ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Pic courtesy of Airport Kia.  Please enjoy your 4th of July Weekend and be safe!!!

Warmup:

400M Jog

WOD:

Base Down Day, gym will be closed

Spend 29 Min and 36 Seconds (or 1776 seconds)

working on any gymnastic skills

Cool Down:

Tabata Roll out – 20 seconds rolling out a body part, 10 sec break.  Do entire body, body part by body part

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Warmup:

400M Jog

10 Squat2Stands

10 One-leg RDL to Kick

Duck Walk 30’

Inchworm 30’

Burgener Warmup (Videos courtesy of CrossFit Weightlifting Seminar).  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position.

WOD:

For Time:

21-15-9:

Power Snatch (95/65)

200M Run

 Immediately into…

15-12-9:

Overhead Squats (95/65)

200m Run

 Immediately into…

12-9-6:

Squat Snatch (95/65)

200M Run

The way this one will work is, start with 21 Power Snatches, complete a 200M run, complete 15 Power Snatches, then a 200M run, then 9 Power Snatches, followed by a 200M run.  Immediately after that last run, begin 15 Overhead Squats, then a 200M run, etc.…  This pattern continues all the way to the last set of Squat Snatches and a 200M run

Scaling Options:

Bar weight -> 75/55-> as needed

Run -> 250M Row or 1 Min of cardio

Cool Down:

Oly Wall Sit – 2 Min

Video courtesy of Paradiso CrossFit.  Oly Wall Sit

Childs Pose – 2 Min

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Warmup:

50 Single Unders

20 Alt calf stretch in Downward Dog

10 Bow2Bends

10 Knee Hug to Hip Opener

20 Double Unders or 5 attempts

10 Scorpions

If no rower, do Sumo Deadlift High Pull Warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

S/S/S:

8 Rounds:

:20 Seconds Push Ups

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Score = Total Combined Reps

So, for this first WOD, if you notice there is no scale for Double Unders today.  What I want EVERYONE to do is in those sets, take the 20 seconds to practice.  Even if you have never hit a double under before, take the 20 seconds each of the 8 rounds to give it a shot.  You may just surprise yourself.

WOD:

EMOM x 20 Min:

Even Minutes – 15/12 Calorie Row (or SDHP 75/55)

Odd Minutes – 15 Burpees

Video courtesy of WOD Star.  If doing Sumo Deadlift High Pulls

Scaling Options:

Push Ups -> Off a bench

If doing SDHP -> 65/45 -> as needed

Cals and Burpee reps – Cut to 12/10 and 10, respectively (only do this if you fail to make the count during a given minute.

Cool Down:

Doorway Stretch – 1 Min per side

Calf Stretch – 1 Min per side