Warmup:

Grab light KB, then 2X through:

-10 Cal Row

-5 KB Sumo Deadlifts

-5 KB Sumo Deadlift High Pulls

-5 Russian Swings

-5 Goblet Squats

-5 Back Roll to V-Sit

Then, Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength. Second time tacking Deadlifts this cycle! Focus on the perfect set up, and then keeping the body tight throughout the movement

WOD:

4 Rounds For Time:

20 KB Sumo Deadlift High Pull (70/53)

20 Russian KB Swing (70/53)

20 Goblet Squats (70/53)

Time Cap 10 Min

Video courtesy of Train FTW.  Demo of Sumo Deadlift High Pull. Little heavier weight for our KB today, but these movements will all count on your explosive hip extension to be successful.  Can you beat the cap?

Scaling Options:

KB weight -> 50/35 -> as needed

Cool Down:

Iron Cross hold – 1 Min per side

Child’s Pose – 2 Min

Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

1 Min calf stretch per side

10 Cobra to downward dog

10 Hollow Rocks

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

WOD:

“Annie’s on the Run”

For Time:

50 Double Unders, 50 Sit-ups, 200 Meter Run

40 Double Unders, 40 Sit-ups, 200 Meter Run

30 Double Unders, 30 Sit-ups, 200 Meter Run

20 Double Unders, 20 Sit-ups, 200 Meter Run

10 Double Unders, 10 Sit-ups, 200 Meter Run

Compare to 20200519

A little over a year ago, we took a classic CrossFit Benchmark and threw in a running interval just short enough to give you the opportunity to push your speed.  Can you match or do better than last time?

Scaling Options:

DUs -> Penguin Hops -> 2:1 Single Under ratio -> Jumping Jacks

Sit Ups -> Feet anchored

Run -> 250M Row -> 1 Min of cardio

Video courtesy of WOD Prep.  Demo of the Penguin Hop.

Cool Down:

Cobra Pose – 2 min

Calf Stretch on rig– 2 min per side

Warmup:

Jog 30’ and back x 3

High Knees 30’

Butt kickers 30’

Spider-Man Lunge 30’

10 Cobra 2 Downward Dog

10 Hollow Rocks

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Kipping Leg Raise, Toe2Bar

Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting the Push Jerk this cycle.  The better we become at these, the easier the finish for the Clean & Jerk becomes.!  So, the goal with the 3X5 is to start at about the weight you used for set4 or 5 on the 5X5 week and build from there.

WOD:

16 Min AMRAP:

400m Run

20 Toe2Bar

10 Hang Power Cleans (135/95)

Your goal should be 3+ Rounds today.  Keep a steady pace on the run, string a good amount of T2Bs each time your are on the rig, and pop through the Hang Power Cleans, and you’ll easily make that!

Scaling Options:

Run -> 500M Row

T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Banded OH stretch – 1 Min per side

Pigeon Pose – 1 Min per side

Warmup:

Grab a pair of light/med DBs

30 Jumping jacks

10 DB deadlifts

10 Squat2Stands

10 Spider-Man Lunge w/twist

5 Hang DB Power Cleans

5 DB Front Squats

5 DB Thrusters

10 Thoracic High Fives

5 Push Ups

5 Cobra to Hip Snap

3 Devils Press

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.  Then, 30 sec handstand hold, shake out arms and do 3 wall walks

WOD:

AMRAP 6:

3 DB Thrusters (50/35)

3 Pull Ups

6 Thrusters (50/35)

6 Pull Ups

9 Thrusters (50/35)

9 Pull Ups

Etc… add 3 reps per movement per round

-3 Min Rest-

AMRAP 6:

2 Devil’s Press (50/35)

2 Handstand Push Ups

4 Devil’s Press (50/35)

4 HSPUs

6 Devil’s Press (50/35)

6 HSPUs

Etc… add 2 reps per movement per round

-3 Min Rest-

AMRAP 6:

1 DB Curtis P (50/35)

1 Muscle Up

2 DB Curtis P’s (50/35)

2 Muscle Up

3 DB Curtis P’s (50/35)

3 Muscle Up

Etc… add 1 rep per movement per round

Score = Total Reps

Videos courtesy of Rogue Fitness, CrossFit Federal Hill, and Mountain Tacticle Institue, respectively. Demos of the Db Thruster, Devils Press, and Curtis Ps (one hang squat clean, one lunge per leg, one push press).  Back-to-back-to-back AMRAPs!  As the movements (both weighted and bodyweight) get more complex, the number you increase by per round goes down from one AMRAP to the next.  Use the first couple of rounds at the lower numbers to really get the movement down, so by the time the reps are higher, you’re able to string them together efficiently.

