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 Alt Toe Touch in Downward Dog

Barbell Warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk, put bar down, shake out, then perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Our pulling motion this cycle will focus on the Sumo Deadlift.  This will help get that full posterior chain even stronger!

WOD:

“2 Minute Defense”

5 Rounds For Time:

1 Power Clean (135/95)

3 Hang Squat Cleans

2 Jerks

Sprint 200 feet

After the five rounds, rest two minutes.

Repeat.

Score = Total Time (including 2 min rest)

Time Cap – 15 Min

Video courtesy of CrossFit HQ.

This “Two Minute Defense” benchmark workout has two five-round parts – including barbell movements and sprinting – separated by a 2-minute rest.  This WOD was a Main Site original from 2007.

Scaling Options:

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

Sprint -> 6/5 Cal Row

Cool Down:

Sumo stance forward fold – 2 Min

Video courtesy of OPEX Fitness

Leg bleeds – 2 min

Warmup:

1:00 Echo Bike

Walking lunge w/twist 30’

Inchworm 30’

Side lunge 30’ and back

1:00 Echo Bike

8 Box step ups

5 box jumps

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

Kettlebell warm-up: With a light KB, perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings

WOD:

For Time:

50/35 Cal Echo Bike Buy-In

Then…

50-40-30-20-10: Am KB Swings (55/35)

10-20-30-40-50: Box Jump Overs (24″/20″)

Then…

50/35 Cal Echo Bike Cash-Out

Video courtesy of CrossFit Inguz.

Look to have a good burn in the legs today!  A fun KB Swing, Box Jump Over WOD in between two longer Echo Bike pieces!

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

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

Cool Down:

Pigeon Pose on Box – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

:30 jump rope

10 Cobra2Downward Dog

5 Cobra to Hip Snap

:30 jump rope

10 Twisting Push Ups

:30 jump rope

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

Barbell Warmup: With an empty barbell, and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Power Snatch + OHS

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Flemming.

Our Snatch variation for this cycle is taking in back to some basics and separating into a Power Snatch and an Overhead Squat.  This will make you really focus on a violent hip extension to get the bar higher for a catch in the Power Position.  Then, by keeping the OHS separate, you can focus on keeping tension through the body during the move.

WOD:

13 Min AMRAP:

52 Double Unders

13 Line facing Burpees

52 Double Unders

13 Hand Release Push ups

52 Double Unders

13 Pull Ups

Video courtesy of Mayhem Athlete.

Lots of jumping today!  Steady rhythm in each movement will be the key today!

Scaling Options:

Dubs -> 104 Single Unders (ELITE: 100 Dubs)

Pull ups -> Banded Strict pull ups, Buddha Pull* Ups, Ring Rows (ELITE: Chest2Bar Pull Ups)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

8 Box Step ups

8 Inchworm push ups

5 one arm DB deadlifts per side

5 one arm DB hang snatch per side

10 Hollow rocks

6 alt one-arm Devils Press

WOD:

6 Rounds For Time:

15 Shoulder to OH (95/65)

15 Dual DB Front Rack Box Step Ups (35/25)

15 Weighted Sit Ups (45/25 Plate)

*At start and EMOM Perform 3 Devil’s Press (35/25)

35 Min Cap

Video courtesy of Chad Kackert.

The goal with today is try to get as close to unbroken as possible in the minute of time you have to work in between your sets of Devil’s Press. IF not, work until about 5 seconds before the end of the minute so you can jump right into the Devil’s Press quickly, allowing you to get back to the reps in the WOD faster.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Box height -> 20/16 -> as needed

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

Plate weight -> 25/15 -> as needed

Cool Down:

Cobra Pose – 2 Min

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas

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.  After that, grab a medium weight KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings

WOD:

Pic courtesy of WOD Well.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 hold this event from 0600-0900

“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 (55/35 )

25 American Kettlebell Swings (55/35 )

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:

1:00 Ski erg

10 Bow to Bends

6 Inchworm push ups

6 Back roll to V-Sit

10 Scap Push Ups

10 Twisting Push Ups

5 KB Deadlifts

5 Russian Swings

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our Pressing movement this cycle is a variation of the Bench Press, but we make it more of a unilateral movement with each side having to control a dumbbell.  Same rules as the bench apply here.  Feet stay grounded to the floor, butt and shoulders glued to the bench, and shoulders staying in a natural movement.  Only change is, the palms will face more inward while holding the DBs.

WOD:

12 Min AMRAP:

9 Russian Kettlebell Swings (70/55)

9 Pushups

Goal – 9 Rounds or better

Video courtesy of WODStar.

The more your hips do in the Russian KB Swings, the fresher your shoulders will be for the push ups.

