Pic courtesy of Esa Dhyam. We will be closed today in observance of Labor Day. Don’t forget, if you have not done so yet, register for this coming Saturday’s 9/11 Tower Challenge. When searching for a team, pick “CrossFit Flex/Joint Strike CrossFit”. Late registration is open until Sept 10th. Click here to go to the registration site.
Grab light KB, then 2X through:
-10 Cal Row
-5 KB Sumo Deadlifts
-5 KB Sumo Deadlift High Pulls
-5 Russian Swings
-5 Goblet Squats
-5 Back Roll to V-Sit
Then, Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings
Increase weight ea set
Video courtesy of Starting Strength. Second time tacking Deadlifts this cycle! Focus on the perfect set up, and then keeping the body tight throughout the movement
Time Cap 10 Min
Video courtesy of Train FTW. Demo of Sumo Deadlift High Pull. Little heavier weight for our KB today, but these movements will all count on your explosive hip extension to be successful. Can you beat the cap?
Scaling Options:
KB weight -> 50/35 -> as needed
50 Single Unders
25 L-Leg Single Unders
25 R-Leg Single Unders
30 Alt Single Unders
20 Double Unders or 5 attempts
1 Min calf stretch per side
10 Cobra to downward dog
10 Hollow Rocks
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Compare to 20200519
A little over a year ago, we took a classic CrossFit Benchmark and threw in a running interval just short enough to give you the opportunity to push your speed. Can you match or do better than last time?
Scaling Options:
DUs -> Penguin Hops -> 2:1 Single Under ratio -> Jumping Jacks
Sit Ups -> Feet anchored
Run -> 250M Row -> 1 Min of cardio
Video courtesy of WOD Prep. Demo of the Penguin Hop.
Jog 30’ and back x 3
High Knees 30’
Butt kickers 30’
Spider-Man Lunge 30’
10 Cobra 2 Downward Dog
10 Hollow Rocks
On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Kipping Leg Raise, Toe2Bar
Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk
Increase weight ea set
Video courtesy of CrossFit HQ. Second time hitting the Push Jerk this cycle. The better we become at these, the easier the finish for the Clean & Jerk becomes.! So, the goal with the 3X5 is to start at about the weight you used for set4 or 5 on the 5X5 week and build from there.
Your goal should be 3+ Rounds today. Keep a steady pace on the run, string a good amount of T2Bs each time your are on the rig, and pop through the Hang Power Cleans, and you’ll easily make that!
Scaling Options:
Run -> 500M Row
T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups
Grab a pair of light/med DBs
30 Jumping jacks
10 DB deadlifts
10 Squat2Stands
10 Spider-Man Lunge w/twist
5 Hang DB Power Cleans
5 DB Front Squats
5 DB Thrusters
10 Thoracic High Fives
5 Push Ups
5 Cobra to Hip Snap
3 Devils Press
On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows. Then, 30 sec handstand hold, shake out arms and do 3 wall walks
Etc… add 3 reps per movement per round
-3 Min Rest-
Etc… add 2 reps per movement per round
-3 Min Rest-
Etc… add 1 rep per movement per round
Score = Total Reps
Videos courtesy of Rogue Fitness, CrossFit Federal Hill, and Mountain Tacticle Institue, respectively. Demos of the Db Thruster, Devils Press, and Curtis Ps (one hang squat clean, one lunge per leg, one push press). Back-to-back-to-back AMRAPs! As the movements (both weighted and bodyweight) get more complex, the number you increase by per round goes down from one AMRAP to the next. Use the first couple of rounds at the lower numbers to really get the movement down, so by the time the reps are higher, you’re able to string them together efficiently.
Scaling Options:
DB weight -> 35/25 -> as needed
Pull Ups -> Buddha Pull Ups -> Ring Rows
HSPUs -> Pike Push Up off Box -> Pike Push Up off the floor -> Hand Release Push Ups
Muscle Up -> Jumping Muscle Up -> 3 Burpee to kipping pull ups* per muscle up -> 3 Burpee to Jumping Pull Up** per Burpee
Videos courtesy of OPEX Fitness. Demos of the Burpee to Kipping Pull up, and Burpee to Jumping Pull Up.
