20220929

Warmup:

Jog 30’ and back x4

5 KB Deadlifts

High knees 30’and back

10 KB Russian Swings

Butt kickers 30’ and back

5 Am KB Swings

10 Cobra to Downward Dog

5 Cobra to Hip Snap

WOD:

Every 3 Min for 36 Min:

1st 3 Min – 400M Run

2nd 3 Min – 45 Am KB Swings (53/35)

3rd 3 Min – 30 Burpee to plate (25#)

 

Score = Total successful 3-min sections

Videos courtesy of Functional Bodybuilding and CrossFit HQ.

The point of this WOD is efficient movements in the time period.  You should average a minute or more of rest per 3-minute period.

Scaling Options:

Run -> 500M Row

KB weight -> 35/25 -> as needed

Cool Down:

90/90 pose – 1 Min per side

Video courtesy of Ken Whittier

 

Calf Stretch on rig – 2 Min per side

20220928

Warmup:

2X:

200M jog w/med ball

5 med ball squats

5 med ball push press to target

5 wall balls

Then..

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

Barbell Warmup: Set up for Floor Press and complete 2X5 empty bar Floor Press

S/S/S:

Floor Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third go of Floor Press this cycle.  Reps drop to 3 per set, so look to go heavier per set than the 3X5 week.  Really focus on keeping the hips on the ground. If you arch up and the hips, come off the ground, you’re not doing yourself any favors and risk injury.

WOD:

12 Min AMRAP:

27 Wall Balls

18 Cal Ski Erg

9 Pull Ups

Video courtesy of Train FTW.  Some good Ski Erg tips here.

When doing the wall balls, try dropping the arms and not cranking the neck up while the ball is going up to the target.  This will help keep your shoulders and upper back from fatiguing prior to the Ski erg and pull ups.

Scaling Options:

MB weight -> 14/10 -> as needed

No ski erg -> Banded ski erg 2 reps = 1 Cal

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Scorpion Pose – 1 Min per side

 

Banded OH stretch w/Med ball – 2 Min

Video courtesy of Barbell Shrugged

20220927

Warmup:

3 Rounds:

7 Cal Bike

8 Spider-Man Lunge

5 Pushup2Downward Dog

30-sec Thoracic extension on wall – See video below, courtesy of E3 Rehab

1 Wall Walk

WOD:

For Time:

10,9,8,7,6,5,4,3,2,1: Handstand Push-Ups

20,18,16,14,12,10,8,6,4,2: Cal Echo Bike

 

Time Cap – 35 Min

Echo Bike

Pic courtesy of AhSeeIt.com.

Nothing better than a descending ladder of Handstand Push ups and the Echo Bike to make your Tuesday!! Steady pace on the higher reps sets with a focus on picking up speed when you get into single digits.

Scaling Options:

HSPUs -> Pike Push Ups off box -> pike push up off floor -> hand-release push ups

Video courtesy of Black Iron CrossFit.

No Echo bike or assault bike -> row, start at 30 cals, down to 3

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Couch Stretch – 2 Min per side

20220926

Warmup:

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Alt Toe Touch

10 Thoracic High Fives

10 Pushup2Downward Dog

10 Over & Backs

Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the Neck Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, OHS

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

4@65%

4@70%

3@75%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

Third go of our new Snatch Complex.  %s stay the same, but the rep count goes up, so time for each set goes up to 4 min.  Again, make sure the bar comes to a complete stop between the Snatch Pull and Power Snatch.  Want to make sure we set up in the proper position prior to hitting that Power Snatch.

WOD:

“Randy”

For Time:

75 Power Snatches (75/55)

Compare to 20200619

Randy

Pic courtesy of CrossFit HQ.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.  Go for big chunks, but do NOT let your back round over as you come down with the weight.  The weight will feel light, but if your form goes south, you can really tax that low back in a bad way.

Scaling Options:

Bar weight -> 65/45 -> as needed

Cool Down:

Puppy Dog Pose – 1 Min

Video courtesy of Vintage CrossFit

 

Foam roll – 30 passes on T-Spine

20220923

Warmup:

10 Cal Row

50 Single Unders

5 KB sumo deadlifts

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

5 KB Sumo Deadlifts

10 Squat2Stands

20 double unders or 3 attempts

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, sumo stance good mornings, sumo stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Barbell Brigade. Second run at Sumo Deadlifts this cycle.  Again, looking to create some good strength throughout the posterior chain and add some hip flexibility in as well.  In your setup: brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back.