Scaling Options:

KB weight -> 53/35 -> as needed (ELITE: Am KB Swings at 70/55)

Push ups -> off bench (ELITE: Ring Push Ups)

Cool Down:

Doorway stretch – 1 Min per side

Roll out T-Spine – 2 Min

Warmup:

1:00 jump rope

Walking lunge w/twist 30’

Inchworm 30’

Side lunge 30’ and back

1:00 jump rope

5 Med ball Squats

5 MB Push Press to target

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

Barbell warm-up: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat for this cycle will be the Bulgarian Split Squat.  I know a couple cycles back we hit the Back Rack, front foot elevated Split Squat.  The difference here is in the Bulgarian Split Squat, the rear foot is elevated onto a bench.  The stretch this will give on the leg and the work on the lead foot will pay off with increased leg strength and flexibility. Won’t be easy, but it will be worth it!

WOD:

3 Rounds for Time:

30 Walking Lunges

60 Double Unders

30 Wall Balls (20/14)

12 Min time cap

Video courtesy of CrossFit HQ. Keep a good pace on the walking lunge, but don’t slam your knees into the ground.  On the wall balls, aim for big chunks, or go unbroken.

Scaling Options:

Dubs -> 120 Single Unders (ELITE: 100 Dubs)

MB weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Calf Pedal in Downward Dog – 2 Min

Warmup:

1:00 Echo bike (EZ pace)

10 Cobra2Downward Dog

5 Cobra to Hip Snap

1:00 Echo bike (med pace)

25’ DB suitcase carry L-hand

25’ DB suitcase carry R -hand

:30 Echo bike sprint

4 Single DB Devil’s Press per side

WOD:

In 5 Min, complete:

5 Devil’s Press (50/35)

15/10 Cal Echo Bike

150′ Dual DB Farmer Walk (50/35)

Repeat for 7 Rounds

Score = total work time

Video courtesy of CrossFit Federal Hill.

Today, your goal should be about equal work to rest ratio, maybe even a little extra rest if you hit the gas each round.  Each round should provide enough rest to allow you to fully attack the next round just as hard as you did the previous one.  Stay strong in the Devil’s press, keep a focus on your cadence on the Echo bike being between 60-70, and keep your body upright as you move fast through the farmer walk.  Speaking of the farmer walk, suggest marking off a 25’ section so you can use 3 down and backs to be your 150’.

Scaling Options:

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

ELITE: Cals on bike – 20/15

Cool Down:

Scorpion Stretch – 1 Min per side

Forearm mash with barbell – 1 Min per side

https://www.youtube.com/watch?v=cTvzDwBY46Q

Video courtesy of 3rd Element Fitness

Warmup:

8 Box Step ups

8 Inchworm push ups

10 Spider-Man lunge w/twist

5 tuck jumps

6 Box Jumps

10 Iron Cross

3 Wall Walk

Barbell warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat 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

%s Based off 16Aug2023 1RM

Video courtesy of Wil Flemming.

New cycle!! On this cycle, our Clean Complex is going to take a step back and get us used to three different parts of the Clean & Jerk by breaking them apart.  Each rep of this complex will consist of a Power Clean (catching the bar above parallel) and a Front Squat (going from legs locked out to hip crease below the knee, back to lockout), and a Split Jerk (driving ourselves under the bar as fast as possible).  The goal is more efficiency in each piece, and putting them back together at the end when we re-test our Oly 1RM at the end of the cycle.

WOD:

15-12-9-6:

Box Jumps (30″/24″)

Deadlift (225/155)

Handstand Push Ups

15 Min time cap

Video courtesy of Misfit Athletics.

Today’s triplet is meant to be a little higher in standards than normal, with a higher box, heavy bar, and more advanced movement (HSPUs).  That said, this WOD is very doable in the time frame.  Just means you need to move as efficiently as possible and not try to sprint/muscle your way through or you’ll hit a wall by the round of 12.

Scaling Options:

Box height -> 24/20 -> as needed

Bar weight -> 185/130 -> as needed (Elite:315/220)

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

Cool Down:

Iron Cross – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas

Warmup:

2 Rounds:

200M Med ball run

8 Med ball squats

10 Cherry Pickers

5 Med ball push press

5 Cobra2Dowward Dog

5 Wall Ball shots

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

5X5

Increase weight ea set

Compare to 14June2023

Video courtesy of CrossFit HQ.

We finish up our re-test week with our Strict Press 5X5.  Again, if you did each session over the last 9 weeks, there is no reason we should not see an increase in weight used per set as compared to 14 June.  Stay tight, keep the legs locked out, and once that bar is past your head, push your head through the window.

WOD:

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

Wall Balls (20/14)

Am KB Swings (55/35)

15 Min Cap

Our re-test week finishes off with Wall Balls and KB Swings.  The reps descend each round, so start with a steady pace, and build up speed as the reps get less and less.

Scaling Options:

MB weight -> 14/10 -> as needed

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Med Ball/KB Thoracic Mobility stretch – 2 Min

Video courtesy of CrossFit Burgos

Iron Cross – 1 Min per side