Warmup:

1 Min Bike (slow pace)

50 Single Unders

1 Min Bike (med pace)

10 Spider-Man lunge w/twist

10 Heal2Toe

25 High-jump Single Unders

30-sec Bike sprint

20 Double Unders or 5 attempts

WOD:

In 4 Min, complete:

20/15 Cal Echo Bike

Max reps – Double Unders

Rest 1 min

Repeat for a total of 6 Sets

Score = Total Double Unders

Video courtesy of WOD Prep.

Looking to really burn into the lactic threshold today with a combo of Echo Bike and Double Unders.  Look to finish the Bike in 2 minutes or less so you’ll be able to really rack up the double unders!  And, today is one of those days where we prefer you do not scale Double Unders, rather take the time to make each round to get in some good practice.  Now, if you have never gotten a double under before today, that’s okay.  Think of each round as getting a bike piece out of the way and then spending a good chunk practicing on dubs.  You may just surprise yourself and hit your first dub!!!

Scaling Options:

If no Echo Bike -> 25/18 Cal Row

Double Unders -> No Scale

Cool Down:

Calf Stretch on rig – 1 Min per side

Dynamic Pigeon Stretch – 1 Min per side

Video courtesy of Physio Plus Fitness

Warmup:

Bear crawl 30’ and back

Reverse bear crawl 30’ and back

Stiff-leg bear crawl 30’

Twisting Lunge 30’

10 Squat2Stand

10 Thoracic High Fives

10 huggers

10 Over & Backs

S/S/S:

Spend 10 min on Handstand Walk progression work

Video courtesy of Karhu Training Co. Some good Handstand Walk progressions.

We always want to work towards increasing our movement skill set.  The Handstand Walk is one many athletes forget needs constant work.  Take the first 10 minutes to work whatever stage towards handstand walks you are at

WOD:

3 Rounds for Time:

75′ Dual Dumbbell Walking Lunge (50/35)

20-Second, L-sit on top of DBs

50′ Handstand Walk or Stiff-leg bear crawl

Videos courtesy of Barbell Shrugged and Cat Bodies Gymnastics, respectively. Demos of the DB L-Sit and Stiff-leg Bear Crawls.

Keep the DBs in a good front rack position as you move through the lunges, then keep those same DBs to go right into your L-Sit.  If Handstand walk is in your wheel-house, knock those out, otherwise, go with the Stiff-leg Bear crawl option and cover the same distance.

Scaling Options:

DB weight -> 35/25 -> as needed

L-Sit – Seated leg lift hold

Video courtesy of Ridzene Functional Fitness

Cool Down:

Couch Stretch – 1 Min per side

Thread the Needle Hold – 1 Min per side

This week will be our de-load week prior to re-testing our current strength cycle.  Still going to keep us moving and WODing hard, but just a enough of a dip in overall volume to allow us to be at 100% for next week!

Warmup:

200M jog

Spider-Man Lunge 30’

Heel-2-Toe 30’

Side lunge 30’ and back

Inchworm 30’

Duck walk 30’

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: 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

WOD:

For Time:

2 Rounds

-200m Run

-10 Power Snatch (95/65)

-10 Pull-Ups

2 Rounds

-400m Run

-8 Power Snatch (115/75)

-8 Chest2Bar Pull-Ups

2 Rounds

-800m Run

-6 Power Snatch (135/95)

-6 Bar Muscle-Ups

Time cap – 45 Min

Videos courtesy of Train FTW.  Some good tips on Chest2Bar Pull Ups.

Today, we look to increase distance, load and skill every 2 rounds.  Move quickly in the first 2 rounds, but not at a sprint pace.  Need to make sure you have enough gas in the tank for the longer, harder rounds.  As weight goes up on the Power Snatch, rely on speed through the middle (fast hip extension) to do most of the work.  On the increasing pull up skills, you may find you’ll have to break up the sets more as the movements get harder.  That’s fine as long as you keep the rest to a minimum.

