Warmup:

400m jog

Heal2Toe 30’

Spider-Man Lunge 30’

Side Lunge 30’ and back

10 Air Squats

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar

Then…

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Push Press, Push Jerk, Split Jerk

WOD:

Service Cup – WOD 4

Part 1

AMRAP 10:

5 Hang Clean & Jerks (115/80)

10 Back Squats

15 Toe2Bars

Then, part 2

5 Min to find 1RM Clean

Video courtesy of Mayhem Athlete.

We finish up the Service Cup with a two-parter.  Aim for 5+ rounds in part 1.  Remember, part 2 begins right as the clock hits the 10 Min mark.  You should be good and warmed up for the Clean & Jerk, so feel free to make your first attempt be in the 75-80% range of your current 1RM.  Then, feel out how you want to keep jumping up during those 5 min.

Scaling Options:

Bar weight -> 95/65 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Spider Man Lunge hold – 2X :30 per side

Warmup:

1 Min Row

10 Spider-Man Stretches

10 Kickers per leg

10 Scorpions

10 Heal2Toe

8 Box Step overs

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

S/S/S:

Front Squat

5,4,3,2,1

Add weight ea set

Video courtesy of CrossFit HQ.

Last time hitting our Front Squats prior to the 5X5 re-test.  Look to start with a heavy set of 5, then an even heavier set of 4, then an even heavier triple, then an even heavier double, and then finish with the heaviest single for the day.  If that becomes a new 1RM, then cool!

WOD:

Service Cup – WOD 3

6 Rounds For Time:

8 Dual DB Box Step Overs (50/35) 20” box

12 Single DB Snatches

48 Double Unders

Time Cap – 20 Min

Video courtesy of Mayhem Athlete.

6 Rounds is a lot of work.  So, use the first round to feel out your pace and then aim to keep the same pace each round.

Scaling Options:

DB weight -> 35/25 -> as needed

Box height -> 16” -> as needed

Double Unders -> 96 Single Unders

Cool Down:

Tabata Roll Out – spend :20 per body section, take :10 break between sections

Warmup:

3 Sets:

1:00 Row

10 Dual DB Deadlifts

25’ 1-arm DB OH carry ea side

10 Dual DB bent over row

10 1-DB Goblet Squat

S/S/S:

EMOM for10 Min:

Odd Min – :30 Max Strict Pull Ups

Even Min – Complete :25 Hold at Top of Pull Up

Video courtesy of CrossFit Speed.

Continued work on our bodyweight pulling strength.  While we want max reps in the odd minutes, this does not mean unbroken. Aim for good chunks of reps coming off the bar about 2 or 3 before failure. In the hold minutes, keep the lats engaged to give the arms a little break.

WOD:

Service Cup – WOD 2

AMRAP 20:

20/16 Cal Row

50’ Dual DB Farmer Carry (50/35)

-Add 50’ to Farmer Walk every Round

*50’ Farmer Walk = 25’ down and 25’ back

Video courtesy of Mayhem Athlete.

Make no mistake, this one if going to tax your grip!  That said, try to limit how much your grip the rower handle in the row pieces.  Use more legs and hip to move so that rms aren’t totally fired during the farmer walk.

Scaling Options:

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

DB weight -> 35/25 -> as needed

Cool Down:

Forearm Mash on barbell – 1 Min per side

Seated Pike Stretch – 2 Min

Warmup:

Banded 7s – See video below

200M run

10 Scorpions

5 Cobra to hip snap

5 empty bar shoulder press

200M run

5 empty bar front squats

5 burpee over empty bar

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Push Press, Push Jerk, Split Jerk

Videos courtesy of Mayhem Athlete.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 6:00, do 3 sets @70%

6:00 – 12:00, do 2 sets @75%

12:00 – 18:00 do 2 set @80%

-Add 1 Jerk at the end of each set-

%s Based on 30Jul 1RM

Video courtesy of Collin Meeves.

Last time hitting our Clean & Jerk complex prior to our Oly 1RM re-test.  With %s going up, stay on point!

WOD:

Service Cup – WOD 1

21-15-9-9:

Thrusters (95/65)

Burpee Over Bar

Time Cap: 15 Min

This week we’ll take a look back on the WODs from the CrossFit Everyday Hero Service Cup.  These were 4 WODs CrossFit put our for our service members and first responders.  Not sure if any of you registered.  If not, have fun with them this week!  WOD 1 puts together a spicy combo of Thrusters and Burpee over bar.  Suggest you do the burpees laterally instead of bar-facing. In the bigger set of Thrusters, try to break once, maybe twice, but pick up the pace when you get to the rounds of 9, both of those rounds.

Scaling Options:

Bar weight -> 75/55 -> as needed

Burpee Over Bar -> Burpee to bar step over

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

:30 Ski Erg

Butt Kickers 30’

High Knees 30’

:30 Echo Bike

Side shuffle 30’ and back

10 Kickers per side

:30 Row

A-Skip 30’ *

B-Skip 30’ *

:30 Jump Rope

Video courtesy of Runify

WOD:

In 5 Minutes, complete:

400M run

Max Cals – Row

-Rest 2 Min-

In 5 Minutes, complete:

400m run

Max Cals – Echo Bike

-Rest 2 Min-

In 5 Minutes, complete:

400M Run

Max Reps – Double Unders

Rest 2 Min

In 5 Minutes, complete:

400M Run

Max Cals – Ski Erg

Score – Total Cals + Total Dubs

All cardio, all day!  Keep a deliberate pace on the run, but not so fast that you can’t jump directly into the other cardio work. And, yes, there will be no scale for double unders. Today could be the day you get your first one!

