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.
Barbell warmup: With an empty bar, perform 5 reps of: Good morning, Elbow Rotations, Press, RDLs. Then, move bar to bench and do 2X5 empty Barbell Close grip Bench.
S/S/S:
Close Grip Bench Press
5,4,3,2,1
Increase weight ea set
Video courtesy of Juggernaut Training. Last time hitting Close Grip Bench before we re-test our 5X5. So, 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. Keep form on point and push for some heavy weight!
WOD:
“Christine”
3 Rounds For Time:
500M Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (24″/20″)
*BW DL should be considered relatively light and done unbroken.
Video and description courtesy of WODWell. Background: The “Christine” workout, while not technically one of CrossFit’s classic “Girls” WODs, has been posted (unnamed) on the CrossFit Main Site as the workout of the day (first as 130902) – but with a different box height (20” instead of 24”). In the CrossFit forum, user Mark Brinton attributed the workout to “CrossFit North” (CrossFit’s very first affiliate – near Bellevue, WA USA). Brinton first cited it in the CrossFit Forum on June 7, 2006 as one of the workouts that gym used to “evaluate new members.”
Scaling Options:
If no rower -> 30 Sumo Deadlift High Pulls (95/65) per round
Deadlift weight -> ¾ body weight -> ½ bodyweight -> as needed
Pics courtesy of the CrossFit Games site. Don’t forget coverage of the CrossFit Games starts TODAY!
See schedule below (times are in Eastern Standard, so do the conversion for local time)
Warmup:
Grab light KB
200M Run
10 KB sumo deadlifts
6 box step ups
10 Bow2Bends
5 KB high pulls
5 box jumps
5 KB Sumo DL High Pulls
5 Min Turkish Get up practice (see video courtesy of CrossFit HQ)
WOD:
AMRAP 30:
400M Run
2 Turkish Get Ups (per side) (53/35)
15 KB Sumo Deadlift High Pull (53/35)
20 Alt. KB Step-Ups* (20″)
*Hold KB in Front rack on right side for 1st ten steps, then left side for final 10 steps
Video courtesy of Open Fitness. Core stability is the key to getting through the 3 Kettlebell-centric movements in today’s WOD. Tight core to go up and down in the Turkish Get ups, Tight core to keep you safe in the Sumo Deadlift High Pulls, and for sure tight core to keep your body upright in the Front step ups. With this being a longer AMRAP, keep a steady run pace in the 400 do you are not overly taxed coming into the KB movements.
Pic courtesy of AllEvents.in A quick heads up, Aug 6th, we will be doing a special version of “31 Heroes” from 0600-0900 in the Combat PT Tent. For those not familiar with the WOD and the reason behind it, click here.
Now, back to today’s work…
Warmup:
10 Cal Bike
Walking lunge 30’
Inchworm 30’
Duck Walk 30’
Crab walk 30’
10 Thoracic High Fives
10 Cal Ski erg
Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk)
4@70%
4@75%
3@80%
Sets start every 4 min
Video courtesy of The Strength Agenda. Last time doing our Clean Complex for this cycle before we re-test our Clean & Jerk 1RM. As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power). Our focus is the FAST drop under the bar in the Squat Clean and Hang Squat Clean. %s go up, but reps stay the same, so round time stays at 4 min.
WOD:
4 Rounds, each for Time:
15/12 Cal Bike
10/7 Cal Ski Erg
Rest 2 Min between Rounds
Score each round separately
So, with the built-in rest between rounds, the goal is for all-out effort each round. Try to see if you can maintain or beat the previous round’s score every time!
Barbell Warmup: With an empty bar, and in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid shin
Super Squat Hip Sequence*- See video below, courtesy of Mobility WOD
S/S/S:
TABATA Back Squat
8x (20 sec work/10 sec rest) For max reps
Back squat at 60% of Bodyweight
Bar must stay on back throughout entire TABATA
So yes, you will do 8 sets of 20 seconds work, 10 seconds rest of Back Squat at 60% of you body weight. Now, although it says max reps every 20 second interval, with this amount of weight, do NOT try to sprint for 20 seconds. Find a steady pace where you move the whole 20 seconds. Keep the core tight during the rest. This won’t be comfortable, but it is doable
WOD:
Get as far as you can in 14 Min:
14 Power Cleans (115/80)
42 Wall Balls (20/14)
12 Power Cleans
36 Wall Balls
10 Power Cleans
30 Wall Balls
8 Power Cleans
24 Wall Balls
6 Power Cleans
18 Wall Balls
4 Power Cleans
12 Wall Balls
2 Power Cleans
6 Wall Balls
So, every round of Power Cleans drops by two and every round of Wall Balls drop by 6. As the reps become lower, try to pick up the speed.
Scaling Options:
Bar weight for Strength -> 50% of bodyweight -> as needed
On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows
10 PVC Pass throughs
10 PVC OHS
10 PVC SOTS Press – See video below, courtesy of CrossFit HQ.
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@65%
4@70%
3@75%
%s based on 10Jun 1RM
Sets start every 4 min
Video courtesy of The Strength Agenda. Third time hitting our Snatch Complex this cycle. 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.
WOD:
For Time*:
1200M run
50 Pull Ups
50 Ab-Mat Sit Ups
50 Push Ups
*Break up reps/distance any way you want
Time Cap – 18 Min
So, you can make this into 6 rounds, 200M run, 25 reps of any of the movements, or run the whole 1200M and then start on the movements. However, you want to do the work is up to you, as long as you get the work down under the time cap. If you hit the cap, add one second for every rep and one second for every 100M left over to your time.
Barbell Warmup: With an empty bar, and in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High elbows, High Hang Power Clean, Hang Power Clean, Press, Push Press, Push Jerk
WOD:
EMOM 24:
Min 1 – 5 Hang Power Clean + 1 Push Jerk (155/105)
Min 2 – 12/9 Cal Row
Min 3 – 10 Toe2Bar
Video courtesy of Invictus Fitness. 45 seconds. Make that your goal in each minute. No more than 45 seconds of work in any given minute. Keep that pace, you’ll make it through
With light KB, 2 Turkish Get ups per side- see video below, courtesy of CrossFit HQ
S/S/S:
Sumo Deadlift
5X3
Increase weight ea set
Video courtesy of Barbell Brigade. Our third go at Sumo Deadlifts this cycle. The reps drop to 3 and sets go back up to 5, so aim to go heavier per set compare to the 3X5 week. 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:
18 Min AMRAP:
1 Turkish Get Ups per side (53/35)
10 Box Jumps (24/20)
15 KB Sumo Deadlift High Pulls (53/35)
200M KB Front Rack Walk (switch sides at 100M)
Videos courtesy of Train FTW. Quick demo for the KB Front Rack Walk. Even though a lot of this WOD has a weight in one of your hands, this is really a body control WOD. Keeping good core stability is paramount in each move today. In the Turkish Get ups, if your core is relaxed, you can’t keep the positions you need to stand up. In the box jumps, no core tension means you’ll land on the box folder over and put undue strain on you back and knees. In the Sumo Deadlift high pulls and the Front rack walk, if your core isn’t engaged, bot of these movements become much more difficult than they need to be. Tight core!! For the Front Rack Walk
Video courtesy of WOD Prep. So, the goal of this first part isn’t to go 10 Minutes unbroken on Dubs (but if you can, that’s pretty badass), rather look to find more efficiency in the movement. Meaning, try to focus on continuous reps at a pace that allows for as little tripping on the rope as possible. And, if you do trip after a big set, take enough recovery time so when you start back up, you don’t trip again right away. 10 Min can be a while, so maybe treat it like an EMOM. Have a number in mind that you can or think you can hit per minute, and try to make that number each minute. If it takes you 30 seconds, then rest 30 seconds before going again. And for those who don’t have Dubs or only a few, this will be 10 minutes of good practice for you.
WOD:
Interval running
8 Rounds* of:
200M Run
*45 sec rest between intervals
Goal-no more than 10 second difference in intervals
Your goal is to never be more than 5-10 seconds off the time of your first sprint. Make you strides a fast as possible and push through the pain!
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
5X3 per leg
Increase weight ea set
Video courtesy of Train FTW.
Third time with Back Rack Reverse Lunge this cycle. 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. Sets drop to 3 so go heavier than the 5X5 week.
WOD:
For Time:
20 Hand Release Push-Ups, 1 GHD Sit-Ups
19 Hand Release Push-Ups, 2 GHD Sit-Ups
18 Hand Release Push-Ups, 3 GHD Sit-Ups
…continue this pattern until…
2 Hand Release Push-Ups, 19 GHD Sit-Ups
1 Hand Release Push-Ups, 20 GHD Sit-Ups
Time Cap 15 Min
What better way to finish off your week than with some good bodyweight work.
Scaling Options:
Hand release push-ups -> off knees
GHD -> Butterfly Sit ups
Cool Down:
Cobra pose – 1 Min
Tricep barbell mash – 1 Min per side
Video courtesy of Strength and Sport Physical Therapy
