Warmup:

12 Cals Ski Erg

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass thrus

10 PVC around the worlds

10 PVC OHS

10 Over & backs

10 Iron Cross

10 Bow to Bends

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Again, our goal this cycle is getting stronger and more efficient in the Overhead Squat to help you stabilize your catch position in the Snatch as well as having more strength in the end range of any OH pressing motion.  With the work sets dropping to 3, look to go heavier per set than we did on the 5X5 week.

WOD:

3 Rounds:

3 Min AMRAP, 2 Min Rest B/w Rounds

Reps 2-4-6-8-10-etc…

Deadlifts (225/160)

Bar Facing Burpees

*Restart rep scheme after each round

Score each AMRAP separately

Video courtesy of Train FTW.  Some quick tips on efficiency on the bar facing burpees.

Keep your deadlift form dialed in on this one.  Don’t let the back start rounding.  As stated above, after each rest period, you will start back at 2 deadlifts, 2 bar facing burpees, 4 deadlifts, etc…

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> as needed

Burpee over bar -> burpee to bar step over

Cool Down:

Banded OH stretch – 2 min per side

Iron Cross Stretch – 2 Min per side

Warmup:

Jog 30’ and back x4

High knees 30’and back

Butt kickers 30’ and back

50 Single Unders

Side shuffle 30’ and back

20 double unders or 3 attempts

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

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

WOD:

For Time:

400m Run

10 Toe2Bar

50 Double Unders

400m Run

10 Toe2Bar

40 Double Unders

400m Run

10 Toe2Bar

30 Double Unders

400m Run

10 Toe2Bar

20 Double Unders

400m Run

10 Toe2Bar

10 Double Unders

Video courtesy of Park City CrossFit.

So, with this WOD, the running and Toe2Bars are constant on their rep range.  The Double Unders will decrease each round.  Therefore, plan on a steady pace as you start this WOD, and look to increase the pace each round.

Scaling Options:

Run -> 500M Row

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

Video courtesy of Functional Bodybuilding

Double Unders -> 2X Single Unders

Cool Down:

Cobra Pose – 2 min

Calf Stretch on rig – 2 Min per side

Warmup:

10 Cal Ski Erg

Bear crawl 30’ and back

Seal walk 30’ and back

Crab Walk 30’

Inchworm to Cobra 30’

10 Twisting pushups

10 Scorpions

10 Kneeling lat stretch

Barbell Warmup: With an empty bar and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows/ hang power clean, power clean from mid shin.  Put bar down, set up for Floor Press and complete 2X5 empty bar Floor Press

S/S/S:

Floor Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second run of the Floor Press this cycle.  Sets drop to 3, so look to go heavier per set than the 5X5 week.  A safety note:  keep tension and control on the way down to avoid slamming your elbows to the ground.  Slamming will not only kill your elbows, but you run the risk of breaking a wrist.  No one wants that…

WOD:

14 Min AMRAP:

20 Ab-Mat Sit-Ups

15/11 Cal Ski Erg

10 Hand-Release Push Ups

5 Power Cleans (165/115)

Video courtesy of Reebok CrossFit ONE.  Quick demo of the hand-release push up.

Know going in, this AMRAP will be shoulder/tricep intensive through most of the movements.  That said, try as best as you can to shake out the arms during the sit ups

Scaling Options:

Ab-mat Sit Ups -> feet anchored

No ski erg -> Banded ski erg. 2 reps = 1 Cal

Video courtesy of Vintage CrossFit

Hand-release push-ups -> push-ups off bench

Bar weight -> 135/95 -> as needed

Cool Down:

Scorpion Pose – 1 Min per side

Kneeling Prayer Pose on bench – 2 Min

Video courtesy of TruMotion Therapy

Warmup:

3 Rounds:

100M jog

8 KB deadlifts

10 Bow2Bends

8 Russian Swings

8 Box step ups

8 Goblet Squats

8 Kneeling Lat stretch

8 Am KB Swings

Then..

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:

50 Am. KB Swings (53/35)

Then…

5 Rounds:

10 Pull Ups

15 Box Jumps (24”/20”)

20 Goblet Squats (53/35)

Then…

50 Am. KB Swings (53/35)

Video courtesy of CrossFit Arsenal.

Know going in, this WOD will not be finished quickly.  After the 50-rep cash-in, you’re looking at 5 rounds that consist of 45 reps each, and THEN a 50-rep cash-out.  That said, don’t take your sweet time getting through this.  Find that pace that will allow you to have minimal rest between movements.

Scaling Options:

KB weight -> 35/25 -> as needed

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

Box height -> 20/16 -> as needed -> scale to step ups

Cool Down:

Pigeon Pose on Rig – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Recent Academy grad Jake Ellison repping Joint Strike!  Way to go, Jake!!

Warmup:

15 Cal Row

Then…

Grab 15/10# plate

2 Rounds:

10 Plate Ground2Overhead

10 Plate around the worlds

10 Plate Squats

10 Plate OH lunge

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

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

3@65%

3@70%

2@75%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

Second go with our new Snatch Complex.  As stated last time, this 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.  As a reminder, 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:

10 Rounds:

Max Effort Bike for Calories

45 Seconds On

45 Seconds Rest

Score = Total Calories

Video courtesy of Monroe Miller.

