Warmup:

200M Jog

8 Box step overs

10 KB deadlifts

10 Spider-Man lunge w/twist

10 KB Russian Swings

6 box jumps

5 Am. KB Swings

5 Goblet Squats

4 Box jump overs

Barbell warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, hang power clean, front squat, hang squat clean above knee, hang squat clean below knee, squat clean from mid-shin.  Put down bar, shake out arms, pick bar back up and perform 3 reps of: 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.

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics.

Second go at our 3-position Clean Complex this cycle.  As you know by now, one complex consists of a Clean from the floor, one from below the knee, and one from above the knee.  With the %s going up this week, keep that hook grip so you don’t drop the bar between reps.  Make sure you open those hips as violently as possible to get that bar moving, then as fast as you can, throw those elbows in front of the bar to get into the catch.

WOD:

21-18-15-12-9-6-3*:

Weighted Sit Ups (25/15)

Box Jump Overs (24″/20″)

*10 Am. KB Swings (70/53) after every round of Box Jump Overs

Videos courtesy of Train FTW. The deal make-or-break for this WOD is going to be the American KB Swings.  Try to keep a bend in the arm during the motion to keep the KB closer to the body, then fully extend the arms at the top of the movement.

Scaling Options:

Plate weight -> 15/10 -> no weight

Box height -> 20/16 -> as needed

Cool Down:

Cobra Pose – 2 Min

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

2 Rounds:

5 Inchworm push ups

5 Air Squats

5 Cobra to hip snap

Then…

2 Rounds:

5 Med Ball Squats

5 Med Ball Push Press

5 Wall Ball shots

Then…

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

WOD:

15 Rounds For Reps:

:30 Burpees

– Rest :30

:30 Wall Balls (20/14)

– Rest :30

Score = Total reps

Video courtesy of CrossFit HQ.  Want to save your low back and shoulders in Burpees?  Check out the tips. Equal work/rest WODs always look inviting on paper.  But give it a few rounds and it might prove difficult to maintain the same rep scheme you had in the first couple rounds.  Best suggestion is, don’t shoot for the moon in the first couple rounds.  Find a pace you feel confident you can maintain throughout the 30 minutes, and then make it your goal to maintain or exceed that pace each and every round.  And yes, to clarify, one round consists of the 30-sec of burpee, a 30 sec break, a 30-sec of wall ball work, and a 30 sec break.

Scaling Options:

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

Cool Down:

Scorpion Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side

Warmup:

10 Cal Row

10 Bow to Bends

10 Iron Cross

50 Single Unders

10 Squat2Stands

10 Back roll to V-Sit

30 high-jump single unders

20 Double unders or 3 attempts

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

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin

S/S/S:

Deficit Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our second run of Deficit Deadlifts this cycle.  The sets drop to 3, so aim to go heavier per set than you did on the 5X5 week. As stated before, the goal here is to build strength in the initial pull off the ground in the deadlift.  By making us stronger in a further distance than our traditional deadlift set-up, we should not have a sticking point right off the ground in a traditional deadlift.  That said, pay extra attention on bracing your core and keeping your back as flat as possible through the lift.

WOD:

AMRAP 14:

60 Double Unders

40/30 Cal Row

20 Deadlifts (185/125)

10 Pull Ups

Video courtesy of Train FTW.  Want to keep your shoulders from getting blowed up during dubs, try the suggestions here. Looking to push our threshold starting in the posterior chain with the rope work, row, and deadlifts.  Then we’ll shift the pain to higher on the back with the pull ups.  Maintain a good rhythm on the rope, a steady/fast pace on the row, and find manageable chunks for the deads and pull ups

Scaling Options:

Dubs -> cut to 45 Dubs per round -> 120 Single Unders

Bar weight -> 155/110 -> 135/95 -> as needed

Cool Down:

Cat/cow stretch – 2 Min

Iron Cross – 1 Min per side

Warmup:

Bear crawl 30’

Reverse bear crawl 30’

Spider-Man Lunge 30’

Inchworm push up 30’

10 Cobra to Down Dog

10 Hollow Rocks

30 Leaning front rest – see video below, courtesy of DogTown CrossFit

2 Wall Walks w/5 shoulder taps per side at top of walk

S/S/S:

Spend 15 min on Handstand Pushup or Walk Progression

Video courtesy of CrossFit HQ.  Our goal here is to get some practice time on being inverted.  If still working handstand, focus on handstand holds and slow negatives on the HSPUs.  If working HS walk, find some progressions like in this video.

WOD:

5 Rounds:

5 Wall Walks

10 Ring Dips

15 Toe to Bar

*Advanced – sub out 25′ Handstand Walk for the Wall Walks

Video courtesy of Carl Paoli. On the wall walks, the goal is to get the chest or nose to touch the wall.  If you are not there, get as close as you can.

Scaling Options:

Wall Walks -> 3 Shoulder Taps per side for every 1 Wall Walk -> 30 sec plank hold

Ring Dips -> Stationary or box dips -> hand release push ups

Toe2Bar -> Kipping knee raise -> strict knee raise -> laying T2B -> V-Ups

Cool Down:

Banded Bully stretch – 2 Min per side

Elevated prayer pose – 2 Min

Video courtesy of ChiroSport Specialists of Dallas

Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab Walk 30’

Lat stretch on rig – 30 sec per side

Barbell w/u: With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean (mid-thigh), Power Clean from shin

Pic courtesy of CrossFit High Voltage. On June 30, 2013 we tragically lost 19 members of the Granite Mountain Hotshot Crew to the Yarnell Hill Fire. On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.  We will do a running of this WOD today from 0600-0900.

WOD:

“Hotshots 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 M Run

Video courtesy of CrossFit HQ.

Scaling Options:

Air Squats -> to depth

PC Weight -> 115/85 ->95/65 ->75/55

Strict Pull Ups –> Buddha Pull Ups -> Table Rows

Run -> 500M row -> 2 Min of cardio

Cool Down:

Puppy Pose on Chair – 2 Min

Video courtesy of Vintage CrossFit

Banded lat stretch – 1 min per side

Warmup:

10 cal Bike

Side lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus

10 PVC OHS

8 box step ups

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin.

S/S/S:

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

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Our second go at the 3-Position Snatch complex.  Reminder, you will hit one Snatch from the floor, hold onto the bar, set up right below the knee, hit a second snatch, hold onto the bar, and perform one more snatch at the hang (above the knee).  In between the reps, if your grip is starting to go, put the bar in your hip, and re-grip your hands if necessary.  Good hip explosion and fast drop under the bar will make these successful.  If the squat snatch is a limiting factor, either lighten up the weight, or hit power snatches, and ride down for an OHS every rep.

WOD:

21-18-15-12-9-6-3:

Ab Mat Sit Ups

Box Jump Overs (24″/20″)

*8/6 Cal Bike after every round of Box Jump Overs

Time Cap: 18 Min

Video courtesy of Reebok CrossFit ONE.  Quick Ab-Mat Sit Up demo. Look to start at a good  pace on the ab-mat sit ups and the box jump overs, and as the reps lessen each round, aim to go even faster.  Also, keep a good pace going on the Bike every time.

Scaling Options:

Ab-mat Sit Up -> feet anchored (Elite -> GHD)

Box height -> 20/16 -> as needed (Elite: 30/24)

Cool Down:

Kneeling shoulder stretch on box 2 Min

Video courtesy of Train FTW

Cobra pose – 2 Min

Warmup:

50 Single Unders

10 Squat2Stands

10 Thoracic High fives

30 high-jump single unders

10 Push up to downward dog

20 calf pedals in down dog

20 double unders or 3 attempts

10 Huggers

Barbell warmup: Place empty barbell in rack, then perform 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerk

S/S/S:

Split Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Today, we are back on our Split Jerk work for the cycle. Sets drop to 3, so aim on going heavier than the 5X5 week.  Just like last time, the goal is here getting an very violent hip extension, then driving our bodies down under the bar FAST, as we PUNCH to lock out the arms overhead as we land in the split.  Focus on the fast drop and the punch to avoid having to press more than needed on the catch.

