This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

Warmup:

30 Single Unders

20 High Jump Single Unders

20 Double Unders or 5 attempts

10 Pushup2Downward Dog

10 Over and Backs

10 Huggers

Grab light DB

50’ L-arm OH DB walk (see below video in WOD section for demo)

50’ R-Arm OH DB walk

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be the Strict Press.  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 Pres, which is not the goal this cycle.

WOD:

5 Rounds:

200M Run

50M L-Arm DB OH Walk (35/25)

50M R-Arm DB OH Walk (35/25)

50 Double Unders

Scaling Options:

Run -> 250M Row -> 1 Min cardio

DB weight -> 25/15 -> as needed

DUs -> 50 Penguin Hops -> 100 Single Unders

Cool Down:

Thread the Needle Hold – 1 Min per side

Calf Stretch in Downward Dog – 2X 1 Min

This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

Warmup:

400M jog

10 Twisting Pushups

10 Thread the Needle

10 Alt Toe Touch

10 Spiderman2 Samson Stretch

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

Barbell Warmup: With an empty bar and clean grip, do 5 Good Mornings, 5 Elbow Rotations, 5 RDLs, then 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

WOD:

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Power Clean & Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Power Clean & Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

Max Power Clean & Jerks (185/135)

*1 Round of Cindy=5 Pull Ups/10 Push Ups/15 Air Squats

With even amounts of work and rest, aim to go all-out in each 5-minute segment.  With each segment, the cardio piece reduces, giving you more time to lift, but the weight increases.  Stay strong on your form!  For the lighter weights try cycling the C&Js (video courtesy of Prime Movement and Performance)

Scaling Options:

Run -> 750/500/250M Row, respectively -> 3/2/1 Min cardio, respectively

Pull Ups -> Buddha Pull Ups -> Table Rows

Bar weight -> as needed, as long as you increase 3 times in the WOD (first weight used should be roughly 50-60% of your Clean&Jerk 1RM.

Cool Down:

Lat Roll out – 1 Min per side

Pigeon Pose – 1 Min per side

This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

Warmup:

2X:

200M run

30’ duck walk

30 Inchworm

Then…

10 Pushup2Downward Dog

10 Squat2Stand

10 Thoracic High Fives

Barbell Warmup: With an empty bar and with a Clean Grip, perform 3 reps of: Dip/shrug, dip/shrug/high elbows, high hang Power Clean, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk

S/S/S:

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

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  For this cycle, we will do a 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).

WOD:

28-21-14-7:

Lateral Barbell Burpees

Power Snatches (115/80)

Ab Mat Sit Ups

With the lateral burpees, you do NOT need to stand all the way up at the top of the burpee.  I would actually suggest staying fairly close to bent over (don’t roll your back) to minimize the time to hop over the bar.

Scaling Options:

Bar weight -> 95/65 -> as needed

Sit ups -> feet anchored

Cool Down:

Cobra pose – 2 Min

Scorpion Hold – 1 Min per side   

This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

Grab light DB

10 Single arm DLs per side

5 DB high pulls per side

6 alt DB snatch

Prior to WOD, 2X10 empty bar RDLs

S/S/S:

EMOM for 14 Min:

Odd – 10 Alt DB Snatch (35/25)

Even – 100M Sprint

This first piece is more to wake up that posterior chain and your explosive hip extension as well as be a bit of active recover for the overhead work from yesterday.

WOD:

AMRAP 12:

7 Deadlifts (225/155)

30 Double Unders

Keep your core engaged on both movements.  Doing so in the deadlifts will help to posterior chain stay engaged and keep you safe.  Doing so in the double unders keeps your torso in the best upright position.  A bent torso in DUs leads to you looking at the ground, which leads to you hopping forward, which leads to missed DUs.

Scaling Options:

Bar weight -> 185/130 -> 155/110 -> 135/95 -> as needed

DUs –> 30 Penguin Hops* -> 60 Single Unders

Video courtesy of Zoar Fintess.  Demo of penguin hops.  Goal is to tap the thighs twice while in the air.  This timing drill mimics the timing of the jump rope in a double under.

Cool Down:

Calf stretch – 1 Min per side

Iron cross hold – 1 Min per side

This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

Warmup:

100M jog

10 Box Step ups

10 Spider-man Lunge

10 Bow2Bends

6 Box Jumps

30 Sec Pike push up on box hold

10 PVC pass thrus

10 PVC Overhead Squats

S/S/S:

Overhead Squat

5X5

Increase weight ea set

*In between sets – 2 Wall Walks per set

Video courtesy of Catalyst Athletics.  We begin a new strength cycle today!  Our Squat movement for this cycle will be the Overhead Squat.  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.

https://www.youtube.com/watch?v=Aprh33Qfmys

Video courtesy of Reebok CrossFit ONE.  For the wall walks, this is to help reinforce the stable Overhead position.

WOD:

3 Rounds:

10 Handstand Push Ups

20 Burpee Box Jump Overs (24/20)

30 Alternating Pistols

Scaling Options:

HSPU -> Pike Push Up off Box* -> Pike Push Up off the ground -> Hand release push ups

Box height -> 20/16 -> as needed

Pistols -> banded** ->to box***

Video courtesy of NorCal Fitness.  Pike Pushups off a box demo.

