RE-TEST WEEK!!

Warmup:

Jog 30’ and back x 4

Twisting lunge 30’

Walking kicks 30’

Side lunge 30’ and back

Inchworm 30’

10 PVC pass thrus

10 PVC around the world

10 PVC OHS

Pull up warmup: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 3-5 Strict Pull Ups, 5 kipping pull ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 13Jul2020

Video courtesy of Catalyst Athletics.  Re-test week kicks off with Overhead Squats!  We re-test the 5X5 we did on 13Jul to see how far we have come.  At this point, you should be way more confident in keeping a stable OH position.  Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.

WOD:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:

The first 8 intervals are Pull Ups

The second 8 intervals are Push Ups

The third 8 intervals are Sit Ups

The last 8 intervals are Air Squats

There is no rest between exercises

Score = Total Reps

A classic CrossFit bodyweight WOD.  The good news: You only work for 20 seconds at a time!  The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so.  Otherwise the later rounds will be very low reps.  Your goal should be to hit the same number of reps each round for a given movement.  So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round.  Also, keep a running total in your head as the WOD goes on.  That way, you’ll know your score at the end.

Scaling Options:

Pull Ups -> Buddha Pull Ups* -> Ring Rows -> Table Rows**

Push Ups -> Off a bench

Sit Ups -> Feet anchored

Air Squats -> To depth

Videos courtesy of NotKrisRoe and Andrew Heming, respectively.  Demos for both the Buddha Pull Up and the Table Row

Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Scorpion Hold – 1 Min per side (feel it in the pec)

Pic courtesy of MWR

Warmup:

15 Cal Row

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

10 Cal Row

30 Double Unders

10 Push up to downward dog

Pull up warmup: 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.  If doing table rows, practice table rows

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean

WOD:

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170/120)

11 HSPUs

11 KB Swings (70 /53)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row  or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. 

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Scaling Options:

If no rower – 66 SDHP at 95/65, or run both times

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> buddha pull up -> ring row -> table row

HSPU -> Pike Push Ups

T2B -> Kipping Knee Raise -> Laying Toe2Bar

Run -> 3 Mile Assault Bike

Cool Down:

Roll out lats – 30 passes per side

Calf stretch on rig – 2 min per side

Warmup:

2X:

10 Cal Row

5 Push ups

5 Hand Release Push ups

30 Single unders

Then…

Barbell warmup: Grab an empty barbell, perform 5 reps of: Good mornings, Elbow rotations, strict press, push press, push jerk

If doing SDHP, barbell w/u 2: If doing Sumo Deadlift High Pulls, with an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull

S/S/S:

15 Min to Build up to

Heavy 3 rep Push Jerk

Video courtesy of Rogue Fitness.  Three words for today: Jump – Punch – Land. Remember those when doing Push Jerk today.  Looking to hit a heavy set of 3, so hold onto that bar.  FI you have a rack handy, take the bar out of the rack.  If not, clean the weight up to the shoulders.

WOD:

EMOM 16:

Odd: 45 Sec Max Calorie Row

Even: 10 Hand Release Push-ups + 20 Double Unders

*If no rower, then Max Sumo Deadlift High Pull @ 95/65

These EMOMs should be mini-sprints for you.  The first one should be all-out effort or 45 seconds, then the even minutes are move quick to get more rest.

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling Options:

If doing SDHP ->75/55

DUs -> 40 Single Unders

Cool Down:

Roll out hamstrings and calves – 1 Min per side

Overhead Wall Stretch – 2 Min  

Video courtesy of SSPT.

Warmup:

200M run

10 Spider-man Lunge w/twist

10 Pushup2Downward Dog

Grab light Dumbbells

10 DB deadlifts

5 Push Ups on top of DBs

5 Cobra to Hip snaps on DBs

3 Devil’s Press

Toe2Bar warmup: On rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

24 Min AMRAP:

200M Run

5 Devil’s Press (50/35)

10 Bodyweight Lunges

15 Toe2Bar

30 Sec Rest

While today brings back one of our favorite movements, the Devil’s Press, I think the LIMFAC on today will be your Toes2Bar.  For that, I give you two words to remember. “Manageable Chunks”.  IF your grip starts to give out, drop off the bar, and shake out the arms, then jump back up.  Hitting failure in T2Bs will make recovery take longer.  Jump off before you get that point to give a quick recovery.

Scaling Options:

Run -> 250M Row -> 1 Min Cardio

DB weight -> 35/25 -> as needed

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

Cool Down:

Scorpion Hold – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

10 Kickers per leg

10 Bow2Bends

10 Cherry Pickers

10 Alt Toe Touch

5 Cobra to Hip Snap*

10 Huggers

10 Over & Backs

Pull up warm up: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 5 pull ups, 3 burpee to kipping pull up**

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean

Video courtesy of Invictus Fitness.  Demo for the cobra to Hip Snap.  I wonder what movement the WOD will have today….

Video courtesy of Train FTW.  Demo for the Burpee to Kipping Pull up

S/S/S:

Every 2 Min for 14 Min:

2 Hang Power Cleans

Increase weight ea set

Video courtesy of CrossFit HQ.  Today we’ll take the first part of class to work some hang power cleans.  You’ll get two reps every set, with the goal of climbing in weight each set for a total of 7 sets. Focus on a violent hip extension to get the bar to move FAST, and then a good catch position, with elbows high.

