Warmup:

8 Box Step Ups

8 Pushup2Downward Dog

10 Thread the Needle

10 Spider-Man Lunge w/twist

8 Box Step overs

6 Lateral box step overs

10 Squat2Stands

10 Knee Huggers

Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: hang muscle cleans, hang power cleans, strict press, push press, push jerk

WOD:

For Time:

21-15-9:

Shoulder To Overhead (115/80)

Single DB Box Step Ups (35/25) (24″/20″)

-rest 3 Min

15-9-6:

Shoulder To Overhead (135/95)

Dual DB Box Step Up (35/25) (24″/20″)

-rest 3 Min

9-6-3:

Shoulder To Overhead (155/110)

Dual DB Box Step Overs (35/25) (24″/20″)

Video courtesy of Online WOD.

Three mini-WODs that look the same, but increase in both load and skill as you progress.  In part 1, the Shoulder2Overhead is a bit lighter, so you could get away with strict press or mixing in some push press.  But either way, with the lighter load, goal is to move through those reps rather quickly.  With the single DB box step ups, you can hold the single DB in the suitcase position, or in the front rack, or across your back.  Your choice. In part 2, the load goes up, so you’ll want to use either a push press or push jerk to get through those S2OHs.  Now on the step ups you go to 2 DBs.  So again, hold them any way you can.  For the final piece, the load should be heavy enough where we’re looking at push jerk, and most likely the first set won’t be unbroken, but if you get the strength and the gas in the tank, go for it!  The final DB/box work sees us go to box step OVERs.  So, with those, look at maybe using more of a lateral movement to get through these.

Scaling Options:

Bar weight -> 55, 65, and 75% of Push Jerk 1RM. (ELITE: 135/95,165/115, 185/130)

DB weight -> 25/15 -> as needed (ELITE:50/35)

Box height -> 20/16 -> as needed

Cool Down:

Banded Bully Stretch – 2 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Echo Bike

10 Alt Reverse Lunge

10 push up to downward dog

250M Row

10 Squat2Stands

10 Kickers per leg

:30 Wall sit

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom

S/S/S:

2-Sec Pause Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Paused Back Squats this cycle. Our goal is to get even heavier this week than the time we hit these for 3X5.  With an increase in weight, make sure you still keep that tight hold at the bottom for a good 2 seconds each rep.

WOD:

For Time:

30/24 Cal Echo Bike

500M Row

-rest 2 Min

20/16 Cal Echo Bike

350M Row

-rest 1 Min

10 Cal Echo Bike

250M Row

Time Cap – 16 Min

Video courtesy of Dark Horse Rowing.

Some sled-dog work today on the cardio!  Would suggest trying to keep your cadence at about a 65-70 to move through those cals efficiently.  Then, hard leg drive to get through the rowing distance.  Use your rest to let the heart rate come back under control along with the breathing.  This should allow you to hit the next piece just as hard!

Cool Down:

Couch stretch – 2 min per side

Roll out hamstrings and glutes – 30 passes per side

Warmup:

1:00 Row

10 KB deadlifts

5 KB Russian Swings

5 Inchworm push ups

10 Hollow Rocks

1:00 Row

10 Russian Swings

10 Tuck Jumps

On rig: Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

WOD:

24 Min AMRAP:

21 Russian KB Swings (70/55)

15 Toes 2 Bar

9 Box Jumps (30”/24”)

Video courtesy of CrossFit HQ.

As Chubbs Peterson famously said in Happy Gilmore, “It’s all in the Hips!”  Today hip engagement will make or break this WOD.  With a heavier KB for the Russian Swings, use the hips more than the arms, as you’ll need the arms and shoulder more in the Toe2Bar.  In those T2Bs, still get a good hip opening and closing to get the kip working for you.  And lastly, with a higher box, really open those hips FAST to get the needed height covered.

Scaling Options:

KB weight -> 55/35 -> as needed (ELITE: Am KB swings at 70/55)

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

Box height -> 24/20 -> as needed (ELITE: 33”/27”)

Cool Down:

Iron Cross – 1 min per side

Cobra Pose – 2 Min

Warmup:

2 Rounds:

1:00 jump rope

8 Cobra2Downward Dog

5 Cobra2Hip Snap

10 Spider-Man lunge w/twist

8 Hang Muscle Clean to Press

Then…

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)

S/S/S:

Strict Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third attack on Strict Press for our current cycle.  The reps per set drop to three, so aim to go heavier than the 3X5 week.  Also, really lock in the core throughout the lift to keep yourself steady.

WOD:

Every 4 Min for 12 Min, complete:

50 Double Unders

15 Power Clean & Jerks (65% of 1RM)

10 Burpee Over Bar

Score = Slowest round

Video courtesy of CHALK Fitness.

When thinking of the best strategy on attacking this WOD, I would say, smooth-fast-smooth.  Have a smooth, consistent pace through the dubs, et fast (yet safe) in the C&Js, and smooth on the burpee over bar.  If you are not able to get all 15 C&Js unbroken, aim to at least get 5 touch and go before letting go of the bar.

Scaling Options:

Dubs -> 2X Single Unders (ELITE: 100 Dubs every round)

Bar weight -> 50% of C&J 1RM)

Burpee over bar -> burpee to bar step over

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

200M jog

Side lunge 30’ and back

Inchworm 30’

Walking lunge 30’

Bear crawl 30’

Reverse Bear Crawl 30’

:30 Ski Erg

WOD:

5 Rounds For Time:

10 Cal Ski Erg

20 Wall Balls (20/14)

400m Run

Video courtesy of Team Misfit.  Some good Wall Ball efficiency tips here!

Think of going from movement to movement as going from one gear to another in a car.  As you move to that next gear, your speed increases.  Start with a steady pace on the ski erg, turn it up a little on the wall balls, and then give the run a good pace.  Maybe open up a bit of a sprint to finish the last run.

