Warmup:

2 rounds:

200M Run

5 Inch worms

7 Box Step ups

10 Air Squats

30 sec ring hold (top of dip)

5 Box Jumps

Then…

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, Back Rack Lunge (per leg), Back Squat, Good mornings

S/S/S:

Back Rack Reverse Lunges

3X10

Increase weight ea set

Video courtesy of Train FTW.

Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep.   Today, the reps are higher, so settle in for a longer strain per set.  Focus on good form on each rep and you’ll make it through.  Get in a little of the “pain cave”!

WOD:

21-15-9:

Burpee Box Jump Over (24/20)

Ring Dips

Push-Ups

Not gonna lie, your triceps and shoulders may be a bit sore after this one.  That said, keep yourself moving through this one!

Scaling Options:

Box height -> 20/16 -> as needed

Ring Dip -> banded ring dips -> box dips

Cool Down:

Pigeon Pose on Box – 1 Min per side

Triceps barbell smash – 1 Min per side

Video courtesy of Strength and Sport Physical Therapy

Warmup:

200M run

50 Single Unders

10 Bow2Bends

10 Squat2Stands

25 L-Leg SUs

25 R-Leg SUs

10 Iron Cross

5 Sit Ups

10 Over & Backs

20 Dubs or 3 attempts

Barbell warmup: With an empty bar and in Snatch grip, perform 5 reps of: Dip/shrug, dip/shrug/high elbow, hang power snatch, OHS, Snatch Balance, Hang Squat Snatch

WOD:

EMOM 24:

MIN 1 — 5 Hang Squat Snatch (95/65)

MIN 2 — 25 Ab Mat Sit-ups

MIN 3 — 45 Double Unders

Video courtesy of Shape Fit. Good proficiency in these movements should allow you to finish in no more than 45 seconds each minute.  That said, don’t let form go to crap just to get done fast.

Scaling Options:

Bar weight -> 75/55 -> as needed

Ab mat sit ups -> feet anchored

DUs -> 100 SUs

Cool Down:

Calf Stretch on rig – 1 Min per side

Cobra Pose – 2 Min

Warmup:

2 Rounds:

200M Row

10 Squat2Stands

8 Box Step ups

5 Tuck Jumps

Then..

10 Twisting push ups

10 Scorpion

Barbell warmup: With an empty bar, perform 5 reps of: Good morning, Elbow Rotations, Press, RDLs.  Then, move bar to bench and do 2X5 empty Barbell Close grip Bench.

S/S/S:

Close Grip Bench Press

5,4,3,2,1

Increase weight ea set

Video courtesy of Juggernaut Training. Last time hitting Close Grip Bench before we re-test our 5X5.  So, the goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, and finishing with a heavy single.  If that last one just happens to be a new 1RM, so be it.  Keep form on point and push for some heavy weight!

WOD:

“Christine”

3 Rounds For Time:

500M Row

12 Deadlifts (Bodyweight)*

21 Box Jumps (24″/20″)

*BW DL should be considered relatively light and done unbroken.

Video and description courtesy of WODWell. Background: The “Christine” workout, while not technically one of CrossFit’s classic “Girls” WODs, has been posted (unnamed) on the CrossFit Main Site as the workout of the day (first as 130902) – but with a different box height (20” instead of 24”).  In the CrossFit forum, user Mark Brinton attributed the workout to “CrossFit North” (CrossFit’s very first affiliate – near Bellevue, WA USA). Brinton first cited it in the CrossFit Forum on June 7, 2006 as one of the workouts that gym used to “evaluate new members.”

Scaling Options:

If no rower -> 30 Sumo Deadlift High Pulls (95/65) per round

Deadlift weight -> ¾ body weight -> ½ bodyweight -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Doorway stretch – 1 Min per side

Scorpion hold – 1 Min per side

Pics courtesy of the CrossFit Games site.  Don’t forget coverage of the CrossFit Games starts TODAY!

