With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, 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, Press, Push Press, Push Jerk. If you don’t have a bar, use light DBs.
WOD:
4 Rounds:
10 Power Clean & Jerk (135/95)
20 Bar Facing Burpees
400M Run
For many, the Bar Facing Burpees will be the make-or-break in this WOD.
Video courtesy of Train FTW. Some good efficiency tips for the Bar Facing Burpees.
Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows
Barbell Warmup: Grab an empty bar and use clean grip. Perform 5 reps of: Back Squat, Elbow Rotation, Front Squat, Deadlift
S/S/S:
Front Squat:
15 Min to Build to a Heavy set of 3
In between sets – 1 Min Dead hang from pull up bar, or supine hold on rings or a table
Video courtesy of Mobility WOD. For those with Front Rack issues, please check this out. Looking to get nice and heavy in some Front Squats. Want to see your clean get better? Do heavy Front Squats!!!
WOD:
21-15-9:
Front Squats (155/105)
Chest to Bar Pull-Ups
Deadlifts (155/105)
Bar comes from the floor for the Front Squats, so feel free to Squat Clean into the first rep coming off the floor.
Scaling Options:
Bar weight -> 135/95 -> 115/80 -> as needed
C2B Pull Ups -> Chin above Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows
Cool Down:
Kneeling Lat Stretch – 1 Min per side
Saddle Pose – 2 Min
Video courtesy of CrossFit Greenville. Demo of the Saddle Pose. If you have the mobility to do this without a med ball, God bless you. For the rest of us, the med ball will help.
*If no rowing today, sumo deadlift high pull warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls
WOD:
AMRAP 25:
2 Cal Row
20 Double Unders
4 Cal Row
40 Double Unders
6 Cal Row
60 Double Unders
etc…
Add 2 Cals and 20 Double Unders every round
*If no rower, do Sumo Deadlift High Pull 75/55 (1 rep per cal)
Little climbing row and double under ladder. First few rounds will feel easy, but don’t try to make this a sprint. The round will continue to get longer, so stay at a consistent pace.
Video courtesy of WOD Star. If you don’ t have a rower, the Sumo Deadlift High Pull gives the closest to the same stimulus as the row if the weight is at the right level. Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.
Scaling Options:
Double Unders -> Penguin Hops -> 2:1 Single Under Ratio
Today’s WOD is not a statement from the United States Air Force or the men and women of Luke AFB, and does not represent the opinions of such. Today’s WOD does not pass judgement on law enforcement officials (as we know the great work they do on a daily basis), or make a statement on how someone should react to a situation. Rather, this WOD is to honor a man who died a senseless death and hope that we as a world community can come to a better understanding and make this world a better place for the future.
Warmup:
400M jog
10 Air Squats w/3 sec pause at bottom
10 Side lunges
10 Spider-man Lunges
10 Pushup2Downward Dog
5 Burpees
WOD:
For Time*:
612 Walking Lunges
46 Burpees
*Every 5 minutes, perform:
25 Air Squats
20 Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the 612 Walking lunges and 46 Burpees. Every 5 minutes perform 25 Air Squats and 20 Push-Ups until all the Burpees are completed. Score is the time on the clock when the 46th Burpee is completed.
Pic courtesy of WODwell
This memorial workout is dedicated to George Floyd. This workout was designed by the coaches at The Power House (Saint Paul, MN, USA).
According to the creators, the rep scheme significance is as follows:
612: Minneapolis area code
46: Floyd’s age
5 min: month of May
25: the day, and
20: the year he died
If you are doing this WOD outdoors or in your garage, be careful on the lunge. Don’t let your back-knee slam into the ground.
Videos courtesy of the CrossFit Weightlifting Certification Course. Two angles of Sage Mertz hitting the Burgener W/U. Perform 3 reps at each position.
S/S/S:
Power Snatch:
15 Min to Build to a Heavy set of 3
In between sets – 1 Min weighted planks (45/25)
Video courtesy of Rogue Fitness. Have fun in the first 115 Min working up to a heavy set of 3 on Power Snatch.
Video courtesy of Coachman Strength. Demo of the Weighted Plank. We’ll do these planks at the top of a push up.
WOD:
AMRAP 12:
2 Power Snatches (115/80)
4 Overhead Squats (115/80)
80 Double Unders
Smart money would say, after hitting the 2nd Power Snatch, keep that bar overhead and go right into your 4 Overhead Squats. Find a good rhythm on the DUs so you can go right back onto the barbell once finished.
Scaling Options:
Bar weight -> 95/65 -> As needed (Elite – 135/95 or higher)
DUs -> 80 Penguin Hops -> 160 Single Unders -> 160 Bunny Hops
Video courtesy of WOD Prep. Demo of the Penguin Hop.
