Warmup:

Bear crawl 30’ and back

Seal walk* 30’ and back

Walking lunge 30’ and back

Side lunge 30’ and back

Inchworm 30’

10 Twisting pushups

10 Scorpions

10 Kneeling lat stretch

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. This cycle, our pressing movement will be the Floor Press.  The Floor Press is a great movement is the gym you are in does not have that many benches (like our Combat PT Tent) but has a good number of Squat Racks or floor space.  The uniqueness of the Floor Press is also it makes you stay far away from trying to bounce the bar at the bottom.  You need to have full tension on the bar at all times! Look to find a starting weight where the last rep is pretty challenging.  Then look to increase the weight each round where the last round, the 5^th rep is a real struggle.

WOD:

16 Min AMRAP:

50′ Dual KB Front Rack Walking Lunge (53/35)

21 Push Press (115/80)

12 Pull Ups

Video courtesy of Train FTW.  One word for today’s WOD – Grind!  Just know for the next 16 Minutes you are going to continually push yourself to keep moving.  Once you have that mindset, you’ll crush this one! Although the optimum thing would be to go unbroken on every movement, I would maybe think of a very quick break halfway through every movement.  This may help delay the onset of fatigue

Scaling Options:

KB weight -> 35/25 -> as needed

Bar weight -> 95/65 -> as needed

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Doorway Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

Grab light KB and rope

200M jog

50 Single Unders

5 KB deadlifts

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

10 KB Russian swings

20 double unders or 3 attempts

Barbell warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/elbow pull, high hang power clean, hang power clean

WOD:

5 Rounds of:

In 4 Min, complete

100M sprint

5 Hang Power Cleans (135/95)

10 Wall Balls (20/14)

15 Am. KB Swings (53/35)

Max Reps – Double Unders

-2 Min Rest Between Rounds

Score = Total Double Unders

Video courtesy of Train FTW.

So, you should get roughly a minute to minute and a half each round for dubs.  That said, you need to move fast through the “buy-in” movements without it being a full-blown sprint (I mean, what is the point of finishing the buy-in in 90 seconds if you aren’t able to breath well enough to do dubs until the 3:30 mark).  And yes, this is one of the days where there is no scale for the dubs.  For those who are still working on dubs, you will get some good practice time in and maybe even hit your first double under!

Scaling Options:

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

MB weight -> 14/10 -> as needed

KB weight -> 35/25 -> as needed

Double Unders – No scale

Cool Down:

Calf Stretch on Rig – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

Grab 15/10# plate

2 Rounds:

10 Plate Ground2Overhead

10 Plate around the worlds

10 Plate Squats

10 Plate OH lunge

Then…

30-sec cobra hold

5 Cobra to Hip Snap

On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, toe 2 bar

Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, OHS

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Our new Strength Cycle begins with our new Snatch Complex.  This complex will give us a chance to work your first and second pull for the Snatch, dial in the Power Snatch, and get a little extra OHS work.  1 rep of the Complex consists on a Snatch Pull, followed by a Power Snatch, and finished with an OHS.  Between the Snatch Pull and Power Snatch, make sure to let the bar come to a complete stop on the ground, allowing you to re-set your hips for the Power Snatch.  Once the Power Snatch is complete, stand all the way up with the bar locked out overhead, and complete one OHS.

WOD:

For Time:

60 Toes-to-Bars*

* Starting at 0:00, perform 8 burpees at the start of each minute

– Time Cap = 10:00

Video courtesy of Breazeal Gymnastics. Be as efficient as you can on the burpees to allow as much time as possible per minute to get in your Toe2Bars.  With the time cap of 10 minutes, the goal is to get big sized chunks done every time your bands are on the pull up bar. So, this will bring an interesting choice in your approach to the reps.  Do you go for quick sets with fewer reps or try to go for one long set?…decsions, decisions…

Scaling Options:

Toe2Bar -> 1-Legged Toe2Bar* -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Video courtesy of FitKAFAlar

Cool Down:

Cobra pose – 2 Min

Scorpion Pose – 1 Min per side

Warmup:

200M Jog

10 Kickers per leg

10 Squat2Stands

10 Thoracic High fives

10 Spider-Man Lunge w/twist

10 Pushup 2 Downward Dog

10 V-Ups

On Rig:Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

Barbell Warmup:With an empty barbell, complete 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squats, Push Press, Thruster, hang power clean, Power Snatch, OHS.  Grab KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings

Pic courtesy of the 56th FSS. This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country. The Rep Scheme represents the ages of the 13 service members killed in action.  The Combat PT Tent will run this event from 0600-0900 today.

