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Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab Walk 30’

Lat stretch on rig – 30 sec per side

Barbell w/u: With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean (mid-thigh), Power Clean from shin

HOtshots 19 2022 last-alarm

Pic courtesy of CrossFit High Voltage. On June 30, 2013 we tragically lost 19 members of the Granite Mountain Hotshot Crew to the Yarnell Hill Fire. On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.  We will do a running of this WOD today from 0600-0900.

WOD:

“Hotshots 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 M Run

Video courtesy of CrossFit HQ.

Scaling Options:

Air Squats -> to depth

PC Weight -> 115/85 ->95/65 ->75/55

Strict Pull Ups –> Buddha Pull Ups -> Table Rows

Run -> 500M row -> 2 Min of cardio

Cool Down:

Puppy Pose on Chair – 2 Min

Video courtesy of Vintage CrossFit

 

Banded lat stretch – 1 min per side

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Warmup:

10 cal Bike

Side lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus

10 PVC OHS

8 box step ups

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin.

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Our second go at the 3-Position Snatch complex.  Reminder, you will hit one Snatch from the floor, hold onto the bar, set up right below the knee, hit a second snatch, hold onto the bar, and perform one more snatch at the hang (above the knee).  In between the reps, if your grip is starting to go, put the bar in your hip, and re-grip your hands if necessary.  Good hip explosion and fast drop under the bar will make these successful.  If the squat snatch is a limiting factor, either lighten up the weight, or hit power snatches, and ride down for an OHS every rep.

WOD:

21-18-15-12-9-6-3:

Ab Mat Sit Ups

Box Jump Overs (24″/20″)

 

*8/6 Cal Bike after every round of Box Jump Overs

 

Time Cap: 18 Min

Video courtesy of Reebok CrossFit ONE.  Quick Ab-Mat Sit Up demo. Look to start at a good  pace on the ab-mat sit ups and the box jump overs, and as the reps lessen each round, aim to go even faster.  Also, keep a good pace going on the Bike every time.

Scaling Options:

Ab-mat Sit Up -> feet anchored (Elite -> GHD)

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

Cool Down:

Kneeling shoulder stretch on box 2 Min

Video courtesy of Train FTW

Cobra pose – 2 Min

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Warmup:

50 Single Unders

10 Squat2Stands

10 Thoracic High fives

30 high-jump single unders

10 Push up to downward dog

20 calf pedals in down dog

20 double unders or 3 attempts

10 Huggers

Barbell warmup: Place empty barbell in rack, then perform 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerk

S/S/S:

Split Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Today, we are back on our Split Jerk work for the cycle. Sets drop to 3, so aim on going heavier than the 5X5 week.  Just like last time, the goal is here getting an very violent hip extension, then driving our bodies down under the bar FAST, as we PUNCH to lock out the arms overhead as we land in the split.  Focus on the fast drop and the punch to avoid having to press more than needed on the catch.

WOD:

AMRAP 12:

50 Double Unders

100m Dual KB Overhead Walk (35/25)

Video courtesy of Lindy Barber.  Quick demo of the Dual KB Overhead Walk. To make this WOD successful, you’ll need to focus on relaxing the shoulders during the double unders. Otherwise, the shoulders may get overly fatigued prior to the OH carry, making it much harder to go unbroken (suggest no more than one break in the 100M) on that piece.  So, to do that, don’t aim to go super fast on your rope, rather find the rhythm that allows you to successfully get the dub and not trip up on your rope.  The harder you try to speed up the rope, the more the shoulders get taxed.

Scaling Options:

Double Unders -> cut to 35 per round ->100 Single Unders (Elite: 100 DUs)

KB weight -> 25/15 -> as needed (Elite: 53/35)

Cool Down:

Calf Stretch on Rig – 1 Min per side

 

Banded Bully Stretch – 1 Min per side

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Warmup:

3 Rounds:

100M run w/med ball

5 med ball squats

3 med ball push press to target

2 Wall Ball shots

5 Kip swings

Then…

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

Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench)

S/S/S:

Bulgarian Split Squat

3X5 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting work the Bulgarian Split Squat this cycle.  Our sets drop to 3, so goal is to go heavier per working set than you did in the 5X5 week.  Remember, you can do all 5 on one leg before moving to the other leg.