Scaling Options:

DB weight -> 35/25 -> as needed

Pull Ups -> Buddha Pull Ups -> Ring Rows

HSPUs -> Pike Push Up off Box -> Pike Push Up off the floor -> Hand Release Push Ups

Muscle Up -> Jumping Muscle Up -> 3 Burpee to kipping pull ups* per muscle up -> 3 Burpee to Jumping Pull Up** per Burpee

Videos courtesy of OPEX Fitness.  Demos of the Burpee to Kipping Pull up, and Burpee to Jumping Pull Up.

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 2 Min per leg

Warmup:

200M jog

Spider-Man Lunge 30’

Walking Kicks 30’

Side Lunge 30’

10 Cal Row

Heel2Toe 30’

Duck Walk 30’

Inchworm 30’

Burgener warmup- Videos below courtesy of The CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener WU

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 of 12Aug 1RM

Video courtesy of Catalyst Athletics. Second run of our Snatch Complex for the cycle.  Again, it is a 3-position Snatch.  We will perform one snatch from the ground, hold onto the bar, set up right below the knee and perform a second snatch, still holding onto the bar, we will set up above the knee and complete our third and final snatch of the complex.  As we have been progressing in catching the bar in the bottom of the squat, the goal with all 3 reps is to catch at the bottom of the Overhead Squat.  If dropping under fast is still a limiting factor, catch at power and then ride down to the bottom positions of the OHS.  Each time you do a rep, aim to get FASTER on the drop under.

WOD:

For Time:

10 Cal Row

100M Run

20 Cal Row

200M Run

30 Cal Row

400M Run

30 Cal Row

200M Run

20 Cal Row

100M Run

10 Cal Row

15 Min Time Cap

Consistent pace and fast transitions will make getting under the time cap a doable thing.

Scaling Options:

Run -> 30 sec cardio for every 100M

Cool Down:

Tabata Roll Out

Spend 20 seconds rolling out one body part, take a 10 second break, and then do the next body part.  Do the whole body in this fashion

Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab walk 30’

Lat stretch on rig 30 sec per side –  see video below, courtesy of Harbor Park CrossFit

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

Pic and video courtesy of CrossFit HQ. In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

WOD:

“Hotshots 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 M Run

Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.  Today’s WOD is in their honor.

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

Warmup:

Grab a rower and light pair of DBs

10 Cal Row

5 DB deadlifts

5 DB Front Squats

5 DB Press

10 Cal Row

5 DB Hang Cleans

3 Devil’s Press

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, 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.

%s Based off 12Aug 1RM

 Sets start every 3 min

Video courtesy of Catalyst Athletics. Our Clean Complex this cycle continues on our path of getting comfortable catching the bar at the bottom of a squat.  The better we get here, the more weight we’ll be able to move. Since we are going from ground, to below knee, to above knee, keep a tight grip on that bar!!! 

WOD:

40-30-20-10*:

Row (Cals)

DB Hang Squat Cleans (35/25)

*Every 2 Min – 5 Devil’s Press (begin WOD w/5 Devil’s Press)

Time cap – 20 Min

Video courtesy of CrossFit HQ.  Quick demo of the DB Hang Squat Cleans. Today will push you; I guarantee it.  Move as quickly as you can from movement to movement, and make sure you keep an eye on the clock so at the top of every 2 min, you can hit the 5 Devil’s Press.  The DBs are on the lighter side this time, so rep cycling should go a little faster.