Scaling Options:

Run -> 250M row per 200m of running

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

Bar Muscle Ups -> Burpee 2 Kipping Pull Ups -> Burpee 2 Jumping Pull Ups

Bar weight -> as needed, just make 3 jumps through WOD

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Shoulder Mobility Work (see video)

Warmup:

3 Rounds:

200M jog

8 Air Squats

6 Twisting Push ups

6 Alternating V-Ups

5 Kip Swings

Then…

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

WOD:

“20 Timed Pieces of Angie”

EMOM 20:

5 Pull Ups

5 Pushups

5 Sit Ups

5 Air Squats

So, took a classic benchmark (“Angie”) and took the overall reps (100 per movement), broke them over 20 rounds and allow you to rest a little each round if you get the work done in under a minute.  The point of doing this is to work efficiency in these different movement patterns.  Yes, you should move fast to get a small break every minute, but the smoother you move, not only will the reps go faster, but you will conserve energy.

Scaling Options:

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

Pushups -> off bench

Sit Ups -> feet anchored

Air Squats -> to depth

Cool Down:

Scorpion Pose – 1 Min per side

Lying Thoracic Rotation – 10 per side

Video courtesy of The Active Life

Warmup:

1 Min Row (easy pace)

10 Cherry Pickers

10 Hollow Rocks

1 Min Row (med pace)

10 Iron Cross

30-sec Row sprint

10 KB Sumo Deadlifts

5 KB Sumo Deadlift High Pulls

Barbell warmup: With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Barbell Brigade. Last time hitting Sumo Deadlifts prior to re-testing our 5X5.  Today, your goal is hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until you hit a heavy single.  If that happens to be a PR, then sweet!  As stated, before make sure to 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:

AMRAP 12:

5 Cal Row

5 KB Sumo Deadlift High Pull (70/53)

* Add 2 reps/2 Cals every round

Video courtesy of Train FTW. Unlike the constant speed of the Sumo Deadlifts you did in the Strength piece, look to generate more force coming up in the Sumo Deadlift High Pull today so that KB moves all the way up to even with your collarbone.  The more the hips do, the less that arms/shoulders get taxed.  Remember, this is an ascending ladder AMRAP, so add 2 reps/cals to each movement every round.

Scaling Options:

KB weight -> 53/35 -> as needed

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Video courtesy of T-Nation

Iron Cross – 1 Min per side

Warmup:

1 Min Ski Erg

10 Iron Cross

10 KB deadlifts

5 Cobra to Hip Snap

8 KB Russian Swings

10 Kneeling Lat Stretch

10 Huggers

10 Over & Backs

On Rig: Perform 5 reps of scap pull ups, kip swings, Kipping Knee Raise, Alternating 1-Leg Toe2Bar (do 6 total), Toe2Bar

S/S/S:

8 Min EMOM:

Min 1 – :30 Active hang from rig

Min 2 – :15 Top of pull up (chin over bar) hold

Videos courtesy of Karhu Training Co. and Functional Bodybuilding, respectively.  Quick demos of the Active Hang and Chin Over Bar Hold.   Squeeze those shoulder blades in the active hang, and keep core and shoulders/arms tight in the chin over bar hold.

WOD:

For Time*:

100 Am KB Swings (53/35)

100 Burpees

* EMOM 5 Toe2Bar (WOD begins w/5 Toe2Bars)

35 Min Time Cap

Try to keep as steady a rhythm on both the KB Swings and burpees to get as many knocked out per minute before you have to jump back on the Toe2Bars.

Scaling Options:

KB weight -> 35/25 -> as needed

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

Video courtesy of FitKAFAlar

Cool Down:

Barbell rollout on forearms – 1 Min

Video courtesy of 3rd Element Fitness

Kneeling Lat stretch – 1 Min per side

Warmup:

10 Cal Bike

6 Box Step Ups

10 Spider-Man Lunge w/twist

10 Squat2Stands

8 Box Step overs

5 Tuck Jumps

10 Pushup2Downward Dog

10 Kneeling Lat Stretch

6 Box Jump Overs

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

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Final time hitting our complex prior to re-testing our Oly 1RMs.  By now, you should be comfortable in the complex, so make the movements as smooth as possible.  %s go up, but reps stay the same as last time, so time per set stays at 4 min.

