This should give you vibes of CrossFit Open WOD 23.2. Aim to keep the shuttle runs on a steady pace and find manageable chunks on the OHS. I would caution against unbroken past set 1 as that will be a lot of taxing on the shoulders, and you have a heavy single in Power Snatch coming up later.
Pic courtesy of The USAF Office of Special Investigations.
Warmup:
15 Cal Row
50 Single Unders
25 L-Leg Single Unders
25 R-Leg Single Unders
10 Cal Row
30 Double Unders
10 Push up to downward dog
Pull up 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
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 (175/125)
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:
Box height -> 24/20 -> as needed
C2B -> Chin above pull ups -> Buddha pull up -> ring row
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
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
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Squat variation for the cycle. With the working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week. This is how we get stronger!
WOD:
3 Rounds:
20/15 Cal Ski Erg
30 Jumping Lunges
40 Double Unders
5 Wall Walks
Video courtesy of The Active Life.
In this WOD, you’ll go from a hip-closing movement to a hip-opening movement, to a rapid foot movement, and finish with a rapid-ish hand and shoulder movement. Big thing: don’t let your knee slam into the ground in the jumping lunge.
Scaling Options:
Dubs -> 80 Single Unders
Jumping Luges -> Lunges
Wall Walks -> to 20” from wall -> 8 Plank Alternating Shoulder taps per 1 Wall Walk (ELITE: 30’ HS Walk)
PROGRAMMING NOTE: We will do a 9/11 Memorial WOD this Wednesday
Warmup:
10 Air Squats
10 Bow2Bends
10 Spider-Man Lunge w/twist
5 Light Dual DB deadlifts
5 Dual DB Hang Power Cleans
5 Dual DB Front Squats
5 Dual DB Push Press
Barbell warmup – 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
0:00-04:00 – 2 sets @65%
04:00-8:00 – 2 sets @70%
8:00-12:00 – 1 sets @75%
%s Based on 29May 1RM
Video courtesy of Collin Meeves.
Second time hitting our Clean Complex this cycle. Again, with the low hang, focus on pushing the knees out of the way (do NOT lock them back, rather screw the feet in so the knees move out of the way) and keeping the bar in as straight a path as possible.
WOD:
EMOM 12:
5 Dual DB Deadlifts (50/35)
5 Dual DB Hang Squat Cleans
5 Dual DB Thrusters
Videos courtesy of CrossFit HQ.
On the Dual DB deadlifts, only one head per DB needs to make contact with the ground. Your goal should be once you complete the 5th DL, after you stand all the way up, go right into the hang squat cleans. On your last Squat Clean, keep the DBs on the shoulder and go right to the Thrusters. This will get spicy quick! Don’t stress if the rest time gets smaller and smaller. Keep your movements perfect and you’ll get through!
3 Rounds of “Rowling” – see video below, courtesy of Train FTW
Penalty moves per round:
Rnd 1 – Pushup2Down Dog
Rnd 2 – Cherry Pickers
Rnd 3 – Burpees
then…
5 Back roll to V-sit
WOD:
For Time:
5K Row
Compare to 20210607
Video courtesy of CrossFit HQ.Every so often we need to hit certain benchmarks to see if our fitness is improving. Sometimes these benchmarks are quicker WODs, sometimes, they are more long-distance stuff. Today goes into the longer realm. Shoot for a sub-25 Min. if this is your first time doing this one. If you have a 5K on record, aim to beat it.
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
3X5
Increase weight ea set
Video courtesy of Starting Strength.
We move on to our 3X5 week on deadlifts. Like we’ve done in the past, your goal should be to go heavier per set than you did on the 5X5 week. Let’s get heavy!
WOD:
21-15-9:
KB Sumo Deadlift High Pull (70/55)
Burpee over KB
Toe2Bar
Videos courtesy of Train FTW and Functional Bodybuilding, respectively.
Rely on moving the KB with your hips more than your arms in the Sumo Deadlift High Pull. This way, your arms and grip are not worn out while doing your Toe2Bars.
Videos courtesy of Functional Bodybuilding, Performance Chiro, and Mayhem Athlete, respectively. Quick demos of Deficit Push ups, Renegade Rows, and Dual DB Snatch.
The goal in each minute is proficiency through the reps. None of the rep counts are to the point where you need to sprint. Keep steady pace and focus on proper form
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:
Snatch Complex:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
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 7Aug 1RM
Video courtesy of Diablo CrossFit.
Second run of our current Snatch Complex this cycle. Use these reps of low hang to get comfortable moving your knees out of the way both as the bar comes up and when you lower it down.
WOD:
12 Min AMRAP:
100M Sprint
8 Hang Power Cleans (115/80)
Goal – 8+ Rounds
Video courtesy of Train FTW.
Try to maintain about 30 seconds of running, 15-second transition to the barbell, 30 seconds for the hang power cleans, about 5-10 seconds to catch your breath, then back to the run.
Pic courtesy of Pennsylvania Capital-Star. The Combat Pt Tent will be closed to day in observance of Labor Day, but that doesn’t mean you can’t get a WOD in. Today’s can be done on the pull up bars by the track.
Warmup:
3 Rounds:
5 Inchworm push ups
10 Spider-Man Lunges
15 Air Squats
8 Kip Swings
then…
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
“Angie”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Complete all reps of each exercise before moving to the next.
Compare to 20220518
Time Cap 20 Min
Video courtesy of CrossFit HQ.
Not only do we want to re-test this benchmark, but also today is a great time to work rep cycling (stringing more and more reps together). Learn to find a good rhythm on the movement rather than sprinting through the reps.
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).
S/S/S:
Jerk Drive + Push Jerk + Split Jerk
0:00-03:00 – 2 sets @60%
03:00-6:00 – 2 sets @65%
6:00-9:00 – 1 sets @70%
Use % from 29May C&J 1RM
Video courtesy of Fort Collins CrossFit. Our Pressing variation this cycle will be a complex that introduces the use of a Jerk Drive. See it in the above video, but basically, think of making that bar weightless for a split second.
WOD:
AMRAP 15:
30 Russian KB Swings (55/35)
20 Dual DB Push Press (35/25)
10 Dual DB Burpee Deadlifts (35/25)
Video courtesy of OPEX Athletics.
The Dumbbell Burpee Deadlift is similar to the Devil’s Press minus going overhead. As with any AMRAP, keep a steady pace so you can move the while time.
Joint Strike CrossFit 