Pic courtesy of Destination Madison.  The 2019 CrossFit Games have come and gone.  What was your favorite event?  What was the biggest surprise?  Post a comment on our Facebook page!

S/S/S:

2-Second Pause Clean at Knee ( +1 Jerk at the end of ea set)

3@60%

3@65%

2@70%

Sets start every 2 min

 %s Based off 31Jul 1RM

Video courtesy of Catalyst Athletics.  Today starts the new cycle of strength!  For our clean variation this cycle, we will do a 2-second pause at the knee.  During the pause, do NOT lose tension!  Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!

WOD:

30-20-10:

Cal on Assault Bike

Cal on Ski Erg

*200M Run after every round

So, today, you’ll knock out 30 cals on the Assault Bike, then 30 Cals on the Ski Erg, then run 200M, then 20 Cals on the Assault Bike, then 20 Cals on the Ski Erg, then 200M run, then 10 Cals on Assault Bike, then 10 Cals on the Ski Erg, and finish with a 200M run.  Keep a steady pace on the early round and try to pick up the pace in the later rounds.

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 min per side

Thread the needle – 1 min hold per side

Pic courtesy of AthleticMuscle.net.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

This WOD is in honor of these fallen Heroes.

WOD:

“31 Heroes”

Partner WOD

31 Min AMRAP:

8 Thrusters

6 Rope Climbs (12 Ft)

11 Box Jumps (30/24)

Partner one starts with Thrusters.  Partner 2 begins a 400M run w/a sandbag (40/20).  When partner 2 returns from the run, partner 1 grabs the sandbag and begins 400M run, while partner 2 continues the workout where partner 1 left off.  Partners continue to switch off throughout the duration of the WOD.

Thruster Weight:

Elite – 155/105

Advanced – 135/95

Scaled 1 – 115/85

Scaled-2 – 95/65

Scaling Options:

Thrusters -> If below scale 2, as needed

Rope Climbs 2X rope walks

Box Jumps ->26/22 -> 24/20

Sandbag -> as needed

Cool Down:

Roll out forearms

Pigeon pose – 2 min per leg

Roll out back

S/S/S:

Floor Press

5X5

Increase weight ea set

Compare to 11June2019

Video courtesy of CrossFit HQ.  Today we get to see if the last 9 weeks paid off.  Time to re-test our 5X5 on Floor Press!  The goal is you can go heavier per set compared to 11June2019.  If you have done each rep progression this cycle, you should knock it out of the park!

WOD:

For Time:

100/75 Cal Ski Erg Buy-In

Then…

63-45-27:

American Kettlebell Swings (53/35)

Double Unders

The Buy-In will likely blow up your arms and shoulders, so give them a good shake out before you pick up the Kettlebell.  Remember, with American KB Swing, get the Arms fully locked out overhead.

Scaling Options:

Ski Erg -> Assault Bike

Double Unders -> 2X Single Unders

KB weight -> 35/25-> as needed

Cool Down:

Banded Overhead Stretch – 2 min per side

Banded tricep stretch – 1 min per side

Pci courtesy of Huffington Post.

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!

WOD:

20 Min to est 1RM Snatch

then

20 Min to est 1RM Clean & Jerk

Compare to 22May2019

Cool Down:

Pigeon Pose – 2 min per side

Banded OH stretch – 2 min per side

WOD:

20 Minute EMOM:

Min 1: 200 Meter Run

Min 2: 1 Round of Cindy

*Try to hold on as long as you can! If you fall behind, then it turns into an AMRAP for the remainder of the time.

1RD of Cindy = 5 Pullups,10 Pushups, 15 Air Squats

This may not look like much on paper, but trust me, you might have 5-10 seconds break per minute if you keep a fast pace.  If your engine runs slow, and you hit a minute where you can’t complete the work in that given minute, then switch to making the remainder of the WOD an AMRAP.  In the comments on our FB page, put how far you got before it turned into an AMRAP.  If you made it all the way through with keeping it an EMOM, post that as well!

