Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 Plate deadlifts

5 Plate Ground2overhead

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups or ring rows

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Barbell Brigade.

Last time hitting Sumo Deadlifts this cycle before our 5X5 re-test.  Today, what we want is a heavy set of 5, followed by an even heavier set of 4, then an even heavier triple, then an even heavier double.  And then finish off the day with the heaviest single you can safely hit for the day.  If that just happens to be a new PR, awesome!

WOD:

3 Rounds:

300m Row

30 Plate Ground to OH (45/35)

15 Pull Ups

Video courtesy of CrossFit Evolve.

Use as much legs and hips as you can in the row and plate2OH so your arms a fresh in the pull ups.

Scaling Options:

Plate weight -> 35/25 -> as needed)

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

Cool Down:

Iron Cross Stretch – 1 min per side

Kneeling Lat Stretch – 1 Min per side

To sign up for the EOD WOD for the Fallen event, click here.

Warmup:

:30 Jump Rope

Walking lunge 30’

Reverse walking lunge 30’

1:00 Echo Bike

Spider-Man Lunge 30’

Inchworm 30’

A-Skip 30’*

B-Skip 30’*

:30 jump rope

Video courtesy of Runify

WOD:

Every 11 Min for 3 Sets:

200m Run

40 Double Unders

30/20 Cal Echo Bike

40 V-Ups

30/20 Cal Echo Bike

40 Double Unders

200M Run

-Score = total working time-

Video courtesy of CrossFit HQ.

3 cardio/gymnastics mini chippers for you today! Move with a purpose, but save the sprinting for the end of round 3.

Scaling Options:

Run -> 250M row

Dubs -> 20 dubs -> 60 Single Unders

V-Ups -> Alt V-Ups

Cool Down:

Calf Pedal in down dog – 30 per side

Cobra Pose – 2 Min

Join us this Friday at 0630 for the EOD Warrior Foundation WOD.

Now, back to today…

Warmup:

Banded 7s (see video below, courtesy of Mayhem Athlete) then,

10 Light KB deadlifts

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

10 Light Russian KB swings

10 Spider-Man Lunge w/twist

:30 Kneeling Wrist Stretch

Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, hang squat clean, Squat clean from mid-shin, press, push press, push jerk

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

3 Position Clean (High Hang/Hang/Floor) + Jerk

On a running clock…

0:00 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 1 set @85%

-Add 1 Jerk at the end of each set

Video courtesy of CrossFit Southie.

Last time hitting our Clean Complex this cycle before re-testing our Oly 1RMs.  Weights get a little heavier so stay tight. Don’t forget to finish each set with a Jerk.

WOD:

3-6-9-12*:

Push Jerk (155/105)

*15 Russian KB Swings (70/55) after each round

Time Cap: 10 Min

Video courtesy of CrossFit HQ.

The load on the jerk is a bit heavier than normal, so make sure you actively pull yourself down into your dip every time so you get the most explosion coming up.  Use the Russian swings as a time to make up speed. – Looking forward to seeing some sub-3 min times on this one!

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

KB weight -> 55/35 -> as needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Tricep mash on barbell – 1 Min per side

Warmup:

:30 Jump Rope

Walking lunge 30’

Reverse walking lunge 30’

1:00 Echo Bike

Spider-Man Lunge 30’

Inchworm 30’

A-Skip 30’*

B-Skip 30’*

:30 jump rope

Video courtesy of Runify

WOD:

Every 11:00 for 4 Sets:

60 Double Unders

25/18 Cal Echo Bike

400M Run

25/18 Cal Echo Bike

60 Double Unders

Score each round separately

Video courtesy of Train FTW.

This one is a straight-up cardio push!  That said, no need to come out of the gates like a sprint.  Treat each round like a mini chipper.

Scaling Options:

Dubs -> 2X Single Unders

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per side

Pigeon Pose – 2 Min per side

Warmup:

1:00 Ski Erg

Banded 7s*,then…

10 Thread the needed

10 Hollow Rocks

10 Iron Cross

5 Inchworm push ups

:10 Handstand Hold

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, hang muscle clean, hang power clean, strict press

Video courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Strict Press

5X3

Add weight ea set

Video courtesy of CrossFit HQ.

Third session of Strict Press this cycle. with the reps per set dropping to 3, aim to go even heavier than the 5X5 and 3X5 weeks.

WOD:

3 Rounds For Time:

15 Handstand Push Ups

20 Hang Power Cleans (95/65)

50 Ab-mat Sit Ups

Video courtesy of Misfit Athletics.

Be prepared for your core and hips to feel this one today! Be smooth on cycling the hang power cleans and breath through the sit ups.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> tall kneel DB shoulder press

Bar weight -> 75/55 -> as needed (Elite: 115/80)

Sit ups -> feet anchored (ELITE: GHD sit ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

500M row

10 Iron Cross

10 Scorpions

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Back Roll to V-Sit

5 Burpee over line

Barbell warmup – With an empty bar, perform 5 reps of: good mornings, RDLs, deadlifts.  Then start working up to WOD weight on deadlifts

WOD:

Every 1:30 For 10 Sets:

Row 125m

3 Deadlifts at 75% of 1RM

Max Burpee Over Bar in Remaining Time

-Rest 1:30 between sets-

Score = Total Burpee Over Bar

Video courtesy of Functional Bodybuilding.

