Warmup:

1:00 Row

8 Box Step ups

10 Alt Toe Touches

6 Inchworm push ups

10 Kneeling Lat Stretch

10 Scap Pull Ups

1:00 row

6 Box Jumps

10 Beat swings on rig

6 Box Jump overs

5 Kip Swings

WOD:

For Time:

35 Pull-ups

20 Box Jump Overs (24″/20″)

500M Row

25 Pull-ups

20 Box Jump Overs (24″/20″)

750M Row

15 Pull-ups

20 Box Jump Overs (24″/20″)

1000M Row

Video courtesy of WODdoc.

Today’s WOD sees a little triplet with one movement decreasing each round, one increasing, and one staying the same.  With the higher rep portions of the pull up, look to break into manageable chunks.  Meaning, if you feel fatigue starting to set in, hop off the bar, shake out, take a breath or two and get back at it.  Breaking before you hit failure will allow a faster recovery.

Scaling Options:

Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

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

Videos courtesy of Train FTW.

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

Clean & Jerk warmup (done right before C&J portion of the day) – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 7June2023

Video courtesy of Weightlifting Savage.

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of CrossFit Albany

Banded OH stretch – 2 min per side

Warmup:

10 Plate Ground2OH – see video below, courtesy of Train FTW

10 Hollow rocks

10 Alt V-Ups

10 Push up w/twist

10 Scorpions

10 Spider-Man Lunge

3 Wall Walks

:30 Handstand Hold

WOD:

EMOM 24:

Min 1 – 10 Dual DB Bench Press (50/35)

Min 2 – 15 V-Ups

Min 3 – 10 Plate Russian Twists (L+R=1 rep) (25/15)

Min 4 – :30 Handstand Hold

Video courtesy of Functional Bodybuilding. Quick demo of the Plate Russian Twists.

Today’s EMOM is meant to hit some areas we sometimes forget to hit on a regular basis, but are needed to keep everything stronger.  Each round should be right around :30 of work. If there are not enough benches in the gym to use, either have folks start on different movements, or go to floor press.

Scaling Options:

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

Plate weight -> 15/10 (ELITE:45/25)

Handstand Hold -> Wall walk to height and hold (ELITE: freestanding HS Hold)

Cool Down:

Doorway Stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

3X:

1:00 Echo Bike or jump rope or 200M jog (switch movement each round)

10 Spider-Man Lunge w/twist

6 Inchworm push ups

Then…

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

5X5

Increase weight ea set

Compare to 16June2023

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our 5X5 on Paused Back Squats.  Over the last 9 weeks, we should be familiar with keeping tension during the 2-ec pause at the bottom of each rep.  Not letting the body relax at the bottom is key to keep us safe in these and build that overall strength in our Back Squat See if your numbers went up since 16 June.

WOD:

2 Rounds for Time:

600M Run

50 Double Unders

40/30 Cal Echo Bike

Pic courtesy of Road Bike Action.  RIP, Pee Wee!

We’ll be pushing into that lactic threshold today with a little cardio triplet.  Aim to keep your pace steady through all 3 movements so you have enough in the tank for round 2.

Scaling Options:

Run -> 750M Row

Dubs -> 100 Single Unders (ELITE: 100 Dubs per round)

Cool Down:

Pedal calves in Downward Dog – 2 Min

Figure 4 Wall stretch – 1 min per side

Video courtesy of Limitless PT & Performance

Warmup:

500M Row

Spider-Man Lunge 30’

Crab Walk 30’

Duck Walk 30’

Inchworm 30’

10 Squat2Stand

Barbell Warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press

WOD:

“Bear Complex”

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

-Power Clean

-Front Squat

-Push Press (have bar land behind head, in rear-rack position)

-Back Squat

-Behind the Neck Push-Press (have bar land on chest, in front-rack position).

Increase weight each Round

Score = Heaviest Load

Compare to 01Apr2022

Video courtesy of CrossFit One World.

We finish off our de-load week with a benchmark re-test. One rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and Behind-the-Neck (BTN) Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)

Warmup:

10 Squat2Stands

10 Thoracic high Fives

10 Alt Toe Touch

10 Pushup2Downward Dog

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

S/S/S:

1:00 Couch Stretch per leg

1:00 Scorpion Stretch per side

1:00 Wall Figure4 Stretch per side

Video courtesy of Limitless PT & Performance.  Quick demo of the Wall Figure-4 stretch.

Getting in a little much-needed mobility prior to our WOD.

WOD:

3 Rounds:

200M Med Ball Run (20/14)

100′ Dual KB Farmer Walk (55/35)

50′ Dual KB Overhead Carry (35/25)

Video courtesy of Ashley Borden Fitness.

Core stability is the key to all 3 movements in today’s WOD.  Use tight abs to keep you upright for each one!

Scaling Options:

MB weight -> 14/10 -> as needed

Farmer carry weight -> 35/25

OH carry weight -> 25/15

Cool Down:

Banded Bully 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

pic courtesy of af.mil

Today we celebrate the retirement of one of Joint Strike CrossFit’s biggest supporters and legacy members, MG Gen (retired) Brook “Tank” Leonard.

