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

Compare to 3Jul2024

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:

8:00 AMRAP:

:30 Jump Rope

5 Back Roll to V-sit

10 Iron Cross

5 Light KB Sumo Deadlifts

-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

5X3

Increase weight ea set

Video courtesy of The Barbell Brigade.

Third time hitting our Sumo Deadlift for this cycle.  Like before, in 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.  Aim to go heavier per set than you did on the 3X5 week.

WOD:

15 Min AMRAP:

50 Double Unders

20 Pull Ups

50 Double Unders

20 Am. KB Swings (50/35)

Video courtesy of CrossFit HQ.

This AMRAP will likely be made or broken on the Pull Ups. Think manageable chunks in that set of 20 each time. When you feel the fatigue kicking in, hop off the bar and shake those arms out!

Scaling Options:

Dubs -> 100 Single Unders

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

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

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side

Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’

B-Skip 30’

10 Push up to Down Dog

10 Scorpion Stretch

:30 Handstand Hold

Warmup to Bench Press working weight

Video courtesy of Runify

S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third time hitting Bench Press this cycle.  The reps drop to 3 per set, so aim to go heavier per set than you did the 3X5 week.

WOD:

In 3 Min, complete:

15 Shuttle Runs*

Max reps: Handstand Push Ups (HSPUs)

-rest 1:00

-repeat for 4 Sets

Score= total HSPUs

*1 Shuttle Run = 25’ down & 25’ back

Video courtesy of OPEX Fitness.

The goal each round is to have the Shuttle Runs done in 2 minutes or less.  This should give a good minute or more to get as many Handstand Push Ups in before time is called.

Scaling Options:

Run -> 500M row

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

Cool Down:

Doorway stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side