WOD:

Station work:

At each station, perform 2 Min work, (1 Min rest between stations) …

-Double Unders

-40′ Sled Push (4 – 45# plates for Men, 2 – 45# plates for women)

-Plank Hold on forearms (1 rep for every 20 sec held)

Complete each station 3 times.

Score = total reps

So, you will do two minutes of work at each station, then have a one-minute rest to transition to the next station.  You score will be total reps.  For the sled push, every 40’ increment completed is 1 rep.  For the plank, you get 1 rep for every 20 seconds you hold the plank (so the max you can get in the 2 min is 6).

Scaling Options:

DUs -> no scale, consider it 2 min of DU practice

Sled push weight -> as needed

Cool Down:

Calf stretch on rig – 2 min per side

Cobra pose – 2 min

S/S/S:

Floor Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting the Floor Press this cycle.  This is an awesome Bench variation if you are in a gym with limited numbers of benches.  Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you.  Let the elbows drop straight down (not at an angle), and keep the but planted at all times.  You can have the legs completely straight, or bend the knees so your feet are flat on the ground.  Either team up and have your partner deadlift the bar into position every set, or do these out of the rack.  With the reps going down this week, aim to go heavier per set compared to the 3X5 week.

WOD:

3 Rounds:

400M Run

35 Push Ups

200M Run

15 Burpee Kipping Pull Ups

Video courtesy of CrossFit FBC.  Quick demo on a burpee kipping pull up.  Goal of today is to keep moving throughout the whole WOD.

Scaling Options:

Run -> 500 and 250M row, respectively

Pushups -> off bench

Burpee Kipping pull ups      -> Burpee jumping pull ups* -> Burpee to Buddha Pull Up

For Burpee Jumping Pull up (video courtesy of trinity-fitness.org )

Cool Down:

Doorway Stretch – 2 min per side

Heel cord mash – 2 min per side

WELCOME BACK FROM A LONG WEEKEND!  WHAT BETTER WAY TO COME BACK THAN WITH 3 MINI WODS?!!

WOD:

AMRAP 10:

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)

5 Min Rest, then…

21-15-9:

Power Cleans (135/95)

Russian KB Swing (70/53)

3 Min Rest, then…

12-9-6:

Push Press (135/95)

Goblet Squat (70/53)

So, everyone will be on the same clock for the AMRAP, and the rest.  Once you start the 21-15-9, that’s when you are watching the clock for yourself.  Once you finish the 21-15-9, look at the clock.  Whatever time it says, add three minutes, and that is when you will begin the 12-9-6 portion.  WOD is two separate scores.  The AMRAP is score 1 (only count wall ball shots).  Score two is the time it takes you to finish both the 21-15-9 and the 12-9-6 (don’t include the rest times)

Scaling Options:

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

Deadlift -> 185/130 -> 155/110 -> 135/95 -> as needed

PCs & PP weight -> 115/80 -> 95/65 -> as needed

KB weight -> 50/35 ->35/25 -> as needed

Cool Down:

Iron Cross (slow & controlled) x 20

Couch Stretch – 2 min per side

S/S/S:

Overhead Squats

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Our third go at Overhead Squat this cycle.  Keep your core tight throughout, and keep the shoulders activated the whole time! Rets decrease this time so aim for going heavier per set compared to the 3X5 week.

WOD:

42-30-18:

Ski Erg (Cals)

Assault Bike (Cals)

Cool Down:

Banded Bully Stretch – 2 min per side

Couch Stretch – 2 min per side

Pic courtesy of CrossFit AllStar.  What better way to prep for the good food you’re gonna eat at the cookout, than by coming in with a buddy and knocking out this patriotic WOD!

WOD:

“Stars and Stripes”

Partner WOD ( Only one partner working at a time )

4RFT:

50 Cleans (power or full) 135/95

50 box jumps (24/20)

500m row

50 V-ups

Happy 4^th of July!  Workout courtesy of Bikini Athlete and CrossFit Trainer, Mieke Oostveen. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…”  Reps can be broken up however the team wants.  Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).

