Warmup:

Spider-Man Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’ and back

Bear crawl 30’

Walking Quad Stretch 30’

Duck Walk 30’

Inchworm 30’

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

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

3X5 Per side

Increase weight ea set

Video courtesy of Training Think Tank.

Hoping this current squat variation is giving some extra stretch to the legs.  Like last time, make sure your foot is firmly placed on the plate (or plates) before dropping into the Split Squat.  Keep your torso upright throughout the movement.  What will help with that is keeping the eyes forward.

WOD:

For Time:

100′ Dual DB Farmer Walking Lunge (50/35)

20 Dual KB Gorilla Row (55/35)

25 Dual DB Hang Squat Cleans (50/35)

20 Dual KB Gorilla Row (55/35)

100′ Dual DB Farmer Walking Lunge (50/35)

Time Cap: 16 Min

Videos courtesy of T-Nation and CrossFit HQ, respectively.

The best set up for today, either mark off a 25’ or 50’ segment on the floor.  If using 25’, when you lunge, you’ll go down and back twice.  If using  a 50’ segment, you’ll lunge down 50’ and back 50’. In the KB Gorilla Row, yes, the KBs will make contact with the ground at the end of every rep, but do not let them slam into the ground.  Control them throughout.

Scaling Options:

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

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

Cool Down:

Couch Stretch – 2 Min per side

Iron Cross – 1 Min per side

Warmup:

2X:

1:00 Echo Bike

10 Cobra to Down Dog

:30 Hollow Hold

10 Kneeling Lat Stretch

Then…

On Rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Strict Pull ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

24 Min AMRAP:

25/20 Cal Echo Bike

15 Pull Ups

10 Hollow Rocks

Video courtesy of Team CrossFit.

I know what you’re thinking.  “Hollow Rocks in a WOD? That’s a warmup move!”  I get it.  But, have you every tried hollow rocks when you’re already out of breath?  Today you will get that amazing experience!

Scaling Options:

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

Hollow Rocks -> Hollow to tuck (see video above)

Cool Down:

Roll out quads – 10 passes per side

Lat Stretch on rig – 1 Min per side

Warmup:

Bear Crawl 30’

Rev. bear crawl 30’

Inchworm 30’

Walking kicks 30’

10 Thoracic High fives

2 Wall Walks

:30 Handstand Hold

S/S/S:

Standing Dual Dumbbell Strict Press

3X5

Increase weight ea set

Video courtesy of 3V.

Second time hitting our standing Dual DB Strict Press. Like last time, keep the palms facing in throughout the lift.  As you found outlast time, this will allow a more stable position for your elbows and will move through the shoulder’s natural path.  We drop to 3 working sets, so aim to go heavier per set than you did on the 5X5 week.

WOD:

10-9-8-7-6-5-4-3-2-1:

Handstand Push Ups

Am. KB Swings (53/35)

Video courtesy of CrossFit Affiliate Programming.

So, on paper, this WOD looks like it focuses mainly on the shoulders and arms (and make no mistake, they WILL get taxed). But, the important things to focus on will be bracing that core and getting that violent hip extension in both the HSPU and KB Swing.

Scaling Options:

HSPUs -> Pike Push-ups off box -> Pike push-ups off floor -> high kneel DB press (ELITE: Deficit HSPUs)

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

Cool Down:

Thread-the-needle pose – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

200M jog

10 Alt Box Step-ups

10 scap pull-ups

10 Alt Box toe-drag step down

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 box jumps

10 kip swings

5 Kipping Knee Raise

WOD:

“Operation Red Wings”

For Time w/Partner:

1200M Run Buy-In

Then…

16 Rounds of:

8 Toe2Bar

8 Burpee Box Jump Overs (24/20)

Then…

47 Goblet Squats (55/35) Cash-Out

-Run done together

-Split all other work evenly with one person working at a time

-One partner completes a full round of the couplet before switching

Video courtesy of Empty Wit.

In the CrossFit community, there is always (and deservingly so) a spotlight on Lt Michael Murphy every Memorial Day when we do “Murph”.  CrossFit HQ has also released a WOD in dedication of all the men who lost their lives in Operation Red Wings.  Today we will do this tribute partner WOD.  As stated above, the WOD will begin with both partners running 1200M together, then they will trade off on round of 8 Toe2Bar and 8 Burpee Box Jump Overs (each will end up doing 8 rounds), then splitting up 47 Goblet Squats as close to evenly as possible.

Scaling Options:

Run -> 1500M Row

Toe2Bar -> Alt 1-leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Box height -> 20/16 -> burpee step overs

KB weight -> 35/25 -> as needed

Cool Down:

Cobra Pose – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

2X:

1:00 Jump Rope

10 Bow2Bends

10 Spider-Man Lunge w/twist

1:00 Row

Then…

10 PVC pass thrus

10 PVC OHS

10 PVC Drop Snatch – See video below, courtesy of Catalyst Athletics

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, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin.

S/S/S:

Snatch + Hang Snatch + OHS

2@65%

2@70%

1@75%

Set Starts Every 3 Min

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Second week of our current Snatch Complex this cycle. Aging, we want to focus on quick drops to the receive position for snatch and stability in that catch position.  On the first Snatch, get tall with the pull and then a split second later get under the bar FAST!  Once you stand up with the weight overhead, bring the bar back to the hips, set your posture and drop into the hang position, then really use those hips to get that bar moving up.  Just like in the first snatch, get under that bar FAST!  Once you stand with the bar overhead, stay tight in the core and keep the arms solidly locked out, and get one more OHS. Percentages go up, so stay tight!

WOD:

4 Rounds for Time:

750M Row

50 Double Unders

Time Cap: 18 Min

Video courtesy of CrossFit HQ.