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1 Cal Row

100-90-80-70-60-50-40-30-20-10 Double Unders

16 Min Time Cap

Video courtesy of Dark Horse Rowing.  So, the WOD begins with 10 Cals on the row, then 100 Double Unders, then 9 cals on row, then 90 Dubs,…etc until you get to 1 Cal on the Row and 10 Dubs. You’ll have to push the pace to make it under the cap today, but that’s what we want to see, all out effort no matter where we end

Scaling Options:

Double Unders -> 2X single Unders

Cool Down:

Calf Stretch on Rig – 1 Min per side

 

Scorpion Pose – 1 Min per side

20220922

This WOD is dedicated to bringing attention to preventing Veteran Suicide.  The sad statistic is 22 suicides daily.  For more info on how to help, go to  http://www.official22wod.com/

WOD:

“22”

The Official WOD to Prevent Veteran Suicide

22 Reps of each movement. At minute 22, we will all pause for a moment of silence for all those who have died in this battle. 

Movements will be:

RX

Scaled

1.       Hand Release Push Ups 1.       Hand Release Push Ups
2.       Box Jumps (30/24) 2.       Box Jumps (24/20)
3.       Russian KB Swings (70/53) 3.       Russian KB Swings (53/35)
4.       Pull Ups 4.       Buddha Pull Ups or Ring Rows
5.       Dumbbell Squats (50/35) 5.       Dumbbell Squats (35/25)
6.       Handstand Push Ups 6.       Pike Push Ups off box
7.       Walking Lunges w/med ball (20/14) 7.       Walking Lunges w/med ball (14/10)
8.       Alt DB Snatch (50/35) 8.       Alt DB Snatch (35/25)
9.       Toe2Bar 9.       Hanging Knee Raise
10.   Ab Mat Sit Ups 10.   Ab Mat Sit Ups
11.   Devil’s Press (50/35) 11.   Devil’s Press (35/25)
12.   Cal Row 12.   Cal Row
13.   DB Deadlifts (50/35) 13.   DB Deadlifts (35/25)
14.   KB Sumo Deadlift High Pull (70/53) 14.   KB Sumo Deadlift High Pull (53/35)
15.   Cals Assault Bike 15.   Cals Assault Bike
16.   Wall Balls (20/14) 16.   Wall Balls (14/10)
17.   Back Extensions on GHD 17.   Back Extensions on GHD
18.   DB Push Press (50/35) 18.   DB Push Press (35/25)
19.   Shoulder Taps in Plank 19.   Shoulder Taps in Plank
20.   Cals on Ski Erg 20.   Cals on Ski Erg
21.   Goblet Squats (70/53) 21.   Goblet Squats (53/35)
22.   Burpee Over Kettlebell 22.   Burpee Over Kettlebell

IF there are way too many people, people can start at different movements if need be.  Also, if you get to a movement, like the Assault Bike, and all bikes are taken, move to the next movement, and just come back to the bike afterwards.

Video courtesy of Vitality Fitness.  When doing the med ball walking lunge, hold the med ball in a bear hug.

Scaling Options:

Anything lower than Scaled version, speak with coach to determine scale

Cool Down:

Check on your friends.  Make sure none are without a wingman

 

Roll out what hurts

20220921

Warmup:

10 Cal Ski Erg

10 PVC Pass Thrus

10 PVC Around-the-worlds

10 PVC OHS

10 Spider-Man lunge w/twist

10 Over & Backs

3 Wall Walks

Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat

WOD:

5 Rounds:

4 Min AMRAP, 1 Min Rest between Rounds

Reps 3-6-9-12…etc

 Overhead Squats (95/65) (bar comes from the ground to start)

 Handstand Push Ups

 Cals on Ski Erg

*Restart reps at 3 after each round

Video courtesy of CrossFit HQ.  Some Handstand Push up efficiency tips.