Scaling Options:

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

Box height -> 20/16

V-ups -> Leg bent V-ups ->Ab mat sit ups

Cool Down:

Roll out forearms – 2 min

Roll out t-spine – 30 passes

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Sumo Deadlifts this cycle!  With the reps lower per set, time to increase the weight even more this time around!

WOD:

EMOM For 20 Min:

Min 1 – 12 Sumo Deadlift High Pulls (95/65)

Min 2 – 10 Pull Ups

Min 3 – 8 Hang Power Snatch (95/65)

Min 4 – 6 Bar Facing Burpees

Video courtesy of WODStar.  Quick demo on the Sumo Deadlift High Pull.  Big thin to remember, on the way down, do not let your back round.

Scaling Options:

Bar weight -> 75/55 -> as needed (or 115/80 for Elite)

Pull Ups -> Buddha Pull Ups  (or Chest2Bar for Elite)

Cool Down:

Banded hamstring stretch – 1 min per side

Video courtesy of Team 4KOR.  Quick demo of the banded hamstring stretch.  After a day like today, you NEED to do these!

Back Extensions – 2X 15

REMINDER: The Combat PT Tent is on Holiday hours this Thursday, the 4th of July, so no scheduled class, BUT, we will publish a Partner WOD for that day, so please come in!  Bring a friend!

WOD:

30-25-20-15-10:

Russian Kettlebell Swings (70/53)

Ab-Mat Sit-ups

40’ Shuttle Sprints

For the Shuttle, Sprints, mark off a 40’ area so you have the two end points per sprint.  As your foot passes the end point on each sprint, reach down and touch the ground before you turn and start your next sprint.  Yes, the first round you will do 30 of the 40’ sprints, so have a good take-off so you get to the other end as fast as possible.

Scaling Options:

KB Weight -> 53/35 -> 35/26 -> As needed

Ab mat sit up -> feet anchored

Shuttle Sprints (cals on rower)

Cool Down:

Cobra to Downward Dog – 20 (slow and controlled)

Heel cord mash – 2 min per side

S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Clean Complex, which consists of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean.  Hold onto the bar throughout the complex.  %s Stay the same as last time, but the reps go up, so we will give you 3 min per set this time around. Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex

WOD:

15 Min AMRAP:

10 HSPUs

10 Burpee Box Jumps (24/20)

10 Walking Lunges (per leg)

Scaling Options:

HSPUs -> Pike Push Ups -> Hand Rel Push Ups (or Deficit HSPUs for Elite, 45# plate under each hand)

Box Height -> 20/16 -> as needed

Cool Down:

Thread the Needle (hold bottom position) – 1 Min per side

Pigeon Pose on box – 2 min per side

WOD:

EMOM for 24:

Min 1 – 3 Hang Power Cleans (Climbing)

Min 2 – 10 American KBS (70/53)

Min 3 – 15 Wall Balls (20/14)

For the Hang Power Cleans, the goal is to increase weight every time you hit these.  The amount you jump will be up to you.  Don’t sacrifice good form for heavier weights though.  Every rep should be perfect!  As with any EMOM, any time left over is rest.  Use that rest time to change out weights.

Scaling Options:

KB weight -> 53/35 -> 35/20 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Leg bleeds – 3 min

Back Extensions – 2X 12

Video courtesy of Rouge Fitness

S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 2 min

Based of 22May 1RM

Videos courtesy of Shrugged Collective.  Second time hitting our Snatch Complex.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (seen in first video).  You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in second video).  If you can hold onto the bar through the whole complex, great!  If you need to drop, do it between the Power Snatch and Hang Snatches.  The %s go up, so dig deep!

WOD:

3 Rounds For Time:

20 Alt. Dumbbell Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

45 Double Unders

With the Burpee Box Jump Overs, you do not need to fully open the hip at the top.  Just get on the box, and get over.

Scaling Options:

DB weight -> 35/20 -> as needed

Box height -> 20/16 -> as needed

DUS -> attempts through 60 rope contacts -> 90 SUs -> 45 penguin hops

Cool Down:

Pigeon Pose on box – 2 min per side

Calf stretch on rig – 2 min per side