See schedule below (times are in Eastern Standard, so do the conversion for local time)

Warmup:

Grab light KB

200M Run

10 KB sumo deadlifts

6 box step ups

10 Bow2Bends

5 KB high pulls

5 box jumps

5 KB Sumo DL High Pulls

5 Min Turkish Get up practice (see video courtesy of CrossFit HQ)

WOD:

AMRAP 30:

400M Run

2 Turkish Get Ups (per side) (53/35)

15 KB Sumo Deadlift High Pull (53/35)

20 Alt. KB Step-Ups* (20″)

*Hold KB in Front rack on right side for 1st ten steps, then left side for final 10 steps

Video courtesy of Open Fitness.  Core stability is the key to getting through the 3 Kettlebell-centric movements in today’s WOD.  Tight core to go up and down in the Turkish Get ups, Tight core to keep you safe in the Sumo Deadlift High Pulls, and  for sure tight core to keep your body upright in the Front step ups. With this being a longer AMRAP, keep a steady run pace in the 400 do you are not overly taxed coming into the KB movements.

Scaling Options:

Run -> 500MRow

KB weight -> 35/25 -> as needed

Box height -> 16 -> as needed

Cool Down:

Kneeling OH stretch on box – 2 Min

Video courtesy of Train FTW

Banded hamstring stretch – 1 Min per side

Pic courtesy of AllEvents.in  A quick heads up, Aug 6th, we will be doing a special version of “31 Heroes” from 0600-0900 in the Combat PT Tent. For those not familiar with the WOD and the reason behind it, click here.

Now, back to today’s work…

Warmup:

10 Cal Bike

Walking lunge 30’

Inchworm 30’

Duck Walk 30’

Crab walk 30’

10 Thoracic High Fives

10 Cal Ski erg

Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

4@70%

4@75%

3@80%

Sets start every 4 min

Video courtesy of The Strength Agenda. Last time doing our Clean Complex for this cycle before we re-test our Clean & Jerk 1RM.  As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power).  Our focus is the FAST drop under the bar in the Squat Clean and Hang Squat Clean.  %s go up, but reps stay the same, so round time stays at 4 min.

WOD:

4 Rounds, each for Time:

15/12 Cal Bike

10/7 Cal Ski Erg

Rest 2 Min between Rounds

Score each round separately

So, with the built-in rest between rounds, the goal is for all-out effort each round.  Try to see if you can maintain or beat the previous round’s score every time!

Cool Down:

Couch Stretch x 3 Min per side

Child’s Pose – 2 Min

Warmup:

200M Run w/med ball

10 Med ball deadlifts

10 Med ball squats

5 Push Press to target

5 Wall Ball Shots

Inchworm 30’

Spider-Man Lunge 30’

Barbell Warmup: With an empty bar, and in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid shin 

Super Squat Hip Sequence*- See video below, courtesy of Mobility WOD

S/S/S:

TABATA Back Squat

8x (20 sec work/10 sec rest) For max reps

Back squat at 60% of Bodyweight

Bar must stay on back throughout entire TABATA

So yes, you will do 8 sets of 20 seconds work, 10 seconds rest of Back Squat at 60% of you body weight.  Now, although it says max reps every 20 second interval, with this amount of weight, do NOT try to sprint for 20 seconds.  Find a steady pace where you move the whole 20 seconds.  Keep the core tight during the rest.  This won’t be comfortable, but it is doable

WOD:

Get as far as you can in 14 Min:

14 Power Cleans (115/80)

42 Wall Balls (20/14)

12 Power Cleans

36 Wall Balls

10 Power Cleans

30 Wall Balls

8 Power Cleans

24 Wall Balls

6 Power Cleans

18 Wall Balls

4 Power Cleans

12 Wall Balls

2 Power Cleans

6 Wall Balls

Scaling Options:

Bar weight for Strength -> 50% of bodyweight -> as needed

Bar weight in WOD-> 95/65 -> as needed

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

Cool Down:

Couch Stretch – 2 Min per side

Roll out T-Spine

Warmup:

200M jog

10 Bow2Bends

10 Squat2Stands

10 Twisting Push Ups

5 Sit Ups

On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows 

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press – See video below, courtesy of CrossFit HQ.

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop), Hang Squat Snatch, Squat Snatch from mid-shin 

S/S/S:

Snatch + Hang Snatch + OHS

4@65%

4@70%

3@75%

%s based on 10Jun 1RM

Sets start every 4 min

Video courtesy of The Strength Agenda. Third time hitting our Snatch Complex this cycle.  As a reminder, our complex consists of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat.  Again, our goal is to continue to increase being comfortable catching the bar at the bottom of the OHS position.  The more comfortable you are, the easier it will be to catch heavier and heavier loads at this position, leading to new PRs on your Snatch.

