1 Minute Max Reps, American Kettlebell Swings (53/35)
1 Minute Max Reps, Reverse Lunges (Bodyweight)
1 Minute Max Reps, Goblet Squat (53/35)
1 Minute Rest
Score = Total Reps
There is no break between the minutes, so would suggest getting ready to transition right around when there is 5-10 seconds left per minute…except when doing Goblet Squats. That next minute is rest, so go until the end.
This year, we are doing things just a bit different for our 31 Heroes Challenge. This year, it will only be open to Active Duty, Guard, and Reserve personnel, but we will need judges (safety measures and masks will be provided), so please contact Sherri at the Combat Pt Tent to volunteer. As we get closer, we’ll reveal the WOD, but it WILL be a Team of 2 WOD.
Warmup:
50 Single Unders
10 Bow2Bends
10 Spider-man Lunge
25 Double Unders
10 Thoracic High Fives
Duck Walk 30’
Crab Walk 30’
10 PVC pass thrus
10 PVC OHS
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Our second time hitting Overhead Squat this cycle. Again, the more comfortable you get squatting with weight over your head, the more comfortable the Squat Snatch becomes. The better your Squat Snatch, the more weight you can do in the Squat Snatch, making you overall stronger and more fit! Keep the arms fully locked out, and armpits facing forward throughout this lift. This week, the sets are fewer than the 5X5 week, so look to go heavier!
WOD:
Every 2 Min for 8 Min, complete:
200M Run
Rest 2 Min, then…
Every 2 Min for 8 Min, complete:
75 Double Unders
The goal of this one is each round should be just about an even work-to-rest ratio. If it isn’t even, don’t sweat it. Just stay the course and hit the required number every time. If you end up coming up short in a given round, the next round, scale back.
Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Jumping Pull Ups, Jump to Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows. If doing table rows, practice table rows
WOD:
For Time:
30′ Burpee Broad Jump
25 Box Jump Overs (24/20)
20 Alt Pistols
15 Hand Release Push Ups
10 Burpee Kipping Pull Ups
5 Muscle Ups (Bar or Ring)
10 Burpee Kipping Pull Ups
15 Hand Release Push Ups
20 Alt Pistols
25 Box Jump Overs
30′ Burpee Broad Jump
Video courtesy of Train FTW. Demo of the Burpee to Kipping Pull Up. Follow the set-up and execution mentioned here.
Today is a nice Up-and-down-The-Mountain to finish off the week!
Scaling Options:
Box height -> 20/16 -> as needed
Pistols -> banded* ->to box** (videos courtesy of Invictus Fitness and Max-Level Fitness, respectively)
Burpee Kipping Pull Ups -> Burpee Jumping Pull Up (video courtesy of State of Fitness) -> 10 burpees and 10 ring rows
Muscle Ups -> Burpee to kipping pull up -> Burpee to Jumping Pull Up -> 5 Push ups and 5 ring rows
Prior to WOD, Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Press, Push Press, Push Jerk
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Video courtesy of Rogue Fitness. Our Pulling movement for this cycle will be the Sumo Deadlift. As you see in this video, wind up the hips in set up, then the second the back is flat and the shins touch the bar, lift!
WOD:
15 Min AMRAP:
200M Run
15 Power Cleans (135/95)
10 Jerks (135/95)
On your last Power Clean, feel free to go right into your Jerks. Goal is to do the Jerks unbroken (so you don’t have to do extra cleans getting the weight back up to the shoulders).
Scaling Options:
Run -> 250M row or 1 Min cardio
Bar weight -> 115/80 -> 95/65 -> as needed
Cool Down:
Cherry Picker hold – 2 Min
Video courtesy of PhysicalCompany. For the Cherry Picker or Standing Wide Leg Fold stretch.
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
Pic courtesy of Premier CrossFit
WOD:
“LEGION 8”
8 Rounds For Time
8 Thrusters (75/55)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls (75/55)
8 Handstand Push-Ups
8 Toes-to-Bar
Then 800 M Run
“Legion 8” is a Hero WOD commemorating the lives of the 8 men (Terry, Blake, Emerson, Ryan, Coon, Doc, Caleb, Jimmy) – the soldiers of Company B, 1st Battalion, 8th Cavalry Regiment, 2nd Brigade Combat Team, 1st Cavalry Division (Bravo Company, 1-8) – who died during Operation Iraqi Freedom on June 8, 2007.
“Legion 8” originated in July, 2012 at Premier CrossFit in Tyler, TX primarily initiated by a man named Jeff Morris. Jeff shared his own story that led to the birth of Legion 8. The story of a strong brotherhood, a tight-knit group of brave men who trained together, fought together, and who deployed twice together. And then the heartbreaking story of each of the men who died serving in Baghdad during Operation Iraqi Freedom in 2007. Jeff tells a story of losing friends and brothers and then having to look in the eyes of those left and say, “We have a job to finish here. We have to keep going. We have to see this through.” And they did. For more info on Legion 8, click on the above pic to go to Premier CrossFit’s page.
