Hip Extension and Core stability are what will get you through today’s AMRAP. Keep as steady a pace as you can in the first 5 minutes and aim to keep that same pace in the last 5 minutes.
Scaling Options:
Box height -> 20/16 -> as needed
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Wall Walks -> 10 Alt Plank Shoulder taps per HS Walk
Barbell Warmup – With an empty bar in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin. Put bar down, shake out, then pick bar back up and perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift
S/S/S:
Sumo Deadlift
3X5
Increase weight ea set
Video courtesy of The Barbell Brigade.
Second running of our Sumo Deadlift for this cycle. Like last time, in your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift. Aim to go heavier per set than you did on the 5X5 week.
WOD:
12 Min AMRAP:
15 Wall Balls (20/14)
5 Power Cleans (185/125)
Video courtesy of OPEX Fitness.
Don’t worry, you did not read the RX’d weights for today wrong. It is meant to be on the heavy side. These Power Cleans should not be touch-and-go, but rather fast singles.
Scaling Options:
MB weight -> 14/10 -> as needed
Bar weight -> 85% of your 1RM -> as needed (ELITE: 225/165)
Pic courtesy of Northeastern University, College of Social Science and Humanities. The Combat PT Tent will be closed in observance of Juneteenth. If you still want to hit a WOD, head over to the track
Warmup:
400M jog
10 Air Squats
10 Alt Single-Leg Toe Touches
10 Elbow-to-Instep Stretch
10 Hamstring Scoop Stretch- see video below, courtesy of the CrossFit Affiliate Program
100m high knees
100m butt kickers
WOD:
“Griff”
For Time:
Run 800m
Run 400m backward
Run 800m
Run 400m backward
Compare to 20240705
Pic courtesy of CrossFit HQ
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
The “Griff” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008
Videos courtesy of Lindsey Otanicar and OPEX Fitness, respectively
S/S/S:
Bench Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Second time hitting Bench Press this cycle. The sets drop to 3, so aim to go heavier in the work sets than you did on the 5X5 week.
WOD:
8-12-16-20-16-12-8:
Burpee Box Jump Overs (24″/20″)
Renegade Rows (No Push-Up) (50/35)
Video courtesy of Futboler Fit HQ.
Little up and down the mountain with some burpee box jump over and renegade rows. On the burpees, utilize a cobra to hip snap technique to save what energy your already-taxed shoulder and check have to allow you to stay as stable as possible in the Renegade Rows.
With today’s EMOM, the goal is to finish in roughly 50 seconds each minute. Wit the run, if you go over the minute, that’s fine as you are going into a rest minute. Also, if you are going for RX’d, only switch to Strict Pull Ups if all climbing ropes are in use.
Scaling Options:
Rope Climbs -> 2 Rope walks for every 1 rope climb -> 1 Rope Walk for every 1 rope climb -> 10 Ring Rows
PROGRAMMING NOTE: The Combat PT Tent will be closed this Thursday for Juneteenth, but we will program a WOD you can do on the track for that day.
Warmup:
1:00 Ski Erg
10 Huggers
10 PVC Pass Thrus
10 Squat2Stands
10 Thoracic High Fives
10 Bow2Bends
10 PVC OHS
5 PVC Snatch Balance
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 1 set @75%
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Second run of our Snatch complex for this cycle, which consists of a Squat Snatch, followed by a hang or high hang Squat Snatch, and finished off with one more Overhead Squat. Again, we’re trying to get more and more comfortable receiving the barbell at the bottom of an overhead squat as well as reinforce the stability of our body throughout an Overhead squat. %s go up, so time per set jumps to 4:00.
WOD:
4 Rounds:
24/20 Cal Ski Erg
18 Alt DB Snatch (50/35)
12 Handstand Push Ups
Video courtesy of CompTrain Masters.
Shoulders will be good and fried by the end of this one. Shake the arms out as you move from one movement to the next.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
HSPUs -> Pike Push Ups off a box or floor -> Seated DB press
Super Squat Hip Sequence – video courtesy of Mobility WOD
S/S/S:
Bulgarian Split Squat
5X5 (Per Leg)
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squat variation this cycle will be the Bulgarian Split Squat. This is a great way to help bring up your weaker leg. Use either a bench or a box to elevate your back leg in this movement.
WOD:
5 Sets:
On A 3:00 Clock…
20/15 Cal Ski Erg
Max Hang Squat Snatch
-Rest 1:00 between sets
Bar weight:
Round 1 & 2 – 135/95
Round 3 & 4 – 115/80
Round 5 – 95/65
Video courtesy of Shape Fit.
With a drop in weight as the rounds go on, look to increase the rep count on the hang squat snatches each time.
On the DB Snatch, you only need to have one head of the DB touch at the bottom. On the Burpee over DB, make sure you jump over the DB, not behind or in front of it.
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk)
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Our Clean & Jerk complex this cycle will consist of one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk (preferably Split). Focus on getting a good drop under the bar to the bottom of a squat to catch the bar. On the jerk, load up the hips and then explode the bar up and punch as you drop under.
WOD:
EMOM 16:
MIN 1 – 15/11 Cal Row
MIN 2 – 12/9 Cal Bike
MIN 3 – 10 V-Ups then Max Forearm Plank in Remaining Time
MIN 4 – Rest
Videos courtesy of CrossFit HQ and Functional Bodybuilding, respectively.
The goal on the bike and row is to be done at roughly :45 every time.
Joint Strike CrossFit 