Warmup:

1:00 Row

10 Bow2Bends

10 Push Up to Down Dog

1:00 Row

10 Thread the Needles

10 Scorpions

10 Banded pull apart – see video below, courtesy of Functional Bodybuilding

2 Wall Walks

:20 Handstand Hold

S/S/S:

3 Rounds:

:30 Handstand Hold

– :30 Rest

20 Banded Face Pulls

– :45 Rest

15 Banded Cuban Press

– 1:00 Rest

:30 Max Handstand Push Ups

– 2:00 Rest

Score = total HSPUs

Videos courtesy of CrossFit Invictus and APEC, respectively. Quick demos for the Banded Face Pulls and Cuban Press.

Take the first part of the day to work shoulder stability, shoulder mobility, and then shoulder efficiency.  Use the movements prior to HSPUs to prep up the shoulders

WOD:

For Time:

Row 2000M

Every Minute on the minute, complete 15 Push Ups

*WOD begins w/15 Push Ups

Time Cap – 20 Min

Video courtesy of Kristi Eramo O’Connell.:  So, go into this WOD knowing you will likely get 30, maybe 40 seconds of rowing each minute.  That said, keep your strokes strong and consistent.  Don’t try to hit a sprint out the box.

Scaling Options

HS Hold –> Pike hold on box

HSPUs -> Pike Push Ups off box -> Push Ups off floor -> high kneel DB Press (ELITE: Strict HSPU)

Push Ups -> Push Ups off bench or banded

Video courtesy of Alex Simone.

Cool Down:

Iron Cross – 1 min per side

Scorpion Pose – 1 Min per side

Warmup:

Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)

Then…

2X:

1:00 Echo Bike

10 Spider-man lunge w/twist

10 Air Squats

10 Kip Swings

Then…

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats

S/S/S:

2-Sec Pause Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Pause Back Squats prior to our 5X5 re-test.  What we are looking for today is a heavy set of 5, followed by an even heavier set of 4, then an even heavier set of 3, then an even heavier double, then finishing with an even heavy single.  IF this becomes a new 1RM, cool!  If not, then make it heavy for today!

WOD:

4 Rounds For Time:

30/24 Cal Echo Bike

20 Wall Balls (20/14)

10 Pull Ups

Time Cap – 16 Min

Pic courtesy of maekameme.org

Best advice I can give, try to keep the Echo Bike cadence at between 60-70. Either go unbroken on the Wall Balls or break once.  When it comes to pull ups, manageable chunks is the way to go (once you feel your grip fatigue, hop off the bar, shake out, then get back up).

Scaling Options:

MB weight -> 14/10 -> as needed

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

10 Box Step ups

Side lunge 30’

10 Lateral box step overs

Walking Lunge 30’

Inchworm 30’

5 Tuck Jumps

5 Box jumps

5 one-arm DB Push Press ea side

5 one-arm DB snatch ea side

WOD:

Every 3:30 for 6 Sets:

10 Box Jumps (24”/20”)

5 Dual DB Step Overs (24”/20”)

10 Dual Hang Power Snatch

5 Dual DB Step Overs

10 Box Jumps

DBs – 35/25

Score = total work time

Video courtesy of Functional Bodybuilding.

Look to grind every round of this up and down the mountain WOD.  Be consistent on your box jumps, steady on your step overs, and explosive on your hang Power Snatch.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

200M jog, then…

2X:

1:00 Jump Rope

10 Calf Pedals in Down Dog

10 Squat2Stand

10 Hollow Rocks

10 empty bar Elbow Rotations

Then…

Barbell warmup – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows. **With an empty barbell and hands in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, Front Squat, high hang Squat Clean, hang Squat Clean, Power Clean from mid-shin

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock….

0:00-05:00 – 3 sets @70%

05:00-10:00 – 2 sets @75%

10:00-15:00 – 2 sets @80%

%s Based on 29May 1RM

Video courtesy of Collin Meeves.

Last time hitting our Clean Complex this cycle before we hit our Oly 1RM re-test.  By now, you should be used to the movements and getting under the bar FAST.  Dial it in with just a slightly heavier weight than last time.

WOD:

In 4 Min, complete:

400M Run

Max Double Unders

1 Min Rest

Repeat for 4 Total Rounds

Score – total Double Unders

Video courtesy of Kristi Eramo O’Connell.

Goal today is to maintain a fast, but not sprint pace on your 400M run.  Should be fast enough to wear you have close to 2:00 a round to knock out as many Double Unders as you can.  But, don’t go at such a fast pace where you are spending upwards of :30 trying to recover between the run and the rope work.  As you saw in the scales, there is no scale for Dubs today.  If you have never done a double under, today could very well be the day you get your first!  Go For it!!

Scaling Options:

Run -> 500M row

Dubs -> No Scale

Cool Down:

Calf Stretch on rig – 1 Min per side

Figure 4 Wall Stretch – 1 Min per side

Warmup:

Bear Crawl 30’

Stiff-leg Bear Crawl 30’

10 Hollow Rocks

10 Pausing Air Squats

10 Alt V-Ups

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

S/S/S:

Every 1:30 for 9:00:

1 Wall Walk

1 Wall Walk + :30 Handstand Hold

Video courtesy of Pure Physio.

On the second Wall Walk, once you get to the top, hold your position for 30 seconds.  Remember to hollow out the core and shrug up on the shoulders.

