push ups

2 Wall Walks

Pull Up warmup: 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.  If doing table rows, practice table rows

Pic courtesy of Premier CrossFit

WOD:

“LEGION 8”

8 Rounds For Time

8 Thrusters (75/55)

8 Chest-to-Bar Pull-Ups

8 Clapping Push-Ups

8 Power Snatches (75/55)

8 Knees-to-Elbows

8 Sumo Deadlift High-Pulls (75/55)

8 Handstand Push-Ups

8 Toes-to-Bar

Then 800 M Run

Scaling Options:

Bar weight -> as needed

C2B Pull Ups -> Chin above Pull Ups -> Buddha Pull Ups -> Table Rows

Clapping PU -> Push ups

Knee2Elbow -> V-Ups

HSPU -> Pike Push Ups*

Video courtesy of NorCal Fitness

Toe2Bar -> V-Ups

Cool Down:

Leg Bleeds – 3 Min

Scorpion Hold – 1 Min per side   

Warmup:

Grab light DB

2X through…

100M Suitcase walk in L-hand

100M Suitcase walk in R-hand

5 Single-arm deadlifts per side

6 Alt DB snatch

5 Goblet Squats

Then…

Burgener Warmup: Videos courtesy of the CrossFit Olympic Weightlifting Certification staff. Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our Snatch complex for this cycle will be the 3-position Snatch.  We’ll be taking off from the floor, below the knee, and above the knee.  The goal is to hold onto the bar through the entire complex before letting go.  USE the hook grip!  I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS.

WOD:

For Time:

200M Suitcase carry Buy-In* (50/35)

then…

24-20-16-12:

Alternating Dumbbell Snatches (50/35)

Dumbbell Goblet Front Squats (50/35)

then…

200M Suitcase Carry Cash-out* (50/35)

*For the suit case carry, carry DB in left hand 100M, then turn around.  Carry DB in right hand and go back to the starting point.

Video courtesy of John Rusin.  For the Suitcase Carry, keep your torso upright and don’t lean to one side to counter-balance the weight,  Keep the core tight to maintain balance.

Scaling Options:

DB weight -> 35/25 -> 25/15 -> As needed

Cool Down:

Barbell rollout on forearm – 1 Min per side

Video courtesy of CrossFit Oak Hill

Thread the Needle hold – 1 Min per side

Pic courtesy of Art Blog.  I know these times are still crazy, but stay as active and as safe as you can.  Do your part and we’ll be back to normal before you know it.

Warmup:

10 Box Step ups

10 Spider-man Lunge

10 Bow2Bends

6 Box Jumps

50 Single Unders

5 Burpees

Calf Stretch on box – 30 sec per side

5 Min Double under practice

WOD:

EMOM 24:

Min 1 – Max Double Under in 45 sec

Min 2 – Max Burpees in 45 sec

Min 3 – Max Box Jumps (24/20) in 45 Sec

Score = Total Reps

Scaling Options:

DUs -> No scale. If you don’t have DUs, you get 45 seconds of practice per round

You read that correctly for Double Unders.  No scaling for those today.  If you do not have DUs, today you will get a total of 8 sets of 45 seconds to practice.  I have a feeling we’ll see a lot of first time DUs today!!!

Box height -> 20/16 -> as needed

Cool Down:

Calf stretch – 2X1 Min per side

Pigeon Pose on box – 1 Min per side