Warmup:

1:00 Echo Bike

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

200M jog

5 Single DB deadlifts per side

5 DB High Pulls per side

4 Alt DB Snatch

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, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

-Add 1 Jerk at the end of each set-

%s Based on 30Jul 1RM

Video courtesy of Collin Meeves.

Third time hitting our Clean Complex this cycle. The %s stay the same but reps increase, so you’ll get a little more time per set.

WOD:

3 Rounds For Time:

25/12 Cal Echo Bike

10 L-Arm DB Snatch (35/25)

200M Run

10 R-Arm DB Snatch

Time Cap: 18 Min

Video courtesy of OPEX Fitness.

Use the run and bike as a chance to shake out the arms in between all the DB snatches.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Run -> 250M Row

Cool Down:

Banded Overhead Stretch – 1 Min per side

Child’s Pose – 2 Min

Warmup:

Bear Crawl 25’ and back

Seal Walk 25’

Spider-Man Lunge 25’

10 Kneeling Lat Stretch

5 Cobra to Hip Snap

10 Scorpion Stretch

10 Scap Pull Ups

S/S/S:

EMOM for 8 Min:

Odd Min – 6-10 Strict Pull Ups

Even Min – Complete :25 Dead-hang on Pull Up bar

Video courtesy of CrossFit HQ.

The Goal on the set of Strict Pull Ups is to do the set unbroken.  If that means only 5 or 6 reps, so be it.

WOD:

For Time:

1 Burpee Box Get Over (40″/30″) – 20 Push Ups

2 Burpee Box Get Overs – 19 Push Ups

3 Burpee Box Get Overs – 18 Push Ups

…. Continue Pattern until

20 Burpee Box Get Overs – 1 Push Ups

Video courtesy of Triangle CrossFit.

If you are going 40” or higher and have to use two boxes stacked on top of each other, we highly suggest using a band or two to keep the boxes together.

Scaling Options:

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

Box height -> 30/24 -> as needed (ELITE: 48/40)

Push Ups -> Push Ups off a bench or box (ELITE: Handstand Push Ups)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

25’ lunge

10 Bow to Bends

10 Iron Cross

25’ lunge

10 Alt V-Ups

10 Cobra to Down Dog

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.

Third time hitting Deadlifts this cycle.  Just like with Floor Press this week, our reps drop to 3, so aim for heavier weight per set than the 5X5 or 3X5 weeks.

WOD:

4 Rounds:

25’ KB Goblet Lunge (55/35)

15 L-Arm KB Hang Clean & Jerk (55/35)

25’ KB Goblet Lunge (55/35)

15 R-Arm KB Hang Clean & Jerk (55/35)

Time Cap: 18 Min

Videos courtesy of OPEX Fitness and CrossFit ADM, respectively.

Some good one-arm KB work mixed in with a little weighted lunging. As you swing the KB up from between the legs, focus on a quick punch to make the KB sit in the pocket of your bicep to elbow and prevent it from slamming on your arm.

Scaling Options:

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

Cool Down:

Iron Cross Hold – 1 min per side

Roll out t-spine – 30 passes

Warmup:

15 Cal Row

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

10 Cal Row

30 Double Unders

10 Push up to downward dog

Pull up warmup – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean

Super Squat Hip Sequence – video courtesy of Mobility WOD.

WOD:

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175/125)

11 HSPUs

11 KB Swings (70 /53)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. 

Pic courtesy of The Thundering Herd.

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Scaling Options:

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> buddha pull up -> ring row

HSPU -> Pike Push Ups (box or floor)**

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Run -> 3 Mile Echo Bike

Bar weight -> as needed

Cool Down:

Roll out t-spine – 30 passes per side

Pigeon Pose on box – 2 min per side

Warmup:

:30 Echo Bike

Bear crawl 25’ and back

8 Push Up to Down Dog

10 Scorpions

:30 Ski Erg

10 Thread the Needle

10 Kneeling Lat Stretch

10 Over & Backs

Barbell Warmup – Set bar up for Floor Press and do 2X5 with empty bar before building in weight

S/S/S:

Floor Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third instance of Floor Press for this cycle.  With the working reps per set dropping to 3, aim to go higher per set than you did on the 5X5 and 3X5 weeks.

WOD:

For Time:

32/26 Cal Echo Bike

24 V-Ups

16 Hand-Release Push Ups

24 Med Ball Sit Ups (20/14)

32/26 Cal Ski Erg

Time Cap – 15 Min

Video courtesy of Matthew Stevens.

With the med ball sit ups, begin with the arms locked out, bench press-style while holding the med ball.  As you sit up, have the med ball go overhead.

Scaling Options:

V-Ups -> Alt V-Ups (ELITE: GHDs)

Hand-release Push Ups -> push-ups off bench or box

MB sit ups -> no-weight ab-mat sit ups

Cool Down:

Cobra Pose – 2 Min

Doorway Stretch – 1 Min per side

Warmup:

Banded 7s – 2 sets of 7 reps of each movement (see video below, courtesy of Mayhem Athlete)

-then-

3 Rounds:

3 Inchworm push ups

5 empty bar RDLs

3 high hang muscle cleans

3 hang power cleans

3 front squats

3 squat cleans

S/S/S:

EMOM 10:

Odd min – 5-7 Handstand Push Ups

Even min – :30 Handstand Hold

Video courtesy of CrossFit HQ.

