If doing pull ups, 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.
S/S/S:
EMOM for 10:
Odd – 30 sec Plank
Even – 30 sec Hollow Hold
WOD:
20 Min AMRAP:
5 Pull Ups
10 Hang DB Reverse Lunges (50/35)
20/15 Cal Row
Scaling Options:
Pull Ups -> Buddha Pull Ups -> Table Row -> DB bent over row,5 per arms
As like any other EMOM, any time left over is rest. You should get a good minute or so of rest each set. Push for that!
Video courtesy of Onnit Academy. Medicine Ball Squat Jumps = Hold a Wallball in the front-rack and do a jumping squat.
Yes, we’re putting HSPUs back in our rotation. If you are set up in your garage, best idea is clear off a wall and use it! Worse, case you can always do Pike Push Ups or heavy sitting DB OH press.
Scaling Options:
Ab Mat Sit ups -> Feet anchored
Med Ball Squat Jumps -> 14/12 -> no med ball -> Air Squats
HSPUs -> Pike Push Ups on a box -> Pike Push Up from ground -> Hand-release Push ups
Video courtesy of Norcal CrossFit. Quick demo of Pike Push ups.
Barbell/DB/KB warmup: Grab either empty bar or a pair of light KB/DBs and perform 3 reps of: Dip/shug, dip/shrug/high pull, high hang muscle clean, high hang power clean, front squat, press, push press
WOD:
EMOM for 24 Min:
Min 1 – 6 Hang Power Cleans
Min 2 – 6 Front Squats
Min 3 – 6 Push Press
Min 1-6, use same weight (aim for 95/65 start weight)
Min 7-12, use heavier weight
Min 13-18, use heavier weight
Min 19-24, use heavier weight
The weight jumps today will be totally up to you. Go by feel. If your body is feeling good and you want to make big jumps when you go up in weight, do it! If things a re a bit sore, make the jumps smaller, but focus on good quality reps no matter what. If you are limited to the amount of weight you have available, you can stick with the same weight throughout, just up your reps to 10. If by the halfway point, 10 reps feel too easy, increase the reps by 2 every round.
Scaling Options:
Bar weight -> 75/55 -> as needed
If no barbell, do with DBs
If limited on weights and can only do one weight -> stay same weight all rounds, up reps to 10
Cool Down:
Thread the needle hold – 1 min per side
Saddle Pose- 2 Min
Video courtesy of Signum CrossFit. Quick Demo of the Saddle Pose.
Pull Up Warm Up: 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.
Video courtesy of Andrew Heming. The table Row is a great alternative for pull ups if you are limited on equipment.
WOD:
21-15-9:
Pull Ups
Burpees
*400M Run after every set of Burpees
Pretty straight forward workout today. If you have access to a pull up bar, use it today. If the pull up bar is one of those one you hook to a open doorway, I would stick with strict pull ups today.
Scaling Options:
Pull up -> Buddha Pull Ups/Table row/Bent over row
Video courtesy of Train FTW. A good progression for those still trying to get Double Unders down
WOD:
20 Min AMRAP:
15 Sit-Ups
30 Alt DB Snatch (50/35)
45 Double-Unders
Video courtesy of BoxProgramming.com Good tips on making the DB Snatch more efficient. Again, if DBs are not available, feel free to do KB Snatch or use whatever is available (laundry bottle, milk jug, 12-pack of cans, etc..)
Scaling Options:
Sit ups -> feet anchored
DB weight -> 35/25 -> as needed
DUs -> 90 Single Unders per round -> 45 penguin hops per round -> 90 bunny hops per round
Video courtesy of WOD Prep. Demo of Penguin Hops.
Cool Down:
Cobra pose – 1 min
Downward Dog pose (alt calf stretches throughout time) – 2 min
With his birthday hitting a couple of days back, thought it would be a good time to hit this one. Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.
The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.
“Chris Kyle” was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.
Warmup:
200M Jog
10 Air Squats
10 Soldier Kicks
10 Cossack Squats
10 Alt Toe Touch
10 Push Up 2 Downward Dog
10 Kneeling Lat stretch
10 Box step ups or tuck jumps
Barbell/DB warmup: With empty bar or light DBs/KBS, perform 5 reps of: Deadlifts, dip, shrug, Hang Power Clean, Front Squat, Thruster
WOD:
“Chris Kyle”
3 Rounds for Time:
40 Kettlebell Swings (53/35)
40 Box Jumps (24/20″)
40 Thrusters (65/45)
40 Elevated Push-ups (feet on 24/20″ in box)
Scaling Options:
KB -> 35/25 -> as needed
Box -> 20/16 -> as needed (if no box, use a stool, bench, etc… or do tuck jumps)
Bar weight -> as needed, or use DBs
Elevated push ups -> Regular push ups -> push ups off a box or bench
pic courtesy of ZOOM.us Many boxes across the country have gone to online classes to help keep members going during this time of social distancing. The main app folks have used is ZOOM. Wanted to ask you all, if we set up ZOOM session daily to let us WOD together, would it be something you guys would attend? Let us know in your comments.
Warmup:
30 Jumping Jacks
High knees 30’ and back
Butt Kickers 30’ and back
Heel2Toes walk 30’
Inchworm 30’
Bunny hops 30’ and back
WOD:
4 Rounds For Total Time*:
200 Meter Run
400 Meter Run
600 Meter Run
*Do a 1:1 Ratio work/rest
Ex. 200M run take 1 min, rest one min, then start 400M run, however long that takes, rest that amount of time before 600M run.
All running WOD today! Want to get ones like this in before the heat really hits out here! So, you definitely wan to have a running clock going so you can see when you come in from a run, that way you know how long you need to rest for. Remember it is s 1:1 Work/Rest ratio. So, say at the At the 6 Min mark, I start my 600M run. When I finish my 600M run, the clock reads 9:10. That means it took me 3:10 to finish the 600M run. Therefore, I will start the next run (200M run of round 2) at the 12:20 mark (9:10 plus 3 minutes and 10 seconds puts me at 12:20). The WOD ends after you finish the final 600M run.
Scaling Options:
Run -> Row 250/500/750M, respectively -> do cardio for 1 min/2 min/3 min, respectively
Cool Down:
Calf stretch (lean against wall, or fence, etc..) – 2X 1 min per side
On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, kipping knee raise, 5 Toe2Bar
WOD:
15 Min AMRAP*:
10 Pull Ups
10 Box Jump Overs (24/20)
10 Toe2Bar
* At the start of every minute – 5 Burpees
Rest 5 Min, then…
3 Rounds:
1 Min Max reps of V-Ups
1 Min Rest
The workout will begin with 5 burpees, then at the top of every minute, wherever you are in the WOD, you will stop and perform 5 burpees. Once you finish the burpees, pick back up wherever you left off in the WOD. This continues for all 15 minutes. If you don’t have a box, use a bench or stool for the jump overs. If none are available, perform a tuck jump with forward movement, but do one, turn around, and then do the next. Video courtesy of Ashleigh Kast
Video courtesy of CrossFit HQ. Demo of V-Ups
Scaling Options:
Pullup -> Buddha Pull Ups/Table row/Bent over row
Box height -> 20/16 -> as needed (no box-use bench, stool, chair)
3 reps of: Dip/shug, dip/shrug/high pull, high hang muscle clean, high hang power clean, press, push press, push jerk
Video courtesy of Dusty Hyland. *Demo of Shoulder Taps
S/S/S:
Every 3 Minutes for 9 Min:
8 Single Leg Deadlifts per side
If possible, climb in weight
Video courtesy of WOD Star. For the Single-Leg Deadlifts, ideally, I’d like them done with a barbell. But if that is not possible, use dumbbells, kettlebells. If none available, use weighted object (detergent bottle, case of water, etc…)
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
Scaling Options:
Bar weight -> 95/65 -> as needed
If no bar, use DBs, KB, or weighted object
DUs -> 60 Single Unders per round -> 30 Penguin hops* per round -> 60 bunny hops per round
Joint Strike CrossFit 