Scaling Options:

DB height -> 25/15 -> as needed

If no rower available use other cardio, if none available at all -> sumo deadlift hi pull (95/65) – 1 rep=1 cal

Cool Down:

T-Spine Roll out – 2 Min

Spider-Man Lunge hold – 1 Min per side

Pic courtesy of 911towerchallengefoundation.org.  Don’t forget to register for this year’s Tower Challenge.  Click here, and when selecting a team, look for “CrossFit Flex/Joint Strike CrossFit”

Warmup:

8 Box Step overs

10 Squat2Stands

10 Twisting Lunge

5 Tuck Jumps

10 Alt Toe Touch (feet wide)

5 Box Jumps

10 Twisting Push Ups

On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 wall walks

WOD:

“Crazy 26”

For Time:

26 Box Jump (24/20)

26 Pull Ups

26 Walking Lunges

26 Toe to Bar

26 Air Squat

26 Ab Mat Sit Ups

26 Empty Bar Good Mornings

26 Handstand Push Ups

26 Burpees

26 Hand-release Push Ups

*Time Cap – 26 Min

Scaling Options:

Box height -> 20/16

Pull Ups -> Buddha Pull Ups -> Ring Rows

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Sit Ups -> feet anchored

HSPUs -> Pike Push Ups off a bench -> Pike Push Ups off the ground

Hand Release Push Ups -> knees on ground in the push

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on box – 2 Min per side

Warmup:

Grab rope & PVC pipe

50 Single Unders

8 Squat2Stands

8 Thoracic High Fives

30 High-Jump Single Unders

8 Inchworms

30 Dubs or 4 attempts

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press – See video below (courtesy of CrossFit HQ)

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

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our Squat movement for this cycle will focus on the Overhead Squat.  The stronger we become in this movement, the easier it will be to successfully catch the bar in a Snatch.  Tight core, active shoulders and feet flat!

WOD:

EMOM 15:

Min 1 – 10 Toe2Bars

Min 2 – 45 Sec. Handstand Hold

Min 3 – 60 Double Unders

Video courtesy of Hyperformance Fitness.  Proper set up and execution of the Handstand Hold.

Scaling Options:

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

HS Hold -> Pike Hold off a box -> Plank

DUs -> 45 sec DU practice

Cool Down:

Calf Stretch on rig – 1 Min per side

Cobra Pose – 1 Min

Pic courtesy of Luke Events.  Please join us this Friday from 0600-0900 as we do “Hotshots 19” in honor of nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire. There will be an RX and scaled versions ready for you. This event is open to all.

Now, back to today’s work

Warmup:

Grab light KB

3 Rounds:

100M jog

30’ Single Arm OH KB walk

Switch arms and repeat

5 single arm KB Russian swing

3 Single arm KB Press

3 Single arm KB Snatch

S/S/S:

5-3-3-3-1:

Single Arm DB Jerk (do one arm then the other each set)

Sets start every 2 Min

Increase weight as needed

Video courtesy of Train FTW.

Little fun pressing/receiving work to start off. For the Single Arm dumbbell Push Jerk – Set-up:
Feet under hips/Glutes and abs tightened/dumbbell resting on shoulder/Elbow in front of body Execution: Dip/Push knees forward and out/Torso stays vertical/Heels down/Quickly extend at the hips and knees/Push under the dumbbell/Receive the bar in a Single Arm Partial Overhead Squat/Stand with load overhead to the finish position.  Go by feel on the weight jumps. Focus more on explosively opening the hips to move the weight and punching to land with arms extended instead of muscling the DB up

WOD:

18 Min AMRAP:

60′ Double KB Front Rack Walking Lunge (53/35)

(3 burpee penalty per drop during lunge)

5 KB Hang Snatch per arm (53/35)

Video courtesy of Functional Bodybuilding.  For the WOD today, mark off a 30′ section so you can lunge down and back.  And yes, only do burpees if you have to put the KBs down prior to finishing the lunge distance.

Video courtesy of Rogue Fitness. For the KB Snatch, get that good punch once it gets over the shoulder height to ensure you don’t bruise your forearm today.

Scaling Options:

KB weight -> 35/23 -> as needed

Cool Down:

Banded OH stretch – 2 Min per side

Couch Stretch –2 Min per side