50 Single Unders
250M row
20 pedaling calf raise in downward dog
25 high-jump SUs
10 Iron Cross
10 Bow2Bends
20 Double Unders or 3 attempts
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
No fancy tricks to today’s WOD. Just dig in and grind!
Scaling Options:
Double Unders -> 2X Single Unders
If no ski erg, banded ski erg. 2 Pulls + 1 Cal
Video courtesy of Vintage CrossFit
6 Box Step Ups
10 Spider-Man Lunge w/twist
10 Squat2Stands
8 Box Step overs (facing box)
10 Pushup2Downward Dog
10 Kneeling Lat Stretch
8 Box cross step overs (see video in WOD section)
On Rig: Perform 5 reps of scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups (or ring rows)
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk
Sets start every 4 min
% Based off 11Aug 1RM
Video courtesy of Mindset & Weightlifting By Mona. Our third run of our Clean & Jerk Complex. By now you should be used to taking a brief pause between movements to set up good for the next movement. Make sure you finish the Jerk off strong. Really PUNCH as you extend those hips so your arms are locked out when you land in the split. %s stay the same as last time, but reps go up, so time per set jumps to 4 min.
Video courtesy of CrossFit Victoria.
This AMRAP will have a partial ascending ladder. The Pull ups increase per round, but the box step overs stay the same. For efficiency, I recommend trying more of a cross over step for the step overs today (as seen in the above video). If you try them in your warmup and they don’t feel comfortable, feel free to stay with traditional step overs.
Scaling Options:
DB weight -> as needed
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Video courtesy of Train FTW
2 Sets:
8 Box step ups
OH KB walk 30’ right arm
OH KB walk 30’ left arm
10 KB Windmills – see video below, courtesy of Onnit
4 Box Jumps
Then…
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, toe 2 bar
Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third session of Overhead Squat work this cycle. Again, our goal this cycle is getting more and more comfortable (read: stable) throughout the OHS position, particularly at the bottom. Reps in the work sets drop to 3, so look to go heavier per set than we did on the 3X5 week.
Time Cap – 10 Min
Video courtesy of WODPrep. Some good tips for Wall Walks. The better you get at the Wall walks, the quicker WODs like this one will go
Scaling Options:
Wall walks -> 10 shoulder taps/arm = 1 wall walk
Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups
Box height -> 20/16 -> as needed -> scale to step ups
Jog 30’ and back x4
5 KB Deadlifts
High knees 30’and back
10 KB Russian Swings
Butt kickers 30’ and back
5 Am KB Swings
10 Cobra to Downward Dog
5 Cobra to Hip Snap
Score = Total successful 3-min sections
Videos courtesy of Functional Bodybuilding and CrossFit HQ.
The point of this WOD is efficient movements in the time period. You should average a minute or more of rest per 3-minute period.
Scaling Options:
Run -> 500M Row
KB weight -> 35/25 -> as needed
Video courtesy of Ken Whittier
2X:
200M jog w/med ball
5 med ball squats
5 med ball push press to target
5 wall balls
Then..
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)
Barbell Warmup: Set up for Floor Press and complete 2X5 empty bar Floor Press
Increase weight ea set
Video courtesy of CrossFit HQ. Third go of Floor Press this cycle. Reps drop to 3 per set, so look to go heavier per set than the 3X5 week. Really focus on keeping the hips on the ground. If you arch up and the hips, come off the ground, you’re not doing yourself any favors and risk injury.
Video courtesy of Train FTW. Some good Ski Erg tips here.
When doing the wall balls, try dropping the arms and not cranking the neck up while the ball is going up to the target. This will help keep your shoulders and upper back from fatiguing prior to the Ski erg and pull ups.
Scaling Options:
MB weight -> 14/10 -> as needed
No ski erg -> Banded ski erg 2 reps = 1 Cal
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Video courtesy of Barbell Shrugged
3 Rounds:
7 Cal Bike
8 Spider-Man Lunge
5 Pushup2Downward Dog
30-sec Thoracic extension on wall – See video below, courtesy of E3 Rehab
1 Wall Walk
Time Cap – 35 Min
Pic courtesy of AhSeeIt.com.
Nothing better than a descending ladder of Handstand Push ups and the Echo Bike to make your Tuesday!! Steady pace on the higher reps sets with a focus on picking up speed when you get into single digits.
Scaling Options:
HSPUs -> Pike Push Ups off box -> pike push up off floor -> hand-release push ups
Video courtesy of Black Iron CrossFit.
No Echo bike or assault bike -> row, start at 30 cals, down to 3
10 Kickers per leg
10 Bow2Bends
10 Squat2Stands
10 Alt Toe Touch
10 Thoracic High Fives
10 Pushup2Downward Dog
10 Over & Backs
Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the Neck Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, OHS
Sets start every 4 min
% Based off 11Aug 1RM
Video courtesy of Mindset & Weightlifting By Mona.
