Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Thoracic High Fives

10 Huggers

10 Over & Backs

10 Pushup2downward dog

5 Cobra to hip snap*

10 in-place lunges

Video courtesy of Invictus Fitness.  The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee.  This is more effective than doing a push up and then jumping.  Use the quick SNAP of the hips to get your feet under you quick!

WOD:

“PAINSTORM XXIV”

For Time:

100 meter Run

50 Burpees

200 meter Run

100 Push-Ups

300 meter Run

150 Lunges

400 meter Run

200 Air Squats

300 meter Run

150 Lunges

200 meter Run

100 Push-Ups

100 meter Run

50 Burpees

*60 min time cap

This little bundle of joy showed up in the comments section of CrossFit.com in April of 2007.   The Painstorm WODs are a series of workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland. This one will tax you.  Keep the warmup short and get to work to try to beat the time cap.

Scaling options:

Cut all reps on movements in half.  Leave runs as is if you can run.

Run -> 125M row per 100m run

Cool Down:

Scorpion Hold – Feel in chest – 1 Min per side

Frog Stretch – 2 Min

Video courtesy of Strength Solutions.  Demo of the Frog Stretch.

Little de-load week following our recent strength cycle.  This doesn’t mean it will be an easy week.  Just breaking from the normal strength piece to re-charge!

Warmup:

Grab light KB and Med Ball

200M Jog

10 KB Deadlifts

10 Squat2Stands

10 Russian KB swings

10 Front Squats w/Med Ball

10 Push press to Wall Ball target

10 Wall Ball Shots

Barbell Warmup: 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 in Snatch Grip, High Hang Power Snatch, Power Snatch from above Knee, Power Snatch from mid shin

WOD:

Triple AMRAP!!

AMRAP 5:

Max Wall Ball (20/14)

-Rest 2:00-

AMRAP 5:

Max Russian KB Swing (70/53)

-Rest 2:00-

AMRAP 5:

Max Power Snatch (135/95)

*Score each AMRAP separately

So, with three separate AMRAPs, you can go about this a couple different ways.  You can try to go unbroken as long as possible, catch your breath (might take a while) and go again.  Or, you can do a manageable chunk of reps, take a QUICK breather, then get back on the reps.  Keeping the rest short might work best over the full 5 min

Scaling options:

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

KB weight -> 53/35 -> 35/25 -> As needed

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

Cool Down:

Couch Stretch – 2 Min per side

Leg Bleeds – 3 Min

Warmup:

15 Cal Row

10 Cherry Pickers

10 Iron Cross

10 Scorpion

10 Pushup 2 Downward Dog

10 Huggers

10 Empty bar Sumo Stance & grip RDLs

If doing Sumo Deadlift High Pull in the WOD, SDHP warmup: With an empty bar in Sumo stance with hands thumb-distance apart, perform 5 reps of: Sumo RDL, Sumo Deadlift, Sumo Deadlift w/a fast hip opening, Sumo Deadlift high Pull

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 23Jul2020

Video courtesy of Rogue Fitness.  We conclude re-test week with 5X5 on Sumo Deadlift.  Today, looking for two good heavy singles.  Time to see if the last 9 weeks have paid off.  Things to remember:  1^st, wind up the hips in set up, 2^nd, make sure your back is flat and finally, the second the shins touch the bar, LIFT!!

WOD:

For Time:

Row for Cals*

20-18-16-14-12-10-8-6-4-2

*200M run after every round

If no rower – Do Sumo Deadlift High Pull (95/65) 1 Rep per cal

Best suggestion I can give is attack each round on the rower and then use the run as recovery

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, bar weight -> 75/55 -> as needed

Cool Down:

Roll out lats – 30 passes per side

Back Roll to V-Sit x10 (slow and controlled)

Pic courtesy of FU Barbell.  Truer words have never been spoken.  Every day, you are not competing with anyone but yourself.  Focus on that and block out all the rest.  Have FUN today!!!

Warmup:

250M Row

Spider-man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warm up – See Video below

C&J w/u (before C&J):  Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk   

Videos courtesy of the CrossFit Olympic Lifting Seminar Staff.  Two angles of Sage Burgener hitting the Burgener Warmup.  Do 3 reps of each movement.

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 11Mar2020

Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! Coming off the holidays, your body should be well-rested and ready to MOVE SOME WEIGHT!!!

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

200M run

10 Spiderman Lunge w/twist

10 Pushup2Downward Dog

Grab light KBs

10 KB deadlifts

5 Russian Swings

3 Am KBS

Wall Ball warmup: Grab a Med Ball, and stand in front of a Wall Ball target.  Holding the med ball, perform two rounds (not for time) of: 5 front squats, 5 thrusters, 5 push press to target, 5 wall ball shots   

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

WOD:

AMRAP 30:

400M Run

20 Wallballs (20/14)

15 Kettlebell Swings (53/35)

10 Toes to Bar

30 Sec Rest

If no Wall Ball is available, go either DB or barbell thrusters

Scaling Options:

Run -> 500M Row -> 2 Min Cardio

Med Ball weight -> 14/10

KB weight -> 35/25 -> as needed

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

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 2X1 Min

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Double Unders or 5 attempts

10 Kickers per leg

10 Bow2Bends

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar and in clean grip, perform 5 Reps of: Good mornings, elbow rotations, BTN strict press, strict press from in front, front squat, push press, thrusters

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 17Jul2020

Video courtesy of CrossFit HQ.  Our next re-test will be 5X5 on Strict Press.  Don’t forget, your legs MUST stay locked out through the movement (squeeze the butt to prevent knees from bending).  And make sure you finish with your head through the “window” (formed by your arms).

WOD:

For Time*:

600 Double Unders

*EMOM – 5 Thrusters (95/65)

Start WOD w/5 Thrusters

So, this one will either go super quick, or it will get very difficult very fast.  Go into it knowing you will have at least a few sets of thrusters to do before it is all said and done, so don’t try to get all 600 dubs done in the first minute or so.  Keep a steady pace that will allow you to get right on the bar at the top of every minute to knock out those five thrusters.  Nothing is worse than being too winded t pick up the bar right at the start of the minute.

Scaling Options:

DUs -> 1200 Single Unders

Bar weight -> 75/55 -> as needed

Cool Down:

Overhead Wall Stretch – 2 Min

Video courtesy of SSPT

Calf Stretch – 2X1 Min per side

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