WOD:

For Time*:

1200M run

50 Pull Ups

50 Ab-Mat Sit Ups

50 Push Ups

*Break up reps/distance any way you want

Time Cap – 18 Min

So, you can make this into 6 rounds, 200M run, 25 reps of any of the movements, or run the whole 1200M and then start on the movements.  However, you want to do the work is up to you, as long as you get the work down under the time cap.  If you hit the cap, add one second for every rep and one second for every 100M left over to your time.

Scaling Options:

Run -> 1500M Row

Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off a bench

Cool Down:

Kneeling lat stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

15 Cal Row

10 Cobra2Downward Dog

10 Spider-Man Lunge

10 Thoracic High Fives

10 V-Ups

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Kipping Toe2Bar 

Barbell Warmup: With an empty bar, and in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High elbows, High Hang Power Clean, Hang Power Clean, Press, Push Press, Push Jerk

WOD:

EMOM 24:

Min 1 – 5 Hang Power Clean + 1 Push Jerk (155/105)

Min 2 – 12/9 Cal Row

Min 3 – 10 Toe2Bar

Video courtesy of Invictus Fitness. 45 seconds. Make that your goal in each minute.  No more than 45 seconds of work in any given minute.  Keep that pace, you’ll make it through

Scaling Options:

Bar weight -> 135/95 -> 115/80 -> as needed

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Forearm barbell roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

Warmup:

10 Bow2Bends

10 Box step ups

10 Spider-Man to Samson

10 Cherry Pickers

10 Squat2Stands

8 Box jumps

10 Cobra2Downward Dog

With light KB, 2 Turkish Get ups per side- see video below, courtesy of CrossFit HQ

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade. Our third go at Sumo Deadlifts this cycle. The reps drop to 3 and sets go back up to 5, so aim to go heavier per set compare to the 3X5 week.  Get a good set up, brace your core as you lower down your hips.  Get them as close to the bar as possible without losing tension.  Fire out of the hole STRONG!

WOD:

18 Min AMRAP:

1 Turkish Get Ups per side (53/35)

10 Box Jumps (24/20)

15 KB Sumo Deadlift High Pulls (53/35)

200M KB Front Rack Walk (switch sides at 100M)

Videos courtesy of Train FTW.  Quick demo for the KB Front Rack Walk. Even though a lot of this WOD has a weight in one of your hands, this is really a body control WOD.  Keeping good core stability is paramount in each move today.  In the Turkish Get ups, if your core is relaxed, you can’t keep the positions you need to stand up.  In the box jumps, no core tension means you’ll land on the box folder over and put undue strain on you back and knees.  In the Sumo Deadlift high pulls and the Front rack walk, if your core isn’t engaged, bot of these movements become much more difficult than they need to be.  Tight core!! For the Front Rack Walk 

Scaling Options:

KB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

1 Min dead hang on pull up bar

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

Jog 30’ and back x3

50 Single Unders

High Knees 30’

Butt Kickers 30’

25 High-jump SUs

Knee Hug2 Hip Opener 30’

Heel2Toe 30’

25 Dubs or 4 attempts

Calf stretch on rig

S/S/S:

AMRAP 10:

Double Unders

Video courtesy of WOD Prep. So, the goal of this first part isn’t to go 10 Minutes unbroken on Dubs (but if you can, that’s pretty badass), rather look to find more efficiency in the movement.  Meaning, try to focus on continuous reps at a pace that allows for as little tripping on the rope as possible.  And, if you do trip after a big set, take enough recovery time so when you start back up, you don’t trip again right away.  10 Min can be a while, so maybe treat it like an EMOM.  Have a number in mind that you can or think you can hit per minute, and try to make that number each minute.  If it takes you 30 seconds, then rest 30 seconds before going again.  And for those who don’t have Dubs or only a few, this will be 10 minutes of good practice for you.

WOD:

Interval running

8 Rounds* of:

200M Run

*45 sec rest between intervals

Goal-no more than 10 second difference in intervals

Your goal is to never be more than 5-10 seconds off the time of your first sprint.  Make you strides a fast as possible and push through the pain!

Scaling Options:

DUs -> no scale

Run -> 250M row

Cool Down:

Calf Stretch on rig – 2 Min per side

Hamstring rollout – 1 Min per leg