20220415

Warmup:

6 Box step ups

10 Pushup2Downward Dog

5 Inchworm to hollow hold (see below)

6 Box Jumps

30-sec cobra pose

5 pike push ups off a box (see below)

30-sec hold at top of rings

10 Sit ups

Videos courtesy of Power Monkey and Black Iron Gym, respectively. Demos for both the Inchworm to Hollow Hold and Pike Push Up off a box.

S/S/S:

Mid-line Stability Work

2 Rounds, 30-sec on – 15-sec off of:

Plank Hold

Side Plank Right side

Hollow Hold

Side Plank Left Side

Video courtesy of CrossFit HQ. Quick demo and scale options for the Hollow Hold. Our first piece today is some good core stability work. That stability will be key later in the WOD. The plank hold can be either the top of a push up or on the forearms. For the side planks, stay on the forearm. On the side planks, whatever leg is facing the sky, have that foot in front of the other foot and push the hips up and out. Raise your free arm up to the sky as well.

WOD:

EMOM 20:

Min 1 – 5 Handstand Push Ups

Min 2 – 10 Box Jumps (24/20)

Min 3 – 8 Ring Dips

Min 4 – 20 Ab-mat Sit Ups

Videos courtesy of Train FTW. Points of performance for the Ring Dips. Core stability/bracing is key on all the movements today. Keep your core engaged in the Handstand push-ups so you don’t crumble and fall over while upside down. On the box jumps, extend your torso as you jump up, and brace as you land (that way you don’t jar your spine when landing). For the ring dips, if my core is not tight, my body can get way out of position and put my shoulders in a dangerous spot. And if the core is not engaged in the sit up, your spine will suffer.

Scaling Options:

HSPUs –> Pike Push Up off box -> Pike Push Up off the floor -> High kneel DB press

Box height -> 20/16 -> as needed

Ring Dips -> Box dips

Ab-mat sit ups -> feet anchored

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Pigeon pose on box – 1 Min per side

20220414

Warmup:

200M jog

10 Spider-Man lunge w/twist

10 Squat2Stand

10 light KB deadlifts

10 Thoracic High Fives

5 KB Russian swings

Kneeling lat stretch 30 sec per side

5 American KB Swings

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

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second hack at our 2-sec paused Back Squats this cycle. Again, the point of these is to hold tension during the pause. This will help build our strength in the bottom of the squat to allow us to not only come out of the bottom of the squat with max tension (allowing us to explode up) but also prevent us from collapsing at the bottom of a heavy squat. Better core engagement and keeping everything tight will help prevent an injury when going heavy. The sets drop to 3 this week, so aim to go heavier per set than the 5X5 week.

WOD:

AMRAP 10:

200M Run

8 Kettlebell Swings (70/53)

Goal ~ 6+ rounds

This WOD looks easy on paper, but your goal in these 10 minutes is non-stop movement. Try NOT to take a break from the run to the KB swings, and no rest from KB swings to run. Make it past 6 rounds!!!

Scaling Options:

Run -> 250M row

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Couch Stretch – 2 Min per leg

Lat foam roll out – 1 Min per side

20220413

Warmup:

10 Cal Bike

10 Cobra to Downward Dog

10 Thread the Needle

10 Hollow rocks

10 Alternating V-ups

10 Cal Bike

Barbell warmup: With an empty bar, perform 5 reps of: RDLs, Good Mornings, Elbow rotations, Strict Press

WOD:

2 Sets:

50/40 Cal Bike

-Walking rest 3:00, then..-

3 Rounds:

15 Strict Press (75/55)

15 Toe 2 Bar

*Rest 3:00 between sets

* From the bike to the T2B is one set. Complete in order (including the walking rest) then rest 3:00 between set 1 and set 2.

