PROGRAMMING NOTE: The Combat PT Tent will be closed this Thursday for Juneteenth, but we will program a WOD you can do on the track for that day.

Warmup:

1:00 Ski Erg

10 Huggers

10 PVC Pass Thrus

10 Squat2Stands

10 Thoracic High Fives

10 Bow2Bends

10 PVC OHS

5 PVC Snatch Balance

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

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Second run of our Snatch complex for this cycle, which consists of a Squat Snatch, followed by a hang or high hang Squat Snatch, and finished off with one more Overhead Squat.  Again, we’re trying to get more and more comfortable receiving the barbell at the bottom of an overhead squat as well as reinforce the stability of our body throughout an Overhead squat. %s go up, so time per set jumps to 4:00.

WOD:

4 Rounds:

24/20 Cal Ski Erg

18 Alt DB Snatch (50/35)

12 Handstand Push Ups

Video courtesy of CompTrain Masters.

Shoulders will be good and fried by the end of this one.  Shake the arms out as you move from one movement to the next.

Scaling Options:

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

HSPUs -> Pike Push Ups off a box or floor -> Seated DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Banded Overhead stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

200M med ball jog

5 med ball deadlifts

5 med ball squats

5 med ball push press

5 wall ball shots

10 Bow to Bends

10 Thoracic High Fives

5 KB deadlifts

5 Russian Swings

Barbell Warmup – With an Empty Bar perform 5 reps of: Good mornings, RDL, Deadlifts. Then, build up to WOD Deadlift weight

WOD:

Partner WOD

Teams OF 2…

2 Rounds:

80 Russian Kettlebell Swing (55,35)

40 Deadlift (225/155)

80 Wall Balls (20/14)

400m Run with Med Ball*

One Partner works while the other rests.

*Both partners run the 400m at the same time, can switch off holding the Med Ball as needed.

Video courtesy of WODStar.

Have a good plan with your partner going into this one.  Find a rep range that is manageable and repeatable.

Scaling Options:

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

Bar weight -> 185/130 -> as needed (ELITE: 275/205)

MB weight -> 14/10 -> as needed

Cool Down:

Iron Cross Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Ski

10 Iron Cross

10 Scorpion

10 Cobra to Down Dog

10 Alt Lunges

Then, 3X:

3 Empty Bar high hang muscle snatch

3 hang power snatches

3 hang squat snatches

Then…

Super Squat Hip Sequence – video courtesy of Mobility WOD

S/S/S:

Bulgarian Split Squat

5X5 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat variation this cycle will be the Bulgarian Split Squat.  This is a great way to help bring up your weaker leg.  Use either a bench or a box to elevate your back leg in this movement.

WOD:

5 Sets:

On A 3:00 Clock…

20/15 Cal Ski Erg

Max Hang Squat Snatch

-Rest 1:00 between sets

Bar weight:

Round 1 & 2 – 135/95

Round 3 & 4 – 115/80

Round 5 – 95/65

Video courtesy of Shape Fit.

With a drop in weight as the rounds go on, look to increase the rep count on the hang squat snatches each time.

Scaling Options:

Bar weight -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side

Warmup:

200M jog

Walking Lunge 30’

Side lunge 30’ and back

Inchworm 30’

5 light DB deadlifts per side

5 DB push press per side

3 DB high pulls per side

5 burpees

3 DB snatch per side

WOD:

4 Rounds For Time:

600m Run

8 Left Arm DB Snatch (50/35)

8 Right Arm DB Snatch

8 Left Arm DB OH Lunge

8 Right Arm DB OH Lunge

16 Burpee over DB

Time Cap – 35 Min

Videos courtesy of OPEX Fitness.

On the DB Snatch, you only need to have one head of the DB touch at the bottom. On the Burpee over DB, make sure you jump over the DB, not behind or in front of it.

Scaling Options:

Run -> 750M Row

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

Cool Down:

Banded OH stretch – 1 min per side

Scorpion Stretch – 1 Min per side

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

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Our Clean & Jerk complex this cycle will consist of one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk (preferably Split).  Focus on getting a good drop under the bar to the bottom of a squat to catch the bar.  On the jerk, load up the hips and then explode the bar up and punch as you drop under.

WOD:

EMOM 16:

MIN 1 – 15/11 Cal Row

MIN 2 – 12/9 Cal Bike

MIN 3 – 10 V-Ups then Max Forearm Plank in Remaining Time

MIN 4 – Rest

Videos courtesy of CrossFit HQ and Functional Bodybuilding, respectively.

The goal on the bike and row is to be done at roughly :45 every time.