Third go of our new Snatch Complex. %s stay the same, but the rep count goes up, so time for each set goes up to 4 min. Again, make sure the bar comes to a complete stop between the Snatch Pull and Power Snatch. Want to make sure we set up in the proper position prior to hitting that Power Snatch.
Compare to 20200619
Pic courtesy of CrossFit HQ.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Go for big chunks, but do NOT let your back round over as you come down with the weight. The weight will feel light, but if your form goes south, you can really tax that low back in a bad way.
Scaling Options:
Bar weight -> 65/45 -> as needed
Video courtesy of Vintage CrossFit
10 Cal Row
50 Single Unders
5 KB sumo deadlifts
10 kickers per leg
30 high-jump single unders
10 Spider-Man Lunge w/twist
5 KB Sumo Deadlifts
10 Squat2Stands
20 double unders or 3 attempts
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, sumo stance good mornings, sumo stance RDLs, Sumo Deadlifts
Increase weight ea set
Video courtesy of Barbell Brigade. Second run at Sumo Deadlifts this cycle. Again, looking to create some good strength throughout the posterior chain and add some hip flexibility in as well. In your setup: brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back.
16 Min Time Cap
Video courtesy of Dark Horse Rowing. So, the WOD begins with 10 Cals on the row, then 100 Double Unders, then 9 cals on row, then 90 Dubs,…etc until you get to 1 Cal on the Row and 10 Dubs. You’ll have to push the pace to make it under the cap today, but that’s what we want to see, all out effort no matter where we end
Scaling Options:
Double Unders -> 2X single Unders
This WOD is dedicated to bringing attention to preventing Veteran Suicide. The sad statistic is 22 suicides daily. For more info on how to help, go to http://www.official22wod.com/
“22”
The Official WOD to Prevent Veteran Suicide
22 Reps of each movement. At minute 22, we will all pause for a moment of silence for all those who have died in this battle.
Movements will be:
RX |
Scaled |
| 1. Hand Release Push Ups | 1. Hand Release Push Ups |
| 2. Box Jumps (30/24) | 2. Box Jumps (24/20) |
| 3. Russian KB Swings (70/53) | 3. Russian KB Swings (53/35) |
| 4. Pull Ups | 4. Buddha Pull Ups or Ring Rows |
| 5. Dumbbell Squats (50/35) | 5. Dumbbell Squats (35/25) |
| 6. Handstand Push Ups | 6. Pike Push Ups off box |
| 7. Walking Lunges w/med ball (20/14) | 7. Walking Lunges w/med ball (14/10) |
| 8. Alt DB Snatch (50/35) | 8. Alt DB Snatch (35/25) |
| 9. Toe2Bar | 9. Hanging Knee Raise |
| 10. Ab Mat Sit Ups | 10. Ab Mat Sit Ups |
| 11. Devil’s Press (50/35) | 11. Devil’s Press (35/25) |
| 12. Cal Row | 12. Cal Row |
| 13. DB Deadlifts (50/35) | 13. DB Deadlifts (35/25) |
| 14. KB Sumo Deadlift High Pull (70/53) | 14. KB Sumo Deadlift High Pull (53/35) |
| 15. Cals Assault Bike | 15. Cals Assault Bike |
| 16. Wall Balls (20/14) | 16. Wall Balls (14/10) |
| 17. Back Extensions on GHD | 17. Back Extensions on GHD |
| 18. DB Push Press (50/35) | 18. DB Push Press (35/25) |
| 19. Shoulder Taps in Plank | 19. Shoulder Taps in Plank |
| 20. Cals on Ski Erg | 20. Cals on Ski Erg |
| 21. Goblet Squats (70/53) | 21. Goblet Squats (53/35) |
| 22. Burpee Over Kettlebell | 22. Burpee Over Kettlebell |
IF there are way too many people, people can start at different movements if need be. Also, if you get to a movement, like the Assault Bike, and all bikes are taken, move to the next movement, and just come back to the bike afterwards.
Video courtesy of Vitality Fitness. When doing the med ball walking lunge, hold the med ball in a bear hug.
Scaling Options:
Anything lower than Scaled version, speak with coach to determine scale
10 Cal Ski Erg
10 PVC Pass Thrus
10 PVC Around-the-worlds
10 PVC OHS
10 Spider-Man lunge w/twist
10 Over & Backs
3 Wall Walks
Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat
*Restart reps at 3 after each round
Video courtesy of CrossFit HQ. Some Handstand Push up efficiency tips.
Today will tax your shoulders, no doubt. The more efficiently you move, the less you’ll have to muscle through a movement, allowing you to delay fatigue as much as possible.
Scaling Options:
Bar weight -> 75/55 -> as needed
HSPUs -> Pike Push ups of box, Pike Push ups off floor
Ski erg -> resistance band ski erg 2 reps + 1 Cal
Video courtesy of Vintage CrossFit
Joint Strike CrossFit 