Wall Ball warmup: Grab a Med Ball, and stand in front of a Wall Ball target. Holding the med ball, perform two rounds (not for time) of: 5 front squats, 5 thrusters, 5 push press to target, 5 wall ball shots
Barbell warmup: With an empty bar and in clean grip, perform 5 Reps of: Good mornings, elbow rotations, BTN strict press, strict press from in front, front squat, push press, thrusters
S/S/S:
Strict Press
5X5
Increase weight ea set
Compare to 17Jul2020
Video courtesy of CrossFit HQ. Our next re-test will be 5X5 on Strict Press. Don’t forget, your legs MUST stay locked out through the movement (squeeze the butt to prevent knees from bending). And make sure you finish with your head through the “window” (formed by your arms).
WOD:
For Time*:
600 Double Unders
*EMOM – 5 Thrusters (95/65)
Start WOD w/5 Thrusters
So, this one will either go super quick, or it will get very difficult very fast. Go into it knowing you will have at least a few sets of thrusters to do before it is all said and done, so don’t try to get all 600 dubs done in the first minute or so. Keep a steady pace that will allow you to get right on the bar at the top of every minute to knock out those five thrusters. Nothing is worse than being too winded t pick up the bar right at the start of the minute.
Pull up warmup: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 3-5 Strict Pull Ups, 5 kipping pull ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows. If doing table rows, practice table rows
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Compare to 13Jul2020
Video courtesy of Catalyst Athletics. Re-test week kicks off with Overhead Squats! We re-test the 5X5 we did on 13Jul to see how far we have come. At this point, you should be way more confident in keeping a stable OH position. Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.
WOD:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:
The first 8 intervals are Pull Ups
The second 8 intervals are Push Ups
The third 8 intervals are Sit Ups
The last 8 intervals are Air Squats
There is no rest between exercises
Score = Total Reps
A classic CrossFit bodyweight WOD. The good news: You only work for 20 seconds at a time! The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so. Otherwise the later rounds will be very low reps. Your goal should be to hit the same number of reps each round for a given movement. So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round. Also, keep a running total in your head as the WOD goes on. That way, you’ll know your score at the end.
Scaling Options:
Pull Ups -> Buddha Pull Ups* -> Ring Rows -> Table Rows**
Push Ups -> Off a bench
Sit Ups -> Feet anchored
Air Squats -> To depth
Videos courtesy of NotKrisRoe and Andrew Heming, respectively. Demos for both the Buddha Pull Up and the Table Row
Cool Down:
Barbell Shoulder Stretch – 2 Min
Video courtesy of Mobility WOD
Scorpion Hold – 1 Min per side (feel it in the pec)
Pull up warmup: 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. If doing table rows, practice table rows
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean
WOD:
9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″/24″)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 HSPUs
11 KB Swings (70 /53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
Scaling Options:
If no rower – 66 SDHP at 95/65, or run both times
Box height -> 24/20 -> as needed
C2B -> Chin above pull ups -> buddha pull up -> ring row -> table row
Barbell warmup: Grab an empty barbell, perform 5 reps of: Good mornings, Elbow rotations, strict press, push press, push jerk
If doing SDHP, barbell w/u 2: If doing Sumo Deadlift High Pulls, with an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull
S/S/S:
15 Min to Build up to
Heavy 3 rep Push Jerk
Video courtesy of Rogue Fitness. Three words for today: Jump – Punch – Land. Remember those when doing Push Jerk today. Looking to hit a heavy set of 3, so hold onto that bar. FI you have a rack handy, take the bar out of the rack. If not, clean the weight up to the shoulders.
WOD:
EMOM 16:
Odd: 45 Sec Max Calorie Row
Even: 10 Hand Release Push-ups + 20 Double Unders
*If no rower, then Max Sumo Deadlift High Pull @ 95/65
These EMOMs should be mini-sprints for you. The first one should be all-out effort or 45 seconds, then the even minutes are move quick to get more rest.
Video courtesy of WOD Star. If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls. This mimics the movement and stimulus of the rower pretty darn close.
While today brings back one of our favorite movements, the Devil’s Press, I think the LIMFAC on today will be your Toes2Bar. For that, I give you two words to remember. “Manageable Chunks”. IF your grip starts to give out, drop off the bar, and shake out the arms, then jump back up. Hitting failure in T2Bs will make recovery take longer. Jump off before you get that point to give a quick recovery.
Pull up warm up: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 5 pull ups, 3 burpee to kipping pull up**
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean
Video courtesy of Invictus Fitness. Demo for the cobra to Hip Snap. I wonder what movement the WOD will have today….
Video courtesy of Train FTW. Demo for the Burpee to Kipping Pull up
S/S/S:
Every 2 Min for 14 Min:
2 Hang Power Cleans
Increase weight ea set
Video courtesy of CrossFit HQ. Today we’ll take the first part of class to work some hang power cleans. You’ll get two reps every set, with the goal of climbing in weight each set for a total of 7 sets. Focus on a violent hip extension to get the bar to move FAST, and then a good catch position, with elbows high.
WOD:
3 Rounds:
35 KB Swings (53/35)
25 Ab Mat Sit Ups
15 Burpee Kipping Pull Ups
18 Min Time Cap
Some grip killing work with core work tossed between. Keep a fast pace throughout! As shown in the warmup, with the burpee to kipping pull up, once your hands are on the bar, go into a kip. Otherwise, you are hitting the scaled version, and doing a jumping pull up.
Scaling Options:
KB weight -> 35/25 -> as needed
Ab Mat Sit Up -> Feet Anchored
Burpee Kipping Pull Ups -> Burpee to Jumping Pull Up
Video courtesy of State of Fitness. Demo of the Burpee to Jumping Pull Up
Cool Down:
Barbell Forearm roll out – 1 Min per side
Video courtesy of 3rd Element Fitness
Cobra Pose – 2X 1 Min (take 20 sec breaks between minutes)
If doing SDHP, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull
S/S/S:
Sumo Deadlift
5, 3, 2, 1, 1
Increase weight ea set
Video courtesy of Rogue Fitness. Our fourth time hitting our Pulling movement for this cycle will be the Sumo Deadlift. Today, looking for two good heavy singles. If you hit a new 1RM, cool, but looking more for perfect form with a heavy weight.
WOD:
EMOM for 4 Min:
12/9 Cal Row
EMOM for 4 Min:
10 Alt DB Snatch (50/35)
EMOM for 4 Min:
12/9 Cal Row
EMOM for 4 Min:
10 DB Floor Press (50/35)
Score = Successful Rounds
*No breaks between EMOMs
If no rower – Sumo Deadlift High Pull (95/65) 1 rep per Calorie
So, no breaks between EMOMs, so when you finish the 4th round of the rowing, the next minute, you go right into the 1st round of DB Snatch. Then after the 4th round of DB Snatch, the next min starts the third EMOM (rowing again), and after the 4th round of that EMOM, the next minute will start the first round of the final EMOM (Floor Press).
Video courtesy of The Power Athlete. Second week hitting Dumbbell Floor Press. Remember, do NOT slam the elbows into the ground. No one wants a broken arm.
Video courtesy of WOD Star. If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls. This mimics the movement and stimulus of the rower pretty darn close.
Scaling Options:
DB weight -> 35/25 -> as needed
If doing SDHP -> 75/55 -> as needed
Cool Down:
Iron Cross Hold – 1 Min per side
Scorpion Hold – 1 Min per side (feel stretch in pec)
Joint Strike CrossFit 