Video courtesy of Invictus Fitness.  Banded Pistol Demo.  Aim to have the band even with the bottom of your butt cheek.

Video courtesy of Max-Level Fitness.  Demo for Pistols to a box and progressing to regular Pistols.

Cool Down:

Banded OH stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

400M Jog

30’ Spider-man lunge

30’ Heel2Toe

30’ Side lunge

30’ Bear Crawl

30’ Lunge w/twist

Barbell forearm rollout* 30 sec per side

Video courtesy of Performance Therapeutics.  Forearm roll out with a barbell.  Your forearms will thank you

WOD:

3 Rounds:

800M Run

200M Farmers Carry (50/35)

100′ Walking Lunge

Video courtesy of CrossFit HQ.  Proper form for the DB Farmers Carry.  Notice the torso position.  Make sure you are not hunched over!  In the WOD today, on the walking lunge, make sure your back knee only kisses the ground.  Do NOT slam into the ground.

Scaling Options:

Run -> 1K Row -> 4 Min of Cardio

DB weight -> 35/25 -> as needed

Walking Lunge -> in-place lunge

Cool Down:

Barbell forearm rollout – 1 Min per side

Just like in the warmup…

Couch Stretch – 2 Min per side

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

10 Knee hug to Hip Opener

Alt calf stretch in Downward Dog – 1 Min

Pull Up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing ring rows, perform 3X5 Ring Rows.  If doing table rows, practice table rows

WOD:

Every 4 Min for 24 Min (6 Rounds), complete:

200M Run

25 Pull Ups

50 Double Unders

The goal for each round should be to get through as fast as possible so the remaining time per round can be used for rest.  That said, know when to break on the pull ups if you aren’t able to go unbroken.  Try to drop off the bar about 2-3 reps prior to your grip giving out.  Sure, this is a hard number to predict, but once you start feeling the fatigue kick in, drop off and shake out the arms.

Scaling Options:

Run -> 250M Row or 1 Min of cardio

Pull Ups –> Buddha Pull Ups -> Table Rows

DUs -> 100 Single Unders

Cool Down:

Calf Stretch – 1 Min per side

Lat Roll out – 1 Min per side

Warmup:

400M Run

30’ walking lunge

30’ inchworm

Box step ups x 5

Then…

3X:

-5 push ups

-7 sit ups

-10 Squats

Then…

Prep for WOD movements

WOD:

“Dirty Thirty”

For Time:

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 American Kettlebell Swings (35/26)

30 Walking Lunges

30 Knees-to-Elbows

30 Push Press (45/35)

30 Back Extensions (or empty bar good mornings)

30 Wall Balls (20/14) (or thrusters 95/65)

30 Burpees

30 Double Unders

So, this is the little brother to the CF benchmark WOD, “Filthy 50”.  With the reps shortened to 30 each, the goal is to push through this a bit faster than you would the Filthy 50.  If you can’t go unbroken in a movement, try to stick with huge chunks.  Aim for 20 minutes or less for your time today.

Scaling Options:

Box height -> 20/26 -> as needed

Jumping Pull Ups -> Table Row*

KB weight -> 26/15 -> as needed

Walking Lunge -> in-place lunge -> air squat

Knee2Elbow -> Hanging Knee Raise -> Laying Knee raise -> V-Ups

Bar weight -> as needed

Med ball weight -> 14/10 -> as needed

DUs -> 60 Single Unders

*Video courtesy of Andrew Heming.  If you are limited on equipment, this is a good alternative for pull ups, table rows

Cool Down:

5 x Downward Dog into Cobra, into Child’s Pose

* Hold each position for 15 seconds   

Warmup:

30 Jumping Jacks

10 Spider-man lunge w/twist

10 Kicks

10 Inch worms

10 Thoracic High Fives

10 Hops over empty bar

5 Push Ups

5 Burpees

3 Burpee over bar

Barbell Warmup:

S/S/S:

Power Clean & Jerk

15 Min to build to a heavy single

In between sets – 1 Min weighted Plank

Video courtesy of Rogue Fitness.  The goal today is not to necessarily set a new 1RM on Power Clean & Jerk (but if that happens, cool!), rather the goal is to use the 15 minutes wisely to move from light weight to dial in the form to heavy weight that pushes your technique, but not to the point where you get so sloppy you hurt yourself.  Get heavy, but do NOT sacrifice form over weight.

WOD:

AMRAP 15:

21 Deadlifts (115/80)

15 Burpee Over Bar

9 Push Press (115/80)

6 Handstand Push Ups

Your goal should be to go unbroken on each movement.  That means, use the transition time as your rest.

Scaling Options:

Bar weight -> 95/65 -> as needed (Elite – 165/115)

HSPUs -> Pike Push Up on box -> Hand Release Push Ups

Video courtesy of NorCal Fitness.  Good demo of the Pike Push Up off a box.

Cool Down:

Iron Cross – hold 1 min per side

KB or bar shoulder mash – 1 Min per side

Video courtesy of CrossFit Southie.  Demo of the KB or barbell Shoulder mash.  Don’t need a ton of weight for this either.

Pic courtesy of the Luke AFB, 56 Fighter Wing Facebook Home Page.

Today is an AETC Family day, so no programming.   Enjoy the day with your family.