Pic courtesy of 911towerchallengefoundation.org.  We are less than one month away from the 2021 9/11 Tower Challenge.  This year, we are back at the Gila River Arena in West Gate.  This is the 20th anniversary of the tragic events of 9-11-2001.  I ask all of you to come out to show respect to those we lost not only that day but in the conflicts that came after.  I have set up a team for us and our good friends at CrossFit Flex.  Please click here to register.

Warmup:

200M jog

Spider-Man Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Heel2Toe 30’

Duck Walk 30’

Inchworm 30’

5 Cobra to Hip Snap

On Rig:On pull up ring, perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.

Burgener warmup – Videos courtesy of The CrossFit Weightlifting Seminar Staff.  Two Angles of Sage Mertz hitting the Burgener Warmup

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 of 12Aug 1RM

Video courtesy of Catalyst Athletics. New Strength Cycle!  To kick this cycle off, we jump right into our Snatch Complex for the cycle.  This one is rather simple.  It is a 3-position Snatch.  We will perform one snatch from the ground, hold onto the bar, set up right below the knee and perform a second snatch, still holding onto the bar, we will set up above the knee and complete our third and final snatch of the complex.  As we have been progressing in catching the bar in the bottom of the squat, the goal with all 3 reps is to catch at the bottom of the Overhead Squat.  If dropping under fast is still a limiting factor, catch at power and then ride down to the bottom positions of the OHS.  Each time you do a rep, aim to get FASTER on the drop under

WOD:

”G.I. JANE”

For Time:

100 Burpees Pull-Ups

*18 Min Time Cap

Videos courtesy of OPEX Training.  Demo of the Burpee to Kipping Pull Up. Today we go back to a good CrossFit Benchmark of “GI Jane”  The goal on your Burpee Pull ups is to make them Burpee into Kipping Pull Ups.  A Burpee to Jumping Pull ups will be the first scale down.  The goal should be to knock out around 7-10 reps per minute.  This will keep you well under the time cap.

Scaling Options:

Burpee Pull Ups -> Burpee Jumping Pull Ups -> Burpee Ring Row (do 10 burpees, then 10 ring rows. Repeat until finished)

Cool Down:

Doorway Stretch x 1 Min per side

 

Lat Stretch on Rig – 1 Min per side

Video courtesy of Competitive Edge Physical Therapy and Performance