Pic courtesy of The Census Bureau.

The Combat PT Tent will be closed today in observance of Labor Day

Warmup:

10 Med Ball Deadlifts

10 Cobra to Down Dog

10 Box Step Ups

5 Cobra to Hip Snap

5 Med ball Thrusters

5 Burpees

5 Wall Ball Shots

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

WOD:

5 Rounds, 3:00 each complete:

15 Wall Balls (20/14)

12 Dual DB (35/25) Box Step Ups (24”/20”)

Max Reps Devil’s Press (35/25)

-Rest 3 Min between Rounds-

Score = Total Devil’s Press

Videos courtesy of CrossFit Des Graves, and CrossFit Federal Hill, respectively.

Yup, today’s WOD will take 27:00, but you will only be working for 15 minutes of the time! Your goal should be to give yourself a minute per round for Devil’s Press.

Scaling Options:

MB weight -> 14/10

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

Box eight -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

DON’T FORGET!  You can get some great recovery and mobility work in SSgt Jones’ Yoga class, held today at 0700 and 1400 in the Community Commons (Bldg 700). Click on the poster to sign up.

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

10 Over & Backs

1 Wall Walk

:30 Handstand Hold

10 Empty Bar good mornings

10 Sumo RDLs

5 Empty bar Sumo Deadlifts

5 Sumo Deadlift High Pulls

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Second time hitting our Sumo Deadlifts this cycle. With the working sets dropping to 3, get heavier in the warmup than you first two sets from last week, and aim to finish heavier than you did in the 5X5 week.

WOD:

In 12 Min for Max Reps:

Row 2K

Max Reps, Handstand Push Ups

Videos courtesy of Training Tall and CrossFit HQ, respectively.

So, the goal today should be to hit that 2K row in a pretty good clip, and leave yourself around 3-4 minutes for Handstand Push Ups.  That said, don’t push the pace so much that you don’t have anything left to get on the wall.  At the very least, taper back your pace on the last 200M of the row.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> high-kneel DB shoulder press (ELITE: Strict HSPUs)

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

Heal2Toe 30’

High Knees 30’

Butt Kickers 30’

A-Skip 30’ *

B-Skip 30’ *

10 Spider-Man lunge w/twist

10 Hollow Rocks

10 Alt V-Ups

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

Barbell warmup – With an empty bar and in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high pull, hang power clean, power clean

Video courtesy of Runify

WOD:

25 Min AMRAP:

200M Run

10 Toe2Bars

3 Power Cleans (165/115)

Goal – 10+ Rounds

Video courtesy of Misfit Athletics.

In today’s WOD, the Power Cleans should be heavy enough to force you to go with quick singles instead of touch & go. Yes, I know the demo video shows Clean & Jerks, but the concept of actively pushing the bar down to stop it from bouncing applies in today’s Power Cleans as well.

Scaling Options:

Run -> 250M Row

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Bar weight -> 135/95 -> as needed (ELITE: 185/125)

Cool Down:

Cobra Pose – 2 Min

90/90 Stretch – 2 Min

Video courtesy of The Active Life

Warmup:

2:00 Row

10 Squat2Stands

10 Thoracic High Fives

10 Banded Good mornings

10 Banded Strict Press

10 PVC Pass Thrus

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, Snatch Pulls from mid shin, Squat Snatch from mid shin

Prior to WOD –  on rig, perform 5 reps of scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

S/S/S:

2 Snatch Liftoffs + Snatch

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 2 set @75%

%s Based on 29 Jul 1RM

Video courtesy of Strong Body.

Second time hitting our Snatch complex.  %s go up, so fight to keep tension in the holds.

WOD:

4 Rounds For Time:

21 DB Shoulder 2 Overhead (35/25)

15 Deadlifts (185/125)

12 Pull Ups

Video courtesy of Strength In Depth.

The “Shoulder2Overhead” will allow you to decide what movement you want to use to get the DBs from the shoulder to an OH position.  Strict Press would be a faster cycle, but would kill the shoulders, making pull ups a bit tougher.  Push press would take a little off the shoulder and still allow a fast cycle rate. Push Jerk would be a bit slower, but would most likely tax the shoulders the least.  Decisions, decisions…

Scaling Options:

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

Bar weight -> 165/115 -> 135/95 -> as needed (ELITE: 225/160)

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged