Warmup:

250M Row

Spider-Man lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

Walking kicks 30’

10 sit ups

10 leg raises

Barbell Warmup – With an empty bar and Clean Grip, perform 5 reps of the following:  dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean (above knees), power clean from shin

WOD:

“Stars and Stripes”

Partner WOD (one partner working at a time)

4 Rounds For Time:

50 Cleans (Power or Squat) 135/95

50 Box Jumps (24”/20”)

500m Row

50 V-Ups

Pic courtesy of The Daily Signal.

Happy 4^th of July!…eve…  Workout courtesy of former Bikini Athlete and CrossFit Trainer, Mieke Cermely. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…”  Reps can be broken up however the team wants.  Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).

Scaling Options:

Bar weight -> 115/80

->95/65-> as needed (ELITE: 185/130)

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

V-ups -> Leg bent V-ups ->Ab mat sit ups

Cool Down:

Roll out forearms – 2 min

Roll out t-spine – 30 passes

Warmup:

1:00 jump rope

10 Bow to Bend

10 Iron Cross

10 Push up to Down Dog

1:00 Jump Rope

10 Thread the Needle

5 Back Roll to V-Sit

10 Cherry Pickers

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

3X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Second time tackling Sumo Deadlift this cycle.  With the work sets dropping to 3, aim to go heavier than the 5X5 week.  Like last time, 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:

For Time:

50-40-30-20-10: Double Unders

20-18-16-14-12: Dual DB Bench Press (50/35)

Video courtesy of Marcus Filly.

Keep as steady a pace on the dubs as you can and then manageable chunks on the higher rep sets of DB Bench.  Try halting a rep or two short of fatigue, take a quick breather, and then re-attack.

Scaling Options:

Dubs -> 2X Single Unders

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

Cool Down:

Calf Pedals in Down Dog x 30 per side

Leg Bleeds – 2 Min

PROGRAMMING NOTE:  The Combat PT Tent will be closed this July 4th and 5th.  I will post a WOD for the 5th that can be done at the track.

Warmup:

200M jog

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ & back

5 Cobra to Down Dog

5 cobra to Hip Snap

5 Vertical jumps

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@65%

2@70%

1@75%

Set Starts Every 3 Min

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Second time hitting our Clean & Jerk Complex this cycle.  Like last time, 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.  As you should be used to now, the hang will force you to get the hips fully involved on moving that bar up high enough for you to drop under.

WOD:

AMRAP 12:

24 Alternating Kneel To Stand

14 Burpee to 6” Target

Videos courtesy of Functional Bodybuilding and OPEX Fitness, respectively.

While we want to move with a purpose, please don’t slam your knees into the ground on the Alternating Kneel to Stand.  As a matter of fact, if you can find a thin mat to have under your knees when you kneel down, please use it.  Only get one set of knees, folks.

Scaling Options:

Burpee to 6” Target -> Burpee (ELITE: Burpee Pull Up

Cool Down:

Scorpion Pose – 1 min per side

Couch Stretch – 1 Min per side