Warmup:

200M Row

10 Kickers per side

10 Bow To Bends

10 Squat To Stand

5 In place inch-worms

10 tuck jumps

10 kip swings

10 over and backs

Barbell warm-up: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Power Clean from mid-shin

Prep for WOD movements

WOD:

“Thunderbolt”

With a partner or Team of 4 complete:

56 Power Cleans (135/95)

800M Row

56 Wall Balls (20/14)

800 M Row

56 Pull Ups

800 M Row

56 Box Jumps (24/20)

800 M Row

56 Kettlebell Swings (53/35)

800 M Row

56 Hand Release Push Ups

800 M Row

56 Dumbbell Snatch (50/35)

800 M Row

56 Burpees

This WOD was a going-away WOD for then-BG Leonard to thank him for his support for our program.  Now, we will do it as a tribute to retired MG Leonard.  The WOD can be done as a team of 2 or 4 (if all they have are 3 folks, that works as well).  Athletes can break up reps however they want.  Row can be broken up however you want as well. Only one person working at a time.  Best strategy, break the reps into chunks of 7, and keep switching every 7.  Same with the row. In a team of 4, switch every 200M, so it goes fast.  If in a team of 2, switch every 200 or 400.

Enjoy retirement sir!

Scaling Options:

Bar weight -> as needed

Med ball -> as needed

Pull Ups -> Buddha Pull Ups

Box height -> as needed

KB weight -> as needed

Hand Rel -> Push Ups off bench

DB weight -> as needed

Cool Down:

Iron Cross – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.

Warmup:

1:00 Echo bike (EZ pace)

10 Cobar2Downward Dog

5 Cobra to Hip Snap

1:00 Echo bike (med pace)

10 box step ups

6 box step overs

:30 Echo bike sprint

6 box jump overs

6 box jump overs (higher box)

WOD:

“Interval Part 1”

For Time:

21 Box Jump-Overs (24”/20”)

12/9 Cal Bike

9 Burpee Box Jump-Overs (30″/24″)

21 Box Jump-Overs (24”/20”)

12/9 Cal Bike

9 Burpee Box Jump-Overs (30″/24″)

Rest until 8-minute mark, then…

“Interval Part 2”

For Time:

9 Burpee Box Jump-Overs (30″/24″)

12/9 Cal Bike

21 Box Jump-Overs (24”/20”)

9 Burpee Box Jump-Overs (30″/24″)

12/9 Cal Bike

21 Box Jump-Overs (24”/20”)

16-Min time cap

Video courtesy of The CrossFit Games.

Today’s WOD draws inspiration from Test 8 of the 2023 CrossFit Games. For the original WOD, start at the 3:53:00 mark.

Scaling Options:

Box height -> as needed, just go higher on Burpee Box Jump Overs

Cool Down:

Pigeon Pose on Box – 1 Min per side

Scorpion Stretch – 1 Min per side

Pics courtesy of The CrossFit Games.  Congrats to CrossFit Invictus, Laura Horvath, and Jeff Adler for winning their divisions, and special shout-out to Roman Khrennikov for a gutsy performance, finishing the last two events with a broken foot. Training for the 2024 Games starts NOW!

Warmup:

1:00 jump rope

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

1:00 jump rope

:30 calf pedal in down dog

10 Spider-Man Lunge w/twist

WOD:

For Time:

400M Run

  immediately into…

Tabata* Double Unders

-1 Min rest after last round of DUs

400M Run

  immediately into…

Tabata 25’ Shuttle Runs

-1 Min Rest after last round of Shuttle Runs

400M Run

*Tabata = 8 rounds of :20 work/:10 rest

Two Scores today:

Score 1 – total WOD time

Score 2 – Total Double Unders + Total Shuttle Runs

Video courtesy of Mayhem Fitness.

We enter our de-load week with all cardio, All Day!  For today’s WOD, just have the clock constantly running.  Every athlete is responsible to watch the clock for the :20 of work and :10 rest times.  Remember, with the Tabata pieces, track all reps and add them up at the end.

Scaling Options:

Run -> 35/25 Cal Echo Bike

Double Unders -> no scale

Shuttle Runs -> bear crawl 25’

Cool Down:

Calf pedal in down dog – 1 Min

Spider-Man Lunge hold – 1 Min per side

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

Pull up warm up: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 warm up: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thruster

WOD:

“31 Heroes”

31 Min AMRAP w/partner:

Partner A performs AMRAP of…

8 Thrusters (135/95)

6 Rope Climbs

11 Box Jumps (30/24)

While Partner B runs 400M w/ Med Ball (20/14)

Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)

Pic courtesy of Midtown CrossFit

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900.  The WOD is open to everyone

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

Rope Climbs -> 6C2B Pull ups -> 6 Chin Above Pull Ups ->6 Buddha Pull Ups

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part

Couch Stretch – 2 Min per side