Warmup:

Grab Rope and a light/med DB

50 Single Unders

5 DB deadlifts per side

25 L-Leg SUs

25 R-Leg SUs

5 DB high pulls per side

5 DB Push Press per side

5 DB Push Jerk per side

25 DUs or 5 attempts

6 Alt DB Snatch

S/S/S:

8 Min Double Under Practice

Video courtesy of Paradiso CrossFit. Take the first 8 minutes to dial in the DU technique.  Or, if DUs are still a struggle, spend this time working on getting a few strung together.  Either way, make the 8 minutes count

WOD:

EMOM 21:

Min 1 – 8 Alt DB Snatch (50/35) + 30 Double Unders

Min 2 – 5 Single Arm Push Jerk (50/35) per side + 30 Double Unders

Min 3 – 30 sec calf stretch in Downward Dog

Video courtesy of Train FTW.  On the Single Arm Push Jerks, try not to twist the body when performing the jerk.  Keep your hips square. So, today’s EMOM will get that heart rate jumped up in the first two minutes, but go all out as you will have a minute of rest (30 seconds of which is stretching) coming up.  The rep scheme is doable if you cycle the reps properly.

Scaling Options:

DB weight -> 35/25 -> as needed

DUs -> 30 Penguin Hops -> 75 Single Unders

Cool Down:

Calf Stretch on rig – 1 Min per side

Banded overhead stretch – 1 Min per side

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

Warmup:

2 rounds:

200M Run

5 Cobra to Downward Dog

5 Cobra to Hip Snap

3 Vertical Jumps

2 Burpee to 6” target

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

5X5

Increase weight ea set

Compare to18June2021

Videos courtesy of Train FTW. This’s cycle’s re-test week finishes off with some good ol’ fashioned “pain cave” time.  Keep that torso straight up during these reps, keep the foot placement at shoulder-width and you’ll be able to handle more per set than you did on 18June

WOD:

In 3 Minutes, complete:

400M Run

Max Rep, Burpee to 6″ Target’

-Rest 1 Min

-Repeat for 3 More Rounds

Score = Total Burpees to target

The goal on this one is to have about a minute to a minute and a half per round to knock out burpees.  Highly suggest to figure out if the pull up bars on the rig are 6” above your reach.  Those would work perfect as you could set up right under the bar, do the burpee, jump and reach without having to look at the bar.  And go until the end of every round since you will have a full minute to recover between rounds.

Scaling Options:

Run -> cut to 300M -> Row 500M -> Row 350M

Burpee to 6” target -> Burpee

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Cobra Pose – 2 Min

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Burgener warm up*

C&J w/u (before C&J)**

WOD:

Oly Re-Test!!!!

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 10Jun2021

Always a fun day when we let our hair down and go heavy on our Oly lifts!  Regardless if you hit a new 1RM, have fun going for the heavy weights! MOVE SOME WEIGHT!!!       Need to get hyped?  Check out the Strongest Pound-for-Pound Weightlifters ever (courtesy of The Olympics YouTube page)..and go to NBC Sport’s You Tube page for highlights from this year’s Olympics

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

Jog 30’ and back x 3

High Knees 30’

Butt kickers 30’

Walking Kicks 30’

Side Lunge 30’

Bear crawl 30’

Inchworm 30’

Pic courtesy of LiveitFull.com Today is the definition of “Embrace the Suck”.  Get in the mindset to accept that you will move constantly for the next 45 Minutes.  This is meant to be gritty, but is more of a mental push than a physical one.  Ignore the voice that tells you to rest between movements. Keep. On. Moving.

WOD:

“Cardio Flow”

5 Sets:

4 Min Max Cals on Bike

3 Min Max Cals on Row

2 Min Max Cals on Ski Erg

No rest between movements or sets

Score = Total Cals

Scaling Options:

If no rower ->Sumo Deadlift High Pulls (95/65) 1 rep = 1 cal

Cool Down:

Couch stretch – 2 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW.

Warmup:

3 Rounds for Quality:

200M Row

10 Bow to Bends

5 Cherry Pickers

5 KB Sumo deadlifts

5 Russian Swings

Then…

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Kang Squat, RDLs.  Move feet to Sumo stand and hands to thumb-distance apart and per from 5 reps of: RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 22Jun2021

Video courtesy of Barbell Brigade. Re-test week continues with Sumo Deadlifts!  If you hit each instance of Sumo Deadlifts this cycle, I guaran-damn-tee you that your posterior chain has gotten stronger.  Today will be a great day to see how much if has strengthened.  Remember your form and drive that ground away from you as you stand

WOD:

DOUBLE AMRAP

AMRAP 6:

12 Kettlebell Swing (53/35)

24 Double Unders

-Rest 3:00-

AMRAP 6:

12 Goblet Squats (53/35)

24 Double Unders

A little back-to-back 6 Min AMRAPS to get the heart rate up!  What can you cycle faster?  Your Kettlebell Swings or Goblet Squats?  Which one allows you to get right on that jump rope and kill the Dubs?  Today is a hell of a day to find out!