What is the best way to have as much energy as possible for your jump rope work?  Don’t waste energy with bad positions while rowing.  Check out this video as Ben Bergeron fixes this athlete’s positioning to make her row more efficient, and less taxing on her.

Scaling Options:

Dubs -> 100 Single Unders

Cool Down:

40 Calf Pedals in Down Dog

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Warmup:

2X:

12/9 Cal Row

10 Iron Cross

10 Scorpions

10 Bow2Bends

5 Inchworm to hollow

10 Kneeling Lat Stretch

WOD:

EMOM 40:

Min 1 – :30 Hollow Hold

Min 2 – 10/7 Cal Row

Min 3 – 100′ High/Low KB Farmer Carry* (55/35)

Min 4 – Rest

* Switch KB position at 50′

Video courtesy of Prep and Defend.

Little longer EMOM to finish out our week.  The goal should be to finish the work per round in about :30-:45 each round.  For the Low/High KB Farmer Walk, one KB will be in the front rack, while the other is in the farmer carry position.  As stated above, switch KB positions at the 50’ mark.

Scaling Options:

Hollow Hold -> Tuck hold

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

Cool Down:

Child’s Pose – 2 Min

Barbell forearm mash – 1 Min per side

Video courtesy of The Coaches Guild

Warmup:

1:00 jump rope

10 Bow to Bend

10 Iron Cross

10 Cobra to Down Dog

1:00 Jump Rope

5 KB deadlifts

5 Sumo KB Deadlifts

5 Russian Swings

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Our Pull movement this cycle will be the Sumo Deadlift.  Goal here is once the legs are in place, and you have a grip on the bar, drive the hips down into position. Once you feel the most tension in the hips, begin the lift.

WOD:

5 Rounds for Time:

15 Am. Kettlebell Swings (55/35)

30 Double Unders

Video courtesy of Train FTW.

In all honesty, if someone is VERY efficient in both movements, I could see this one being done in 5 minutes.  That said, don’t turn the KB Swings into an ugly mess just to go faster.  Stay in good positions throughout the movement.  And be smooth on the dubs.

Scaling Options:

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

Dubs -> 60 Single Unders (ELITE: 100 Dubs)

Cool Down:

Iron Cross – 1 Min per side

Calf Pedals in Down Dog x 30 per side

Pic courtesy of UPS.  The Combat PT Tent will be closed in observation of Juneteenth.  But, got a WOD you can do outside of the Tent.

Warmup:

3 Rounds:

200M jog

6 twisting push ups

6 Sit Ups

6 jumping squats

6 Kip Swings

WOD:

“Barbara”

5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

*3 minutes Rest between Rounds

Compare to 20230508

Video courtesy of CrossFit HQ.

With the Combat PT Ten closed, wanted to give a Benchmark WOD that can be done on the pull up bars at the track on base. The goal is to get through a movement as close to unbroken as you can.  If you have to break up reps, best idea is to do a “descending/cascading” rep scheme so the volume decreases as you go through (ex: during the set of 30 push-ups, you do 12, take a quick break, do 8, take a quick break, do 6, take a quick break, then finish he last 4). Aim to finish the whole thing in 45 min or less.  If you need to scale the reps to do this, scale accordingly.

Scaling Options:

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

Push Ups -> off a bench

Sit Ups -> Feet Anchored

Air Squats -> To Depth

(ELITE: Wear vest)

Cool Down:

Couch Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

High knees 30’

Butt Kickers 30’

A-Skip 30’

B-Skip 30’ – See video below, courtesy of Runify

Spider-Man Lunge 30’

Inchworm 30’

5 Cobra to hip snap

10 Box Step overs

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

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk

2@60%

2@65%

1@70%

Set Starts Every 3 Min

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Keeping with some good basics for our Clean & Jerk Complex this cycle.  Each rep will consist of 1 Clean, holding onto the bar and then bringing it to the hang position, and doing another Clean, then finishing off with a (preferably Split) Jerk.  The hang will hang force you to get the hips fully involved on moving that bar up high enough for you to drop under.

WOD:

For Time:

400M Run

21 Toe2Bar

21 Burpee Box Jump Overs (24”/20”)

400M Run

15 Toe2Bar

15 Burpee Box Jump Overs

400M Run

9 Toe2Bar

9 Burpee Box Jump Overs

Video courtesy of CrossFit HQ.

Today will get you pretty lit up by the end.  Keep a steady run pace and then attack the reps on the T2B and Burpee Box Jump Overs.

Scaling Options:

Run -> 500M row

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg Raise -> kipping knee raise -> strict Knee raise -> laying Toe2rig -> V-Ups

Box height -> 20/14 -> as needed

Cool Down:

Pigeon Pose on Box – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

200M Jog w/Med ball

10 Med Ball Front Squats

10 Med Ball Push Press

5 Wall Ball Shots

10 Scorpions

10 Iron Cross

10 Twisting Push Ups

10 Kneeling Lat Stretch

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

WOD:

24 Min AMRAP:

5 Dual DB Bench Press (50/35)

10 Dual DB Bent Over Row (2-sec pause at top) (50/35)

20 Wall Balls (20/14)

Video courtesy of Functional Bodybuilding.

Little bit of a full-body pump session for the day.  Keep the DB Bench reps smooth and then keep the core good and braced for the DB Rows.  Make sure you squeeze as you hold that 2-second pause at the top of each rep (when the DBs are closest to the body).

Scaling Options:

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

MB weight -> 14/10 -> as needed

Cool Down:

Scorpion Stretch –1 Min per side

Kneeling Lat Stretch – 1 Min per side