Pic courtesy of WeSingBarberShop.com  With Veterans Day being this week, we thought it would be the right time to do a “Salute to Service” week.  We will see 3 different Hero WODs, designed to honor the men and women who paid the ultimate sacrifice defending this great nation.  When you’re trudging through these WODs, just take a second to say thanks who came before us.

Warmup:

50 Single Unders

25 one-leg SUs per leg

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

30 Double Unders

One-leg RDL to kick 30’

20 arm circles

20 over and backs

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Knee Raises, Toe2Bar

S/S/S:

EMOM for 12:

Min 1 – 35 Double Unders

Min 2 – 10 Hollow Rocks

Min 3 – 5-7 Strict Pull Ups

Video courtesy of Team CrossFit USA. Some point of performance for Hollow Rocks. We’ll take the first 12 minutes of today just refining some body control movements.  The rep schemes should allow you to focus more on performing the movement efficiently rather than trying to keep a sprint pace to get done before the end of every minute.  Even if you have to cut reps back, focus here more on the movement than your time,

WOD:

“JAY”

AMRAP 20:

22 Air Squats

12 Toes-to-Bar

9 Burpees

If you have a weight vest wear it

Pic courtesy of CrossFit HQ. This British Hero WOD is dedicated to Lance Corporal James Brynin. In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound. “Heart of a lion, we will always stand strong for you. We will never forget. Rest in peace – dad, Efremj mum, Sharonj sister, Yasminj and girlfriend, Olivia.”

Scaling Options:

Strict Pull Ups Scale the number -> -> Buddha Pull Ups -> Ring Rows

Hollow Rocks -> hands to the side of body

Toe2Bar -> Kipping Knee Raise -> Laying T2B -> V-Ups

Cool Down:

Bicep stretch on rig – 1 Min per side

Video courtesy of Invictus Fitness

Couch Stretch – 2 Min per side

Warmup:

Grab 2 light Kettlebells

2X

50’ farmer walk

5 KB deadlifts

5 KB front squat

5KB Strict press

30 sec front rack hold

Then…

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ. Second time hitting Front Squats this cycle.  The stronger we are in this movement, the more stable you will be in the receive position for the Clean, not to mention throughout the Thruster!   With the sets dropping to 3, aim for heavier weight each round compare to the 5X5 week.

WOD:

15 Min AMRAP:

50′ Dual KB Front Rack Walking Lunge (35/25)

10  Dual KB Hang Cleans (35/25)

50′ Dual KB Front Rack Walking Lunge (35/25)

10  Dual KB Push Press (35/25)

Video courtesy of WODstar. Quick demo of the dual KB Hang Cleans. Best way to set this one up for success is mark off a 25’ area.  The 25’ mark will be your turnaround point in the walking front rack lunges.  This way, you don’t need to worry about being too far away from your start point when you start either the dual KB cleans or the push press.

Scaling Options:

KB weight -> 25/15 -> as needed

Cool Down:

Foam roll quads – 1 Min per side

Tricep mash on barbell – 1 Min per side

Video courtesy of Mobility WOD

Warmup:

Grab med ball

200M med ball run

10 med ball deadlifts

30’ lunge w/med ball

5 med ball front squats

5 med ball push press to target

5 wall ball shots

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

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

WOD:

5 Rounds For Time:

25 Wall Balls (20/14)

25 Pull-ups

25 Cal Row

*45 Min Cap

Nothing fancy about today’s WOD.  Just good ol’ grunt work.  Just dig in, and get the work done!

Scaling Options:

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

Pull Ups -> Buddha Pull Ups -> Ring Row

If no rower, Sumo Deadlift High Pull (95/65), 1 rep per cal

Cool Down:

Saddle pose on med ball – 2 Min

Video courtesy of CrossFit Greenville

Kneeling lat stretch – 1 Min per side

Warmup:

200M jog

10 Push Up to Down Dog

10 Thread the Needle

10 Kneeling Thoracic rotation- see video below, courtesy of Evolution Trainers

200m jog

10 Bow2Bends

30 sec hollow hold

5 hollow rocks

On rig: On the pull up rig, perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin.  Switch to Clean grip and 5 reps of: Elbow Rotations, Press

S/S/S:

Strict Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ. Second stab at Strict Press this cycle.  Our focus is still good core stability, a solid base, and strong pressing.  Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! With the 3X5 week, our goal is to go heavier per round than we did in the 5X5 week

WOD:

21-15-9*:

Handstand Push Ups

Toe2Bar

*400M Run BEFORE every round of Handstand Push Ups

Today, we look to accomplish more difficult bodyweight movements while under a cardio strain.  The 400M run won’t kill you, but can you still hit HSPUs and Toe2Bars while trying to catch your breath?  That will be your test today to push those thresholds!

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press

T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Run -> 500M row

Cool Down:

Thread the Needle Hold – 1 Min per side

Cobra Pose – 2 Min

Warmup:

200M Jog

10 Air Squats

10 Soldier Kicks

10 Cossack Squats

10 Alt Toe Touch

10 Pushup 2 Downward Dog

10 Kneeling Lat stretch

Barbell warmup: With an empty bar, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk

S/S/S:

EMOM 10:

Min 1 – 2 burpee/2 Thrusters

Min 2 – 2 burpees/2 Sumo Deadlift High Pull

Min 3 – 2 burpees/2Push Jerks

Min 4 – 2 burpees/2 Overhead Squats

Min 5 – 2 burpees/2 Front Squat

*Do min 1-5 w/empty bar.  Add weight on min 6 for the rest of the minutes

WOD:

“Air Force WOD”

For Time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squat (95/65)

*4 Burpees at the top of each minute, to include the start of the WOD

Compare to 20200423

Video courtesy of CrossFit HQ. Today we revisit a benchmark WOD that first made its appearance at the 2010 CrossFit Midwest Sectional event (Sectionals were the precursor to today’s CrossFit Open).  The key to the one is fast barbell cycling on the reps and getting fast burpees out of the way quickly to get back on your bar.

Scaling Options:

Bar weight -> 75/55 -> as needed

Cool Down:

Oly Wall Sit – 2 Min

Thread the Needle Hold – 1 Min per side

Warmup:

50 Single Unders

10 Squat2Stand

10 Thoracic High Fives

30 Alternating Single Unders

10 Calf stretch in Down Dog

10 Spider-Man lunge w/twist

25 Double unders or 5 attempts

Kneeling wrist stretch 1 min –  see video below, courtesy of Train FTW

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk

S/S/S:

2-Second Paused Clean (at knee)

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based of 14Oct 1RM

Video courtesy of Catalyst Athletics. Second time hitting our clean variation this cycle.  As stated previously, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds.  Do NOT lose tension.  Stay tight! After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause.  Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean.  %s got up today, so keep that grip

WOD:

Get as far as you can in 12 Min of:

50 Cal Bike

50 Double Unders

40 Cal Bike

60 Double Unders

30 Cal Bike

70 Double Unders

20 Cal Bike

80 Double Unders

10 Cal Bike

90 Double Unders

Some days, the WODs will feel almost impossible to finish in the given time, but sometimes, that’s not the goal.  Sometimes the goal is to see how far you can push in that given time, regardless of the final outcome.  IF you do make it to the end of the WOD, then whenever you finished is your score.  For those who hit the time cap, add one second for every rep left to the 15 minutes (ex, I got through 85 dubs of the last round at the time cap, so my score would be 15:05).  That will be your score.

Scaling Options:

Bike -> If no bikes are available, use rower or ski erg, BUT prefer you use bike today)

Double Unders -> 1 Penguin Hop per rep -> 2XSingle Unders

Cool Down:

Calf Stretch on rig – 2X 1 Min per side

Couch Stretch – 2 min per leg

Warmup:

200M “pumpkin Run” (carry a slam ball, 20# or heavier)

10 squats holding slam ball

Bear crawl 30’

Crab walk 30’

Spider-Man lunge 30’

Broad jump 30’

Tricep mash – 30 sec per side

Super Squat Hip Sequence – Videos courtesy of Mobility WOD

Pic courtesy of The Horrors of Halloween. With “Halloween Kills” (the sequel to 2018’s “Halloween”) in theaters now, figured a part one and part two Halloween WOD would fit in perfect!

WOD:

“Halloween Leg Hell”

Complete Twice:

1 min Body Weight Front Squat

30 Sec Rest

1 min Ball Slams (25/12)

30 Sec Rest

1 min Burpee Box Jumps (24/20)

30 Sec Rest

score=total reps

rest as needed, then…

“Halloween Havoc”

3 Rounds:

100M “Candy Bag Carry” (53/35)

31 “Pumpkin Smashers” (25/15)

13 “Rise from the Dead” Sit-ups (15/10)

200M “Zombie Run” (15/10)

WOD 1 will get the legs totally full of blood, so take a few minutes to recover before WOD 2.  

For the movements of WOD 2: “Candy Bag Carry” = Farmer’s Carry w/Kettlebells, “Pumpkin Smashers” = Slam Balls, “Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you, and “Zombie Run” = Running with plate locked out in front of you.  Have fun with this one, and move like Michael Myers is chasing you! 😊

Scaling Options:

KB weight -> 35/25 -> as needed

Slam Ball -> 15/10 -> As needed

Plate weight -> 10/5 -> As needed

Box height -> 20/16 -> as needed

Cool Down:

Barbell Shoulder Stretch – 2 Min

Pigeon Pose on box – 2 Min per leg

Warmup:

Grab one light DB

200M jog

10 Iron crosses

10 Cobra to Downward Dog

5 Single-leg DB RDLs per side

5 Single-arm hang Power cleans per side

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls

S/S/S:

Clean Pull

5X5

Increase weight ea set

Video and description courtesy of Catalyst Athletics.

Execution: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed

WOD:

15 Min AMRAP:

400M Run

10 Double DB Hang Power Cleans (50/35)

Video courtesy of Train FTW.  Quick demo on the Hang DB Power Clean. Keep a good, steady pace on your 400M run, then attack the Hang Power Cleans to get to the next round as quick as possible.

Execution: Hinge at the hip to lower the dumbbells to mid-thigh. Aggressively extend at the hips, knees, and ankles. Shrug upwards and pull under the dumbbells. Receive in a partial front squat with elbows in front of the torso. Stand with load to finish

Scaling Options:

Run -> 500M Row

DB weight -> 35/25 -> as needed

Cool Down:

Bicep stretch on rig – 1 Min per side

Video courtesy of Invictus Fitness

T-spine roll out – 30 passes

Warmup:

Jog 30’ and back x 3

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squats, Elbow rotations, front squat, press, push press, hang muscle cleans, hang power cleans, RDL

WOD:

“Tabata Barbell”

With a Running Clock in 19 minutes:

Tabata Deadlift (185/130)

Tabata Hang Power Clean (135/95)

Tabata Front Squat (95/65)

Tabata Push Press (65/45)

1 minute Rest between exercises

Tabata = 8 sets of :20 work/:10 rest

Score = Total reps

Video courtesy of Structure Your Strength.  Some good tips for efficiently cycling Hang Power Cleans. Today will be the definition of “Barbell Cardio”.  Don’t let the short time of each round allow your form to go bad.  Stay tight on each rep.  As a reminder, you will do 8 sets of :20 work and :10 rest of deadlifts, take a minute break, and then do 8 sets of :20 work/:10 rest of Hang Power cleans, etc.. repeat this process for the remaining 2 moves.  During the minute break, change the weight on your bar.

Scaling Options:

Bar weight -> as needed. NOTE:  Should be a weight you can do 8-10 unbroken reps with

Cool Down:

Iron Cross hold – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

50 Single Unders

25 one-leg SUs per leg

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

30 Double Unders

One-leg RDL to kick 30’

20 arm circles

20 over and backs

On rig: On pull up rig, perform 5 reps of: scap pull ups, kip swings, strict pull ups.  If doing muscle ups, 1-2 muscle ups or 5 muscle up transitions

Burgener warm up – see videos below, courtesy of CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener WU

S/S/S:

2-Second Paused Snatch (at knee)

3@60%

3@65%

2@70%

Sets start every 3 min

Video courtesy of Catalyst Athletics. Our Snatch variation this cycle will be the pause Snatch.  Each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  The goal with these paused snatches is to teach keeping tension throughout the Snatch.  Far too often have I seen athletes lose a snatch due to letting their body fold up at the start of the Snatch due to not tightening their core and squeezing their shoulder blades.  Do NOT let your body lose tension in this pause, and do NOT re-dip out of the pause.  You should be able to go right back into the upward movement of the Snatch after the pause

WOD:

For Time:

9 Muscle-ups

50 Double Unders

7 Muscle-ups

40 Double Unders

5 Muscle-ups

30 Double Unders

4 Muscle-ups

20 Double Unders

3 Muscle-ups

10 Double Unders

Today we’re looking at a bit of a higher skill set and ability to move quickly through those skills.  But, if you still don’t have Muscle Ups or Dubs, don’t worry.  Scale properly, and we will get you one step closer to attaining these goals.  As the reps decrease each round aim to speed up!

Scaling Options:

Muscle Ups -> Banded Muscle Up Transitions -> Burpee to Kipping Pull Ups -> 3 strict pull ups &3 strict ring dips per MU -> Burpee to Jumping Pull Up

DUs – 2X Single Unders

Cool Down:

Calf Stretch on rig – 1 Min per side

Doorway stretch – 1 Min per side