Cool Down:
Heel cord mash – 1 Min per calf
Video courtesy of Mobility WOD. Some good info on why we heel cord mash.
Kneeling lat stretch – 1 Min per side
Video courtesy of Ashley Borden Fitness. This stretch can be done with or without the roller.
Today is a good day to re-visit this CrossFit Benchmark. Keep the run pace good enough to move through quickly, but not so much of a sprint as you want to be able to go right into the wall balls once you finish the run. IF 30-in-a-row is not going to happen on the wall balls and box jumps, figure out manageable chunks you can do and minimize the rest between chunks to get through the 30s pretty quick.
Scaling Options:
Run –> 500M Row
Box Jumps -> 20/16
Wall Balls -> 14/12. If no wall balls available, do thrusters (95/65) -> 75/55 -> as needed
10 Kickers per leg (front to back and side to side)
10 Standing Quad Stretch
10 Pushup2Downward Dog
10 kneeling Lat Stretch
10 Scorpions
Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows
IF, and only if not rowing today, sumo deadlift high pull warmup: Grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls
WOD:
Every Minute On the Minute x 30:
Even Minutes – 15/12 Calorie Row*
Odd Minutes – 12 Pull Ups
*If no rower available, do either 15 Sumo Deadlift High Pulls (75/55), 150M run, or 75 Double Unders
Good, efficient reps should allow you to finish each set with a good amount of rest. For the row, make sure you drive through the legs at the start of the movement, once knees are locked, extend the hip, and then, and only then, pull with the arms. That sequence should sound REALLY familiar!
Video courtesy of CrossFit HQ. Some good pointers on pull up efficiency.
If doing sumo deadlift high pulls today, (video courtesy of WODStar)
The SDHP gives as close a stimulus as the rower if the weight is at the right level. Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.
Scaling Options:
If doing SDHP -> 65/45 -> as needed
If running 0> 100M run -> as needed
If rowing -> 12/9 cals
Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows
Barbell Warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, 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, Press, Push Press, Push Jerk. If you don’t have a bar, use light DBs.
S/S/S:
15 Min to Build to a Heavy Complex of:
Power Clean + Front Squat + Jerk
Video courtesy of Will Flemming. Take 15 Min to get good and heavy in this complex, as it will be the same movements, you’ll see in the WOD later. The goal is, by going heavy during this piece, when you put the weights for the WOD on your bar, it will feel much lighter and you’ll be able to go throughout each 3 Min AMRAP in the WOD.
WOD:
AMRAP 3:
Macho Man Complex (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man Complex (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man Complex (185/135)
* 1 Macho Man Complex=
3 Power Cleans, 3 Front Squats, 3 Push Jerks
Video courtesy of CrossFit Hubtown. So, in each 3 Min AMRAP, your goal is to get through as many rounds of “Macho Man” (3 Power Cleans, 3 Front Squats, and 3 Push Jerks) as you can in that time frame. You don’t HAVE to hold onto the bar through the complex, but it is suggested. There is a 3 min rest between rounds, so go all-out! As you see, the weight goes up each AMRAP, so as it gets heavy, keep your form on point!
Scaling Options:
Bar weight -> 115/80, 135/95, 155/105, respectively -> 95/65, 115/80, 135/95, respectively -> as needed (make 3 weight jumps in WOD)
If doing SDHPs, barbell w/u: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls
WOD:
5 Rounds:
100′ Walking Lunge
50 Double-Unders
25/18 Calorie Row*
*If no rower available – 25/18 reps of Sumo Deadlift High Pull (75/55), If using KB, then 70/53
If you are doing this WOD outdoors or in your garage, be careful on the lunge. Don’t let your back-knee slam into the ground. If doing sumo deadlift high pulls (video courtesy of WOD Star)…
The SDHP gives as close a stimulus as the rower if the weight is at the right level. Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.
Scaling Options:
DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 Bunny Hops
Pull up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows
Burgener Warm-up: Videos courtesy of the CrossFit Weightlifting Certification. Two angles of Sage Mertz hitting the Burgener W/U. Perform 3 reps at each position
S/S/S:
Overhead Squat:
15 Min to Finish 4 Sets of 8 (Climbing)
In between sets – 30 Hollow Rocks
Video courtesy of CrossFit HQ. Some good pointers on your overhead position. Spend 15 minutes working on a solid OHS position and cranking out those reps!
WOD:
EMOM 16:
Odd – 5 Squat Snatches (95/65)
Even – 8 Chest2Bar Pull Ups
Even though you are under a time crunch each minute to complete your reps, do NOT let your form suffer. You will benefit more from slowing the pace and hitting each rep perfectly than you would from rushing through these.
Scaling Options:
Bar weight -> 75/55 -> As needed (Elite – 135/95)
C2B Pull Ups ->Chin-above Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows
Joint Strike CrossFit 