Video courtesy of Nick Garcia. 50 Cals in 25 seconds. Giving you a goal to shoot for…just kidding…please don’t kill yourself today. That said, today, the goal is to try to hit that red line to tackle a couple very-doable pieces in this WOD. The reason I say go to red line is, you have built-in rest in here, so finish either the bike or the strict press/toe2bar couplet piece as fast as you can so you can hit that recovery piece and then do it all over again in round 2! And yes, the 3 min of rest after the bike IS walking rest, meaning I want you to walk, not fast, but keep the legs moving during those three minutes. If you stop moving, your legs will not like you much…

Scaling Options:

Bar weight -> 65/45 -> as needed

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

Cool Down:

Cobra Pose – 2 Min

Banded Bully Stretch – 1 Min per side

20220412

Warmup:

Jog 30’/back-pedal back x 3

Stiff leg bear crawl 30’

Inchworm 30’

Twisting Lunge 30’

Duck Walk 30’

10 Cobra to Downward Dog

5 DB press per side

5 DB thruster per side

Barbell Warmup: With an empty bar and in Snatch Grip, perform 3 reps of: BTN Push Press, ¼ OHS, ½ OHS, Full OHS, RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Second time tacking our Snatch complex this cycle. As a reminder, our Snatch complex consists of 1 Snatch Pull, resetting on the ground, 1 Power Snatch, then bringing the bar to the hang, and finishing with a Low Hang (right below the knee) Squat Snatch. Our weights go up this week, so move the bar efficiently and use that VIOLENT hip extension!

WOD:

3 Rounds For Time:

6 Man Makers (35/25)

9 Deadlifts (275/195)

**12 Single Arm OH Walking Lunges* (35/25)**

*Switch arms after 9 lunges

Video courtesy of Camille Leblanc-Bazinet. Quick demo of a Man Maker (one rep consists of going to the floor with your dumbbells and doing a push up, one DB row per side, holding onto the DBs as you plant your feet and completing a squat clean thruster). Today we are mixing in some fun dumbbell work with a little good ol’ fashioned picking weight up off the floor!

Scaling Options:

DB weight -> 25/15 -> as needed

Bar weight -> 225/155 -> 185/130 -> as needed

Cool Down:

Banded OH stretch – 1 Min per side

Roll out hamstrings and quads – 1 Min per body part

20220411

Warmup:

250M row

50 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Pushup 2 Downward Dog +10 Calf pedals in Downward Dog

On rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)

WOD:

For Time:

5 Rounds of “Cindy”

1000 M Row

4 Rounds of “Cindy”

800M Run

3 Rounds of “Cindy”

100 Double Unders

2 Rounds of “Cindy”

500M Ski Erg

Time cap: 35 Min

Video courtesy of ZeSztanga JejDoTwarzy. 1 Round of “Cindy” = 5 pull ups, 10 push-ups, and 15 air squats. With “Murph” less than 2 months away, going to continue with some days set as “Murph prep”. This won’t make “Murph” any easier come Memorial Day weekend, but it will make you more physically capable of finishing the workout even faster. Today will be a grind, but dig in, keep your pace consistent and you’ll make it through under the cap.

Scaling Options:

Pull ups -> Buddha Pull ups -> ring rows

Push ups -> off a bench

Run -> .1.5 mile on Bike

Double Unders -> cut to 50 DUs -> 200 Single Unders

If no Ski Erg -> Banded Ski Erg-35 reps (video courtesy of KIS Fitness)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion hold – 1 Min per side

Couch Stretch – 1 Min per side

20220408

Warmup:

200M run w/med ball

Partner up (Pair up and have partners stand about 10-15’ away from each other. No do the med ball drills lined in the warmup)

10 chest passes w/med ball

10 side tosses w/med ball

10 granny shots w/med ball

10 wall ball shots w/med ball

Barbell warmup: With an empty bar, and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, No-dip muscle clean, High Hang Power Clean, Hang Power Clean, Power Clean from mid-shin

Gruester practice – see video demo below, courtesy of the Bryant Fitness Center.

WOD:

“EOD WOD”

20 Min AMRAP:

7 Med Ball Gruesters (20/14)

10 Wall Ball (20/14)

12 Power Cleans (135/95)

400m run

Today’s WOD is in honor of the great troops in EOD. Their training is what inspired this one. We are running an event from 0600-0900 to do this WOD. SSgt Matt Slaydon (ret) and SSgt Dan Acosta (ret), both combat decorated Iraqi War Veterans will be guests of Honor.