Today we’re looking at equal work to rest ratio for 10 rounds.  The row and deadlifts should take just under a minute, leaving you plenty of time to rack up the burpee over bars.

Scaling Options:

Bar weight -> 50-60% of 1RM

Burpee Over Bar -> burpee to bar step over

Cool Down:

Iron Cross – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

5 Shuttle Runs

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

5 Shuttle Runs

5 KB deadlifts

5 Russian Swings

10 PVC pass thrus

10 PVC OHS

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

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

On a running clock…

0:00 – 5:00, do 4 sets @65%

5:00 – 10:00, do 3 sets @70%

10:00 – 15:00 do 3 sets @75%

%s Based on 22Oct 1RM

Video courtesy of Train FTW.

Third time hitting our Snatch Complex this cycle.  We up the %s a bit more, so use the allotted time per set as best as you can to make each lift successful.

WOD:

30-25-20-15-10-5*:

Am Kettlebell Swings (55/35)

 *8 Shuttle Runs after every round

1 Shuttle Run = 25’ down & back

Time Cap – 15 Min

Videos courtesy of Mayhem Athlete and CrossFit HQ, respectively.

This will be a lunge-killer if you don’t plan it just right.  Even if you are positive if you were totally fresh and only had to do one unbroken set of 30 KB swings you could crush it, make sure you DON’T try that in the set of 30. Would suggest a very small break at the middle of the KB sets of 30, 25, and 20.  This way you can still breathe as you plow through the shuttle runs.

Scaling Options:

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

Shuttle Runs -> 250M Row

Cool Down:

Banded Overhead Stretch – 1 Min per side

90/90 rotations for 2 min

Warmup:

2:00 on cardio of choice

10 Spider-Man lunge w/twist

10 Alt Toe touch in down dog

10 Scorpion stretch

10 Kneeling Lat Stretch

10 Squat to Stand

10 Kickers per leg

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

“CINDY XXX”

AMRAP 20:

10 Pull-Ups

20 Push-Ups

30 Air Squats

15 Pull-Ups

30 Push-Ups

45 Air Squats

20 Pull-Ups

40 Push-Ups

60 Air Squats

25 Pull-Ups

50 Push-Ups

75 Air Squats

30 Pull-Ups

60 Push-Ups

90 Air Squats

Video courtesy of CrossFit HQ.

Today we do a variant of the classic CrossFit Benchmark, “Cindy”.  You start with 10 pull ups, 20 push-ups, and 30 air squats.  Add 5 pull ups, 10 push-ups, and 15 air squats every time you come back to those movements all the way up until you hit 30 pull ups, 60 push-ups, and 90 air squats (a total of 600 reps).  Once you get here, and if you still have time, go back to the 10 pull ups, 20 push ups, and 30 air squats and do it again.  Get as far as you can in the 20 minutes.

Scaling Options:

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

Push Ups -> off bench

Air Squats – to manageable depth

(ELITE: wear a 20/14# vest)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

5 Inchworm push ups

10 Spider-Man Lunge

5 Dual DB deadlifts

10 Cossack Squats

5 Cobra to hip snap

5 Dual DB Hang Snatch

3 Devil’s Press

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

S/S/S:

Back Squat

5X3

Add weight ea set

Video courtesy of Catalyst Athletics.

Third session of Back Squats this cycle.  Just like with the Sumo Deadlifts, our reps drop back to 3 each round, so go heavier per set this week than you did on the 3X5 week.

WOD:

15-12-9:

Hang Power Snatch (95/65)

Devil’s Press (50/35)

Video courtesy of Proving Grounds.

High intensity is going to be needed to power through these two movements.  Keep your grip on the barbell during the hang power snatches and stay moving in the devil’s press.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

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

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

Warmup:

200M jog

Banded 7s*, then

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

A-Skip 30′ and back**

B-Skip 30′ and back**

5 Scap Pull ups on rig

5 Beat Swings

5 Kip Swings

Videos courtesy of Mayhem Athlete and Runify, respectively. * For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Every 2:00 for 12:00

Run 200M

Keep track of each run’s time

Goal – increase pace each round.

We continue with our run-focused beginning of the day.  Work on fast foot turnover and body position in each sprint

WOD:

“Nicole”

AMRAP 20:

400M Run

Max Unbroken Pull Ups

Video courtesy of Stephen Baker.

On a 20-min clock, perform a 400M run, then complete as many Pull Ups as possible in a single set (unbroken, meaning a drop from the pull up bar, touching the ground, or otherwise resting in any other position than a hang counts as a break and the end of the set). Continue immediately to another 400M run and another max unbroken set of pull ups.  Repeat until the 20 minutes are up.   Score is total pull ups.

Scaling Options:

Run -> 500M Row

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

Cool Down:

Scorpion Pose – 1 Min per side

Kneeling Lat Stretch – 1 Min per side