Pic courtesy of LiveitFull.com Today is the definition of “Embrace the Suck”. Get in the mindset to accept that you will move constantly for the next 45 Minutes. This is meant to be gritty, but is more of a mental push than a physical one. Ignore the voice that tells you to rest between movements. Keep. On. Moving.
WOD:
“Cardio Flow”
5 Sets:
4 Min Max Cals on Bike
3 Min Max Cals on Row
2 Min Max Cals on Ski Erg
No rest between movements or sets
Score = Total Cals
Scaling Options:
If no rower ->Sumo Deadlift High Pulls (95/65) 1 rep = 1 cal
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Kang Squat, RDLs. Move feet to Sumo stand and hands to thumb-distance apart and per from 5 reps of: RDLs, Sumo Deadlifts
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Compare to 22Jun2021
Video courtesy of Barbell Brigade. Re-test week continues with Sumo Deadlifts! If you hit each instance of Sumo Deadlifts this cycle, I guaran-damn-tee you that your posterior chain has gotten stronger. Today will be a great day to see how much if has strengthened. Remember your form and drive that ground away from you as you stand
WOD:
DOUBLE AMRAP
AMRAP 6:
12 Kettlebell Swing (53/35)
24 Double Unders
-Rest 3:00-
AMRAP 6:
12 Goblet Squats (53/35)
24 Double Unders
A little back-to-back 6 Min AMRAPS to get the heart rate up! What can you cycle faster? Your Kettlebell Swings or Goblet Squats? Which one allows you to get right on that jump rope and kill the Dubs? Today is a hell of a day to find out!
Pic courtesy of TeamUSA.org. Congrats to all of Team USA. You guys represented our country well and brought home a ton of gold! Training for Paris 2024 starts now!
Warmup:
2 Rounds:
200M Row
10 Spider-Man Lunge w/twist
7 Bow2Bends
30 sec ring hold (top of dip)
Then..
10 Twisting push ups
10 Scorpion
Barbell warmup: With an empty bar and in Clean Grip, perform 3 reps of: Dip/Shrug, dip/shrug/hi pull, hang muscle clean, hang power clean, power clean from mid-shin. Then, move bar to bench and do 2X5 empty Barbell Close grip Bench.
S/S/S:
Close Grip Bench Press
5X5
Increase weight ea set
Compare to 16Jun2021
Video courtesy of Juggernaut Training systems. Re-test Week!!! Let’s kick it off with a bang! Over the last 9 weeks we have put a lot of good work into Close Grip Bench, so let’s see how much heavier we can go per set compared to 16June. Keep the form good and power that weight up!
WOD:
“ELIZA-PLUS”
27-21-15-9:
Power Cleans (135/95)
Ring Dips
Video courtesy of CrossFit HQ. This WOD was originally posted by Jason Khalipa on NCFit as one of their daily WODs. This one is based on the Classic “girl” WOD, “Elizabeth”, but takes it up a notch. Keep elbows from flaring out in the ring dips.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> As needed
Ring Dips -> Stationary Dips -> Box Dips -> Hand Release Push ups
Pull up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows.
Barbell warm up: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thruster
WOD:
“31 Heroes”
31 Min AMRAP w/partner:
Partner A performs AMRAP of…
8 Thrusters (135/95)
6 Chest2 Bar Pull Ups
11 Box Jumps (30/24)
While Partner B runs 400M w/ Med Ball (20/14)
Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900. The WOD is open to everyone.
NOTE: The rope climbs are subbed out this year with Chest2Bar Pull Ups, as we are waiting on Public Health to approve use of the ropes again.
Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop), Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
4@70%
4@75%
3@80%
%s based on 10Jun 1RM
Sets start every 4 min
Video courtesy of The Strength Agenda. Last time hitting our Snatch Complex this cycle before we re-test our Oly 1RM stuff. As a reminder, our complex consists of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat. Again, our goal is to continue to increase being comfortable catching the bar at the bottom of the OHS position. The more comfortable you are, the easier it will be to catch heavier and heavier loads at this position, leading to new PRs on your Snatch. %s go up this week, so keep that grip!!!
WOD:
42-30-18*:
Alt DB Snatch (50/35)
Front Rack DB Squat**
*50 Double Unders between Rounds
** Switch arms halfway through the reps of a given Round
The Dubs in today’s WOD are going to elevate that heart rate, no way around that. But don’t let them over-tax your arms or shoulders. Keep the spin primarily in your wrist. Beat way to do that? Make sure the bottom of the handle is in the middle of your hand when you hold the rope, and keep the arms as close to the body as possible.
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
WOD:
2 Rounds for Max Reps:
1 minute max reps Pull-Ups
Rest 1 minute
1 minute max reps Sit-Ups
Rest 1 minute
1 minute max reps Box Jump Overs (24/20)
Rest 1 minute
1 minute max reps Push-Ups
Rest 1 minute
1 minute max reps Ring Dips
Rest 3 minutes
Video courtesy of Invictus Fitness. Some good pointers and scale options for Ring Dips.
1 Minute of Work, 1 Minute of Rest. Make yourself earn that rest by going all out during the minute of work! That said, make sure the reps are quality reps. Speed does not mean sloppy.
Scaling Options:
Pull Ups -> Buddha Pull Ups -> Ring Rows
Sit Ups -> feet anchored
Box height -> 20/16
Push Ups -> off a bench
Ring Dips -> Box Dips
Cool Down:
Tabata Roll Out –
spend 20 seconds foam rolling each body part. Take 10 second break between parts. Roll extra if a body part is overly sore.
