With the heavy volume of work we had this week, today is more about steady state. It won’t be easy, but this will give the joints a little reprieve. Keep a steady stroke rate as the distance gets longer, and look more for a rhythm in your dubs rather than sprinting through them
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts
S/S/S:
Sumo Deadlift
3X5
Increase weight ea set
Video courtesy of Barbell Brigade.
Second run of Sumo deadlift for the cycle. Really drive building that tension in the hips as you squeeze them down in position. With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.
WOD:
12-9-6*:
Dual DB Man Makers (50/35)
*Perform 100′ Dual DB Front Rack Carry after each Round
-12 Min Time Cap-
Man Maker, 1 Rep = 1 Push up on top of DBs + Left Arm Row + 1 Push up on DBs + Left Arm Row + Dual DB Burpee to DB Squat Clean Thruster
Video courtesy of Marcus Filly.
Don’t let the low number of Man Makers fool you. These are designed to tax your whole body really quick. In the push-ups, the goal is to get the chest all the way to the ground (since you are on top of DBs, will go deeper than a normal push up). On the rows, keep your hips as square as possible (don’t let your body twist). Would suggest doing a Cobra to Hip snap to nail the burpee and be in the proper foot placing to rise up to hit the Squat Clean Thruster. Grind through these!!
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
Teams of Two
30 Min AMRAP:
15/12 Cal Echo Bike
10 V-Ups
15 Wall Balls (20/14)
10 V-Ups
15/12 Cal Bike
*Partner 1 completes a full round then rests while Partner 2 completes a round.
Goal = 4+ Rounds each
Today’s WOD come courtesy of the good folks at CrossFit 1313 in Las Vegas. Really great crew if you ever get the chance to stop by. For the WOD, you complete a full round while you partner is resting. Once you finish, your partner does a full round while you rest. This should allow you enough time to recover enough to go full-out on your next round. Make your goal to finish a full round in about 3-3:30 minutes each time.
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 + Overhead Squat
3@65%
3@70%
2@75%
Sets start every 3 min
%s Based off 16Aug2023 1RM
Video courtesy of Wil Fleming.
Second running of our Snatch Complex for the cycle. Again, our goal by splitting these up is to get some good focus on really using your hips to move the bar in the Power Snatch, and then focus on stability and control in the OHS.
WOD:
3 Rounds For Cals/Reps
:20 Cals Ski Erg
:40 Rest
:40 Cal Ski Erg
:20 Rest
1:00 Devil’s Press (50/35)
1:00 Rest
Score= total cals + total reps
Video courtesy of Concept2.
Looking for a good mix of sprint and steady state movement in both the Ski Erg and Devil’s Press. The initial 20 seconds of work on the Ski Erg will allow a little more full-go sprint, while the 40 second piece is meant to begin with about 10 super-hard pulls followed by a continuous pace. When it comes to the Devil’s Press, aim to move the whole minute.
Pull up warmup: On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows.
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean
WOD:
Pic courtesy of Security Today.
9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″/24″)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (175/125)
11 HSPUs
11 KB Swings (70 /53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
Scaling Options:
Box height -> 24/20 -> as needed
C2B -> Chin above pull ups -> buddha pull up -> ring row
We return to our DB Bench Press for the second time this cycle. With the sets dropping to 3, the goal is to finish heavier than we did on the 5X5 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:
4 Rounds For Time:
400M Run
25 Wall Balls (20/14)
Video courtesy of Misfit Athletics.
Classic CrossFit couplet for today. Fast runs, big sets of Wall Balls will be the path to success for this one!
The goal of today’s WOD is, each round becomes like an over-inflated Tabata set. Instead of 20 sec work/10 sec rest, it becomes more of a 2-min work/1-min rest. That said, you need to move with a purpose from movement to movement, but be careful not to overly sprint to have more rest time. Constant sprinting could mean you won’t be able to recover enough between rounds. Rather, aim for steady, fluid movements.
Scaling Options:
HSPUs -> Pike push-ups off box -> pike push-ups off floor -> high-kneel DB press (ELITE: deficit HSPUs)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Toe2Bar -> Kipping knee raise -> V-Ups
Cool Down:
Banded Bully stretch – 1 Min per side
Elevated Prayer Stretch – 2 Min
Video courtesy of ChiroSport Specialists of Dallas
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)
Spend 5 min doing Pistol practice – see video, courtesy of Squat University
S/S/S:
Bulgarian Split Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Bulgarian Split Squat this cycle. The sets drop to 3, so aim to go heavier this week than the 5X5 week!
WOD:
3 Rounds
4 Min AMRAP:
Reps 2-4-6-8-etc…
Alternating Pistols
Alt Hang KB Snatch (55/35)
Cal on Echo Bike
-1 Min Rest Between Rounds
Start back at 2 reps per movement at the start of each AMRAP
Videos courtesy of OPEX Fitness.
Today we get an ascending triplet that goes from high-skill movement, to complex weight movement, to grunt work. Stay smooth through the pistols and Snatches, and aim to keep your Echo Bike cadence in the 55-65 range. Can you make it into the round of 14 in the 4 minutes?
Scaling Options:
Pistols -> Banded pistols -> pistol to low box -> pistol off box (24/20) – see videos below, courtesy of Invictus Fitness, Girls Gone Strong, and Bulldog Gear, respectively
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@65%
3@70%
2@75%
Sets start every 4 min
%s Based off 16Aug2023 1RM
Video courtesy of Wil Fleming.
Second time hitting our Clean & Jerk complex for this cycle. Again, 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). 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:
Complete as Many Reps as Possible in 2 minutes for each exercise.
Take 90 seconds rest between one exercise to the next.
Ab-mat Sit-ups
Devil’s Press (50/35)
Box Jumps (24″/20″)
Thruster (95/65)
Pullups
Score each section separately
Video courtesy of OPEX Athletics.
Think of this as 5 mini WODs, with only one movement per WOD. The goal is to get as many reps as you can within two minutes. Now, that does not mean you need to go unbroken the whole time. The smart move would be, once you start feeling fatigue, stop, shake out the body, and re-attack the movement!
Scaling Options:
Ab-mat sit ups -> feet anchored (ELITE: GHD)
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Box height -> 24/20 -> as needed
Bar weight -> 75/55 -> as needed (Elite:115/80)
Pull ups -> Strict banded -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Joint Strike CrossFit 