Warmup:

1 Min row (easy pace)

8 box step ups

6 tuck jumps

1 Min row (med pace)

10 Spider-Man lunge w/twist

10 Heal2Toe

5 Box jumps

4 Box jump overs

30-sec row sprint

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, power clean from the hang, power clean from mid-shin

WOD:

For Time:

1000m Row

50 Box Jump Overs (24/20)

25 Power Clean (115/80)

750m Row

40 Box Jump Overs

20 Power Clean

500m Row

30 Box Jump Overs

15 Power Clean

Video courtesy of CrossFit Inguz. Putting in a bit of a grind today.  Chip away at this one, especially in the higher-number sets of box jump overs.  Sprinting is not recommended, rather find a pace that allows you to either constantly move through the box jump overs or if you have to break, it should allow you to jump back in rather quick

Scaling Options:

No rower -> Run 800/600/400M, respectively

Box height -> 20/16 -> as needed -> scale to step ups

Bar weight -> 95/65 -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Banded hamstring stretch – 2 Min per side

Warmup:

50 Single Unders

8 Single DB deadlift per side

6 DB high pulls per side

4 Alt DB Snatch

30 High-jump single unders

10 Squat2Stand

10 Thoracic High Fives

20 Double Unders or 3 attempts

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, Overhead Squat

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Final go of our Snatch Complex before our Oly re-test.  %s go up, but the rep count stays the same, and time for each set stays at 4 min.  With the % going up, take the time to make sure you keep your form dialed in.

WOD:

12 Min AMRAP:

Reps 2-4-6-8-10-etc…

Alt DB Snatch (50/35)

40 Double Unders After Each Round

Video courtesy of OPEX Fitness. So, today we’re looking at an ascending DB Snatch ladder with constant sets of double unders between rounds.  Best strategy would be to attack the DB snatches, and use steady/smooth pacing on the Dubs to let the shoulders get a small bit of rest

Scaling Options:

DB weight -> 35/25 -> as needed

Double Unders -> 80 Single Under per round

Cool Down:

Calf Stretch on rig – 1 Min per side

Side Foam roll – 30 passes on each lat (bottom of ribs to armpit)

Pic courtesy of Veteran.com

The Combat PT Tent will be closed for Columbus Day

Warmup:

500M row

10 push ups

Bear crawl 30’

10 push ups

Iron cross x5 ea leg

Scorpion x5 ea leg

Warmup on all three lifts for WOD (min 4 warmup sets per movement)

WOD:

“LINDA”

For Time

10-9-8-7-6-5-4-3-2-1:

Deadlift at 1.5 Bodyweight

Bench Press at Bodyweight

Clean at .75 Bodyweight

Compare to 20160510

Video courtesy of CrossFit HQ.  Demo of Games athlete, Frederik Aegidius tackling “Linda”, also known  as “The Three Bars of Death”.

This classic benchmark is a LOT of fun, but will put you through the paces.  The goal is to go unbroken each round, but be smart, especially on the bench press.  If fatigue is setting in and you are near failure, rack the bar and recover before continuing.  Yes, this is for time, but the body will recover faster if you break prior to hitting failure than if you fail out on a rep. And yes, the cleans are meant to be squat cleans.

Scaling Options:

Choose appropriate weights so you can safely complete all 10 rounds

Cool Down:

Doorway Stretch on Rig – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

Warmup:

3 Rounds:

200M jog

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

5 Scap Pull ups

5 Kip swings

5 Push ups

5 Kipping knee raise

WOD:

Every 6 Min for 36 Min:

400m Run

10 Handstand Push-Ups

20 Toe2Bar

Score = Slowest Round

Video courtesy of Breazeal Gymnastics. So, today sprinting in this WOD can be a blessing or a curse, depending on how you look at it.  You will find that you can sprint through pretty well in the first couple rounds and get more rest before the next round.  But, remember, the score today is your slowest round, so if you go too fast in round one or two and can’t maintain that pace in the later rounds, your score may suffer.