Today will tax your shoulders, no doubt.  The more efficiently you move, the less you’ll have to muscle through a movement, allowing you to delay fatigue as much as possible.

Scaling Options:

Bar weight -> 75/55 -> as needed

HSPUs -> Pike Push ups of box, Pike Push ups off floor

Ski erg -> resistance band ski erg 2 reps + 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Banded OH stretch – 1 Min per side

 

Kneeling Lat Stretch – 1 Min per side

20220920

Warmup:

2 Rounds:

200M Jog

5 DB Deadlifts

5 DB front Squats

5 DB Hang Power Cleans

5 DB Press

Then…

Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

3@65%

3@70%

2@75%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

Our second run of our Clean & Jerk Complex.  As stated before, take a quick second between the Power Clean and Front Squat, as well as between the Front Squat and Split Jerk, to set up properly before going into the next move.  %s go up, so keep form tight!!!

WOD:

AMRAP 17:

15 Hang DB Power Cleans (50/35)

12 DB Front Squats

9 DB Push Press

400M Run

 

Goal = 3+ Rounds

Video courtesy of Wolfpack Training. In the Hang DB Power Clean, keep the DBs between the legs so we get more of a hip hinge and save our backs.  This will also let you go right into the Front Squats once you finish the Hang Power Cleans as feet will be set about shoulder width.

Scaling Options:

DB weight -> 35/25 -> as needed

Run -> 500M Row or .75 mile on Echo Bike

Cool Down:

Couch Stretch – 2 Min per side

 

Calf Stretch in Downward Dog – 1 Min per side

20220919

af-75-birthday-logo

Pic courtesy of AF.mil Happy belated 75th Birthday to the Us Air Force!!!

Warmup:

8 Box Step ups

10 Plank Up/Downs – see video below, courtesy of Urbacise

10 Hollow Rocks

10 Pushup 2 Downward Dog

6 Box Jumps

6 Cobra 2 Hip Snap

On Rig: Perform 5 reps of scap pull ups, kip swings, kipping knee raise, Toe2Bar

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

S/S/S:

Core Stability Work

2 Rounds:

30-sec Work – 30-sec Rest of:

Plank Hold (on forearms)

Side Bridge R (on forearms)

Hollow Hold

Side Bridge L (on forearms)

Pics courtesy of Bodybuilding.com. Little bit of core stabilization to prep us for the WOD

WOD:

3 Rounds For Time:

10 Burpees Box Jump (24″/20″)

15 Toe2Bar

20 Push-ups

25 Pull-ups

Video courtesy of CrossFit HQ.  Some good pull up efficiency tips. Try to shake the arms out between the Toe2Bar and Pull Ups in each round to keep the grip going.  Maintain a steady pace on the burpee box jumps and if push ups are in your wheel house, attack them each round!

Scaling Options:

Box height -> 20/16 -> as needed

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of FitKAFAlar.  Demo of the Alt single leg Toe2Bar

Push ups -> off bench

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Cobra Pose – 2 Min

20220916

Warmup:

12 Cals Ski Erg

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass thrus

10 PVC around the worlds

10 PVC OHS

10 Over & backs

10 Iron Cross

10 Bow to Bends

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Again, our goal this cycle is getting stronger and more efficient in the Overhead Squat to help you stabilize your catch position in the Snatch as well as having more strength in the end range of any OH pressing motion.  With the work sets dropping to 3, look to go heavier per set than we did on the 5X5 week.

WOD:

3 Rounds:

3 Min AMRAP, 2 Min Rest B/w Rounds

Reps 2-4-6-8-10-etc…

Deadlifts (225/160)

Bar Facing Burpees

*Restart rep scheme after each round

Score each AMRAP separately

Video courtesy of Train FTW.  Some quick tips on efficiency on the bar facing burpees.

Keep your deadlift form dialed in on this one.  Don’t let the back start rounding.  As stated above, after each rest period, you will start back at 2 deadlifts, 2 bar facing burpees, 4 deadlifts, etc…

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> as needed

Burpee over bar -> burpee to bar step over

Cool Down:

Banded OH stretch – 2 min per side

 

Iron Cross Stretch – 2 Min per side