Scaling Options:

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

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

Run -> 500M row

Cool Down:

Oly Wall Sit – 3 Min

Child’s Pose – 2 Min

20220407

Warmup:

Grab empty sled:

50 ‘sled push

10 Bow to Bends

5 Back Roll to V-Sit

50 ‘sled pull (keep butt low)

Bear crawl 25’

Reverse bear crawl 25’

10 Iron Cross

Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)

2X5 empty barbell deadlift

2X5 empty barbell good mornings

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength. Second time hitting good ol’ deadlifts! As stated before, brace your core throughout the lift and don’t let the body roll forward. Focus on driving the ground away from you rather than pulling the weight off the ground. Aim to go heavier than the 5X5 week

WOD:

3 Rounds:

50′ Bear Crawl

50′ Sled Push (90/70)

Rest 3 Min, then..

3 Rounds:

50′ Reverse Bear Crawl

50′ Sled Pull (90/70)

Score= Total Time

Time Cap: 18 Min

The weight for RX is the plate weight you are adding to the sled (two 45# plates for guys, a 45# and a 25# for ladies). The weight should not kill you. You should be able to sprint with that weight. This WOD is very doable in the time frame.

Scaling Options:

Sled weight -> 70/45 -> as needed

Cool Down:

Back extensions on GHD – 3×12

Banded hamstring stretch – 1 Min per side

Video courtesy of Barbell Shrugged

20220406

Warmup:

2 Rounds:

200M jog

5 Inchworm to push up

10 Twisting push ups

5 reps of A-T-Y drill – see video below, courtesy of CrossFit Massapequa

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)

Barbell w/u: With an empty barbell and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin.

S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ. Second time hitting our Bench Press this cycle. Point for the day, make sure your feet are solidly on the ground throughout the lift. Push the whole bottom of your foot into the ground to help keep you stable. Reps drop to 3 per set, so aim to go heavier than the 5X5 week.

WOD:

For Time:

10-8-6-4-2: Power Snatch (95/65)

15-13-11-9-7: Pull Ups*

*200M Run after every set of Pull Ups

So, the way this WOD will go, at 3,2,1..Go!, complete 10 Power Snatches, then 15 pull ups, followed by a 200M run, then 8 Power Snatches, and then 13 pull ups, followed by a 200M run, etc… Try to pick up the pace as the reps get smaller.

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Doorway Stretch – 1 min per side

Lat Stretch on Rig – 1 Min per side

20220405

EOD WOD 2022

Don’t forget, our EOD WOD Event takes place this Friday at the Combat PT Tent from 0600-0900

Warmup:

100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Iron Cross

10 Scorpion

30 Dubs or 4 attempts

10 Cal Row

WOD:

Every Minute On the Minute for 24 minutes:

Min 1 – 100M Shuttle Sprint

Min 2 – 35-50 Double-Unders

Min 3 – 15/12 Cal Row

With the shuttle runs, set up at 25’ area. You will sprint down and back 2 times to make the 100’. On the dubs, your goal should be to go unbroken on the sets. With the row, use a forceful leg drive to make the cals zoom by.

Scaling Options:

Double unders -> 100 Single Unders

Cool Down:

Calf Stretch on rig – 1 Min per side

Iron Cross – 1 Min per side

Roll out hamstrings – 10-15 passes per side

20220404

Warmup:

Bear crawl 30’ and back

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

10 Pushup2downward dog

10 should taps in plan

2 wall walks

5 min pistol practice – See video below, courtesy of Squat University

Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull. Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Second time going through our Clean Complex. As noted before, this complex that will emphasize the First & Second Pull on the Clean with a Clean Pull, as well as work the overall hip extension in both a Power Clean and a Low Hang Squat Clean. With the low hang, the goal is to come to a stop right below the knee. When you are in that position, make sure you stay tight! The %s go up this week, so utilize a hook grip during the complex.