Scaling Options:

Run-> 250M Row

Pull Ups -> Buddha Pull Ups

Push Ups -> Off bench

Air Squat -> to depth

Cool Down:

Calf Stretch on Rig – 2 min per side

Doorway Stretch – 1 min per side

Get your partner now for this Friday’s 31 Hero Challenge!  We will run heats from 0600-0900, so show up and show out!  For more info on the 31 Heroes WOD, and who it is for, click on the above pic…

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 5June2019

Video courtesy of Rogue Fitness.  Today we get to see if the last 9 weeks paid off.  Time to re-test our 5X5 on Sumo Deadlift!  The goal is you can go heavier per set compared to 5June2019.  If you have done each rep progression this cycle, you should knock it out of the park!

WOD:

AMRAP 18:

250M Row

15 Ab Mat Sit Ups

12 Sumo Deadlift High Pull (95/65)

9 Toe2Bars

Good, steady pace wins the race today.  So, for the Sumo Deadlift High Pull, look to move much faster per rep than you did with the Sumo Deadlift (below video courtesy of WODStar).

Scaling Options:

Ab mat Sit Up -> Feet Anchored

Bar weight -> 75/55 -> as needed

Toe2Bar -> Hanging Knee Raise->Laying Toe2Bar

Video courtesy of Digital Barbell.  Quick demo on Laying Toe2Bar

Cool Down:

Leg Bleeds with legs out wide – 3 min

Back Roll to V-sit- 2 x 10 (slow and controlled)

WOD:

In 45 Min, Finish:

1000M Row

800M Run

400M Ski Erg

20 Cal Assault Bike

400M Ski Erg

800M Run

1000M Row

Scaling Options:

Run -> .7 Mile on Assault Bike

Cool Down:

Tabata Roll out – 20 sec rolling, 10 sec rest – do entire body.  Move from one body part to the other during rest.

S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatch

3@75%

2@80%

2@85%

Sets start every 3 min

%s Based off 22May 1RM

Videos courtesy of The Shrugged Collective.  Last time hitting our Snatch Complex before we re-test our 1RM.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (seen in video one).  You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in video two).  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 one last time this week.  Make each rep perfect!

WOD:

“Elizabeth”

21-15-9:

Squat Cleans (135/95)

Ring Dips

Compare to 7Apr2017

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> 75/55 -> as needed

Ring Dips -> Stationary Dips -> Box Dips

Cool Down:

Couch Stretch – 3 min per leg

Tricep mash on bar – 1 min per side

S/S/S:

8 Min to attempt Max unbroken Double Unders

Video courtesy of CrossFit Park City.  Chris Spealler with some good tips on efficiency in the movement.

WOD:

6 Rounds:

12 Alt DB Snatch (50/35)

25 Ab Mat Sit Ups

50 Double Unders

Video courtesy of CompTrain Masters.  Steady movement will win the day on this one.  A good time saver is having as smooth transition on the Alternating DB Snatch.

Scaling Options:

DB weight -> 35/20 -> as needed

Ab mat SUs -> Feet Anchored

DUS -> 150 Sus -> DU attempts through 75 rope contacts -> 50 Penguin Hops

Cool Down:

Calf Stretch on Rig – 2 Min per side

Cobra pose – 2 min

S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.  Last time time hitting the Floor Press this cycle before we re-test our 5X5.  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 high reps in the sets, looking for muscular endurance today.  But, still make sure you climb in weight every set!.

WOD:

18 Min AMRAP*:

10 Devil’s Press (50/35)

400M Run

15 Russian KB Swing (70/53)

*1 Min rest after every round

Video courtesy of CrossFit Federal Hill.  So, the Devil’s Press is most likely going to be a new movement to most of you.  It combines a DB burpee with a fast, double DB Ground to OH in one movement.  Most folks treat the G2OH as either a KB Swing-like, or a double DB snatch.

Scaling Options:

DB weight -> 35/20 -> as needed

Run -> 500M row

KB weight -> 53/35 -> 35/26 -> as needed

Cool Down:

Iron Cross x 10 (slow)

Hold Scorpion stretch –30 sec per side x2