WOD:

For Time:

10 Box Jump Overs (24”/20”)

12/9 Cal Bike

15 Box Jump Overs

12/9 Cal Bike

20 Box Jump Overs

12/9 Cal Bike

25 Box Jump Overs

12/9 Cal Bike

30 Box Jump Overs

12/9 Cal Bike                             

* 14 Min Time Cap

Video courtesy of WOD Doc. The more efficient you are on the box jump overs, the better this WOD will go.  It IS possible to make it under the time cap today, but you gotta move!!!

Scaling Options:

Box height -> 20/16 -> as needed

No bike -> 15/12 Cal Row

Cool Down:

Pigeon pose off box – 2 Min per side

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Warmup:

Grab pair of light Dumbbells

3 Rounds:

5 Push ups on DBs

5 Single-Arm DB deadlifts per side

5 DB upright row per side

5 DB Push Press per side

Then..

Spend 5-10 min practicing Devil’s Press and getting to working weight (see video below, courtesy of CrossFit Federal Hill)

WOD:

10 Rounds For Time:

5 L-Arm DB Hang Power Snatch (50/35)

5 Devil’s Press (50/35)

5 R-Arm DB Hang Power Snatch

5 Devil’s Press

*1 Min Rest Between Sets

Video courtesy of LiftAtHome.

Today’s WOD will have you constantly switching from a one-arm movement to having DBs in both hands. Big key on the Hang DB Snatch is get that good hinge of the hip to start and then explosively open the hips to move that DB overhead as fast as possible.  Try to push the pace on both movements as fast as you can.  Remember, you get a one-minute break at the end of every round, so push it!

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Banded shoulder stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Cobra pose – 2 Min

Warmup:

200M jog

10 PVC pass throughs

10 PVC around-the-worlds

10 PVC OHS

200M jog

10 Squat2Stand

10 Kickers per leg

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

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

S/S/S:

Overhead Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final round of Overhead Squat for this cycle before we re-test our 5X5.  The goal today is to hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until we get to a Heavy Single for the day.  If that heavy single just happens to be a new 1RM, awesome!  If it isn’t, as long as you went heavy and came out safe.

WOD:

In 4 Min, complete…

400M Run

Max Cals – Ski Erg

Rest 1 Min

Repeat for total of 3 sets

Score = Total Ski Erg Cals

Not much to say about this one; the faster you finish he run, the more time you’ll have to knock out the cals on the ski erg.  Just don’t go full sprint on the run and not be able to put a solid effort on the ski erg.  Find that just-right pace.

Scaling Options:

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

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

Video courtesy of Vintage CrossFit

Cool Down:

Thread the needle pose – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

2X:

Bear crawl 30’ and back

5 hand-release push ups

10 iron cross

20-sec hold at top of rings

20-sec bottom of ring hold

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: With an empty bar, complete 5 reps of: Good mornings, Kang Squats, Romanian Deadlifts. Then, set up for Floor Press and complete 2X5 empty bar Floor Press

S/S/S:

Floor Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.Final go at Floor Press this cycle.  The goal today is to hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until we get to a Heavy Single for the day.  If that heavy single just happens to be a new 1RM, awesome!  If it isn’t, as long as you went heavy and came out of it safe.

WOD:

3 Rounds:

10 Ring Dips

15 Deadlifts (185/130)

20 Pull Ups

Video courtesy of CrossFit HQ.

With the ring dips, this will force you to focus on keeping the core tight in the dips so you don’t go all over the place during them.  Grit through those and then keep the back tight in your pull ups and deadlifts.

Scaling Options:

Ring Dips -> Box Dips -> Dips off a bench -> push ups

Bar weight -> 165/115 -> 135/95 -> as needed

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

Cool Down:

Banded triceps stretch – 1 Min per side

Video courtesy of RFT Coaching

Banded Bully Stretch – 1 Min per side