Warm Up:

200 Rope contacts

Twisting Lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

S/S/S:

10 Min to establish Max Height for Seated Box Jump*

Video Courtesy of: CrossFit®

From 0:00 to 1:30. Point of seated box jumps is to build explosive hip extension. Set up a box at 20” for the seated. Move up on the box you will land on

WOD:

“Tabata Something Else”

8 Rounds of 20 sec work, 10 sec rest of

Pull Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Push Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Air Squats

No rest between movements

Score = total reps

So, as you end the last set of pull ups, after the 10 second break, go right into the first set of push ups. Same goes after the last set of push ups, ten second break then first set of air squats.

Scaling:

Pull Ups -> Ring Rows

Push Ups -> Off a bench

Air Squats -> To target

Cool Down:

Tabata Roll Out – whole body

Warm Up:

50 Single Unders

10 kickers per leg

10 Spiderman Lunges

Toe Touch 30’

20 L-leg SUs

20 R-leg SUs

10KB deadlifts

10 Russian KB swings

S/S/S:

Back Squat w/2 sec pause at bottom

3X5

Increase weight ea set

With less sets this time around, aim to go heavier on your sets

WOD:

3 Rounds:

50 DUs

40 Wall Balls

30 Cal Row

20 KB Swings (70/53)

20 Min Time Cap

Do NOT stop moving in this WOD.

Scaling:

DUs -> Attempts through 50 rope contacts -> 50 Penguin Jumps

KBS -> As needed

Cool Down:

Oly Wall Stretch x 3 min

Roll out T-spine – 20 passes

Warm Up:

250M Row

Duck walk 30’

Walking Kicks 30’

Inchworm 30’

Lunge 30’

10 kip swings

Prep for WOD

WOD:

25 Min AMRAP

10 Thrusters (135/95)

20 Pull-ups

40 Deadlifts (135/95)

800 M Run

Embrace the grind on this one folks!

Scaling:

Bar weight -> as needed, but must use the same weight on DLs as on Thrusters

Run -> 1K row

Pull Ups -> Jumping Pull Ups -> Ring Row

Cool Down:

Reverse Hyperextensions – 2X30

Couch Stretch – 2 min per side

Warm Up:

100M Run

8 box step ups

100M Run

8 Box jumps

10 Burpees

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, strict press, front squat, high hang squat clean, Push Press, squat clean from above the knee, squat clean from shin, push jerk

S/S/S:

Clean w/2 sec pause at bottom of knee

2X75%, 2×80%, 1×85% Do 1 Jerk at the end of every set

Make sure you don’t lose tension when holding the bar at the knee for two seconds.

WOD:

Every 3 min for 15 Min

200m sprints

10 Box Jumps (30/24)

Any time left after box jumps is rest until the end of the 3 min.

Scaling:

Run -> 250M Row

BJ -> 26/22 -> 24/20

Cool Down:

Pigeon Pose on 30” box x 2 min per side

Heel cord mash x 2 min per side

Warm Up:

500M Row

10 Back roll to V-sit

10 Squat to Stands

5 in-place inch worm

5 vertical jumps

Barbell Warm up*

* With an empty bar, and in Snatch grip perform 3 reps of: dip/shrug, dip/shrug/hi elbows/Muscle Snatch, Push Press behind the neck, OHS, High Hang Power Snatch, Deadlift from shin, Hang Power Snatch

WOD:

5 Rounds:

12 Snatch Deadlifts (135/95)

9 Hang Power Snatch (135/95)

6 OHS (135/95)

Think of this as the Snatch version of “DT”. Unless you can go unbroken, drop the bar at rep 11 of the Snatch grip DLs, rep 8 of the Hang Power Snatch, then hold on for all 6 OHS if you can

Scaling:

Bar weight -> As needed

Cool Down:

Back Roll to V-sit x15

Banded OH stretch – 2 min per side

Warm Up:

200 Rope contacts

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Burgener W/U*

* Two angles of Sage Mertz hitting the Burgener WU

And:

Video Courtesy of: CrossFit Weightlifting Trainer Course

S/S/S:

Snatch w/2 sec pause at bottom of knee

2X75%, 2×80%, 1×85%

WOD:

“GRIFF”

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433.