Our first part of class will be working on honing in the Handstand Push Up technique.  Use this time to work on your efficiency of the movement.  If you have kipping HSPUs down, maybe try for strict.  If Kipping HSPUs are outside your wheelhouse, take it to Pike Push Ups off a box or the floor. If pressing upside down isn’t there yet, hit some OH DB press to build that strength.  In the even minutes, try to maintain that hollow body position in the Handstand Hold.

WOD:

15 Min AMRAP:

3 Handstand Push Ups

2 Squat Cleans (135/95)

6 HSPUs

4 Squat Cleans

Etc.…

Add 3 HSPUs and 2 Squat Cleans each round

Video courtesy of Rogue Fitness.

With this being a bit longer of an AMRAP, set a good pace from the start and maintain it throughout the whole time.

Scaling Options:

HSPU -> Pike Push Ups (box or floor) -> seated DB press

HS hold -> Pike Hold off box or floor

Squat Cleans -> Power Clean + Front Squat

Bar weight -> 115/85 -> as needed (ELITE: 165/115)

Cool Down:

Couch stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

2X:

:30 Jump Rope

High Knees 30’

Butt kickers 30’

Side shuffle 30’ and back

-Then-

10 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Drop Snatch

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 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

%s Based on 30Jul 1RM

Video courtesy of Diablo CrossFit.

Third time hitting our Snatch complex this cycle. Your %s stay the same as last time, but reps increase, so time per set will go up as well.

WOD:

In 2:00, complete:

35 Double Unders

8 Shuttle Runs*

-Rest 1:00-

repeat total of 5 Rounds

Score each round separately

Target score – 1:30-1:45 per round

*1 Shuttle Run = 25’ + 25’ back

Video courtesy of Mayhem Athlete.

Today we’re looking for repeatable sustained cardio output over 5 sets.  Be smooth with the dubs and steady on the shuttle runs to make it under the cap each time.

Scaling Options:

Dubs -> 50 Single Unders (ELITE: 50 Dubs per round)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

90/90 rotations 10X each side

Video courtesy of Matthew Stevens

Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

WOD:

In 2:00, complete…

5 Pull Ups

10 Push Ups

15 Air Squats

-rest remaining time

-repeat for 20 Rounds

Score = Slowest Round

Video courtesy of Mayhem Athletics.

Today’s gymnastics work is also a little bit of a tester on your ability to transition from one movement to another in some of the more famous hero and girl WODs.  The 5 pull ups, 10 push-ups, 15 air squats that we see in “Cindy” and some times when we break up the reps in “Murph” only works well if you are able to move quickly and efficiently from one movement to the next. A normal round of “Cindy is under a minute, so if you get more than minute of rest between each round, you kept a good pace.

Scaling Options:

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

Push Ups -> Push Ups off box

Air Squats -> to controllable depth

ELITE: Wear 20/14# vest

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

:30 Jump Rope

8 Box Step ups

Heel2Toe 30’

High Knees 30’

10 Empty bar elbow rotations ea side

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

:30 Jump Rope

8 Box Step Overs

Super Squat Hip Sequence*

Videos courtesy of Runify and Mobility WOD, respectively.

S/S/S:

Front Squat

3X5

Add weight ea set

Video courtesy of CrossFit HQ.

Second time hitting our Front Squat this cycle. Think of not only working on getting stronger on the Front Squat, but getting more comfortable at the bottom of a Front Squat so the next time you catch a heavy Clean you’ll have a better shot of coming out of the hole successfully.

WOD:

For Time:

600M Run

20 Dual DB Step-Overs (35/25) – 20″ Box

120 Double Unders

20 Dual DB Step-Overs

600M Run

Video courtesy of OPEX Fitness.

Little mini-chipper to get your Thursday off and running! The DB Box Step overs, you don’t need to lock out your knees and hips when on top of the box.  Just get in, get on, get off, get out.

Scaling Options:

Run -> 750/675M Row

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 16” -> as needed (ELITE: 24”)

Dubs -> 240 Single Unders

Cool Down:

Calf Pedal in Down Dog – 30 per side

Leg Bleeds – 2 Min

Warmup:

1:00 Echo Bike

10 Cobra to Down Dog

10 Toe Touch in Down Dog

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

1:00 Echo Bike

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar

S/S/S:

2 Rounds For Quality:

10 Single Arm Strict Press (each arm) –  moderate weight

10 KB Upright Row (heavy)

10 Strict Dips

10 Single Arm Ring Rows (each arm) – challenging angle

Videos courtesy of OPEX Fitness.

Little Push/Pull unilateral movement work to help work on keeping both sides even on strength and body control.

WOD:

AMRAP 15:

20 Wall Ball (20/14)

15 Toe2Bars

10/8 Cal Echo Bike

Video courtesy of CrossFit HQ.

Steady movement over super-fast movement will allow you to cover more rounds through this WOD.  Piston through the squats on the wall balls, keep a good, smooth kip on the Toe2Bar and then find that cadence pace on the Echo Bike to chop away on those Cals.

Scaling Options:

MB weight -> 14/10 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Couch Stretch – 1 Min per side