Scaling Options:

Run -> 500M Row

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Oly Wall Stretch – 2 Min

Warmup:

2:00 Row

10 Iron Cross

5 Back Roll to V-Sit

10 Alt V-Ups

5 Cobra to Down Dog

5 Cobra to Hip Snap

On Rig – Perform 5 reps of: Scap Pull Up, Beat Swing, Kip Swing, Kipping Knee Raise

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.

Last time hitting Deadlifts this cycle prior to us re-testing our 5X5.  What we want today is a heavy set of 5, and even heavier set of 4, then an even heavier triple, then an even heavier double, then finish with an even heavier single.  If it happens to be a new 1RM, even better.

WOD:

12 Min AMRAP:

6 Burpee to 6” reach

12 Toe2Bar

24 Ab-Mat Sit Ups

Video courtesy of Mayhem Athlete.

What is the worst thing that can happen in an AMRAP?  You gas yourself too quickly and can’t breathe.  So, to avoid this, find a pace you can maintain the whole 12 minutes.

Scaling Options:

Toe2Bar -> 1-Legged Toe2Bar-> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Ab mat sit ups -> feet anchored

Cool Down:

Iron Cross Hold – 1 min per side

Roll out t-spine – 30 passes

Warmup:

Butt Kickers 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

5 Dual DB Hang Power Clean

5 Dual DB Press

Video courtesy of Runify

WOD:

2 Rounds:

200M Run

21 Dual DB Front Squats (50/35)

400M Run

15 Dual DB Power Clean & Jerk

800M Run  

9 Devil’s Press

Videos courtesy of Fitness Fuelled, CrossFit HQ, and Functional Bodybuilding, respectively.

Look forward to increased running intervals and increasingly complex DB movements today!  This one will be a grind.

Scaling Options:

Run -> 250M row per 200M run

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Couch Stretch – 1 Min per side

Hurdler Stretch – 1 Min per side

Warmup:

:30 Echo Bike

Bear crawl 25’ and back

8 Push Up to Down Dog

10 Scorpions

Banded 7s – see video below, courtesy of Mayhem Athlete

10 Thread the Needle

10 Push Ups

10 Over & Backs

Barbell Warmup – Set bar up for Floor Press and do 2X5 with empty bar before building in weight

S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.

Final time doing Floor Press prior to re-testing our 5X5.  Today we go for some muscular endurance and go for some higher rep sets.  Make sure each set you add weight.

WOD:

3 Rounds:

16/12 Cal Echo Bike

15 Deficit Push Ups*

10 Push Jerks (115/80)

*Perform deficit push ups on a set of 45/25 plates

Video courtesy of Taylor Deering.

Lots of pushing today!  Make sure in the deficit push-ups your chest and thighs still make contact with the ground at the bottom.

Scaling Options:

Deficit Push Ups -> push-ups -> push-ups off bench or box

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Child’s Pose – 2 Min

Scorpion Stretch – 1 Min per side

Warmup:

:30 Jump Rope

10 Calf Pedals in Down Dog

10 Kneeling Lat Stretch

1:00 Row

10 Over & Backs

10 Huggers

:30 Jump Rope

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

WOD:

3 SETS of…

2 Rounds For Time:

20/15 Cal Row

20 Pull Ups

50 Double Unders

-Rest 2:00 between Sets-

*Score time for each Set — Set 1, 2, 3

Video courtesy of WOD Prep.

So yes, 1 set consists of 2 Rounds of the row, pull ups, and double unders.  Yes, you will do 3 sets of that.  Yes, this one will go a bit longer.  Dig in!

Scaling Options:

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

Dubs -> 100 Single Unders (ELITE: 100 Double Unders)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Kneeling Lat Stretch – 1 Min per side

Warmup:

2X:

10 KB deadlifts

5 Med ball squats

10 Russian Swings

5 Med ball thrusters

-Then-

10 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Drop Snatch

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

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee

S/S/S:

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

On a running clock…

0:00 – 6:00, do 3 sets @70%

6:00 – 12:00, do 2 sets @75%

12:00 – 18:00 do 2 set @80%

%s Based on 30Jul 1RM

Video courtesy of Diablo CrossFit.

Last time hitting our Snatch Complex prior to our Oly 1RM re-test. The %s go up, so stay on point!

WOD:

21-15-9:

Overhead Squat (95/65)

Am KB Swings (55/35)

Wall Balls (20/14)

Time Cap: 7 Min

Video courtesy of WOD Prep.

Classic CrossFit rep scheme done with three challenging movements. Can you perform them safely and at a pace to get done under the time cap?

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

MB weight -> 14/10

Cool Down:

Leg Bleeds – 2 Min

Banded OH Stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged