Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
Front Squat
5X3
Add weight ea set
Video courtesy of CrossFit HQ.
Third time hitting our Front Squat this cycle. With the reps dropping to 3 per set, aim to go even heavier this week than you did on the 5X5 or 3X5 weeks.
WOD:
50-40-30-20-10:
Wall Balls (20/14)
*10 Box Jump Overs (24”/20”) after each round
Time Cap – 14 Min
Video courtesy of CrossFit Federal Hill.
Try to get the bigger sets of Wall Balls done with one, maybe two breaks during the set. Once you hit the 30 or 20 set, aim to go unbroken.
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
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 5:00, do 3 sets @65%
5:00 – 10:00, do 2 sets @70%
10:00 – 15:00 do 2 set @75%
-Add 1 Jerk at the end of each set-
%s Based on 30Jul 1RM
Video courtesy of Collin Meeves.
Third time hitting our Clean Complex this cycle. The %s stay the same but reps increase, so you’ll get a little more time per set.
WOD:
3 Rounds For Time:
25/12 Cal Echo Bike
10 L-Arm DB Snatch (35/25)
200M Run
10 R-Arm DB Snatch
Time Cap: 18 Min
Video courtesy of OPEX Fitness.
Use the run and bike as a chance to shake out the arms in between all the DB snatches.
The Goal on the set of Strict Pull Ups is to do the set unbroken. If that means only 5 or 6 reps, so be it.
WOD:
For Time:
1 Burpee Box Get Over (40″/30″) – 20 Push Ups
2 Burpee Box Get Overs – 19 Push Ups
3 Burpee Box Get Overs – 18 Push Ups
…. Continue Pattern until
20 Burpee Box Get Overs – 1 Push Ups
Video courtesy of Triangle CrossFit.
If you are going 40” or higher and have to use two boxes stacked on top of each other, we highly suggest using a band or two to keep the boxes together.
Scaling Options:
Strict Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Box height -> 30/24 -> as needed (ELITE: 48/40)
Push Ups -> Push Ups off a bench or box (ELITE: Handstand Push Ups)
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5X3
Increase weight ea set
Video courtesy of Starting Strength.
Third time hitting Deadlifts this cycle. Just like with Floor Press this week, our reps drop to 3, so aim for heavier weight per set than the 5X5 or 3X5 weeks.
WOD:
4 Rounds:
25’ KB Goblet Lunge (55/35)
15 L-Arm KB Hang Clean & Jerk (55/35)
25’ KB Goblet Lunge (55/35)
15 R-Arm KB Hang Clean & Jerk (55/35)
Time Cap: 18 Min
Videos courtesy of OPEX Fitness and CrossFit ADM, respectively.
Some good one-arm KB work mixed in with a little weighted lunging. As you swing the KB up from between the legs, focus on a quick punch to make the KB sit in the pocket of your bicep to elbow and prevent it from slamming on your arm.
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
Super Squat Hip Sequence – video courtesy of Mobility WOD.
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.
Pic courtesy of The Thundering Herd.
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
Barbell Warmup – Set bar up for Floor Press and do 2X5 with empty bar before building in weight
S/S/S:
Floor Press
5X3
Increase weight ea set
Video courtesy of CrossFit HQ.
Third instance of Floor Press for this cycle. With the working reps per set dropping to 3, aim to go higher per set than you did on the 5X5 and 3X5 weeks.
WOD:
For Time:
32/26 Cal Echo Bike
24 V-Ups
16 Hand-Release Push Ups
24 Med Ball Sit Ups (20/14)
32/26 Cal Ski Erg
Time Cap – 15 Min
Video courtesy of Matthew Stevens.
With the med ball sit ups, begin with the arms locked out, bench press-style while holding the med ball. As you sit up, have the med ball go overhead.
Scaling Options:
V-Ups -> Alt V-Ups (ELITE: GHDs)
Hand-release Push Ups -> push-ups off bench or box
Banded 7s – 2 sets of 7 reps of each movement (see video below, courtesy of Mayhem Athlete)
-then-
3 Rounds:
3 Inchworm push ups
5 empty bar RDLs
3 high hang muscle cleans
3 hang power cleans
3 front squats
3 squat cleans
S/S/S:
EMOM 10:
Odd min – 5-7 Handstand Push Ups
Even min – :30 Handstand Hold
Video courtesy of CrossFit HQ.
Our first part of class will be working on honing in the Handstand Push Up technique. Use this time to work on your efficiency of the movement. If you have kipping HSPUs down, maybe try for strict. If Kipping HSPUs are outside your wheelhouse, take it to Pike Push Ups off a box or the floor. If pressing upside down isn’t there yet, hit some OH DB press to build that strength. In the even minutes, try to maintain that hollow body position in the Handstand Hold.
WOD:
15 Min AMRAP:
3 Handstand Push Ups
2 Squat Cleans (135/95)
6 HSPUs
4 Squat Cleans
Etc.…
Add 3 HSPUs and 2 Squat Cleans each round
Video courtesy of Rogue Fitness.
With this being a bit longer of an AMRAP, set a good pace from the start and maintain it throughout the whole time.
Scaling Options:
HSPU -> Pike Push Ups (box or floor) -> seated DB press
HS hold -> Pike Hold off box or floor
Squat Cleans -> Power Clean + Front Squat
Bar weight -> 115/85 -> as needed (ELITE: 165/115)
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 – 5:00, do 3 sets @65%
5:00 – 10:00, do 2 sets @70%
10:00 – 15:00 do 2 set @75%
%s Based on 30Jul 1RM
Video courtesy of Diablo CrossFit.
Third time hitting our Snatch complex this cycle. Your %s stay the same as last time, but reps increase, so time per set will go up as well.
WOD:
In 2:00, complete:
35 Double Unders
8 Shuttle Runs*
-Rest 1:00-
repeat total of 5 Rounds
Score each round separately
Target score – 1:30-1:45 per round
*1 Shuttle Run = 25’ + 25’ back
Video courtesy of Mayhem Athlete.
Today we’re looking for repeatable sustained cardio output over 5 sets. Be smooth with the dubs and steady on the shuttle runs to make it under the cap each time.
Scaling Options:
Dubs -> 50 Single Unders (ELITE: 50 Dubs per round)
Joint Strike CrossFit 