Pic courtesy of AllEvents.in A quick reminder, Aug 6th, we will be doing a special version of “31 Heroes” from 0600-0900 in the Combat PT Tent. It is a partner WOD, so grab a friend and come out. This WOD is open to ALL that have base access. For those not familiar with the WOD and the reason behind it, click here
Warmup:
3 Rounds for Quality:
300M Row
10 Bow to Bends
5 Cherry Pickers
5 V-Ups
5 Kipping Knee Raise
Then…
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Kang Squat, RDLs. Move feet to Sumo stand and hands to thumb-distance apart and per from 5 reps of: RDLs, Sumo Deadlifts
S/S/S:
Sumo Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of Barbell Brigade. Our last go at Sumo Deadlifts this cycle before we re-test our 5X5. Just like with Close Grip Bench Press this cycle, the goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, and finishing with a heavy single. If that last one just happens to be a new 1RM, so be it. . Get a good set up, brace your core as you lower down your hips. Get them as close to the bar as possible without losing tension. Fire out of the hole STRONG!
WOD:
8 Rounds for Time:
200M Row
5 Toe2Bar
Time Cap: 10 Min
Keep the transition time between the two movements to an absolute minimum and you’ll make the time cap!
Pics courtesy of the CrossFit Games. Congrats to Tia-Clair Toomey, Justin Mederiros, and CrossFit Mayhem on their wins in the Women’s, Men’s and Affilaite Cup divisions, respectively, at the 2021 CrossFit Games. Training for the 2022 season begins NOW!!!
Warmup:
Jog 30’ and back x3
High Knees 30’
Butt Kickers 30’
Knee Hug2 Hip Opener 30’
Heel2Toe 30’
Spider-Man Lunge 30’
Inchworm 30’
Barbell Warmup: With an empty barbell, complete 5 reps of: Good mornings, back squat, Elbow rotations, push press, front squat, dip/shrug (hands in clean grip), hang power cleans, deadlifts
Super Squat Hip Sequence – See video below (courtesy of Mobility WOD)
S/S/S:
“Bring Sally Up Back Squat Test”
Use 50% Bodyweight for bar weight
Video courtesy of Vivendi LAB. So, let’s have a little fun to start off the week. For those doing this at home, or at the gym, you’ll need access to Moby’s song “Flower”. Every time you hear “Bring Sally Up”, you’ll be at the top of a Back Squat. Every time you hear “Bing Sally Down”, you’ll get to the bottom of a back squat and HOLD that position until you hear the next “Bring Sally Up”. This will test your grit, but is make-able, and is over in about 4 Min. You can do anything for 4 minutes…
WOD:
“TABATA BARBELL”
For Reps:
Tabata Deadlift (175/125)
Tabata Hang Power Clean (135/95)
Tabata Front Squat (95/65)
Tabata Push Press (65/45)
1 minute Rest between exercises
Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is total number of reps completed in all 32 intervals.
What makes a Tabata workout even better? When it has a barbell!!! Like any other Tabata WOD, you will do all 8 rounds of 20 seconds work, 10 seconds rest on one movement BEFORE going to the next movement. And between movements, you will get a minute rest to adjust the weight on your bar. And yes, you read the weights correctly, they do go down from one movement to the next. We go from a basic movement that allows work of more muscle groups and can move more weight, to more complex movements where your capacity for weight won’t be as great, but efficiency in the movement will make the given weight manageable.
Scaling Options:
Bar weight in “Bring Sally Up” -> weight you can handle 30 unbroken reps with
Bar weight in WOD -> as needed, but make sure there is a drop each time you go to a new movement
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, Back Rack Lunge (per leg), Back Squat, Good mornings
S/S/S:
Back Rack Reverse Lunges
3X10
Increase weight ea set
Video courtesy of Train FTW.
Last time with Back Rack Reverse Lunge before we re-test our 5X5. By now, you have the balance down on these, so should be good to go. Set-up: From a rack, position bar on traps and shoulders. Keep weight in front heel. Maintain a neutral spine (careful of over-extension). Start with feet together.
Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep. Today, the reps are higher, so settle in for a longer strain per set. Focus on good form on each rep and you’ll make it through. Get in a little of the “pain cave”!
WOD:
21-15-9:
Burpee Box Jump Over (24/20)
Ring Dips
Push-Ups
Not gonna lie, your triceps and shoulders may be a bit sore after this one. That said, keep yourself moving through this one!
Scaling Options:
Box height -> 20/16 -> as needed
Ring Dip -> banded ring dips -> box dips
Cool Down:
Pigeon Pose on Box – 1 Min per side
Triceps barbell smash – 1 Min per side
Video courtesy of Strength and Sport Physical Therapy
Barbell warmup: With an empty bar and in Snatch grip, perform 5 reps of: Dip/shrug, dip/shrug/high elbow, hang power snatch, OHS, Snatch Balance, Hang Squat Snatch
WOD:
EMOM 24:
MIN 1 — 5 Hang Squat Snatch (95/65)
MIN 2 — 25 Ab Mat Sit-ups
MIN 3 — 45 Double Unders
Video courtesy of Shape Fit. Good proficiency in these movements should allow you to finish in no more than 45 seconds each minute. That said, don’t let form go to crap just to get done fast.
