Warmup:

10 Cal on Bike

Walking Lunge 30’

Inchworm 30’

Straight-leg bear crawl – 30’

Heel2Toe 30’

30 sec hollow hold

5 hollow rocks

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

5X3 per leg

Increase weight ea set

Video courtesy of Train FTW.

Third time with Back Rack Reverse Lunge this cycle. By now, you have the balance down on these, so should be good to go.  Set-up: From a rack, position bar on traps and shoulders. Keep weight in front heel. Maintain a neutral spine (careful of over-extension). Start with feet together.

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.  Sets drop to 3 so go heavier than the 5X5 week.

WOD:

For Time:

20 Hand Release Push-Ups, 1 GHD Sit-Ups

19 Hand Release Push-Ups, 2 GHD Sit-Ups

18 Hand Release Push-Ups, 3 GHD Sit-Ups

…continue this pattern until…

2 Hand Release Push-Ups, 19 GHD Sit-Ups

1 Hand Release Push-Ups, 20 GHD Sit-Ups

Time Cap 15 Min

What better way to finish off your week than with some good bodyweight work. 

Scaling Options:

Hand release push-ups -> off knees

GHD -> Butterfly Sit ups

Cool Down:

Cobra pose – 1 Min

Tricep barbell mash –  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

10 Over&Backs

20 Double Unders 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, Power snatch from mid shin

WOD:

Pic courtesy of BigSky Investments

For Time:

2 Rounds:

400M Run

21 OHS (95/65)

Immediately into…

3 Rounds:

400M Row

15 Hang Power Snatch (115/80)

Immediately into…

4 Rounds:

40 Double Unders

9 Power Snatch (135/95)

35 Min Time Cap

Scaling Options:

Run -> 500M row

Bar weight -> as needed, but make 3 jumps in WOD

DUs -> 100 SUs

Cool Down:

Roll out what hurts

Child’s Pose – 2 Min

Warmup:

2 Rounds:

30’ KB suitcase carry

5 KB deadlifts per side

30’ KB front rack carry

Switch what arm carries KB each round

Then..

10 Twisting push ups

10 Scorpion

On rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows

S/S/S:

Close Grip Bench Press

5X3

Increase weight ea set

Video courtesy of Juggernaut Training Systems. Third run of Close-Grip Bench Press this cycle.  This cycle we will not only make the chest stronger, but the shoulder and triceps become even stronger as well.  Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down.  With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press. Sets are back to 5, but reps drop to 3 per set, so up the weight compared to what you used for the 3X5 week.

WOD:

3 Rounds:

400M Run

200M Mixed Position* KB Farmers Walk (53’s/35’s)

10 Chest to Bar Pull Ups

*Hold one KB in Front Rack position, and the other in farmer carry position.  Switch at turn around.

Video courtesy of Marcus Filly.For the mixed grip farmer walk, one KB goes up into the front rack position, and the other one stays in the farmer carry position.  Switch positions at the 100M mark.  Focus on keeping those hips even, not leaning to one side or the other.  Shake out the arms before jumping up on the pull up rig.

Scaling Options:

Run -> 500M Row

KB weight -> 35/25

Chest2Bar -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Barbell forearm roll out – 1 Min per side

Doorway stretch – 1 Min per side

Warmup:

15 Cal Row

Walking Lunges 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

Bear crawl 30’

Crab Walk 30’

3 Wall Walks

5 Min Jump Rope work

S/S/S:

Every 2 Min for 6 Min:

Accumulate 45 Sec Handstand Hold

Video courtesy of CrossFit St. Charles. To prep us for the Handstand Push up work today, let’s spend a little time upside down.  If you are not able to hold a handstand yet, here are some scaled options.

WOD:

AMRAP 20:

60 Double Unders

30/21 Calorie Row

15 Handstand Push Ups

Scaling Options:

DUs -> 150 Single Unders per round

HSPUs -> Pike Push Ups on box -> Pike Push Up off floor -> Hand Release push ups

Videos courtesy of Black Iron Gym and Mike Collette, respectively.

Cool Down:

Calf Stretch on rig – 1 Min per side

Banded OH stretch – 1 Min per side

Warmup:

200M jog w/med ball

10 Med ball deadlifts

10 Squat2Stands

8 Med ball Front Squats

8 Pushup2downward dog

8 Med ball push press

5 wall ball shots

10 Huggers

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@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of The Strength Agenda. Third time doing our Clean Complex for this cycle.  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 stay the same, but reps increase, so round time goes up to 4 Min.  Get after it!

