Pic courtesy of AllEvents.in A quick reminder, Aug 6th, we will be doing a special version of “31 Heroes” from 0600-0900 in the Combat PT Tent.  It is a partner WOD, so grab a friend and come out.  This WOD is open to ALL that have base access. For those not familiar with the WOD and the reason behind it, click here

Warmup:

3 Rounds for Quality:

300M Row

10 Bow to Bends

5 Cherry Pickers

5 V-Ups

5 Kipping Knee Raise

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Barbell Brigade. Our last go at Sumo Deadlifts this cycle before we re-test our 5X5. Just like with Close Grip Bench Press this cycle, 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.  .  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:

8 Rounds for Time:

200M Row

5 Toe2Bar

Time Cap: 10 Min

Scaling Options:

Row – 150M Run

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

Cool Down:

Leg Bleeds – 3 Min

Cobra Pose – 1 Min

Pics courtesy of the CrossFit Games.  Congrats to Tia-Clair Toomey, Justin Mederiros, and CrossFit Mayhem on their wins in the Women’s, Men’s and Affilaite Cup divisions, respectively, at the 2021 CrossFit Games.  Training for the 2022 season begins NOW!!!

Warmup:

Jog 30’ and back x3

High Knees 30’

Butt Kickers 30’

Knee Hug2 Hip Opener 30’

Heel2Toe 30’

Spider-Man Lunge 30’

Inchworm 30’

Barbell Warmup: With an empty barbell, complete 5 reps of: Good mornings, back squat, Elbow rotations, push press, front squat, dip/shrug (hands in clean grip), hang power cleans, deadlifts

Super Squat Hip Sequence – See video below (courtesy of Mobility WOD)

S/S/S:

“Bring Sally Up Back Squat Test”

Use 50% Bodyweight for bar weight

Video courtesy of Vivendi LAB.  So, let’s have a little fun to start off the week.  For those doing this at home, or at the gym, you’ll need access to Moby’s song “Flower”.  Every time you hear “Bring Sally Up”, you’ll be at the top of a Back Squat. Every time you hear “Bing Sally Down”, you’ll get to the bottom of a back squat and HOLD that position until you hear the next “Bring Sally Up”. This will test your grit, but is make-able, and is over in about 4 Min.  You can do anything for 4 minutes…

WOD:

“TABATA BARBELL”

For Reps:

Tabata Deadlift (175/125)

Tabata Hang Power Clean (135/95)

Tabata Front Squat (95/65)

Tabata Push Press (65/45)

1 minute Rest between exercises

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is total number of reps completed in all 32 intervals.

What makes a Tabata workout even better?  When it has a barbell!!!  Like any other Tabata WOD, you will do all 8 rounds of 20 seconds work, 10 seconds rest on one movement BEFORE going to the next movement.  And between movements, you will get a minute rest to adjust the weight on your bar.  And yes, you read the weights correctly, they do go down from one movement to the next.  We go from a basic movement that allows work of more muscle groups and can move more weight, to more complex movements where your capacity for weight won’t be as great, but efficiency in the movement will make the given weight manageable.

Scaling Options:

Bar weight in “Bring Sally Up” -> weight you can handle 30 unbroken reps with

Bar weight in WOD -> as needed, but make sure there is a drop each time you go to a new movement

Cool Down:

Couch Stretch – 2 Min per side

T-Spine to Posterior Chain rollout – 3 Min