Warmup:

Grab light/med KB

10 Cal Row

10 Iron Cross

10 Kneeling Lat Stretch

10 Bow to Bend

50’ suitcase carry l-hand

50’ suitcase carry r-hand

10 Quadruped Thoracic stretch – see video below, courtesy of Functional Bodybuilding

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

WOD:

40/30/20/10/20/30/40*:

Cals on Bike

*100M Dual KB Farmer Walk (70/53) after every round

Video courtesy of ShapeFit. Not gonna lie, this one is a bit of a grinder.  The row will push you, and the Farmer’s walk will make trying to catch your breath pretty darn tough, but stay focused and keep moving forward to get through this.

Scaling Options:

If no bike available, go rower or ski erg, or go 600/400/300/200/300/400/600 M running

KB weight -> 53/35 -> as needed

Cool Down:

2 SETS

1:00 Banded Hamstring Stretch per Side

Warmup:

Jog 30’ and back x 3

8 Twisting Push Ups

Spider-Man Lunge 30’

10 Pushup2 Downward Dog

10 Hollow Rocks

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Knee Raise, StrictToe2Bar

Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk

Prior to WOD 3 bench press warmup sets, increase weight each time

S/S/S:

Push Jerk

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting the Push Jerk this cycle.  The better we become at these, the easier the finish for the Clean & Jerk becomes.!  Reps drop to 3 per round, so plan on going even heavier than the 3X5 week.

WOD:

15 Min AMRAP:

5 Strict Toes-to-Bar

10 Bench Press (bodyweight)

15 GHD Sit-ups

The focus on this AMRAP should be more on good form that hitting the highest number of rounds/reps possible.

Video courtesy of Functional Bodybuilding. With the strict Toe2Bars, the focus is hollowing out your core, and controlling your hips in both the up and down movement.

In the Bench, goal is not bouncing the weight off your chest.  Control each rep, but if you feel like you are getting close to failure, rack the weight, shake out, compose yourself and then get back at it.

Video courtesy of Rogue Fitness. GHDs should have a similar focus as the T2B.  Core control and an added “Fire” of the legs as you come up.

Scaling Options:

Run -> 500M Row

Strict T2B -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Bench weight -> ¾ body weight, ½ bodyweight -> as needed

GHD -> GHs sit up to flexibility limit ->ab mat sit ups

Cool Down:

3 SETS

:30 Scorpion Stretch Hold per Side

1:00 Cobra Pose

Warmup:

250M Row

8 Box step ups

5 Cobra2Downward Dog

5 Cobra to Hip Snap

5 Box Jumps

200m run

30 sec pigeon pose on box per side

WOD:

2 Rounds:

400M Run

30 Box Jumps (24″/20″)

20 Burpees

1K Row

Time Cap – 30 Min

Video courtesy of WOD Prep.  Some ways to make your burpees better.

Scaling Options:

Run -> 500m row -> 100 DUs

Box height -> 20/16 -> as needed

Cool Down:

3 SETS

:30 Doorway Stretch per Side

1:00 Child’s Pose

Warmup:

Grab set of light DBs

200M jog

5 DB deadlifts

8 Squat2Stand

5 Hang DB Power Clean

8 Pushup2Downward Dog

5 DB Push Jerk

10 Thoracic High Fives

Burgener warmup – See videos below, courtesy of The CrossFit Weightlifting Seminar Staff.  Two angles of Sage Mertz hitting the Burgener WU

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based of 12Aug 1RM

Video courtesy of Catalyst Athletics. Third run of our Snatch Complex for the cycle.  As a review, 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 you know, we have been progressing in catching the bar in the bottom of the squat, so 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. %s stay the same as last time, but reps increase, so time per round goes up to 4 Min.

WOD:

DOUBLE DB DT

10 ROUNDS FOR TIME:

12 DB Deadlifts (50/35)

9 DB Hang Power Cleans

6 DB Push Jerks

Time Cap – 18 Min

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

3 SETS

:30 Calf Stretch per Leg

:30 Couch Stretch per Side

:30 Foam Roll Foot per foot

Warmup:

15 Cal Row

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

10 Cal Row

30 Double Unders

10 Push up to downward dog

Pull up warmup: 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 warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean

Pic courtesy of Middletown, NJ.  With tomorrow marking the 20th Anniversary of the tragic events of 9/11, today we want to take time to honor those who perished in those attacks.

WOD:

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170/120)

11 Handstand Push Ups

11 KB Swings (70 /53)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. 

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers

NOTE:  If you haven’t done so yet, please register for the 9/11 Tower Challenge held at the Gila River Arena this Saturday, Sept 11th.  For registration, go here.