Scaling Options:

KB weight -> 35/25 -> as needed

DUs -> 12 DUs -> 24 Penguin Hops -> 50 SUs

Cool Down:

Calf Stretch on rig – 1 Min per side

Banded hamstring stretch – 1 Min per side

Pic courtesy of TeamUSA.org.  Congrats to all of Team USA.  You guys represented our country well and brought home a ton of gold!  Training for Paris 2024 starts now!

Warmup:

2 Rounds:

200M Row

10 Spider-Man Lunge w/twist

7 Bow2Bends

30 sec ring hold (top of dip)

Then..

10 Twisting push ups

10 Scorpion

Barbell warmup: With an empty bar and in Clean Grip, perform 3 reps of: Dip/Shrug, dip/shrug/hi pull, hang muscle clean, hang power clean, power clean from mid-shin.  Then, move bar to bench and do 2X5 empty Barbell Close grip Bench.

S/S/S:

Close Grip Bench Press

5X5

Increase weight ea set

Compare to 16Jun2021

Video courtesy of Juggernaut Training systems. Re-test Week!!! Let’s kick it off with a bang!  Over the last 9 weeks we have put a lot of good work into Close Grip Bench, so let’s see how much heavier we can go per set compared to 16June.  Keep the form good and power that weight up!

WOD:

“ELIZA-PLUS”

27-21-15-9:

Power Cleans (135/95)

Ring Dips

Video courtesy of CrossFit HQ. This WOD was originally posted by Jason Khalipa on NCFit as one of their daily WODs.  This one is based on the Classic “girl” WOD, “Elizabeth”, but takes it up a notch.  Keep elbows from flaring out in the ring dips.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

Ring Dips -> Stationary Dips -> Box Dips -> Hand Release Push ups

Cool Down:

Triceps Barbell Smash x 1 Min per side

Video courtesy of SSPT.

Doorway Stretch – 1 Min per side

Pic courtesy of 31Heroes.org

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

Pull up warm up: 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.

Barbell warm up: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thruster

WOD:

“31 Heroes”

31 Min AMRAP w/partner:

Partner A performs AMRAP of…

8 Thrusters (135/95)

6 Chest2 Bar Pull Ups

11 Box Jumps (30/24)

While Partner B runs 400M w/ Med Ball (20/14)

Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900.  The WOD is open to everyone.

NOTE:  The rope climbs are subbed out this year with Chest2Bar Pull Ups, as we are waiting on Public Health to approve use of the ropes again.

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

C2B -> Chin Above Pull Ups -> Buddha Pull Ups -> Table Rows

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part

Couch Stretch – 2 Min per side

Warmup:

Grab rope & 1 Light DB

50 Single Unders

5 DB deadlifts per side

5 DB High Pulls per side

30 High-Jump Single Unders

5 Front Rack Squats per side

30 Dubs or 4 attempts

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

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@70%

4@75%

3@80%

%s based on 10Jun 1RM

Sets start every 4 min

Video courtesy of The Strength Agenda. Last time hitting our Snatch Complex this cycle before we re-test our Oly 1RM stuff.  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. %s go up this week, so keep that grip!!!

WOD:

42-30-18*:

Alt DB Snatch (50/35)

Front Rack DB Squat**

*50 Double Unders between Rounds

** Switch arms halfway through the reps of a given Round

The Dubs in today’s WOD are going to elevate that heart rate, no way around that.  But don’t let them over-tax your arms or shoulders.  Keep the spin primarily in your wrist.  Beat way to do that?  Make sure the bottom of the handle is in the middle of your hand when you hold the rope, and keep the arms as close to the body as possible.

Scaling Options:

DB weight -> 35/25 -> as needed

DUs -> 150 Single Unders per round

Cool Down:

Saddle Pose – 2 Min

Calf Stretch on Rig – 1 Min per side

Warmup:

8 Box Step overs

10 Squat2Stands

5 Tuck Jumps

10 Alt Toe Touch (feet wide)

5 Box Jumps

10 Twisting Push Ups

8 Box Dips

6 Box Jump Overs

5 Ring Dips

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

WOD:

2 Rounds for Max Reps:

1 minute max reps Pull-Ups

Rest 1 minute

1 minute max reps Sit-Ups

Rest 1 minute

1 minute max reps Box Jump Overs (24/20)

Rest 1 minute

1 minute max reps Push-Ups

Rest 1 minute

1 minute max reps Ring Dips

Rest 3 minutes

Video courtesy of Invictus Fitness.  Some good pointers and scale options for Ring Dips.

1 Minute of Work, 1 Minute of Rest.  Make yourself earn that rest by going all out during the minute of work!  That said, make sure the reps are quality reps.  Speed does not mean sloppy.

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Sit Ups -> feet anchored

Box height -> 20/16

Push Ups -> off a bench

Ring Dips -> Box Dips

Cool Down:

Tabata Roll Out –

spend 20 seconds foam rolling each body part.  Take 10 second break between parts.  Roll extra if a body part is overly sore.

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW.