Warmup:

200M run w/med ball

Partner up (Pair up and have partners stand about 10-15’ away from each other.  No do the med ball drills lined in the warmup)

10 chest passes w/med ball

10 side tosses w/med ball

10 granny shots w/med ball

10 wall ball shots w/med ball

Barbell warmup: With an empty bar, and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, No-dip muscle clean, High Hang Power Clean, Hang Power Clean, Power Clean from mid-shin

Gruester practice – see video demo below, courtesy of the Bryant Fitness Center.

WOD:

“EOD WOD”

20 Min AMRAP:

7 Med Ball Gruesters (20/14)

10 Wall Ball (20/14)

12 Power Cleans (135/95)

400m run

Today’s WOD is in honor of the great troops in EOD.  Their training is what inspired this one.  We are running an event from 0600-0900 to do this WOD. SSgt Matt Slaydon (ret) and SSgt Dan Acosta (ret), both combat decorated Iraqi War Veterans will be guests of Honor.

Scaling Options:

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

Bar weight -> 115/80 -> 95/65 -> as needed

Run -> 500M row

Cool Down:

Oly Wall Sit – 3 Min

Child’s Pose – 2 Min

Warmup:

Grab empty sled:

50 ‘sled push

10 Bow to Bends

5 Back Roll to V-Sit

50 ‘sled pull (keep butt low)

Bear crawl 25’

Reverse bear crawl 25’

10 Iron Cross

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

2X5 empty barbell deadlift

2X5 empty barbell good mornings

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength. Second time hitting good ol’ deadlifts!  As stated before, brace your core throughout the lift and don’t let the body roll forward.  Focus on driving the ground away from you rather than pulling the weight off the ground.  Aim to go heavier than the 5X5 week

WOD:

3 Rounds:

50′ Bear Crawl

50′ Sled Push (90/70)

Rest 3 Min, then..

3 Rounds:

50′ Reverse Bear Crawl

50′ Sled Pull (90/70)

Score= Total Time                         

Time Cap: 18 Min

The weight for RX is the plate weight you are adding to the sled (two 45# plates for guys, a 45# and a 25# for ladies).  The weight should not kill you.  You should be able to sprint with that weight.  This WOD is very doable in the time frame.

Scaling Options:

Sled weight -> 70/45 -> as needed

Cool Down:

Back extensions on GHD – 3×12

Banded hamstring stretch – 1 Min per side

Video courtesy of Barbell Shrugged

Warmup:

2 Rounds:

200M jog

5 Inchworm to push up

10 Twisting push ups

5 reps of A-T-Y drill – see video below, courtesy of CrossFit Massapequa

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)

Barbell w/u: With an empty barbell and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin.

S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ. Second time hitting our Bench Press this cycle.  Point for the day, make sure your feet are solidly on the ground throughout the lift.  Push the whole bottom of your foot into the ground to help keep you stable.  Reps drop to 3 per set, so aim to go heavier than the 5X5 week.

WOD:

For Time:

10-8-6-4-2: Power Snatch (95/65)

15-13-11-9-7: Pull Ups*

*200M Run after every set of Pull Ups

So, the way this WOD will go, at 3,2,1..Go!, complete 10 Power Snatches, then 15 pull ups, followed by a 200M run, then 8 Power Snatches, and then 13 pull ups, followed by a 200M run, etc…  Try to pick up the pace as the reps get smaller.

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Doorway Stretch – 1 min per side

Lat Stretch on Rig – 1 Min per side

Don’t forget, our EOD WOD Event takes place this Friday at the Combat PT Tent from 0600-0900

Warmup:

100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Iron Cross

10 Scorpion

30 Dubs or 4 attempts

10 Cal Row

WOD:

Every Minute On the Minute for 24 minutes:

Min 1 – 100M Shuttle Sprint

Min 2 – 35-50 Double-Unders

Min 3 – 15/12 Cal Row

With the shuttle runs, set up at 25’ area.  You will sprint down and back 2 times to make the 100’. On the dubs, your goal should be to go unbroken on the sets.  With the row, use a forceful leg drive to make the cals zoom by.

Scaling Options:

Double unders -> 100 Single Unders

Cool Down:

Calf Stretch on rig – 1 Min per side

Iron Cross – 1 Min per side

Roll out hamstrings – 10-15 passes per side

Warmup:

Bear crawl 30’ and back

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

10 Pushup2downward dog

10 should taps in plan

2 wall walks

5 min pistol practice – See video below, courtesy of Squat University

Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull.  Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Second time going through our Clean Complex.  As noted before, this complex that will emphasize the First & Second Pull on the Clean with a Clean Pull, as well as work the overall hip extension in both a Power Clean and a Low Hang Squat Clean.  With the low hang, the goal is to come to a stop right below the knee.  When you are in that position, make sure you stay tight!  The %s go up this week, so utilize a hook grip during the complex.

WOD:

AMRAP 15:

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Burpees

Looking to keep good stability in the first two movements today, and then a steady flow through the burpees

Scaling Options:

Strict HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> High kneeling DB press

Pistols -> Banded Pistols (see video below, courtesy of Invictus Fitness)

Cool Down:

Banded med ball shoulder stretch

Video courtesy of Barbell Shrugged

Half Saddle Stretch on med ball

Video courtesy of Signum CrossFit

Warmup:

500M Row

Spider-Man Lunge 30’

Crab Walk 30’

Duck Walk 30’

Inchworm 30’

10 Squat2Stand

Barbell Warm-up: With and empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press

WOD:

“Bear Complex”

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

Power Clean

Front Squat

Push Press (have bar land behind head, in rear-rack position)

Back Squat

Behind the Neck Push-Press (have bar land on chest, in front-rack position).

Increase weight each Round – Score = Heaviest Load

Compare to 12Feb2019

Video courtesy of CrossFit One World. One rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But, you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)

From the Bryant Fitness Center…

Warmup:

200M jog

10 Spider-Man lunge w/twist

10 Squat2Stand

10 Thoracic High Fives

30 sec calf stretch on rig per side

Kneeling lat stretch 30 sec per side

On Rig:perform 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups(or ring dips), kipping pull ups (or ring dips)

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

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Strength. Our Squat variation will see us hold a 2-second pause at the bottom of our Back Squat reps.  The point of these is to hold tension during the pause.  This will help build our strength in the bottom of the squat to allow us to not only come out of the bottom of the squat with max tension (allowing us to explode up) but also prevent us from collapsing at the bottom of a heavy squat.  Better core engagement and keeping everything tight will help prevent an injury when going heavy.

WOD:

For Time:

200M Run

10 Pull Ups

400M Run

20 Pull Ups

600M Run

30 Pull Ups

400M Run

20 Pull Ups

200M Run

10 Pull Ups                                     

Time Cap: 17 Min

A little up-and-down-the-mountain with running and pull ups. As both the run and pull ups increase, try to keep the same pace you have in the early round.

Scaling Options:

Run -> 250M row for every 200M of running

Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Oly Wall Sit – 2 Min

Kneeling Lat Stretch – 1 Min per side

Warmup:

10 Cal Bike

10 Cherry Pickers

10 Iron Crosses

8 Box Step overs

10 Cat/Cow stretches

10 Scorpions

4 Box Jump overs

Barbell warmup: With an empty bar, perform 5 reps of: RDLs, Good Mornings, Deadlifts, Deadlifts w/3 sec hold at mid-shin.

WOD:

EMOM 25:

Min 1 – 5 Dead stop Deadlifts at 70%*

Min 2 – 8 Box Jump Overs (24/20)

Min 3 – 10/8 Cal Bike

Min 4 – 16 Russian KB Swings (70/53)

Min 5 – Rest

*No touch-and-go on deadlift.  Try to add 5-10 pounds each round

Video courtesy of 3FoxTrot.  Today’s EMOM will work both hip hinging (with the deadlifts and Russian Swings) and hip extension (Box jump overs and Russian Swings).  For the Dead-Stop Deadlifts, let the bar come to a complete stop and reset the hips every rep.  Every round, try to increase the deadlift wight by 5-10 pounds, as long as you can maintain good form.

Scaling Options:

Box height -> 20/16 -> as needed

KB weight -> 53/35 -> as needed

Cool Down:

Back Extensions on GHD – 20 reps (slow and controlled)

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit

Warmup:

Jog 30’ and back x 3

Stiff leg bear crawl 30’

Inchworm 30’

Spider-Man Lunge 30’

Duck Walk 30’

20-sec hold top of ring dip

10 Cobra to Downward Dog

Barbell Warmup:With an empty bar and in Snatch Grip, perform 3 reps of: Behind The Neck Push Press, ¼ OHS, ½ OHS, Full OHS, Snatch-grip RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang(right below knee) Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull

S/S/S:

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

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Our Snatch complex this cycle will consist of 1 Snatch Pull, resetting on the ground, 1 Power Snatch, then bringing the bar to the hang, and finishing with a Low Hang (right below the knee) Squat Snatch.  The Snatch pull will help reinforce the 1^st and 2^nd pull in the Snatch and work to help prevent early arm bend in the snatch.  The Power Snatch will be to help work full extension on catching the bar high.  The low hang squat snatch will increase the range of control in a hang position and work on FAST drop under the bar after a Violent Hip Extension.

WOD:

5 Rounds:

6 Thrusters (95/65)

7 Ring Dips

8 Burpee Over Bar

Video courtesy of CrossFit HQ.  Some words of wisdom on body position for the ring dips. Today’s WOD should be viewed as more of a sprint.  The reps are low and weight is manageable.  That said, if you hit a sprint pace, know that fatigue will catch up if body position and form are not still in place.  If you try to just muscle your way through or let the body just flail on the movements you will either injure yourself or waste too much energy and die out by the end.  Rather keep the body in good positions throughout and move efficiently through each exercise.

Scaling Options:

Bar weight -> 75/55 -> as needed

Ring Dips -> Box dips

Cool Down:

Triceps mash on barbell – 1 Min per side

Couch Stretch – 2 Min per side