Scaling Options:

MB weight -> 14/10 -> as needed

Run -> 500M row

Cool Down:

Couch Stretch – 1Min per side

Thread the Needle – 1 Min per side

Warmup:

8 Box step ups

10 Spider-Man Lunge w/twist

10 Bow2Bends

10 Shoulder taps in plank

5 Box jumps

2 Wall Walks

10 PVC pass thrus

5 PVC OHS

5 PVC drop snatch

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

Barbell warmup: With an empty bar and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

4@65%

4@70%

3@75%

Sets start every 5 min

% Based on 7June 1RM

Videos courtesy of Train FTW.

Third round of our Snatch complex for this cycle.  Our reps per set increase, so total time per set increases as well. With an increase of reps, take that extra second between complexes to re-grip and rest your hips every time.

WOD:

18-15-12-15-18:

Handstand Push Ups

Box Jump Overs (24”/20”)

Pull Ups

18 Min Cap

Video courtesy of Functional Bodybuilding.

Little bit of a down-and-up the valley with our rep scheme today.  Look to hit manageable chunks of reps as you chip away at each round.  Don’t go too big and hit a fatigue point.  Knowing when to take that really quick breather to allow you to go right back in on the attack will be important today to get under the cap.

Scaling Options:

HSPUs -> Pike push up off box or floor -> High-kneel dual DB press (ELITE: Deficit HSPUs)

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

Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

(ELITE: Chest2Bar Pull Ups)

Cool Down:

Kneeling Shoulder stretch on box – 2 Min

KB/Med Ball Thoracic Mobility – 2 Min

Video courtesy of CrossFit Burgos

Warmup:

2 rounds:

:30 jump rope

5 Inchworm pushups

10 Spider-Man lunge

8 Single DB front squat (per side)

8 Single DB Shoulder2OH

:20 Hollow Hold

10 Alt V-Ups

Then…

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (High Hang, Hang, From Floor)

3@65%

3@70%

2@75%

+ 1 Jerk at the end of each set

Sets start every 4 min

% Based on 7June 1RM

Video courtesy of CrossFit Southie. Second time hitting our current Clean Complex for this cycle.  With the %s going up, your time per set will increase. As with last time, make sure you finished each set with one either Push Jerk or Split Jerk.

WOD:

17 Min AMRAP:

10 Dual DB Thrusters (50/35)

15 GHD Sit Ups

*After Each Round of GHDs…

   – Reps of 30-40-50-60…etc of Double Unders (add 10 reps each round)

Videos courtesy of Rogue Fitness and CrossFit HQ, respectively.

Looking to get as far as possible in 17 min with this WOD.  The Thrusters and GHDs will stay the same throughout, but your Dubs will go up by 10 every round.  Stay as steady on those as possible. On the GHDs, make sure to “fire” the legs as you come up, otherwise you’re only coming up using the low back.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

GHD -> Ab-Mat Sit Ups -> feet Anchored (ELITE: weighted GHD)

Dubs -> 2X Single Unders

Cool Down:

Calf Pedal in Downward Dog – 20 per calf

Couch Stretch – 1 Min per side

Cobra pose – 2 Min

Warmup:

10 Spider-Man Lunge w/twist

5 Inchworm push ups

10 Squat2Stands

10 Thoracic High Fives

5 Pushup2downward dog

:15 dead hang on pull up bar

:15 active hang on bar

8 squats w/med ball

5 med ball push press to target

3 wall ball shots

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

WOD:

10 Rounds For Time*:

5 Strict Pull-Ups

10 Push-Ups

15 Wall Balls (20/14)

*At start of WOD and every 3 Min, 200’ shuttle run

Time cap: 30 Min

Video courtesy of CrossFit HQ.

Best way to handle this WOD is set up a 25’ section for your shuttle run.  200’ will mean you’ll go down and back the 25’ section 4 times.  Would have the start/end line close to where you will do the rest of the work so you’re not spending a lot of time in transition from shuttle runs to the movements in the WOD.  Remember, the WOD begins with the shuttle run, and then every 3 minutes thereafter.

Scaling Options:

Strict Pull Ups –> Buddha Pull Ups -> Ring Rows (ELITE: Strict Muscle Ups)

Push Ups -> to bench or box

MB weight -> 14/10 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

10 kickers per leg

10 Cossack Squats

10 Squat 2 Stands

Spider-Man Lunge 30’

Inchworm 30’

10 PVC pass thrus

10 PVC Around the worlds

10 PVC OHS w/5 sec pause @ bottom

Barbell warmup:With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs. Keep hands in Snatch Grip and perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle snatch, Behind the Neck Push Jerk (keep hands Snatch grip), Hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Snatch Grip Deadlift

3X5

Increase weight ea set

Video courtesy of Untamed Strength.

Second time hitting our Snatch-grip Deadlifts this cycle.  Focus on keeping the knuckles facing the ground through the lift.  This will hopefully translate to the same habit when hitting snatches, as the knuckles-down helps prevent early arm bend.  Also, keep your back flat!

WOD:

“Isabel”

For Time:

30 Power Snatches (135/95)

Compare to 20190719

Video courtesy of Noah Ohlsen.  Classic CrossFit Benchmark today!  The snatches can be Power (actually, suggest this so you can move through faster!).  Even though I want you going fast, don’t let your form go downhill for the sake of speed.  Rather you have a slower time than injure yourself.

Scaling Options:

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

Cool Down:

Roll out T-spine – 2 Min

Banded OH stretch – 1 Min per side

Pic courtesy of iStock.  The Combat PT Tent will be closed Tuesday in observance of the 4th of July.  We’ll see you guys on Wednesday!!!