Warmup:

Grab pair of light Dumbbells

3 Rounds:

5 Push ups on DBs

5 Single-Arm DB deadlifts per side

5 DB upright row per side

5 DB Push Press per side

Then..

Spend 5-10 min practicing Devil’s Press and getting to working weight (see video below, courtesy of CrossFit Federal Hill)

WOD:

10 Rounds For Time:

5 L-Arm DB Hang Power Snatch (50/35)

5 Devil’s Press (50/35)

5 R-Arm DB Hang Power Snatch

5 Devil’s Press

*1 Min Rest Between Sets

https://www.youtube.com/watch?v=KQnmjdjCwpQ

Video courtesy of LiftAtHome.

Today’s WOD will have you constantly switching from a one-arm movement to having DBs in both hands. Big key on the Hang DB Snatch is get that good hinge of the hip to start and then explosively open the hips to move that DB overhead as fast as possible.  Try to push the pace on both movements as fast as you can.  Remember, you get a one-minute break at the end of every round, so push it!

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Banded shoulder stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Cobra pose – 2 Min

Warmup:

200M jog

10 PVC pass throughs

10 PVC around-the-worlds

10 PVC OHS

200M jog

10 Squat2Stand

10 Kickers per leg

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

Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat

S/S/S:

Overhead Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final round of Overhead Squat for this cycle before we re-test our 5X5.  The goal today is to hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until we get to a Heavy Single for the day.  If that heavy single just happens to be a new 1RM, awesome!  If it isn’t, as long as you went heavy and came out safe.

WOD:

In 4 Min, complete…

400M Run

Max Cals – Ski Erg

Rest 1 Min

Repeat for total of 3 sets

Score = Total Ski Erg Cals

Not much to say about this one; the faster you finish he run, the more time you’ll have to knock out the cals on the ski erg.  Just don’t go full sprint on the run and not be able to put a solid effort on the ski erg.  Find that just-right pace.

Scaling Options:

Run -> 500M Row or .75 mile Echo Bike

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

Video courtesy of Vintage CrossFit

Cool Down:

Thread the needle pose – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

2X:

Bear crawl 30’ and back

5 hand-release push ups

10 iron cross

20-sec hold at top of rings

20-sec bottom of ring hold

Then…

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

Barbell Warmup: With an empty bar, complete 5 reps of: Good mornings, Kang Squats, Romanian Deadlifts. Then, set up for Floor Press and complete 2X5 empty bar Floor Press

S/S/S:

Floor Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.Final go at Floor Press this cycle.  The goal today is to hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until we get to a Heavy Single for the day.  If that heavy single just happens to be a new 1RM, awesome!  If it isn’t, as long as you went heavy and came out of it safe.

WOD:

3 Rounds:

10 Ring Dips

15 Deadlifts (185/130)

20 Pull Ups

Video courtesy of CrossFit HQ.

With the ring dips, this will force you to focus on keeping the core tight in the dips so you don’t go all over the place during them.  Grit through those and then keep the back tight in your pull ups and deadlifts.

Scaling Options:

Ring Dips -> Box Dips -> Dips off a bench -> push ups

Bar weight -> 165/115 -> 135/95 -> as needed

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

Cool Down:

Banded triceps stretch – 1 Min per side

Video courtesy of RFT Coaching

Banded Bully Stretch – 1 Min per side

Warmup:

1 Min row (easy pace)

8 box step ups

6 tuck jumps

1 Min row (med pace)

10 Spider-Man lunge w/twist

10 Heal2Toe

5 Box jumps

4 Box jump overs

30-sec row sprint

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, power clean from the hang, power clean from mid-shin

WOD:

For Time:

1000m Row

50 Box Jump Overs (24/20)

25 Power Clean (115/80)

750m Row

40 Box Jump Overs

20 Power Clean

500m Row

30 Box Jump Overs

15 Power Clean

Video courtesy of CrossFit Inguz. Putting in a bit of a grind today.  Chip away at this one, especially in the higher-number sets of box jump overs.  Sprinting is not recommended, rather find a pace that allows you to either constantly move through the box jump overs or if you have to break, it should allow you to jump back in rather quick

Scaling Options:

No rower -> Run 800/600/400M, respectively

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

Bar weight -> 95/65 -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Banded hamstring stretch – 2 Min per side

Warmup:

50 Single Unders

8 Single DB deadlift per side

6 DB high pulls per side

4 Alt DB Snatch

30 High-jump single unders

10 Squat2Stand

10 Thoracic High Fives

20 Double Unders or 3 attempts

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, Overhead Squat

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Final go of our Snatch Complex before our Oly re-test.  %s go up, but the rep count stays the same, and time for each set stays at 4 min.  With the % going up, take the time to make sure you keep your form dialed in.