200M jog
Spider-Man Lunge 30’
Walking Kicks 30’
Side Lunge 30’
10 Cal Row
Heel2Toe 30’
Duck Walk 30’
Inchworm 30’
Burgener warmup- Videos below courtesy of The CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener WU
Sets start every 3 min
%s Based of 12Aug 1RM
Video courtesy of Catalyst Athletics. Second run of our Snatch Complex for the cycle. Again, it is a 3-position Snatch. We will perform one snatch from the ground, hold onto the bar, set up right below the knee and perform a second snatch, still holding onto the bar, we will set up above the knee and complete our third and final snatch of the complex. As we have been progressing in catching the bar in the bottom of the squat, the goal with all 3 reps is to catch at the bottom of the Overhead Squat. If dropping under fast is still a limiting factor, catch at power and then ride down to the bottom positions of the OHS. Each time you do a rep, aim to get FASTER on the drop under.
15 Min Time Cap
Consistent pace and fast transitions will make getting under the time cap a doable thing.
Scaling Options:
Run -> 30 sec cardio for every 100M
Spend 20 seconds rolling out one body part, take a 10 second break, and then do the next body part. Do the whole body in this fashion
200M run
10 Air Squats
Side lunge 30’
Inch worm 30’
Crab walk 30’
Lat stretch on rig 30 sec per side – see video below, courtesy of Harbor Park CrossFit
Barbell w/u: With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean (mid-thigh), Power Clean from shin
Pic and video courtesy of CrossFit HQ. In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history. Today’s WOD is in their honor.
Scaling Options:
Air Squats -> to depth
PC Weight -> 115/85 ->95/65 ->75/55
Strict Pull Ups –> Buddha Pull Ups -> Table Rows
Run -> 500M row -> 2 Min of cardio
Video courtesy of Vintage CrossFit
Grab a rower and light pair of DBs
10 Cal Row
5 DB deadlifts
5 DB Front Squats
5 DB Press
10 Cal Row
5 DB Hang Cleans
3 Devil’s Press
Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, press, push press, push jerk, split jerk
%s Based off 12Aug 1RM
Sets start every 3 min
Video courtesy of Catalyst Athletics. Our Clean Complex this cycle continues on our path of getting comfortable catching the bar at the bottom of a squat. The better we get here, the more weight we’ll be able to move. Since we are going from ground, to below knee, to above knee, keep a tight grip on that bar!!!
40-30-20-10*:
Row (Cals)
DB Hang Squat Cleans (35/25)
*Every 2 Min – 5 Devil’s Press (begin WOD w/5 Devil’s Press)
Time cap – 20 Min
Video courtesy of CrossFit HQ. Quick demo of the DB Hang Squat Cleans. Today will push you; I guarantee it. Move as quickly as you can from movement to movement, and make sure you keep an eye on the clock so at the top of every 2 min, you can hit the 5 Devil’s Press. The DBs are on the lighter side this time, so rep cycling should go a little faster.
Scaling Options:
DB height -> 25/15 -> as needed
If no rower available use other cardio, if none available at all -> sumo deadlift hi pull (95/65) – 1 rep=1 cal
Pic courtesy of 911towerchallengefoundation.org. Don’t forget to register for this year’s Tower Challenge. Click here, and when selecting a team, look for “CrossFit Flex/Joint Strike CrossFit”
8 Box Step overs
10 Squat2Stands
10 Twisting Lunge
5 Tuck Jumps
10 Alt Toe Touch (feet wide)
5 Box Jumps
10 Twisting Push Ups
On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 wall walks
“Crazy 26”
*Time Cap – 26 Min
|
Nice little mini chipper to get you through the middle of the week! Keep each section under 2:30 and you’ll make the time cap no problem. |
Scaling Options:
Box height -> 20/16
Pull Ups -> Buddha Pull Ups -> Ring Rows
Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups
Sit Ups -> feet anchored
HSPUs -> Pike Push Ups off a bench -> Pike Push Ups off the ground
Hand Release Push Ups -> knees on ground in the push
Video courtesy of Train FTW
Grab rope & PVC pipe
50 Single Unders
8 Squat2Stands
8 Thoracic High Fives
30 High-Jump Single Unders
8 Inchworms
30 Dubs or 4 attempts
10 PVC Pass throughs
10 PVC OHS
10 PVC SOTS Press – See video below (courtesy of CrossFit HQ)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD)
Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS
Increase weight ea set
Video courtesy of Catalyst Athletics. Our Squat movement for this cycle will focus on the Overhead Squat. The stronger we become in this movement, the easier it will be to successfully catch the bar in a Snatch. Tight core, active shoulders and feet flat!
Video courtesy of Hyperformance Fitness. Proper set up and execution of the Handstand Hold.
Scaling Options:
Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups
HS Hold -> Pike Hold off a box -> Plank
DUs -> 45 sec DU practice