WOD:

20 Rounds For Time:

2 Handstand Push Ups

4 Ab-Mat Sit-Ups

6 Air Squats

Video courtesy of CrossFit HQ.

High Round WODs with low rep movements are always a ton of fun!  Just don’t come out at full speed.  Remember, you got 20 rounds of these movements to do. Try to go smoothly from move to move.

Scaling Options:

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> high kneel DB Press

Sit Ups -> Feet Anchored (ELITE: GHDs)

Cool Down:

Banded Shoulder Stretch – 2 Min

Cobra Pose – 2 Min

Warmup:

1:00 Echo Bike

10 Cherry Pickers

10 Bow2Bends

5 Dual DB deadlifts

5 Back Roll 2 V-Sit

5 MB Squats

5 MB Push Press

5 Wall Ball Shots

5 Hang DB Power Clean

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Starting Strength.

Our last time hitting deadlifts prior to our 5X5 re-test.  Our goal today; hit a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double, and finally an even heavier single.  IF that just happens to be a new 1RM, sweet!

WOD:

AMRAP 14:

15 DB Power Clean (35/25)

12 Wall Balls (20/14)

9/7 Cal Echo Bike

Video courtesy of Train FTW.

Keep a steady pace throughout this one.  For the DB Power Cleans, you can either have the DBs outside the feet (as in the video) or inside the feet.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

MB weight -> 14/10 -> as needed

Bike -> scale cals to what you can finish in :45

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 min per side

Warmup:

200M Jog

30 Calf Pedals in Down Dog

10 Hollow Rocks

10 Bow to Bends

10 KB Deadlifts

200M Jog

10 Iron Crosses

10 Russian Swings

5 Am KB Swings

On Rig – Perform 5 resp of : Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups (if doing ring rows, do 5 rings rows)

WOD:

“Eva”

5 Rounds For Time:

800M Run

30 Am. Kettlebell Swings (70/55)

30 Pull-Ups

Time Cap: 45 Min

Video courtesy of CrossFit HQ.

Today we tackle the CrossFit Benchmark, “Eva”.  On paper, this one looks tough.  In application, this one IS tough.  It’s meant to be.  It’s meant to be a test of not just your ability, but also the mental toughness to grit your teeth and grind away at this one.  Stay on task and get through this one.  We have this set for a 45 Min time cap, but if at the 45 Min you are in your final set, feel free to keep going and finish.

Scaling Options:

Run -> 1K Row

KB weight -> 55/35 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Wall Figure-4 Stretch – 1 Min per side

Kneeling Lat Stretch – 1 min per side

Warmup:

1:00 Row

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00-5:00, do 3 sets @70%

5:00-10:00, do 2 sets @75%

10:00-15:00 do 2set @80%

%s Based on 7Aug 1RM

Last time hitting our Snatch Complex before we re-test our Oly 1RM. Our %s go up this week, so keep your form dialed in.

WOD:

2 Set of:

21-15-9:

Row (cals)

Hand-Release Push-Ups

Rest 2 Min between Sets

Score = Total Time

Video courtesy of WODStar.

So, at “3,2,1..Go!”, you’ll hit 21-15-9 of Cals on the Rower and Hand Release Push Ups.  Once you finish the round of 9, you will go into a 2 Min break, then do it all one more time.  The goal is to not slow down in the second set.  So on the initial 21-15-9, keep a steady pace, then on the second go around, keep that same pace or speed up.

Scaling Options:

Hand-Rel Push Ups -> Push Ups off bench (ELITE: Deficit Push Ups)

Cool Down:

Child’s Pose – 2 Min

Scorpion Stretch – 1 Min per side

Warmup:

500M Row

Spider-Man Lunge 30’

Crab Walk 30’

Duck Walk 30’

Inchworm 30’

10 Squat2Stand

Then…

Barbell Warmup – With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press

WOD:

“Bear Complex”

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

-Power Clean

-Front Squat

-Push Press (have bar land behind head, in rear-rack position)

-Back Squat

-Behind the Neck Push-Press (have bar land on chest, in front-rack position)

Increase weight each Round

Score = Heaviest Load

Compare to 20230811

Video courtesy of CrossFit One World.

We say goodbye to September with a re-test of a Benchmark from just over a year ago. One rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and Behind-the-Neck (BTN) Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)

Warmup:

2X:

1:00 Row

10 Inchworm Push Ups

10 Squat2Stands

10 Thoracic High Fives

10 Push Up to Down Dog

Then…

Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks* (see video below, courtesy of Catalyst Athletics for Tall Split Jerks)

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

0:00-04:00 – 3 sets @65%

04:00-8:00 – 2 sets @70%

8:00-12:00 – 2 sets @75%

Use % from 29May C&J 1RM

Video courtesy of Fort Collins CrossFit.

Third time hitting our Push variation this cycle.  Just like with our Clean Complex earlier in the week, our %s stay the same as last time, but we will hit more reps this time

WOD:

Every 4:00 for 5 Sets:

38/30 Cal Row

-Rest remaining time

-Goal 2:00/2:30 of work per round

Video courtesy of Dark Horse Rowing.

Continuing our Row improvement cycle.  Today, we get away from distance and focus on Cals.  Your goal should be top finish each interval in 2 minutes or less.

Scaling Options:

Cals -> reduce to what you can row in 2:00/2:30

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle – 1 Min per side