Warmup:

2X Through:

10 Plate Ground2Overhead

10 Plate Squats – see video below, courtesy of Mike Collette

10 Plate Around-the-worlds

10 OH walking lunge w/plate

10 Sit Ups w/plate

Then…

KB Warmup: Grab a light KB and do 5 reps of: Hip pop, Russian KB Swing, American KB Swing

Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: Dip/Shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1: Power Cleans (135/95)

20-18-16-14-12-10-8-6-4-2: Med Ball Sit Ups (20/14)

30-27-24-21-18-15-12-9-6-3: Russian KB Swings (70/55)

45 Min Time Cap

Video courtesy of Pure Physio. Quick demo of the Med Ball Sit Ups we want to see today.

So, to clarify, the order of the workout is: 10 Power Cleans, 20 Med Ball Sit Ups, 30 Russian Swings, 9 Power Cleans, 18 MB Sit Ups, 27 Russian Swings, 8 Power Cleans, etc.. Until the WOD ends with 1 Power Clean, 2 MB Sit Ups, and 3 Russian Swings. Keep a steady pace on the early rounds and pick up speed as the reps get lower and lower.

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE:165/115)

MB weight -> 14/10 -> as needed

KB Weight -> 55/35 -> as needed (ELITE: Dual KB Russian Swing @ 55/35 each)

Cool Down:

Roll out T-Spine – 2 Min

Barbell Abductor Stretch – 2 Min

Video courtesy of CrossFit Aftermath

Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 In-place lunges

10 Kneeling Lat Stretch

10 Over & Backs

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade.

Third run of Sumo deadlift for the cycle.  Again, really want a focus on building tension in the hips as you squeeze them down in position before you pull up in the lift.  With the working sets going back up to 5, but reps dropping to 3, aim to go heavier per set than you did on the 3X5 week.

WOD:

3 Rounds For Time:

200M Ski Erg

100 Walking Lunges

30 Toe2Bar

16 Min Time Cap

Video courtesy of CrossFit HQ.

On the Walking Lunge, we’re not concerned with how much distance you cover, rather getting the needed number of steps (100 per round) in.  Just make sure that back knee kisses the ground before you come up, and the hips and knees are locked out before your next step.

Scaling Options:

Walking Lunge -> 150 Air Squats (ELITE: wear 20/14# vest for lunges only)

Toe2Bar -> Alt Single Leg Toe2Bar* -> Kipping Leg Raise -> Strict Leg Raise -> V-Ups

Video courtesy of FitKAFAlar.

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 min

Warmup:

1:00 jump rope

10 Squat2Stands

10 Scorpions

5 Cobra to Hip Snap

8 Box Step Overs

5 light 1-arm DB high pulls

5 1-arm DB Push Press

5 Med Ball Squats

5 Med Ball Push Press

5 Wall Ball Shots

1:00 jump rope

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

WOD:

For Time:

100 Double Unders

40 Burpee Box Jump Overs (24”/20”)

30 Shoulder to OH (95/65)

20 Wall Balls (20/14)

10 Alt Single-Arm Devil’s Press (50/35)

20 Wall Balls (20/14)

30 Shoulder to OH (95/65)

40 Burpee Box Jump Overs (24”/20”)

100 Double Unders

35 Min Time Cap

Video courtesy of Train FTW.  Quick demo of the Alternating Single-Arm Devil’s Press.

Nothing breaks up the monotony of the middle of the week than a god ol’ fashioned chipper!! Yes, some sections have some pretty high rep counts, but that just means you chip away at them.  Know on the bigger rep movements, a sprint likely won’t happen.  Just. Keep. Moving.

Scaling Options:

Dubs -> 250 Single Unders

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

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

MB weight -> 14/10 -> as needed (ELITE: 30/20)

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

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully stretch – 1 Min per side

Warmup:

500M Row

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm 30’

5 Scap pull ups

5 Beat Swings

5 Kip Swings

10 Air Squats

Barbell Warmup: With an empty barbell perform 5 good mornings, 5 elbow rotations, 5 Front Squats, then move hands to 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 + Overhead Squat

4@65%

4@70%

3@75%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Third running of our Snatch Complex for the cycle.  By now you should feel very confident getting that big hip extension and pull to get the bar over your head for the Power Snatch and have good stability in the OHS.%s stay the same, but reps increase, so time per set goes to 5 Min.

WOD:

12 Min AMRAP:

9 Pull Ups

3 Front Squats (115/80)

9 Pull Ups

6 Front Squats

9 Pull Ups

9 Front Squats

Etc.…Add 3 Front Squats every round

*Bar come from the ground to start the Front Squats

Video courtesy of CrossFit HQ.

Smooth and steady pull ups today should be your goal, so you can attack those Front Squats! And, with those Front Squats, best to go unbroken every time so you don’t have to do extra cleans to get the bar off the ground.

Scaling Options:

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

Bar weight -> 95/65 -> 75/55 -> as needed (ELITE:155/105)

Cool Down:

Saddle Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side

Video courtesy of CrossFit HQ.  For those who didn’t hear, the CrossFit Games are moving to Fort Worth, TX in 2024.  Book your travel plans now!!!

Warmup:

10/7 Cal Row (E-Z pace)

High Knees 25’ and back

Butt Kickers 25’ and back

Side shuffle 25’ and back

9/6 Cal Echo Bike

30 Calf Pedal in Down Dog

10 Spider-Man lunge w/twist

10 Squat2Stand

WOD:

4 Rounds for Reps and Cals:

4:00 Max Cal Row

1:00 Rest

3:00 Max reps of 25′ shuttle runs

1:00 Rest

2:00 Max Cals Echo Bike

1:00 Rest

Score = Cals + Reps

Video courtesy of Mayhem Fitness. Quick demo on how to do the Shuttle Runs today.

Constant pace. Constant Pace. Constant Pace. That is the key to today.  In the work intervals, you don’t want to go full-sprint on any piece as you’ll run out of steam about a minute in.  Rather find a pace you can maintain from the first second to the last second in each movement.  Use that minute break between movements to take a few deep breaths to get the heart rate back down under control before tackling the next movement.

Cool Down:

Half-kneeling Hamstring Stretch – 1 Min per side

Video courtesy of Functional Bodybuilding

Couch Stretch – 2 Min per leg

Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

Seal Walk 30’

10 Scorpions

10 Kneeling Lat Stretch

5 Single-arm ring rows

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

S/S/S:

Dumbbell Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

We return to our DB Bench Press for the third time this cycle.  With the sets going back to 5, but reps dropping to 3, the goal is to finish heavier than we did on the 3X5 week.  Remember for each rep, the feet stay grounded to the floor, butt and shoulders glued to the bench, and shoulders stay in a natural movement.  Ensure your palms face inward while holding the DBs.

WOD:

15-12-9-6-3:

Toe2Bar

Handstand Push Ups

Supine Ring Rows

No time cap

Video courtesy of Train FTW.  Demo for The Supine Ring Row.  Elevate the feet so your body is in a straight line while holding onto the rings.

No time cap for today as I want your focus to be on the quality of movement in each of these three exercises.

Scaling Options:

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg/knee raise -> V-Ups

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

Supine Ring Rows -> Reg Ring Rows

Cool Down:

Banded Bully stretch – 1 Min per side

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit

Warmup:

200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High-Skip 30’ and back

5 KB deadlifts

5 KB hip pops

5 Russian Swings

5 Am. KB Swings

10 Air Squats

5 Goblet Squats

WOD:

For Time:

1200M Run

25 Am. KB Swings (55/35)

800M Run

25 KB Goblet Squats (55/35)

600M Run

50 Am. KB Swings (55/35)

400M Run

50 KB Goblet Squats (55/35)

Time Cap: 45 Min

Video courtesy of Rec Gym Kirrawee.