Scaling Options:

If no rower – 66 SDHP at 95/65, or run both times

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> Buddha pull up -> ring row -> table row

HSPU -> Pike Push Ups

T2B -> Kipping Knee Raise -> Laying Toe2Bar

Run -> 3 Mile Assault Bike

Cool Down:

Roll out lats – 30 passes per side

Calf stretch on rig – 2 min per side

Warmup:

Grab a light DB or KB

30 Jumping Jacks

10 Spider-Man Lunges

10 Bow2Bends

10 Thoracic High Fives

10 Pushup2Downward Dog

2 Turkish Get-Ups per side (see video below, courtesy of CrossFit HQ)

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

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@65%,

3@70%,

2@75%

+ 1 Jerk at the end of ea set.

%s Based off 12Aug 1RM

 Sets start every 3 min

Video courtesy of Catalyst Athletics. Our second run of our Clean Complex this cycle.  As we’ve discussed before, this cycle we get even more practice getting under the bar FAST!!!

WOD:

Every 2 Min for 14 Min:

5 Pull Ups

10 Push Ups

2 Alternating Turkish Get Ups*

*Can be DB or KB. Pick weight you can control

The pushups and pull ups are just to prime the body so you are ready to keep core balance throughout the Turkish Get ups.  With the two minutes per set, you should have enough time to get through them without rushing too fast on the get ups.

Scaling Options:

Pull ups -> Buddha pull up -> ring row -> table row

Push up -> off bench

Turkish Getup -> no weight

Cool Down:

T-Spine Roll out – 2 Min

Spider-Man Lunge hold – 1 Min per side

Warmup:

8 Box Step overs

10 Squat2Stands

10 Twisting Lunge

5 Inchworm + 3 Push Ups

5 Tuck Jumps

10 Alt Toe Touch (feet wide)

5 Box Jumps

3 Wall Walks

30 sec Handstand hold

On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Kipping Knee Raise, Toes2Bar

WOD:

5 Rounds For Time:

10 Wall Walks

10 Toes2Bar

20 Box Jumps (24″/20″)

Video courtesy of CrossFit HQ. Maintain a neutral spine during those wall walks to avoid undue stress on the low back. Today we go from a mainly shoulder stress, to shoulder/core/hip stress, to a hip extension stress.  Your body should be pretty beat by the end, but the stress changes should allow you to finish this one in a good time.

Scaling Options:

Wall Walks -> ½ wall walk w/10 sec hold at top -> Wall Walk to 10 sec pike hold -> inchworm + 5 push-ups (see video below, courtesy of Spark Fitness and Tennis Club)

T2B -> Kipping knee Raise -> Laying Toe2Bar -> V-Ups

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on box – 2 Min per side

Warmup:

200M Ski Erg

8 Squat2Stands

8 Thoracic High Fives

8 Inchworms

200M run

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

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

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Time for our second session of Overhead Squat this cycle.  The stronger we become in this movement, the easier it will be to successfully catch the bar in a Snatch.  Tight core, active shoulders and feet flat! The working sets drop to 3, so plan on going heavier per set than you did the 5X5 week.  Good idea would be to start your first set at either the weight you did set 4 or set 5 of the 5X5 week with.

WOD:

AMRAP 20:

500M Ski Erg

40 Alternating Dumbbell Snatches (35/25)

30 DB Goblet Lunges (35/25)

200m Run

https://www.youtube.com/watch?v=5gXJ2X-7jaI

Video courtesy of KERWERK Limitless Fitness.  For the Db Goblet Lunge.  These can be walking or stationary.  Little higher rep sets in this AMRAP, but very doable.  Keep transition times to a minimum to allow you to get more reps in the given time period.

Scaling Options:

Ski Erg -> Banded Lat Press Down (see video below, courtesy of Train FTW) 50 per set

DB weight – > 25/15 -> as needed

Run -> 250M row

Cool Down:

Banded OH stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of Esa Dhyam.  We will be closed today in observance of Labor Day.  Don’t forget, if you have not done so yet, register for this coming Saturday’s 9/11 Tower Challenge.  When searching for a team, pick “CrossFit Flex/Joint Strike CrossFit”.  Late registration is open until Sept 10th. Click here to go to the registration site.

Warmup:

Grab light KB, then 2X through:

-10 Cal Row

-5 KB Sumo Deadlifts

-5 KB Sumo Deadlift High Pulls

-5 Russian Swings

-5 Goblet Squats

-5 Back Roll to V-Sit

Then, Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength. Second time tacking Deadlifts this cycle! Focus on the perfect set up, and then keeping the body tight throughout the movement

WOD:

4 Rounds For Time:

20 KB Sumo Deadlift High Pull (70/53)

20 Russian KB Swing (70/53)

20 Goblet Squats (70/53)

Time Cap 10 Min

Video courtesy of Train FTW.  Demo of Sumo Deadlift High Pull. Little heavier weight for our KB today, but these movements will all count on your explosive hip extension to be successful.  Can you beat the cap?

Scaling Options:

KB weight -> 50/35 -> as needed

Cool Down:

Iron Cross hold – 1 Min per side

Child’s Pose – 2 Min