Warmup:

10 Box Step Ups

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

10 Box Step Overs

5 DB deadlift per side

5 DB High Pull per side

10 PVC pass thrus

10 PVC OHS

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

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

On a running clock…

0:00 – 4:00, do 4 sets @65%

4:00 – 8:00, do 3 sets @70%

8:00 – 12:00 do 3 sets @75%

%s Based on 22Oct 1RM

Video courtesy of Train FTW.

Second time hitting our Snatch Complex this cycle.  Reminder, we begin with a High Hang Snatch, followed by a Snatch from the Hang, then bring the bar to the floor, reset the hips and perform one last Snatch.  Our %s stay the same this week but reps go up.

WOD:

30-25-20-15-10-5:

Alt DB Snatch (50/35)

Single DB Box Step Over (50/35)

Box Height – 20”

Video courtesy of Mayhem Athlete.

Find a good cadence for the Snatches so there is no wasted movement.  On the box step overs, you can hold the DB any way you prefer.

Scaling Options:

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

Box height -> 16 -> as needed

Cool Down:

Banded Overhead Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

200M jog

Walking Lunge 30’

Walking Kicks 30’

Side lunge 30’ and back

:30 Jump Rope

10 Hollow Rocks

10 Squat2Stands

:30 Jump Rope

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

S/S/S:

Back Squat

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second session of Back Squats this cycle.  Just like with the Sumo Deadlifts, our work sets drop to 3, so go heavier per set this week than you did on the 5X5 week.

WOD:

3 Rounds:

400M Run

50 Double Unders

200M Run

100 Double Unders

Video courtesy of WOD Prep.

So, looking at different distance and rep ranges in running and dubs today.  The shorter the run distance, the higher the following set of dubs will be.  Try to relax your body as best as you can during the dubs so you stay smooth, rather than trying to sprint through them.

Scaling Options:

Run -> 250M Row per 200M run

Dubs -> 2X Single Unders

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

Warmup:

:30 Echo Bike

Banded 7s*, then

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

5 Empty Bar Strict Press

A-Skip 30′ and back**

B-Skip 30′ and back**

5 Empty Bar Bench Press

:30 Echo Bike

Video 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).

Video courtesy of Runify.

S/S/S:

Grab a stop watch.

On a running stop watch…

0:00 – 5:00 run at a 5-6/10 RPE

Change direction (head back to the gym)

5:00-10:00 run at a 7/10 RPE

Goal – get back to the gym before the 10 Min mark

For a good breakdown of RPE (Rate of Perceived Exertion), click here.

What we are looking for here is the first 5 minutes, you will be at a jogging pace that you can carry on a conversation with someone.  Once your stopwatch hits 5, turn around and head back to the gym.  Your goal, go fast enough to get there before the stop watch hits 10 min.

WOD:

For Time:

100* Bench Press (95/65)

*Every time you have to rack the barbell, complete

12/9 Cal Echo Bike

Time Cap: 20 Min

Video courtesy of CrossFit HQ.

So, even if you feel you could maybe get in the 40-50 range on one set of this WOD, please don’t. Going all out right out of the gate will leave you very smoked the second you come off the Echo Bike. Rather, aim for a manageable chunk of 15-20 reps, then on the last couple of cals on the bike, slow your pace to allow the arms/chest/shoulders a quick break before knocking that same rep range out again.  Stick with this strategy and the change of fatigue slowing you WAY down lessens.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Echo Bike -> 9/6 Cals (should be completed in roughly 45 sec each time) (ELITE: 15/12 Cals)

Cool Down:

Scorpion Pose – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

500M Row

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 Cobra to hip snap

5 Dual DB hang power clean

5 Dual DB front Squats

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Second time hitting Sumo Deadlifts this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

12 Min AMRAP:

1,1,1…2,2,2…3,3,3…

DB Burpee Deadlift (35/25)

DB Hang Power Clean

DB Front Squat

-Add one rep per movement every round

Videos courtesy of Train FTW and Functional Bodybuilding, respectively.

This ascending ladder AMRAP will test your core, grip, and quads.  Begin with one dual DB burpee deadlift, then one hang power clean, and then one front squat.  Next round, hit two burpee deadlifts, followed by two hang power cleans, and finishing with two front squats.  Add one rep per movement each round.

Scaling Options:

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

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Kneeling Shoulder Stretch on box – 2 min

Cobra pose – 2 Min

Warmup:

10 Box Step Ups

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

10 Box Step Overs

5 Scap Pull ups on rig

5 Beat Swings

5 Kip Swings

5 Kipping Knee Raise

:30 Kneeling Wrist Stretch

Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, hang squat clean, Squat clean from mid-shin, press, push press, push jerk

S/S/S:

3 Position Clean (High Hang/Hang/Floor) + Jerk

On a running clock…

0:00 – 4:00, do 3 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

-Add 1 Jerk at the end of each set-

Video courtesy of CrossFit Southie.