Do this WOD on the track

Cool Down:

Calf stretch of poll x 3 min per

Warm Up:

Partner med ball W/U*

Inchworm length of white box

15 Sit Ups

Spiderman lunge length of white box

10 kip swings

* Pair up (if class has odd number of athletes, can do this w/three people in a triangle) stand about 10’ away from each other and do 10 passes (per person) back and forth of: Chest passes, side throw (face the partner, feet straight ahead and twist torso to one side then toss ball. Do 5 per side), granny shot, wall ball shot.

WOD:

25 Min AMRAP:

12 KB Swings (70/53)

18 GHD Sit Ups

24 Wall Balls (20/14)

30 Toe2Bar

On the GHD sit up, …

Video Courtesy of: Rogue Fitness

Scaling:

KB -> 53/35 ->35/25

WB -> 14/12

T2B -> K2E -> hanging knee raise

Cool Down:

Cobra to downward dog x20

Roll out quads – 20 passes

Warm Up:

15 Cals on Assault or 20 on Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

10 kip swings

Prior to WOD, BB warm up*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from above the knee, squat clean from shin

S/S/S:

Floor Press

3X5

Increase weight ea set

Video Courtesy of: CrossFit®

Again, second time hitting the floor press, so make sure you stay safe, hold the bottom for a 2-sec pause, then jam the weight up! Less sets than 5X5, so go heavier.

WOD:

EMOM for 15

Min 1 – 2 Squat Cleans (205/145)

Min 2 – Max Unbroken Pull Ups

Min 3 – 80yd Shuttle Run (20 yd down and back x 2)

Score = Highest unbroken pull up set

*must meat rep/weight reqs of other sections to count as RX

Scaling:

Squat Clean -> shoot for 80% of 1RM

Pull Ups -> Supine Ring Rows

Cool Down:

Reverse Hyperextensions – 4X20

Banded Bully Stretch – 2 min per side

Warm Up:

50 Single Unders

10 kickers per leg

10 Russian Baby makers*

Walking lunge w.hands OH 30’

20 L-leg SUs

20 R-leg SUs

10 push ups

10 arm circles

Barbell w/u**

* Russian Baby Makers – also known as Squat2Stands –

Video Courtesy of: InvictusFitness

** w/empty bar, three reps of: dip/shrug, dip/shrug. High elbows, high hang power clean, strict press, power clean from top of knee, push press, PC from shin, push jerk

WOD:

5 Rounds for Time:

10 Power Clean & Jerk (135/95)

20 Plate OH walking lunges(45/25)

40 Double Unders

On the OH walking lunge, make sure you keep your arms locked out.

Scaling:

C&J -> As needed

OH walking lunge -> 25/15

DUs -> DU attempts through 40 rope contacts -> 40 Penguin Jumps

Cool Down:

Couch stretch x 2 min per side

Heel cord mash x 2 min per side

Warm Up:

500M Row

10 Bow to Bends

10 back roll to V-sit

10 cherry pickers

Walking kicks 30’

Twisting push up x10

2 wall walks

2X10 empty bar RDLs

S/S/S:

Deadlift w/2 sec pause at bottom of knee

3X5

Increase weight ea set

Second time hitting the pause deads. Remember, don’t lose tension while holding for the two count. Keep EVERYTHING tight, and don’t dip back down prior to finishing the rep. With less sets this time, aim for heavier weight than when you did 5X5

WOD:

12 Min AMRAP:

5 Strict HSPU

10 Ring Dips

15 Hand Release Push Ups

20 Burpee Box Jump Overs (24/20)

Scaling:

HSPU –> W/1 ab mat under head -> Pike Push ups

Ring dips -> Stationary Dips

BBJO -> 20/16

Cool Down:

Tricep mash on bar – 2 min per arm

Banded tricep stretch – 2 min per side

Hang from pull up bar – 3 min