WOD:

For Time*:

100 Wall Balls (20/14)

*Every Minute on the Minute – 5 Pull Ups

*WOD begins with 5 Pull Ups

Time Cap: 15 Min

Video courtesy of Invictus Fitness.  Some good tips on Wall Ball efficiency. So, if you do the quick math, you need to average 7 or more reps per minute to make it under the cap.  Sounds very doable, but don’t forget, those pull ups will start to tax you a few minutes in.  My suggestion, go until about 10 seconds left per minute, just to have enough time to catch your breath before getting the pull ups out of the way and having enough gas in the tank to knock out some solid wall balls every minute.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

Pull ups -> Buddha Rows -> Ring Rows (Elite: Bar Muscle Ups)

Cool Down:

Couch Stretch – 2 min per side

 

Kneeling lat stretch – 1 min per arm

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Warmup:

2 Rounds:

5 Inchworm push ups

3 vertical jumps

5 single-arm ring rows

5 Cobra to hip snap – see video below, courtesy of Invictus Fitness

Then…

2 Rounds:

10 sec bottom of ring dip hold

10 sec top of ring dip hold

WOD:

EMOM 32:

Min 1 – 6 Burpee to Kipping Pull Ups

Min 2 – 8 Strict Ring Dips

Min 3 – 6 Box Jumps (30″/24″)

Min 4 – 8 Handstand Push Ups

Videos courtesy of OPEN Fitness and Train FTW, respectively.  Quick demos on the Burpee to Kipping Pull up and the Strict Ring Dip. Looking for increasing our ability to move our body through space today.  Each minute’s work will tackle a different version of that goal.  Minute one focuses on hip flexion (coming off the ground in a burpee and back side of the kip in a kipping pull ups) and extension (jump to the bar).  Minute two is building raw shoulder and triceps strength.  Minute 3 generating as much force as possible on a hip extension to hit a higher box jump.  Finally, minute 4 focuses on core stability and shoulder strength in a handstand, as well as hip power in a kipping handstand push up.

Scaling Options:

Burpee to kipping pull up -> burpee to jumping pull up (video courtesy of OPEX Fitness)

Ring dips -> stationary dips -> box or bench dips

Box height -> 26/22 -> as needed

HSPUs -> Pike push up off box -> pike push up off floor -> high kneel DB press

Cool Down:

Thread the Needle – 1 Min per side

 

Banded Tricep Stretch – 1 Min per side

Video courtesy of RFT Coaching

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Warmup:

50 Single Unders

5 Cobra2Downward Dog

10 down dog calf stretches – see video below, courtesy of JKConditioning

10 Spider-Man lunge w/twist

30 High-jump Single Unders

10 Thoracic High Fives

20 Double Unders or 4 attempts

10 Over & Backs

Barbell warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, hang power clean, front squat, hang squat clean above knee, hang squat clean below knee, squat clean from mid-shin.  Put down bar, shake out arms, pick bar back up and perform 3 reps of: press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Our Clean & Jerk variation this cycle will mimic our Snatch variation.  We will hit a 3-position Clean Complex.  One complex consists of a Clean from the floor, one from above the knee, and one from below the knee.  Hook grip will be a necessity to get through this one.  Make sure you open those hips as violently as possible to get that bar moving, then as fast as you can, throw those elbows in front of the bar to get into the catch.

WOD:

“Hang on, Annie”

50-40-30-20-10:

Double Unders

Toes2Bar

Video courtesy of CrossFit HQ. Little spin on a classic CrossFit Benchmark.  Instead of sit ups, we up the game to Toe2Bars today!  Best advice I can give is “how do you eat an elephant?  One bit at a time”.  Unless you are a gymnastics ninja that can do Toe2Bars all day, don’t try to go unbroken on the bigger sets of Toe2Bar.  Rather, have a manageable number in your head to hit, come off the bar, shake out, and attack again!  With the added should fatigue in the Toe2Bar, try your best to relax the arms in the dubs. Find a steady pace rather than sprint in those.