Scaling Options:

Run -> 500M Row per round

HSPUs -> Pike Push ups off a box -> Pike push ups off the floor -> High kneel DB should press

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

Video courtesy of FitKAFAlar

Cool Down:

Banded Bully Stretch – 1 Min per side

Child’s Pose – 2 Min

Warmup:

1Min Echo bike (easy pace)

10 Cherry Pickers

10 Hollow Rocks

1 Min Echo bike (med pace)

10 PVC hang muscle snatches

30-sec plank hold

30-sec Echo Bike sprint

Barbell warmup: With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts.  NOTE: Prior to WOD, go back to empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade.

Third time at Sumo Deadlifts this cycle.  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. Reps drop to 3 per set, so aim to go heavier than the 3X5 week.

WOD:

21-18-15-12:

Cals, Echo Bike (women go 16-13-10-7)

Power Snatch (115/80)

Barbell Roll-outs

Video courtesy of the Active Life.

Look for today’s triplet to tax your lungs, shoulders, and core.  Know going in that every round, when you get to the barbell roll-outs, your breathing will be very high and you’ll get the sense that you won’t be able to go deep in the rollout.  Take a deep breath or two to clear that feeling away, and then attack the roll-outs. For form on the Barbell Roll-outs, the goal is to get as close to out flat at the bottom as possible.

Scaling Options:

Bar weight -> 95/65 -> as needed

Roll-outs -> as far as your flexibility will allow -> Ab-mat sit ups

Cool Down:

Cobra Pose – 1 Min

Iron Cross – 1 Min per side

Warmup:

50 Single Unders

250M row

20 pedaling calf raise in downward dog

25 high-jump SUs

10 Iron Cross

10 Bow2Bends

20 Double Unders or 3 attempts

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

WOD:

For Time:

1000m Row

200 Double Unders

60 Cal Ski Erg

200 Double Unders

1000m Row

No fancy tricks to today’s WOD.  Just dig in and grind!

Scaling Options:

Double Unders -> 2X Single Unders

If no ski erg, banded ski erg.  2 Pulls + 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Calf Stretch on rig – 2 Min per side

Roll out T-Spine – 2 Min

Warmup:

6 Box Step Ups

10 Spider-Man Lunge w/twist

10 Squat2Stands

8 Box Step overs (facing box)

10 Pushup2Downward Dog

10 Kneeling Lat Stretch

8 Box cross step overs (see video in WOD section)

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 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@65%

4@70%

3@75%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Our third run of our Clean & Jerk Complex.  By now you should be used to taking a brief pause between movements to set up good for the next movement.  Make sure you finish the Jerk off strong.  Really PUNCH as you extend those hips so your arms are locked out when you land in the split.  %s stay the same as last time, but reps go up, so time per set jumps to 4 min.

WOD:

10 Min AMRAP:

10 DB Step-Overs (35/25)

5 Pull-Ups

10 DB Step- Overs

10 Pull-Ups

10 DB Step- Overs

15 Pull-Ups

10 DB Step- Overs

20 Pull-Ups

Etc…

Video courtesy of CrossFit Victoria.

This AMRAP will have a partial ascending ladder.  The Pull ups increase per round, but the box step overs stay the same.  For efficiency, I recommend trying more of a cross over step for the step overs today (as seen in the above video).  If you try them in your warmup and they don’t feel comfortable, feel free to stay with traditional step overs.

Scaling Options:

DB weight -> as needed

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

Cool Down:

Pigeon pose off box – 2 Min per side

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Warmup:

2 Sets:

8 Box step ups

OH KB walk 30’ right arm

OH KB walk 30’ left arm

10 KB Windmills – see video below, courtesy of Onnit

4 Box Jumps

Then…

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

On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, toe 2 bar

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

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third session of Overhead Squat work this cycle.  Again, our goal this cycle is getting more and more comfortable (read: stable) throughout the OHS position, particularly at the bottom.  Reps in the work sets drop to 3, so look to go heavier per set than we did on the 3X5 week.

WOD:

3 Rounds:

3 Wall Walks

12 Toe2Bars

18 Box Jump Overs (24″/20″)

Time Cap – 10 Min

Video courtesy of WODPrep. Some good tips for Wall Walks. The better you get at the Wall walks, the quicker WODs like this one will go

Scaling Options:

Wall walks -> 10 shoulder taps/arm = 1 wall walk

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Box height -> 20/16 -> as needed -> scale to step ups

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Cobra Pose – 2 Min

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