Warmup:

1:00 Echo Bike

Spider-Man lunge 30’

Heel2Toe 30’

5 Back Roll to V-Sit

10 Box Step Overs

10 Banded Good mornings

5 Tuck jumps

5 GHD Back Extensions – see video below, courtesy of CrossFit HQ.

WOD:

EMOM 24:

Min 1 – 10 GHD Hip Extensions or empty bar good mornings

Min 2 – 12/9 Cal Echo Bike

Min 3 – 14 Box Jump Overs (24”/20”)

Min 4 – Rest

Video courtesy of Mayhem Athlete.

If doing the GHD hip extension, make sure to keep a straight line from hip to shoulder.  With the reps a little higher on the box jump over minute, it’s fine if you finish around the :50-:55 mark since you are going into a minute of rest.

Scaling Options:

Bar weight -> 35/15

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Pigeon Pose on Box – 1 min per side

Roll out t-spine – 30 passes

Warmup:

1:00 Ski Erg

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 Kneeling Lat stretch

10 Ring Rows

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

On Rig – Perform :10 dead hang hold, then 5 reps of: Scap Pull Ups, Strict Pull Ups or Ring Rows

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:

Snatch + Hang Snatch + Overhead Squat

On a running clock…

0:00 – 5:00, do 3 sets @75%

5:00 – 10:00, do 2 sets @80%

10:00 – 15:00 do 2 set @85%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Final time hitting our Snatch complex before our Oly 1RM re-test.  %s go up, so stay on point!

WOD:

For Time:

30/24 Cal Ski Erg

25 Strict Pull Ups

20/16 Cal Ski Erg

15 Strict Pull Ups

Time Cap: 15 Min

Video courtesy of Monroe Miller.

Yes, this workout is for time, but don’t forget that the pull ups are meant to be strict, meaning 0.0 kip in those.

Scaling Options:

Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: weighted strict pull ups)

Cool Down:

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Bicep stretch on rig – 1 min per side

Warmup:

2X:

5 Inchworm push ups

5 Cobra to Down Dog

10 Hollow Rocks

10 Scorpions

-then-

2X:

5/4 Cal Row

5 Empty bar bench press

5 V-Ups

WOD:

25 Min AMRAP:

15/12 Cal Row

15 Bench Press (115/80)

15 V-Ups

Video courtesy of CrossFit HQ.

Allow the legs and hips to do the majority of the work in the row so your shoulders and back are as fresh as possible for the Bench Press.  And allow the core to be engaged the whole time during the V-Ups.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

V-Ups -> Sit Ups (ELITE: GHD Sit Ups)

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra pose – 2 Min

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

10 Over & Backs

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

5 Push Press

S/S/S:

Clean Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time working on Clean Deadlifts prior to re-testing our 5X5.  So, today’s goal is start with a heavy set of 5, followed by an even heavier set of 4, then follow that with an even heavier triple, then an even heavier double.  All finished off by the heaviest single you can hit for the day.

WOD:

Push Press

5-5-5-3-2-2-1-1-1:

Rest as needed between sets.

Score is heaviest single completed

Video courtesy of CrossFit HQ.

Today is all about some lifting!  After finishing up the Clean Deadlifts, we’ll move into a focus on Push Press.  Big thing to make sure you do is actively pull yourself into the dip, don’t just drop.  This will allow you to load up the hips and use the core-to-extremity method to move as much weight as possible.

Scaling Options:

If new to CF or if you have a shoulder injury, switch to DB Push Press

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Echo Bike

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

10 Box Step Overs

A-Skip 30’ *

B-Skip 30’ *

30 Calf Pedals in Down Dog

Video courtesy of Runify

WOD:

AMRAP 35:

800M Run

25/20 Cal Echo Bike

400M Run

15/12 Cal Echo Bike

Video courtesy of Brooks Running.

Today’s theme is “Engine Builder” Find that steady pace in the 800M and higher Cal pieces, then pick it up just slightly in the smaller pieces.

Scaling Options:

Run -> 500M row for every 400M run distance

Cool Down:

Couch Stretch – 2 Min per side

Pigeon Pose – 1 Min per side

Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

Seal Walk 30’

10 Over & Backs

10 Huggers

10 light DB push press

10 light DB bench press

10 Scorpions

1 Wall Walk + :30 Handstand hold

S/S/S:

Dumbbell Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting our DB Bench Press this cycle.  Working sets go back up to 5, but reps dropped to 3. Make sure you go heavier this time around than you did in the 3X5 week.