I prefer we stick to the Rogue Echo Bikes today, as they don’t coast as much when there isn’t any pedaling going on.  Treating each 45-second work piece as an all-out sprint.  Make this one hurt!!!

Scaling Options:

No Bike -> Row for Cals

Cool Down:

Couch Stretch – 2 Min per side

Banded OH stretch – 1 Min per side

Pic courtesy of Convoy of Hope.  Today’s WOD will be in honor of all those we lost on September 11th, 2001.

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

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 (175/125)

11 HSPUs

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

Scaling Options:

If no rower – 66 Sumo Deadlift High Pulls at 95/65, or run both times

Box height -> 24/20 -> as needed

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

HSPU -> Pike Push Ups (box or floor)

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

Run -> 3 Mile Assault Bike

Bar weight -> as needed

Cool Down:

Roll out t-spine – 30 passes per side

Pigeon Pose on box – 2 min per side

Warmup:

10 Cals Ski Erg

50 Single Unders

5 DB sumo deadlifts

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

5 Dual DB Russian Swings

5 Dual DB Push Press

3 Devil’s Press

20 double unders or 3 attempts

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, sumo stance good mornings, sumo stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Our pull this cycle will be the Sumo Deadlift.  We’re looking to create some good strength throughout the posterior chain and add some hip flexibility in as well.  Big things in your setup: brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back.

WOD:

3 Rounds:

100′ Dual DB Front Rack Lunge (50/35)

50 Double Unders

25 Devil’s Press (50/35)

20/15 Cal Ski Erg

16 Min Time Cap

Video courtesy of CrossFit HQ.

Setting up your equipment properly will help unneeded extra walking from part to part in the WOD today. To set up for this WOD, mark off either a 25’ or 50’ section on the gym floor.  IF it is 25’, you’ll lunge down and back twice per round.  If it is 50’, you’ll do one down and back per round.  Keep the core tight and elbows in front of the DBs.

Scaling Options:

DB weight -> 35/25 -> as needed

Double Unders -> 100 Single Unders

Ski erg -> resistance band ski erg 2 reps + 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Iron Cross Hold – 1 min per side

Calf Stretch on Rig – 1 Min per side

Warmup:

Jog 30’ and back X4

High knees 30’ and back

Butt kickers 30’ and back

Side lunge 30’ and back

Inchworm to cobra 30’

20 sec hollow hold

5 Cobra to hip snap

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

WOD:

For Time:

Cash-In – 800M Run

then…

27–21–15–9:

Cal Bike

Burpee to Plate (25#)

AB-Mat Sit Ups

then…

Cash Out – 800m Run                                                                 

Time Cap – 35 Min

Video courtesy of Functional Bodybuilding.

Today’s WOD is all about grinding through.  There is a good amount of work to do, so don’t try coming out of the gates on fire.  Find a good pace, maybe right around you 1 Mile run pace when hitting this first 80-0M run.  When it comes to the other movements, same thing, steady pace.  On the Burpee to plate, this little extra piece just helps ensure full lockout of the hips and knees in the burpee.  Make sure when you are on top of the plate, only come off once knees and hips are locked out.

Scaling Options:

Run -> 1000M row

Burpees -> no push up/no jump burpees

Ab mat sit ups -> feet anchored

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 2 Min

Warmup:

500M Row

8 Box step ups

10 Squat2Stands

10 Thoracic High Fives

10 Spider-Man Lunge

10 Kneeling Lat Stretch

10 Over & Backs

3 Wall Walks w/10 sec hold in Handstand

On rig: Perform 5 reps of: scap pull ups, kip swing, 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: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

This cycle’s Clean & Jerk complex will focus on explosiveness in the Power Clean, control in the Front Squat, and a good SNAP to our Split Jerk.  Take a quick second between the Power Clean and Front Squat, as well as between the Front Squat and Split Jerk, to set up properly before going into the next move.  Make sure you put yourself in the correct position to hit the lift successfully.

WOD:

AMRAP 15:

15 Pull Ups

10 Box Jumps (24″/20″)

5 Wall Walks

Video courtesy of CrossFit HQ. Best strategy for this WOD would be steady pace on the pull ups and box jumps so you’re not out of breath when going for the wall walks.  With those wall walks, keep the core tight as you move up the wall. Goal should be finishing with the nose right at the wall or as close as possible.  Also, don’t just let the body drop down.  Walk back down the wall in control.

Scaling Options:

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

Box height -> 20/16 -> as needed

Wall walks -> as high as you can get on wall -> 8 Plank Shoulder taps per arm = 1 rep

Cool Down:

Kneeling Lat Stretch Hold – 1 Min per side

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Pic courtesy of ClearanceJobs.com

The Combat PT Tent will be closed Monday, 5Sept in observance of Labor Day.

See you all on Tuesday!!!