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
S/S/S:
2 Snatch Liftoffs + Snatch
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 set @80%
%s Based on 29 Jul 1RM
Video courtesy of Strong Bodies.
Third time hitting our Snatch complex. %s climb again, so don’t lose focus!
WOD:
Every 3 Min for 5 Rounds, complete:
75 Double Unders
10 Plate (45/25) Walk Over Push-Up (per side)
Video courtesy of Chalk Fitness.
So, to clarify, on the plate step over push-ups, begin with your left hand on the plate, your right hand on the ground, then perform one push up, then walk the right hand onto the plate and your left hand off the plate, then do one push up. That’s one rep. Do a total of 10 of those reps.
Scaling Options:
Double Unders -> 50 -> 35 -> 100 Single Unders
Plate Height -> 25/10 -> Push-up + Shoulder tap (per side) -> Push Ups off bench or box
Hope everyone survived either our 9/11 WOD or the 9/11 Tower Challenge. IF you’re feeling beat up, join Haley “MIST” Jones at the Community Commons (Bldg. 700) at either 0700 or 1400 on Thursday for an amazing Yoga class!
Warmup:
10 Box step ups
10 Med ball deadlifts
10 Squat2Stand
10 Med ball Squats
10 Box Step ups
10 Med ball thrusters
5 Light DB box step ups
5 Wall Ball Shots
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
AMRAP 30:
10 Wall Balls (20/14)
5 Single DB (35/25) Box Step Up (24”/20”)
20 Wall Balls
10 Single DB Box Step Ups
Etc…
Add 10 Wall Balls and 5 Box Step Ups every round
Pic courtesy of Mayhem Athlete.
With this ascending ladder AMRAP with wall balls and weighted box step ups, the goal should be to start at a moderate pace and work to maintain that pace as the reps increase each round.
Today we dedicate this WOD to the memory of all those we lost on September 11th, 2001.
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 or Ring Rows, 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
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.
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
It’s Thursday, you know what that means! Yoga at the Community Commons! Click the pic to go to the sign-up page.
Warmup:
2X:
1:00 Echo Bike
10 Cossack Squats
5 Burpees
5 DB deadlifts
5 DB Burpee deadlifts
3 Devil’s Press
-then-
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split squat
S/S/S:
Bulgarian Split Squat
5X3 (per leg)
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third go at our Bulgarian Split Squats for this cycle. Big thing to remember; keep the legs shoulder-distance apart. Once you bring them inside shoulder width you run the risk of losing balance. It makes it almost like you are walking on a tightrope. Think rather that you are walking on train tracks and keep the legs wider for that more stable position.
WOD:
Every 3 Min for 4 Sets:
20/16 Cal Echo Bike
10 Devil’s Press (35/25)
Video courtesy of Skyline CrossFit.
Keep a good pace on the bike but not so fast to where you can’t pick the DBs up right after and knock out the Devil’s Press.
Barbell warmup – With an empty bar, perform 2 sets of 10 floor 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:
Floor Press
5X3
Increase weight ea set
Videos courtesy of CrossFit HQ.
Third time hitting Floor Press this cycle. Our work sets go back up to 5, but reps drop to 3 per set. So, aim to go heavier per set than you did on the 3X5 week.
WOD:
AMRAP 15:
250M Ski Erg
50 Double Unders
5 Wall Walks
Do your best to NOT come out of the gates fast on this one. Sure, you could float through the small ski erg distance and the batch of dubs, but if you start those wall walks at a high heart rate and heavy breathing, you very well could hit a wall pretty quick. Rather, be steady and smooth on the ski erg, allowing your breathing to stay normal. Do the same on the jump rope. As you approach the wall for the wall walks, shake the arms out a little. If you know 5 wall walks in a row is outside your ability, hit one, then take a good 10 seconds to shake out the arms and re-focus before doing the next. Will this make your first round a little longer? Sure, but if you can maintain that pace, you’ll get more rounds than if you got your first round dine super-fast and then struggled for the rest of the time.
Scaling Options:
Dubs -> 25 -> 75 Single Unders
Wall Walks -> to scaled distance -> inchworm push ups
Cool Down:
Calf Pedal in Down Dog – 30 per side (slow and controlled)
Admit it, your body is feeling beat up after some of these WODs. Do yourself a favor and hit up the Yoga Class at the Community Commons (Bldg 700) at either 0700 or 1400 led by Haley “MIST” Jones. You won’t regret it! Click on the pic for the sign-up page.
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 Liftoff + Clean + Jerk
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%
%s Based on 29Jul 1RM
Video courtesy of Power Monkey Fitness.
Third time hitting our Clean Complex this cycle. Continue holding that tension in the 2-3 second pause in the liftoffs. With reps and %s going up, use the extra minute per round to your advantage.
WOD:
30-20-10:
Toe2Bar
Hang Power Cleans (115/80)
Bar Facing Burpees
Video courtesy of Train FTW.
With two back-2-back grip-intense movements, try using the bar facing burpee time as a chance to shake out your hands so your grip has recovered before going back to Toe2Bars.
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.
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)
Joint Strike CrossFit 