Scaling Options:

Cals -> Cut to what you can cover in :45

V-Ups -> Alt V-Ups

Cool Down:

Cobra Pose – 2 Min

Child’s Pose – 2 Min

Warmup:

8 Box Step overs

10 Huggers

10 Scorpion Stretch

10 Kneeling Lat Stretch

5 Box Jumps

10 Thread the Needle

2 Wall Walks

:30 Handstand Hold

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

AMRAP 24:

3,6,9,12…

Pull Ups

Handstand Push Ups

Box Jump (24″/20″)

Video courtesy of WOD Prep.

Gymnastics work to kick off your week!  With an ascending rep scheme (add three reps every round), find a good pace to keep from the get-go.  If you try to go too fast on the smaller rounds, you’ll find grip and shoulder stability wearing out as the reps get higher.

Scaling Options:

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

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Dual DB push press

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

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose – 1 Min per side

Warmup:

2X:

:30 Jump Rope

10 Kickers per leg

20 Calf Pedals in Down Dog

10 Cossack Squats

10 Cherry Pickers

200M jog

-then-

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

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.  With your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift.

WOD:

For Time:

200M Run

200 Double Unders

400M Run

150 Double unders

600M Run

100 Double Unders

800M Run

50 Double Unders

Video courtesy of WOD Prep.

Cardio Friday to finish off the week!  Nice little opposing numbers on running and dubs.  As one increases, the other decreases.  Even as the double under numbers drop, focus more on staying as steady as possible through the reps.  Less trip ups = getting done faster.

Scaling Options:

Run -> 250M Row for every 200M Run

Dubs -> 2X Single Unders

Cool Down:

Calf Pedals in down dog (slow and controlled) – 2 min

Spider-Man Lunge hold – 1 min per side

Warmup:

4X Jog 25’ down and back

Walking lunge 25’

Inchworm 25’

10 Cobra2Down Dog

5 Cobra 2 Hip Snap

Broad jumps for 25’

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

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

WOD:

Every 4 Min for 32 Min:

10 Toe2Bar

100’ Dual KB Front Rack Carry (55/35)

25’ Burpee Broad Jump

Video courtesy of Train FTW.

So, the faster you get through the work in the 4-minute period, the more rest you get before the 4 minutes is up. That said, don’t sprint so hard through the movements to where you can’t catch your breath before the next round. Lastly, when doing the burpee broad jumps, land soft on the feet.  Your shins will thank you.

Scaling Options:

Toe2Bar -> Alternating 1-leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

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

Cool Down:

Cobra pose – 2 Min

Roll out ankles – 1 min per side

Warmup:

200M jog

10 Cobra2Down Dog

10 Kneeling Lat Stretch

10 Hand-release push ups

200M jog

10 Ring Rows

10 Scorpions

10 Scap Pull Ups

S/S/S:

Bench Press

5X5

Increase weight ea set

Videos courtesy of CrossFit HQ. Time to build some good ol’ fashioned chest/shoulders/triceps strength with our push movement of this cycle, classic Bench Press work.  Focus on keeping the butt and shoulder blades glues to the bench throughout the movement.

WOD:

13 Min AMRAP:

5-10-15-20,…etc

DB Bench Press (50/35)

Strict Pull Ups

-200m Run after each set of Pull Ups

As the reps get higher, try to maintain 5+ rep chunks on the movements.  Don’t hit a fail point, but still string a few reps together before having to put the DBs down or come off the pull up rig.  Use the run to shake out the arms before the next round.

Scaling Options:

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

Strict Pull Ups -> Banded Strict pull ups -> Ring Rows (ELITE: weighted pull ups)

Run -> 250M Row

Cool Down:

Scorpions stretch – 1 Min per side

Lat stretch on rig – 1 Min per side

Warmup:

1:00 Row

10 Spider-man Lunge w/twist

10 Bow2Bend

10 Squat2Stand

1:00 Row

10 Huggers

10 Over& Backs

:30 Kneeling wrist stretch

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, power clean from mid-shin, push press, push jerk

WOD:

4 Rounds:

8 Power Clean & Push Jerk (95/65)

250/225M Row

-Rest 1 Min-

3 Rounds:

6 Power Clean & Push Jerk (115/80)

250/225M Row

-Rest 2 Min-

2 Rounds

4 Power Clean & Push Jerk (135/95)

250/225M Row

-Rest 3 Min-

1 Round:

2 Power Clean & Push Jerks (155/105)

250/225M Row

Video courtesy of CrossFit HQ.

Whereas yesterday’s WOD had movements get easier and reps increase from one piece to the next, today we go the opposite route.  The loads will increase but rep counts will drop.  The one constant – the row.  Use the 250/225 as a small recovery piece between rounds of Clean & Jerks.

Scaling Options:

Bar weight -> 50, 60, 70, 80%, respectively, of Clean & Jerk 1RM

Cool Down:

Banded hamstring stretch – 1 Min per side

Shoulder mash w/lacrosse ball – 1 Min per side