Scaling Options:

Dubs -> 3X Single Unders

Toe2Bar -> Kipping knee raise -> strict knee raise -> laying T2B -> V-Ups

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Couch Stretch – 2 Min per side

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Warmup:

200M jog

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

8 Box step ups

6 tuck jumps

10 huggers

10 Cal Bike

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

In 10 Minutes, complete:

20 Box Jump Overs (24/20)

25/21 Cal Bike

30 Am KB Swings (53/30)

400M Run

 

–2 Min rest–

 

Repeat for a total of 4 Rounds

Score = total work time

Video courtesy of CrossFit Inguz.  Some good box jump over techniques here. So, this task-based WOD will reward you for faster movements.  You finish the required reps/cals/distance under 10 minutes, that means you get extra rest!  If, you are not able to finish the required work in the 10 minutes, still at the 10-minute mark, stop for the 2-min break.  And on the next round, scale back whatever is the limiting factor.

Scaling Options:

Box height -> 20/16 -> as needed

No bike available -> 35/30 Cal Row

KB weight -> 35/25 -> as needed (Elite – 70/53)

Run -> 500M Row

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

 

Banded hamstring stretch – 1 Min per side

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Warmup:

10 Cal Row

10 Bow to Bends

10 Iron Cross

10 Scorpion

10 Squat2Stands

10 Hollow Rocks

10 Alt V-Ups

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

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Videos courtesy of Rogue Fitness. Our pulling movement for this cycle will focus on the Deficit Deadlift.  The goal here is to build strength in the initial pull off the ground in the deadlift.  By making us stronger in a further distance than our traditional deadlift set-up, we should not have a sticking point right off the ground in a traditional deadlift.  That said, pay extra attention on bracing your core and keeping your back as flat as possible through the lift.

WOD:

“13 Ghosts”

AMRAP 13:

13 Pull Ups

13/10 Cal Row

13 GHD Sit Ups

Key to GHDs, FIRE the legs as you come up. This WOD will have you seeing the dead for sure!  Find a pace/rep scheme on the pull ups that you can maintain the entire 13 minutes.

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

GHD -> Ab Mat Sit Ups

Cool Down:

Iron Cross pose – 1 Min per side

 

Cobra Pose – 2 Min

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Warmup:

Grad sled and 2 light DBs

3 Rounds:

Empty sled push – 50’

5 Dual DB deadlifts

4 Push ups on top of DBs

3 Push Press w/ DBs

2 Dual DB Hang Snatch

1 Devils Press

WOD:

Partner WOD: (break up reps/distance however you want)

 

In Teams of 2, complete:

200′ Sled Push (90/45)

–then–

3 Rounds:

30 Dual DB Hang Snatch (50/35)

30 Dual DB Burpee Deadlifts

30 Devil’s Press

–then–

200′ Sled Pull (90/45)

Videos courtesy of OPEX Fitness, Thomas Hoffman, Functional Bodybuilding, and Train FTW, respectively.  Quick demos of the sled push and pulls, Dual DB Hang Power Snatch, and Dual DB Burpee Deadlifts. Getting a little teamwork to start off week 2 of our new strength cycle. Have a good plan going into the WOD with your partner.  Would suggest setting up a 25’ area, and have one partner push the sled down and back (total of 50’), then have partner 2 do the same.  Repeat until all 200’ are complete. For the DB movements, maybe go 5 at a time.  Find what works for you and your partner!  Also, if going solo, just cut the reps and distance in half.

Scaling Options:

Sled weight -> 70/25 -> as needed

DB weight -> 35/25 -> as needed

If no partner, cut reps/distance in half

Cool Down:

Roll out T-Spine – 2 min

 

Banded Bully stretch – 1 Min per side