WOD:

12 Min AMRAP:

Reps 2-4-6-8-10-etc…

Alt DB Snatch (50/35)

40 Double Unders After Each Round

Video courtesy of OPEX Fitness. So, today we’re looking at an ascending DB Snatch ladder with constant sets of double unders between rounds.  Best strategy would be to attack the DB snatches, and use steady/smooth pacing on the Dubs to let the shoulders get a small bit of rest

Scaling Options:

DB weight -> 35/25 -> as needed

Double Unders -> 80 Single Under per round

Cool Down:

Calf Stretch on rig – 1 Min per side

Side Foam roll – 30 passes on each lat (bottom of ribs to armpit)

Pic courtesy of Veteran.com

The Combat PT Tent will be closed for Columbus Day

Warmup:

500M row

10 push ups

Bear crawl 30’

10 push ups

Iron cross x5 ea leg

Scorpion x5 ea leg

Warmup on all three lifts for WOD (min 4 warmup sets per movement)

WOD:

“LINDA”

For Time

10-9-8-7-6-5-4-3-2-1:

Deadlift at 1.5 Bodyweight

Bench Press at Bodyweight

Clean at .75 Bodyweight

Compare to 20160510

Video courtesy of CrossFit HQ.  Demo of Games athlete, Frederik Aegidius tackling “Linda”, also known  as “The Three Bars of Death”.

This classic benchmark is a LOT of fun, but will put you through the paces.  The goal is to go unbroken each round, but be smart, especially on the bench press.  If fatigue is setting in and you are near failure, rack the bar and recover before continuing.  Yes, this is for time, but the body will recover faster if you break prior to hitting failure than if you fail out on a rep. And yes, the cleans are meant to be squat cleans.

Scaling Options:

Choose appropriate weights so you can safely complete all 10 rounds

Cool Down:

Doorway Stretch on Rig – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

Warmup:

3 Rounds:

200M jog

5 Plank Up/Downs – see video below, courtesy of Urbacise

5 Scap Pull ups

5 Kip swings

5 Push ups

5 Kipping knee raise

WOD:

Every 6 Min for 36 Min:

400m Run

10 Handstand Push-Ups

20 Toe2Bar

Score = Slowest Round

https://www.youtube.com/watch?v=gkjqW4bRwf4

Video courtesy of Breazeal Gymnastics. So, today sprinting in this WOD can be a blessing or a curse, depending on how you look at it.  You will find that you can sprint through pretty well in the first couple rounds and get more rest before the next round.  But, remember, the score today is your slowest round, so if you go too fast in round one or two and can’t maintain that pace in the later rounds, your score may suffer.

Scaling Options:

Run -> 500M Row per round

HSPUs -> Pike Push ups off a box -> Pike push ups off the floor -> High kneel DB should press

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of FitKAFAlar

Cool Down:

Banded Bully Stretch – 1 Min per side

Child’s Pose – 2 Min

Warmup:

1Min Echo bike (easy pace)

10 Cherry Pickers

10 Hollow Rocks

1 Min Echo bike (med pace)

10 PVC hang muscle snatches

30-sec plank hold

30-sec Echo Bike sprint

Barbell warmup: With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts.  NOTE: Prior to WOD, go back to empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade.

Third time at Sumo Deadlifts this cycle.  As stated before make sure to 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. Reps drop to 3 per set, so aim to go heavier than the 3X5 week.

WOD:

21-18-15-12:

Cals, Echo Bike (women go 16-13-10-7)

Power Snatch (115/80)

Barbell Roll-outs

Video courtesy of the Active Life.

Look for today’s triplet to tax your lungs, shoulders, and core.  Know going in that every round, when you get to the barbell roll-outs, your breathing will be very high and you’ll get the sense that you won’t be able to go deep in the rollout.  Take a deep breath or two to clear that feeling away, and then attack the roll-outs. For form on the Barbell Roll-outs, the goal is to get as close to out flat at the bottom as possible.

Scaling Options:

Bar weight -> 95/65 -> as needed

Roll-outs -> as far as your flexibility will allow -> Ab-mat sit ups

Cool Down:

Cobra Pose – 1 Min

Iron Cross – 1 Min per side

Warmup:

50 Single Unders

250M row

20 pedaling calf raise in downward dog

25 high-jump SUs

10 Iron Cross

10 Bow2Bends

20 Double Unders or 3 attempts

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

WOD:

For Time:

1000m Row

200 Double Unders

60 Cal Ski Erg

200 Double Unders

1000m Row

No fancy tricks to today’s WOD.  Just dig in and grind!

Scaling Options:

Double Unders -> 2X Single Unders

If no ski erg, banded ski erg.  2 Pulls + 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Calf Stretch on rig – 2 Min per side

Roll out T-Spine – 2 Min