Burgener Warmup: Videos courtesy of the CrossFit Olympic Weightlifting Certification 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@60%
3@65%
2@70%
Sets start every 3 min
%s Based off 11Mar2020 1RM
Video courtesy of Catalyst Athletics. Our Snatch complex for this cycle will be the 3-position Snatch. 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! 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:
For Time:
200M Suitcase carry Buy-In* (50/35)
then…
24-20-16-12:
Alternating Dumbbell Snatches (50/35)
Dumbbell Goblet Front Squats (50/35)
then…
200M Suitcase Carry Cash-out* (50/35)
*For the suit case carry, carry DB in left hand 100M, then turn around. Carry DB in right hand and go back to the starting point.
Video courtesy of John Rusin. For the Suitcase Carry, keep your torso upright and don’t lean to one side to counter-balance the weight, Keep the core tight to maintain balance.
Pic courtesy of Art Blog. I know these times are still crazy, but stay as active and as safe as you can. Do your part and we’ll be back to normal before you know it.
Warmup:
10 Box Step ups
10 Spider-man Lunge
10 Bow2Bends
6 Box Jumps
50 Single Unders
5 Burpees
Calf Stretch on box – 30 sec per side
5 Min Double under practice
WOD:
EMOM 24:
Min 1 – Max Double Under in 45 sec
Min 2 – Max Burpees in 45 sec
Min 3 – Max Box Jumps (24/20) in 45 Sec
Score = Total Reps
You can think of today as almost a Tabata-Style workout, just instead of 20 sec work/10 sec rest, we’re going 45 sec work/15 sec rest. Highly suggest jotting down your numbers during each rest period, or keep a running total in your head. For the burpees to count, make sure chest and thighs touch the ground at the bottom, stand all the way up and jump and clap at the top. For the box jumps to count, hips and knees need to be fully extended at the top prior to jumping/stepping off.
Scaling Options:
DUs -> No scale. If you don’t have DUs, you get 45 seconds of practice per round
You read that correctly for Double Unders. No scaling for those today. If you do not have DUs, today you will get a total of 8 sets of 45 seconds to practice. I have a feeling we’ll see a lot of first time DUs today!!!
This week, we begin a new Strength Cycle. I know there are still some folks at home. Do your best with what equipment you have. If you need suggestion on alternatives, please reply on our Facebook Posts!
Warmup:
30 Single Unders
20 High Jump Single Unders
20 Double Unders or 5 attempts
10 Pushup2Downward Dog
10 Over and Backs
10 Huggers
Grab light DB
50’ L-arm OH DB walk (see below video in WOD section for demo)
50’ R-Arm OH DB walk
S/S/S:
Strict Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ. Our pressing movement for this cycle will be the Strict Press. Set the feet shoulder distance, knees locked out, ribs tucked in, and elbows down and in front of the bar prior to pressing. Prior to the start of the press, squeeze your butt. This will help keep the legs locked out. Any bounce in the knees makes this a Push Pres, which is not the goal this cycle.
This week, we begin a new Strength Cycle. I know there are still some folks at home. Do your best with what equipment you have. If you need suggestion on alternatives, please reply on our Facebook Posts!
Warmup:
400M jog
10 Twisting Pushups
10 Thread the Needle
10 Alt Toe Touch
10 Spiderman2 Samson Stretch
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 and clean grip, do 5 Good Mornings, 5 Elbow Rotations, 5 RDLs, then perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Press, Push Press, Push Jerk
WOD:
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Power Clean & Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Power Clean & Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Power Clean & Jerks (185/135)
*1 Round of Cindy=5 Pull Ups/10 Push Ups/15 Air Squats
With even amounts of work and rest, aim to go all-out in each 5-minute segment. With each segment, the cardio piece reduces, giving you more time to lift, but the weight increases. Stay strong on your form! For the lighter weights try cycling the C&Js (video courtesy of Prime Movement and Performance)
Scaling Options:
Run -> 750/500/250M Row, respectively -> 3/2/1 Min cardio, respectively
Pull Ups -> Buddha Pull Ups -> Table Rows
Bar weight -> as needed, as long as you increase 3 times in the WOD (first weight used should be roughly 50-60% of your Clean&Jerk 1RM.
This week, we begin a new Strength Cycle. I know there are still some folks at home. Do your best with what equipment you have. If you need suggestion on alternatives, please reply on our Facebook Posts!
Warmup:
2X:
200M run
30’ duck walk
30 Inchworm
Then…
10 Pushup2Downward Dog
10 Squat2Stand
10 Thoracic High Fives
Barbell Warmup: With an empty bar and with a Clean Grip, perform 3 reps of: Dip/shrug, dip/shrug/high elbows, high hang Power Clean, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk
S/S/S:
3-Position Clean (Floor, Below the Knee, above the knee)
3@60%
3@65%
2@70%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based off 11Mar2020 1RM
Video courtesy of Catalyst Athletics. For this cycle, we will do a 3-Position Clean complex. The Squat Clean will come from the floor, right below the knee, and above the knee. Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push).
WOD:
28-21-14-7:
Lateral Barbell Burpees
Power Snatches (115/80)
Ab Mat Sit Ups
With the lateral burpees, you do NOT need to stand all the way up at the top of the burpee. I would actually suggest staying fairly close to bent over (don’t roll your back) to minimize the time to hop over the bar.
Joint Strike CrossFit 