WOD:

3 Rounds:

35 KB Swings (53/35)

25 Ab Mat Sit Ups

15 Burpee Kipping Pull Ups

18 Min Time Cap

Scaling Options:

KB weight -> 35/25 -> as needed

Ab Mat Sit Up -> Feet Anchored

Burpee Kipping Pull Ups -> Burpee to Jumping Pull Up

Video courtesy of State of Fitness.  Demo of the Burpee to Jumping Pull Up

Cool Down:

Barbell Forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

Cobra Pose – 2X 1 Min (take 20 sec breaks between minutes)

Pic courtesy of CVTC.  The Combat Pt tent is close today for Labor Day.  We apologize for any inconvenience

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 Twisting Push Ups

10 Air Squats

3 Wall Walks to 10 sec Handstand Hold

Pull up warm up: 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.  If doing table rows, practice table rows

S/S/S:

EMOM 12:

Min 1 – 30 Sec L-Sit Hold

Min 2 – 30 Sec Dead Hang on Pull Up bar

Min 3 – 30 Sec Handstand Hold

Video courtesy of CrossFit HQ.  Some tips and variation for L-Sits.  Today, prefer we go either on parallettes or stacks of plates.

WOD:

For Time:

50 Air Squats

40 Push Ups

30 Pull Ups

20 Burpees

30 Pull Ups

40 Push Ups

50 Air Squats

Scaling Options:

Air Squats -> to depth

Push Ups -> off bench

Pull Ups -> Buddha Pull Ups* -> Table Rows**

Videos courtesy of NotKrisRoe and Andrew Heming, respectively.  Demos for the Buddha Pull Up and the Table Row.

Cool Down:

Roll out lats – 1 Min per side

Pigeon Pose -1 Min per side

Warmup:

10 Kickers per leg

10 Bow2Bends

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

Grab light DB

5 DB deadlifts per side

5 DB high pull per side

10 DB push press per side

8 Alt DB snatch

5 DB Floor Press per side

If doing SDHP, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull

S/S/S:

Sumo Deadlift

5, 3, 2, 1, 1

Increase weight ea set

Video courtesy of Rogue Fitness.  Our fourth time hitting our Pulling movement for this cycle will be the Sumo Deadlift.  Today, looking for two good heavy singles.  If you hit a new 1RM, cool, but looking more for perfect form with a heavy weight.

WOD:

EMOM for 4 Min:

12/9 Cal Row

EMOM for 4 Min:

10 Alt DB Snatch (50/35)

EMOM for 4 Min:

12/9 Cal Row

EMOM for 4 Min:

10 DB Floor Press (50/35)

Score = Successful Rounds

*No breaks between EMOMs

If no rower – Sumo Deadlift High Pull (95/65) 1 rep per Calorie

So, no breaks between EMOMs, so when you finish the 4^th round of the rowing, the next minute, you go right into the 1^st round of DB Snatch.  Then after the 4th round of DB Snatch, the next min starts the third EMOM (rowing again), and after the 4th round of that EMOM, the next minute will start the first round of the final EMOM (Floor Press).

Video courtesy of The Power Athlete.  Second week hitting Dumbbell Floor Press. Remember, do NOT slam the elbows into the ground.  No one wants a broken arm.

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling Options:

DB weight -> 35/25 -> as needed

If doing SDHP -> 75/55 -> as needed

Cool Down:

Iron Cross Hold – 1 Min per side

Scorpion Hold – 1 Min per side (feel stretch in pec)

Warmup:

400M run

10 Spider-man Lunge w/twist

10 Pushup2Downward Dog

5 Cobra to Hip Snap*

Grab light KB

10KB deadlifts

10 Russian KB Swings

10 Goblet Squats

Saddle Pose – 1 Min

Video courtesy of Invictus Fitness.  For the Cobra to Hip Snap, watch this video.  Why is this so important?  The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders.  Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster

WOD:

For Time:

800M Run

Directly Into…

3 Rounds:

21 Russian KB Swings (70/53)

15 Lateral Burpee Over KB

9 KB Goblet Squats (70/53)

Directly Into…

800M Run

Video courtesy of CrossFit HQ.  Some pointers on the Russian Swings.  Really focus on hinging at the hip, and then using the hip to move the weight.  The arms are just along for the ride.

Video courtesy of Jennie Lachapelle.  Demo of the Burpee over KB.  JUMP over the KB handle on these.

Scaling Options:

Run -> 1K Row -> 4 Min Cardio

KB -> 53/35 -> 35/25 -> as needed

Burpee over KB -> step over instead of hop

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

50 Single unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 attempts

30’ Duck Walk

30’ Crab Walk

10 Huggers

10 Over & Backs

3 Wall Walks

Toe-2-bar w/u: If doing Toe2Bar, perform 5 reps of each movement on a pull up bar: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Strict Toe2Bar, Kipping Toe2Bar.  If doing laying Toe2Bar or V-Ups, practice the move   

Burgener Warmup:  Videos courtesy of the CrossFit Weightlifting Seminar Staff.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@75%

2@80%

2@85%

Sets start every 4 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our fourth time hitting out Snatch complex for this cycle.  Again, we’ll be taking off from the floor, below the knee, and above the knee.  The goal is to hold onto the bar through the entire complex before letting go.  USE the hook grip!  The %s go up from last time, but reps go down, so the time per round stays at 4 Min.  I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS

WOD:

AMRAP 15:

30 Double Unders

15 Handstand Push Ups

30 Double Unders

15 Toes to Bar

Scaling Options:

DUs -> 30 Penguin Hops -> 75 Single Unders -> 75 Bunny Hops

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups

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

Cool Down:

Calf Stretch on rig or wall – 1 Min per side

Downward Dog hold – 2X 1 Min (take 20 sec break between minutes)