Make the first goal in the run to go unbroken (no stopping to walk).  Goal 2 would be to increase the pace each run, so by the time you hit the 400M run you’re going much faster than you were on the 1200M run.  For the KB Swings and Goblet Squats, unbroken is best, but if you know you can’t get all the way through, try to take out big chunks of reps before putting the KB down.

Scaling Options:

Run -> 1500/1000/750/500M Rows

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

Cool Down:

Half Kneeling Hamstring stretch – 1 Min per side

Video courtesy of Functional Bodybuilding

Roll out T-Spine– 2 Min

Warmup:

:30 Jump Rope

Heel2Toe 30’

Inchworm 30’

Side lunge 30’ and back

:30 Jump Rope

10 Bow2Bends

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, RDLs, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Bulgarian Split Squat this cycle.  The sets go back to 5 but reps drop to 3, so aim to go heavier this week than the 3X5 week!

WOD:

13 Min AMRAP:

50 Double Unders

20 Deadlifts (225/155)

10 Pull Up

Goal = 4+ Rounds

The hope is, you can either go unbroken on the deadlifts, or only have to break one time each round of them.

Scaling Options:

Dubs -> 100 Single Unders

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

Pull ups -> Strict banded -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg

Warmup:

1:00 Row

8 Box Step ups

8 Inchworm push ups

10 Spider-Man lunge w/twist

5 tuck jumps

6 Box Jumps

10 In-place lunges

10 Hollow Rocks

10 Iron Cross

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

4@65%

4@70%

3@75%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Third time hitting our Clean & Jerk complex for this cycle.  By now you should be comfortable going from the Power Clean, to the Front Squat, re-setting the feet and your grip on bar, and then finishing with the Split Jerk.  %s stay the same, but reps increase, so look to get even more time to dial in that technique!  Like we said last week, 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:

4 Rounds:

15/11 Cal Row

30 Walking Lunges

30 Box Jumps (24″/20″)

Time Cap: 14 Min

Video courtesy of OPEX Fitness.

The “make-or-break” part of this WOD will likely be the box jumps.  Now, even though we are going from tie I am going to suggest instead of bounding down off the box and jumping right to the next box jump, step down each rep.  This will not only keep you in a steady rhythm and not have the heart rate shoot way up, but will be less impact on your ankles (especially the Achillies Tendon area).

Scaling Options:

Walking Lunge -> 1 Air Squat + 2 steps (ELITE: Dual DB walking Lunge @ 35/25)

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

Cool Down:

Pigeon pose on box – 1 Min per side

Downward Dog pose – 2 Min

Warmup:

200M Jog

10 Air Squats

10 Soldier Kicks

10 Cossack Squats

10 Alt Toe Touch

10 Pushup 2 Downward Dog

10 Kneeling Lat stretch

Barbell warmup: With an empty bar, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk

S/S/S:

Every Minute On the Minute for 10 Min:

Min 1 – 2 burpee/2 Thrusters

Min 2 – 2 burpees/2 Sumo Deadlift High Pulls

Min 3 – 2 burpees/2Push Jerks

Min 4 – 2 burpees/2 Overhead Squats

Min 5 – 2 burpees/2 Front Sq

Do min 1-5 w/empty bar.  Add weight on min 6 for the rest of the minutes

This 10 min EMOM is to prime you for not only the movements, but transitioning from burpees to a barbell.  Make the transition FAST!

WOD:

Pic courtesy of VecTeesy

“Air Force WOD”

For Time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squat (95/65)

*4 Burpees at the top of each minute, to include the start of the WOD

Compare to 20211102

Video courtesy of CrossFit HQ.

Since today is the Air Force’s birthday, we revisit a benchmark WOD that first made its appearance at the 2010 CrossFit Midwest Sectional event (Sectionals were the precursor to today’s CrossFit Open).  The key to the one is fast barbell cycling on the reps and getting fast burpees out of the way quickly to get back on your bar.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Cool Down:

Oly Wall Sit – 2 Min

Thread the Needle Hold – 1 Min per side