Second time hitting our Clean Complex this cycle.  As a reminder, the complex will have us cleaning from three different positions. Position 1: Clean from the High Hang by utilizing a shallow dip and keeping your torso vertical. Position 2: Clean from the mid-thigh position, keeping your shoulders over the bar. Position 3: Clean from the floor.  All three should be squat cleans. After the Clean from the floor, finish with either a Split Jerk or a Push Jerk.

WOD:

5 Sets:

1 Min Max Reps, Toe2Bars

1 Min Max Reps, Box Jump Overs (24”/20”)

1 Min Rest

Score the total V-Ups and Total Box Jump Overs separately

Video courtesy of CrossFit Inguz.

Today we’re looking for repeatable output on gymnastics movements.  Aim to be as steady on your pace on both movements as you can.  With the Toe2Bar, think manageable sets rather than stringing a bunch together and then wasting lots of time trying to recover.  For the Box Jump overs try to keep moving the whole minute.

Scaling Options:

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

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Kneeling Shoulder Stretch on box – 2 min

Cobra pose – 2 Min

Warmup:

200M jog

10 Kickers per leg

10 Spider-Man lunges w/twist

10 Air Squats

5 Inch worm

10 Cherry Pickers

10 Cobra to Downward Dog

Grab light KB

5 Sumo Deadlifts

5 KB high pulls

5 Sumo Deadlift High Pulls

The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

WOD:

“Trojan”

Teams of 2

For Time (20 Min Time cap):

Partner 1 – 34 Cal Row

Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 56 American KB Swings (50/35)

P2 – 56 Plate Squats (45/25)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 34 Cal Ski Erg

P2 – 34 KB Weighted Sit Ups (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

20 Synchronized Burpees

Today’s WOD will be performed between 0600-0900 at the Combat PT Tent.  Grab a partner and a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.

Scaling Options:

KB Weight -> 35/25 -> as needed

Plate weight -> 25/15 -> as needed

Med ball weight -> 14/10 -> as needed

Cool Down:

Leg Bleeds – 3 Min

Thread the needle – 1 min per side

Warmup:

Twisting lunges 30’

Inchworm 30’

Side lunge 30’ and back

1:00 row

10 Cossack Squats

10 Alt toe touch in down dog

On rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups, kipping pull ups

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

30 Min AMRAP:

10 Dual KB Front Rack Lunge (55/35)

15 Pull Ups

10 Cal Row

20 Dual KB Front Rack Lunge (55/35)

15 Pull Ups

20 Cal Row

Etc… add 10 Lunges and Cals every round (pull ups always stay at 15)

Video courtesy of train FTW.

For the Front Rack Luges, they can be walking or in-place.  As mentioned above, every round, add 10 reps to the lunges and 10 cals to the row, but always stay at 15 pull ups.

Scaling Options:

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

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Pigeon Pose – 1 Min per side

Warmup:

:30 Jump Rope

20 Calf Pedals in Down Dog

10 Thread the Needle

5 Push up to Down Dog

:30 Jump Rope

:20 Handstand Hold

10 Pike Push Ups

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, strict press w/2-sec pause at bottom

S/S/S:

Strict Press

5X5

Add weight ea set

Video courtesy of CrossFit HQ.

Our pressing movement this cycle will be Strict Press.  Working your strict pressing strength will give you a better foundation to build all other pressing movements.

WOD:

16 Min EMOM:

Odd Min – 10 Handstand Push Ups

Even Min – 50 Double Unders

Video courtesy of Misfit Athletics.

Today we’re looking for upper body pressing stamina and repeatable cardio output in this two-movement EMOM.  A tight core and good pressing mechanics will go a long way on the HSPUs. On the dubs, aim to be smooth and consistent over super-fast.  Goal per minute: 30-40 seconds of work.

Scaling Options:

HSPUs -> cut to 5 reps -> Pike Push Ups off box -> Pike Push Ups off floor (ELITE: Strict)

Dubs -> cut reps in half -> 75 Single Unders

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side

Warmup:

3 Rounds:

10 Box Step ups

:30 Forearm plank

5 Inchworm push ups

If wearing a ruck, put it on after the warmup and then do 6 additional box step ups

WOD:

Pic courtesy of CrossFit HQ.

“Chad”

For Time:

1,000 Box Step-Ups (20″)

Wear a Ruck Pack (45/35 lb)

Compare to 20241113

Today’s WOD in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.

The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress. –  https://www.stepupfoundation.org/

Scaling Options:

Cut reps to 500

Lighten Ruck

Lower box

Cool Down:

30 Calf Pedals in Down Dog per leg

Couch Stretch – 2 Min per leg

Pic courtesy of Strictly Business Omaha.

The Combat PT Tent will be closed in observance of Veterans Day.