WOD:

“Kabul 13”

For Time:

20 Deadlifts (75/55)

23 Hang Power Cleans (75/55)

31 Front Squats (75/55 )

23 Push Presses (75/55 )

22 Box Jump Overs (24/20”)

20 Butterfly Sit-Ups

20 Reverse Step Lunges

20 Pull-Ups

23 Goblet Squats (53/35 )

25 American Kettlebell Swings (53/35 )

22 Power Snatches (75/55 )

20 Overhead Squats (75/55 )

22 Thrusters (75/55)

Perform 13 Burpees after each movement.

This WOD can be done solo or with a partner, partitioning the movements any way you want (just must finish one movement’s reps before moving on), except the burpees.  The burpees are done together

Scaling Options:

Bar weight -> 65/45 -> as needed

Box height -> 20/16 -> as needed

Pull ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

KB weight -> 35/25 -> as needed

Cool Down:

Thread the Needle hold – 1 Min per side

Pigeon Pose on Box – 1 Min per side

Hamstring Stretch on box – 1 Min per side

Video courtesy of Tampa Strength

Warmup:

2 Rounds:

250M Row

8 Box Step ups at 3rd height

10 Iron Cross

6 Step ups/jump at 2^nd height

10 Knee hugs to lunge

4 step ups/jumps to 1^st height

20 Calf pedals in down dog

WOD:

For Time:

1000/800m Row

25 Box Jump Overs (30/24”)

1000/800m Row

50 Box Jump Overs (24/20”)

1000/800m Row

75 Box Jump Overs (20/14”)

Video courtesy of Misfit Athletics.  Some good tips for the higher box jump overs in today’s WOD.

Suggested approach to today would be steady-state pace on the row and then attack the jump overs.

Scaling Options:

Box height -> as needed, as long as height decreases each time

Jumps overs -> step overs

Cool Down:

Pigeon Pose on Box – 1 Min per side

Roll out back – 30 slow and controlled passes

Warmup:

50 Single Unders

5 Inchworm pushup+air squat

30 high-jump single unders

10 Spider-Man Lunge w/twist

10 Huggers

20 double unders or 3 tries

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings Kipping Knee Raise, Toe2Bar

Barbell W/U: With an empty barbell and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug, high elbows, high hang muscle clean, high hang power clean, front squat, hang clean, clean from mid-shin

WOD:

On a 20:00 Clock…

0:00-4:00 –

Work up to a Heavy Clean

4:00-6:00 – Rest

6:00-10:00 –

AMRAP 4:

Burpee to 6” target

10:00-12:00 – Rest

12:00-20:00 –

3 Rounds For Time:

30 Double Unders

15 Wall Balls (20/14)

8 Toe2Bar

Score each section separately

Video courtesy of Train FTW.  Some good examples of the Burpee to 6″ target.

A nice little 3-parter for today.  We begin with a bit of strength work, but under a short clock.  Notice the instructions say work up to a heavy single.  With the time being 4 min, I am not expecting you to shoot for a new 1RM.  Heavy for today.  And you can do Power Clean or Squat Clean.  For part 2, looking to try our limits in moving our body in space.  Another short time domain, so make your movements count.  For the final piece, the quicker you move, the better your score.  To do this, stay smooth and steady on the dubs, aim for unbroken or 8/7 on the wall balls, and either unbroken or 4/4 on the Toe2Bars.  Remember, that last section is an 8-min time cap!

Scaling Options:

Dubs -> 60 Single Unders

MB weight -> 14/10 -> as needed

Toe2Bar -> Kipping Knee Raise -> strict knee raise -> Laying T2B -> V-Ups

Cool Down:

Doorway Stretch – 1 Min per side

Calf stretch on rig – 1 Min per side

Warmup:

200M jog

5 push-ups on top of DBs

10 Kneeling Lat stretches

10 Squat2Stands

10 Thoracic High Fives

10 Huggers

2 Wall Walks

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

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

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, Behind The Neck Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin

S/S/S:

EMOM 12:

Min 1 – 10 Push Up w/Renegade Row

Min 2 – :30 Handstand Hold

DB weight – athlete chooses load

Video courtesy of WOD Star.  This shows the order for the Push Up w/Renegade Row. One rep = 1 Push Up, row one arm, row the other arm.

Our strength/skill piece will prime up the shoulders and back for what is coming in our WOD today.  In both movements, core engagement is needed to keep your body in the correct position.  Don’t let it relax or you risk unneeded back and shoulder strain

WOD:

8 Rounds For Reps:

:20 Pull Ups

– Rest :10

:20 Power Snatch (115/80)

– Rest :10

Video courtesy of Train FTW. Key to a good score and walking out of today’s WOD without being in pain is fast, efficient reps.  With only 20 seconds to work, we want to move quickly, but no get our bodies out of place.  If you plan on cycling the snatch, as seen in this video, have the hips set low on the first rep, but a bit higher on the subsequent reps to help with speed.  Now, with that said, I don’t want folks to have their butts high in the air and turn the first piece of each snatch into a stiff leg deadlift.  Still bend the knees once the bar goes past your knees.

Scaling Options:

Renegade row push-ups -> push ups w/knees on ground

Handstand Hold -> Pike holds on box -> Hand Plank hold

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Bar weight -> 95/65 -> as needed

Cool Down:

Lat stretch on rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

One more week before we start our next strength cycle.  This week we’ll continue with added skill work and some challenging WODs, which will conclude with the “Kabul 13” Here WOD on Friday.

Warmup:

Jog 30’ and back X 4

Butt kickers 30’ and back

Side shuffle 30’ and back

A-Skip 30’ and back (see video below for A & B Skip, courtesy of Runify)

B-Skip 30’ and back

Calf stretch in downward dog x 30 seconds

Spider-Man Lunge 30’

S/S/S:

400M Run:

3 attempts to set new PR for 400M run

 This can be done at the track or on the 400M path at the Combat PT Tent.  Rest as needed between attempts.

Today we get a chance to get a running distance short enough that we can go into sprint mode, but long enough that it will push our cardio limits if we go all out.  As stated above, rest as needed between attempts so you are fully recovered each time, BUT, don’t wait so long that the muscles get too cold to go full-go again

WOD:

“Death By Bike”

EMOM for as Long as Possible:

Start w/3 Cals on Bike for first minute 

Add 2 Cals every minute

Go until you cannot finish Cals in a given minute

Score = successful minutes

Video courtesy of The Ready State.  Some good tips of how to maintain body position when you get tired.

Time to push the thresholds of your aerobic capacity!  What better way than with a “Death By” WOD on the bike?!  Take the first few minutes to get your form dialed in and slowly increase the pace.

Scaling Options:

If no bike, go with rower (start at 5 Cals)

or

Ski Erg (Start at 3 Cals)

Cool Down:

Couch Stretch – 2 Min per side

 Half kneeling hamstring stretch – 1 Min per side

Video courtesy of Specifik Performance

Warmup:

400M jog

10 Cobra to Downward Dog

5 cobra to hip snap

10 Cat/Cow Stretch – see video below, courtesy of HowCast

10 Iron Cross

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar

S/S/S:

EMOM for 8 Min:

Min 1 – 30-sec Cobra Stretch

Min 2 – 90/90 stretch w/left leg in front

Min 3 – 30-sec Dead Bug Hold

Min 4 – 90/90 stretch w/right leg in front

Videos courtesy of Ken Whittier and The Power Athlete, respectively.  Demos of the 90/90 stretch and the Dead Bug. Our first part will focus on some mobility aspects that will help make the WOD work out better for you.

WOD:

“GI Jane’s Shredded Abs”

For Time:

100 Burpee Toes2Bar

16 Min Time Cap

Video courtesy of OPEX Athletics.  Quick demo of the Burpee Toes2Bar.

So, we’ll finish off the week with a spicy twist on a CrossFit Classic “Gi Jane”.  But, were the original had burpee pull ups, our version will instead be burpee toes2bar. The concept is, this will give more of an overall stimulus whereas the original gave more emphasis on targeting mainly the upper body.  Should be fun!!

Scaling Options:

Burpee Toes2Bar -> Burpee to Hanging Knee Raise

Cool Down:

Doorway Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

2 Rounds:

10 Cal Bike

5 single arm DB deadlifts per side

5 L-arm DB Snatch

25’ DB OH walk (left side)

5 R-arm DB Snatch

25’ DB OH walk (right side)

10 PVC Pass thrus

S/S/S:

5-5-3-3-2-2:

Overhead Squat

Increase weight ea set

Video courtesy of CrossFit HQ. Take the first part of today and wake up the OH position with some good, heavy Overhead Squats.  Not so much looking to max, but getting in some heavy sets.

WOD:

16 Min AMRAP:

30/21 Cal Echo Bike

50’ Single-Arm OH Walking Lunge (50/35)

*Switch arms at 25’

Video courtesy of Functional Bodybuilding.

Not going to lie, the chances that both your legs and arms will burn so bad you won’t know which is burning worse are pretty good.  Best advice I can give is in the OH walking lunge, really activate that shoulder area like you did in the OHS earlier.  Really get that arm pit to face forward.

Scaling Options:

If no bike available ->42/30 Cal Row

DB weight -> 35/25 -> as needed

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side