WOD:

AMRAP 12:

50 Double Unders

100m Dual KB Overhead Walk (35/25)

Video courtesy of Lindy Barber.  Quick demo of the Dual KB Overhead Walk. To make this WOD successful, you’ll need to focus on relaxing the shoulders during the double unders. Otherwise, the shoulders may get overly fatigued prior to the OH carry, making it much harder to go unbroken (suggest no more than one break in the 100M) on that piece.  So, to do that, don’t aim to go super fast on your rope, rather find the rhythm that allows you to successfully get the dub and not trip up on your rope.  The harder you try to speed up the rope, the more the shoulders get taxed.

Scaling Options:

Double Unders -> cut to 35 per round ->100 Single Unders (Elite: 100 DUs)

KB weight -> 25/15 -> as needed (Elite: 53/35)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

3 Rounds:

100M run w/med ball

5 med ball squats

3 med ball push press to target

2 Wall Ball shots

5 Kip swings

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, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench)

S/S/S:

Bulgarian Split Squat

3X5 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting work the Bulgarian Split Squat this cycle.  Our sets drop to 3, so goal is to go heavier per working set than you did in the 5X5 week.  Remember, you can do all 5 on one leg before moving to the other leg.

WOD:

For Time*:

100 Wall Balls (20/14)

*Every Minute on the Minute – 5 Pull Ups

*WOD begins with 5 Pull Ups

Time Cap: 15 Min

Video courtesy of Invictus Fitness.  Some good tips on Wall Ball efficiency. So, if you do the quick math, you need to average 7 or more reps per minute to make it under the cap.  Sounds very doable, but don’t forget, those pull ups will start to tax you a few minutes in.  My suggestion, go until about 10 seconds left per minute, just to have enough time to catch your breath before getting the pull ups out of the way and having enough gas in the tank to knock out some solid wall balls every minute.

Scaling Options:

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

Pull ups -> Buddha Rows -> Ring Rows (Elite: Bar Muscle Ups)

Cool Down:

Couch Stretch – 2 min per side

Kneeling lat stretch – 1 min per arm

Pic courtesy of DoDEA.  The Combat PT Tent is closed 20June in observance of Juneteenth.

Warmup:

2 Rounds:

5 Inchworm push ups

3 vertical jumps

5 single-arm ring rows

5 Cobra to hip snap – see video below, courtesy of Invictus Fitness

Then…

2 Rounds:

10 sec bottom of ring dip hold

10 sec top of ring dip hold

WOD:

EMOM 32:

Min 1 – 6 Burpee to Kipping Pull Ups

Min 2 – 8 Strict Ring Dips

Min 3 – 6 Box Jumps (30″/24″)

Min 4 – 8 Handstand Push Ups

Videos courtesy of OPEN Fitness and Train FTW, respectively.  Quick demos on the Burpee to Kipping Pull up and the Strict Ring Dip. Looking for increasing our ability to move our body through space today.  Each minute’s work will tackle a different version of that goal.  Minute one focuses on hip flexion (coming off the ground in a burpee and back side of the kip in a kipping pull ups) and extension (jump to the bar).  Minute two is building raw shoulder and triceps strength.  Minute 3 generating as much force as possible on a hip extension to hit a higher box jump.  Finally, minute 4 focuses on core stability and shoulder strength in a handstand, as well as hip power in a kipping handstand push up.

Scaling Options:

Burpee to kipping pull up -> burpee to jumping pull up (video courtesy of OPEX Fitness)

Ring dips -> stationary dips -> box or bench dips

Box height -> 26/22 -> as needed

HSPUs -> Pike push up off box -> pike push up off floor -> high kneel DB press

Cool Down:

Thread the Needle – 1 Min per side

Banded Tricep Stretch – 1 Min per side

Video courtesy of RFT Coaching