Super Squat Hip Sequence – Video courtesy of Mobility WOD
WOD:
50-40-30-20-10*:
Wall Balls (20/14)
Ab-Mat Sit Ups
*50’ Sled Drag, 50’ Sled Push after each set of Sit Ups
Sled weight 3X45/2X45
Video courtesy of Kaliber Health.
Steady, consistent movement on the Wall Balls and then steady breathing during your Ab-Mat Sit-ups should leave you enough juice to tackle the sled pull and sled push each round. Would suggest setting a 50’ section so you can drag down to one end, and then go to the other side of the sled and push back to that starting line.
Barbell Warmup – With an empty bar, complete 5 reps of: Strict Press, Push Press, Push Jerk. Set bar up for Floor Press and do 2X5 with empty bar before building in weight
S/S/S:
Floor Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Second instance of Floor Press for this cycle. Beautiful thing about floor press is if all racks are taken in the rig, you can perform these on an open floor. Just pair up with someone to lift the bar to your hands at the start and have them take the bar when you finish.
WOD:
AMRAP 12:
15 Double Unders
5 Shoulder to OH (115/80)
25 Double Unders
10 Shoulder to OH
Etc…
*Add 10 Double Unders and 5 Shoulder to OH each round
Video courtesy of Coop CrossFit.
Today gives us a nice ascending ladder of double unders and shoulder to overhead. For the Shoulder2OH, would suggest at a minimum, go with push press, but as the sets get longer and fatigue starts to creep in, move to push jerk.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE:135/95)
Double Unders -> Start with 30 Single Unders and add 20 SUs each round
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, front squat, hang squat clean
WOD:
In 4 Min, complete…
12/9 Cal Echo Bike
10 Hang Squat Cleans (95/65)
8 Burpee Over Bar
-Rest remaining time
-Repeat every 4 min for 6 sets
-Score each round separately
Video courtesy of WOD Star.
The weight on the barbell should feel light enough that you are able to successfully cycle the reps on the hang squat clean. That said, make sure you don’t sacrifice good form to move the bar faster.
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 below the knee
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 3:00, do 2 sets @65%
3:00 – 6:00, do 2 sets @70%
6:00 – 9:00 do 1 set @75%
%s Based on 30Jul 1RM
Video courtesy of Diablo CrossFit.
Second time hitting our Snatch complex this cycle. Like last time, it consists of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch. %s go up from last time, so stay on point!
WOD:
5 Rounds:
20 V-Ups
15 Box Jump Overs (24”/20”)
10 Pull Ups
Time Cap: 17 Min
Video courtesy of CrossFit Training.
Stay smooth on the V-Ups, allow your arms to rest during the box jump overs, and then keep a good steady kip on the pull ups.
Scaling Options:
V-Ups -> Alt V-Ups -> Sit Ups
Box height -> 20/16 -> as needed
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)
Barbell warmup – With an empty barbell, complete 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squats, Push Press, Thruster, hang power clean, Power Snatch, OHS. After that, grab a medium weight KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings
WOD:
“Kabul 13”
For Time*:
20 Deadlifts (75/55)
23 Hang Power Cleans (75/55)
31 Front Squats (75/55)
23 Push Presses (75/55)
22 Box Jump Overs (24”/20”)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (55/35)
25 American Kettlebell Swings (55/35)
22 Power Snatches (75/55)
20 Overhead Squats (75/55)
22 Thrusters (75/55)
*Perform 13 Burpees after each movement
Compare to 20230825
Pic courtesy of WODWell.
This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country. The Rep Scheme represents the ages of the 13 service members killed in action. The Combat PT Tent will hold this event from 0600-0900.
This WOD can be done solo or with a partner, partitioning the movements any way you want (just must finish one movement’s reps before moving on), except the burpees. The burpees are done together.
Scaling Options:
Bar weight -> 65/45 -> as needed
Box height -> 20/16 -> as needed
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Super Squat Hip Sequence – Video courtesy of Mobility WOD
S/S/S:
Front Squat
5X5
Add weight ea set
Videos courtesy of CrossFit HQ.
Our Squat variation this cycle will be the Front Squat. This will not only help emphasize the upright torso you’ll need to have successful Cleans, but also work on some good glute development, as the Front Squat makes you not shift the weight back in the hips as much as a back squat, so the glutes have to fire to prevent the quads from being overloaded.
WOD:
For Time*:
100/75 Cal Echo Bike
*Every minute on the minute – 10 V-Ups
WOD begins w/10 V-Ups
While you want to get the bike done as quick as possible, don’t go all out, otherwise you’ll be stuck on the ground out of breath when you go for your V-Ups. Best strategy would be about :45 into any give minute, slow your pace so at the top of the minute you can go directly into your V-Ups.
The DB weight should be manageable enough to where you should only have to put the DBs down for a second or two at the turnaround for the 200M. For Deficit Push ups on top of DBs.
Scaling Options:
DB weight -> 25/15 -> as needed (ELITE: 50/35)
DB Deficit Push-Ups -> Regular Push Ups -> Push Ups off box
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, Power Clean from mid shin, Squat Clean from below knee, Front Squat
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
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%
-Add 1 Jerk at the end of each set-
%s Based on 30Jul 1RM
Video courtesy of Collin Meeves.
Our Clean Complex this cycle consists of a Clean Pull, followed by a Power Clean from the floor, and finished off with a Squat Clean from the low hang (below the knee). Like our Snatch complex, we’re looking to first focus on pulling well from the ground in the Clean Pull, then getting a good pull under the bar in the Power Clean, and finishing off with adding more speed to the drop under the bar in the low hang squat clean. Also, finish off each set with one Split Jerk.
WOD:
5 Rounds For Reps:
Max Unbroken Hang Power Snatches @ 75% of 1RM
Immediately into…
Max Unbroken Toe2Bar
– 2 Min rest between sets
Score Each round separately
Video courtesy of Functional Athletics.
Today will be GRIPPY!!!! Ensure you utilize a hook grip on the hang power snatches. And while these reps are meant to be one big unbroken set, make sure as the bar returns from overhead, catch it in the hip to allow you to re-grip if necessary. This will also allow you to set the back prior to another lift. No rounded backs! On the Toe2Bar, just be careful not to lose your grip mid-kip as you could fly off backwards and really hurt yourself. Once you feel the arm fatigue set in, come off the bar.
Looking for some steady-state cardio work in the 800M runs, followed by finding a smooth pace on the dubs. Remember, smooth is fast. And yes, there is no scale for Dubs today. If you have never done them before, you at least get some good practice time on them. Who knows? Maybe today is the day your get your FIRST Dub!
Joint Strike CrossFit 