WOD:

pic courtesy of Devil WOD

“Karen”

For Time:

150 Wall-Ball shots (20/14)

Compare to 20180219

Go into this with an idea of what set/rep scheme will allow you to take as few breaks as possible to finish.  10 sets of 15 reps, 15 sets of 10 reps, 3 sets of 50, whatever allows you to stay consistent.  Make a game plan and keep it.

Scaling Options:

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

Cool Down:

Couch Stretch x 3 Min per side

Leg Bleeds x 2 min

Warmup:

10 Cal Row

High Knees 30’ and back

Butt Kickers 30’ and back

Side Shuffle 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

For Time:

50 Cal Row

200M Run

40 Cal Row

400M Run

30 Cal Row

800M Run

20 Cal Row

1200M Run

10 Cal Row

1600M Run

45 Min Time Cap

Video courtesy of Jason Khalipa. Plenty of time to get through this end-of-the-week cardio monster!  Try speeding up on the row as the cals drop each round. 

Scaling Options:

If no rower -> Sumo Deadlift High Pull (85/65) 1 rep per cal

Run -> Row 250M/500M/ 1000M/ 1500M/2K, respectively

Cool Down:

200M Walk

Roll out whatever hurts

Warmup:

200M jog

10 Bow2Bends

10 Squat2Stands

8 Box Step Ups

10 Thoracic High Fives

8 Box Jumps

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

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

3@65%

3@70%

2@75%

%s based on 10Jun 1RM

Sets start every 4 min

Video courtesy of the Strength Agenda. Second 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:

36-24-12*:

Front Squats (115/75)

Toe to Bar

Box Jumps (24/20)

*Every Minute on the Minute – 4 Burpee Over Bar

Start WOD with Burpee over Bar

Video courtesy of CrossFit Northwest Paterna. Key to this is 1) move fast and 2) be as efficient as you can on the burpee over bar piece.  Remember, you don’t have to stand all the way up out of the burpee, just get up and leave the ground with two feet and land with two feet on the other side of the bar

Scaling Options:

Bar weight -> 95/65 -> as needed

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

Box height -> 20/16

Burpee over bar -> stepping over (instead of jumping)

Cool Down:

Kneeling shoulder stretch on box – 1 Min

Video courtesy of Train FTW.

Cobra Pose – 2 Min

Warmup:

Grab a pair of light DBs

500M Row

10 DB deadlifts

10 Squat2Stands

5 Hang Db Power Cleans

10 Bow2Bends

10 Huggers

On Rig: Perform dead hang for 30 sec, then hang in the top of a scap pull up for 30 seconds.  2-3 Strict Pull ups or Ring Rows

WOD:

8 Rounds For Time:

250m Row

10 Double DB Hang Power Cleans (50/35)

5 Strict Pull-ups

Video courtesy of ZOAR Fitness. Try not to break your pace too much from round to round.  For the DB Hang Power Cleans, you can have the DBs on the outside or inside of your legs, like in the video.   Having them on the outside takes a little longer, but focuses more on hip hinge and good shrug to get the weight moving.  Having the DBs between the legs allows faster cycle between reps, but taxes the posterior chain more.  Pick your poison. Also, Strict Pull Ups means NO kipping at all.

Scaling Options:

DB weight -> 35 /25 -> as needed

Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Kneeling Lat stretch – 2 Min per side

Doorway Stretch – 1 Min per side

Warmup:

10 Bow2Bends

10 Spider-Man to Samson

10 Cherry Pickers

10 Squat2Stands

10 Cobra2Downward Dog

50 Single Unders

30 High-Jump Single Unders

20 Double Unders or 3 attempts

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of the Barbell Brigade. Our second go at Sumo Deadlifts this cycle. The sets drop to 3, so aim to go heavier per set compare to the 5X5 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:

AMRAP 15:

12 DB Burpee Deadlifts (50/35)

48 Double Unders

Video courtesy of Train FTW. Make sure to set your back prior to standing out standing in the deadlift portion of the burpee deadlift.

Scaling Options:

DUs -> 100 SUs per rounds

DB weight -> 35/25 -> as needed

Cool Down:

Calf Stretch on Rig – 1
Min per side

10 slow and controlled Iron Cross

Pic courtesy of MidUSA Credit Union.  In observation of Independence Day, the Combat PT Tent will be closed.  Sorry for any inconvenience.