WOD:

EMOM 14:

Odd Min – 3 Wall Walks

Even Minutes – 10 Dual DB Push Press (50/35)

Video courtesy of Misfit Athletics.

Shoulder stability and explosiveness is your key to success today.  Keep the core engaged when hitting the wall walks and actively pull yourself down in the dip for the push press.

Scaling Options:

Wall Walks -> scale distance -> Inchworm push ups (ELITE: 25’ HS Walk)

DB weight -> 35/25 (ELITE:  70/50)

Cool Down:

Scorpion Pose – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Row

10 Spider-Man Lunge w/twist

10 Kickers per leg

10 Iron Cross

5 Cobra to Hip Snap

10 Box step overs

10 alt DB deadlifts

8 Alt DB snatch

5 Burpee Box jump overs

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

WOD:

Every 4 Min for 6 Sets, complete…

12/10 Cal Row

10 Burpee Box Jump Overs (24”/20”)

8 Alt DB Snatch (50/35)

Score each round separately

Video courtesy of OPEX

Fitness.Efficient transitions and steady pace will allow you to finish each round in roughly 3 min or less per round.  Take just a bit off the last Cal or two on the rower so you aren’t winded going into the burpee box jump overs.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

DB weight -> 35/25 (ELITE: 70/50)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

30 Single Under

10 Calf Pedals in Down Dog

10 Cobra to Down Dog

:30 Kneeling wrist stretch

30 high-jump single unders

10 Alt Quad stretch

10 Kickers

30 Dubs or 3 DU attempts

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, Press, 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 @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

*do 1 Split Jerk at the end of ea set

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Third go at our Clean Complex for this cycle.  %s go up a and reps go up a bit, so like last time keep the core engaged and really push that ground away from you!

WOD:

14 Min AMRAP:

60 Double Unders

20 Am. KB Swings (55/35)

10 Front Squats (135/95)

Video courtesy of NC Fit.

Biggest advice I can give (outside of pace yourself) is shake out the legs going from move to move.  The hamstrings and glutes get very fired up in dubs, and you could feel them getting pretty tight if you just pick up that KB right after.  Same with going from KB Swings to Front Squats.  Last thing you want in the middle of a WOD is the hammies cramping up on you.

Scaling Options:

Dubs -> 30 Dubs -> 15 Dubs -> 120 Single Unders

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

Bar weight -> 115/80 -> as needed (ELITE: 185/130)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross – 1 Min per side

Warmup:

2:00 Row

-then-

2X:

10 Thread the needle

5 Pike Push Ups

10 Kneeling Lat Stretch

10 Alt V-Ups

1 Rope Walk

5 Toe2Rope

-then-

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Kipping Pull Ups (or ring row)

WOD:

For Time:

75 Toes-to-Bar

60 Hand-Release Push-Ups

45 Pull-Ups

30 Handstand Push-Ups

15 Rope Climbs (15 ft)

Partition reps however you want.

Time Cap: 30 Min

Video courtesy of Functional Bodybuilding.

Today’s WOD is athlete’s choice as far as how to get through all the reps.  You could treat this one like a chipper, and finish all the reps of one movement before moving on to the next one.  Or, you could break it into sets (Ex: 5 Rounds of 15 Toe2Bar, 12 Hand-release Push Ups, 9 Pull Ups, 6 Handstand Push Ups, and 3 Rope Climbs).  Whatever helps you get through this as efficiently as possible. Things to watch for: shoulder and core fatigue.  Make sure your game-plan takes those into account so you don’t hit a failure point.

Scaling Options:

Hand-rel. Push Ups -> Push-ups off Bench or box

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

HSPUs -> Pike push ups off box or floor -> High-kneel DB press

Pull Ups -> Ring Rows Rope Climbs -> Rope walks

Cool Down:

Banded Overhead Stretch on Med Ball* – 2 Min

Barbell forearm mash** – 1 Min per side

Videos courtesy of Barbell Shrugged and K Squared Fitness, respectively

Pic courtesy of NavyOnline.com

The Combat PT Tent will be closed in observance of Independence Day.