Warm Up:

200 Rope contacts

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Bergener W/U*

WOD:

“CrossFit Total”

3 attempts at 1RM in

Press

Deadlift

Back Squat

For all the lifters out there, this is your day. Remember to evenly split remaining time after w/u for the three lifts. Let folks know they have “x” amount of time to get 3 attempts in. Weight-wise, first attempt should be something in the 85-90-95% range of their 1RM (something you KNOW you can hit), second attempt right at or just slightly above their current 1RM (Something your SHOULD be able to get), and last attempt should be what they hope will be their new 1RM (Something you HOPE to get)

Cool Down:

If it hurts, roll it out.

Warm Up:

200M run w/med ball

10 Air squats w/med ball

10 wall ball shots

Inchworm length of white box

10 kip swings on rings

S/S/S:

Back Squat w/2 sec pause at bottom of knee

5X5

Increase weight ea set

WOD:

4 Rounds:

4 Ring Muscle Ups

12 Cals Ski Erg

8 Alt Pistols

16 Cals on assualt bike (24 on Airdyne)

If there are more athletes than ski ergs, stagger heats. Reason for the cal difference in the assault bike and air dyne is the tension each gives differs.

Scaling:

MUs -> Burpee 2 C2B pull up ->Burpee 2 chin above Pull up -> Burpee to jumping pull up

Pistols -> banded*

For the banded pistol, set at hip height so when you sit back, you’re sitting in the band to assist on the pistol. If that is too easy, set band further down until it becomes challenging

Video Courtesy of: InvictusFitness

Cool Down:

Doorway stretch x 2 min per side

Roll out quads and hams – 30 passes per body part per leg

Warm Up:

10 Cals on Assault or 15 on Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

BB warm up*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from above the knee, squat clean from shin

WOD:

“Bowen”

3 rounds for time of:

Run 800 meters

7 Deadlifts (275/195)

10 Burpee Pull-ups

14 (7 each arm) single arm kettlebell thrusters (53/35)

20 box jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Scaling:

Run -> 1K Row

DLs ->weight as needed(should be able to do 1rst round unbroken)

Burpee Pull Up -> Burpee Jumping Pull up

KB -> as needed

BJ -> 20/16

Cool Down:

Reverse Hyperextensions – 4X15

Banded Bully Stretch – 2 min per side

Warm Up:

50 Single Unders

10 kickers per leg

10 Russian Baby makers*

Duck walk 30’

20 L-leg SUs

20 R-leg SUs

10 push ups

10 arm circles

Barbell w/u*

* Russian Baby Makers – also known as Squat2Stands:

Video Courtesy of: InvictusFitness

S/S/S:

Squat Clean w/2 sec pause at bottom of knee

2×70%, 2×75%, 1X80% +1 Jerk at the end of every set

Based off 1RM from 6Apr

Just like with our other moves this cycle, the pause will be right under the knee. Don’t lose tension once in position.

Video Courtesy of: Catalyst Athletics

WOD:

14 Min EMOM

Odd min – 15 Cal Row

Even Min – 30 Double Unders

For the row, full leg drive and a hard pull at the end every stroke will win the day. On dubs, find a rhythm

Scaling:

DUs -> Attempts through 25 rope contacts -> Penguin Jumps

Cool Down:

Couch stretch x 2 min per side

Heel cord mash x 2 min per side

Warm Up:

400M run

Broad Jump 30’

10 Cherry Pickers

Spiderman lunge 30’

Inchworm 30’

Thoracic high fives x 5 per side

10 kip swings

KB practice

S/S/S:

10 Min to Find Max Height in Box Jump

Rest 5 Min before starting WOD

Video Courtesy of:cfskvideo

Who doesn’t love going for max height on the box jump?! BE safe. Take moderate jumps in height. And here’s something to think of. Going for max height box jump and doing a squat clean employ similar moves. You go from a very powerful hip extension to a very fast drop to the bottom of a squat (with the jump, the quicker you bring your feet up AFTER full extension, the quicker you can land on the box)

WOD:

16 Min AMRAP:

15 Kettlebell Swing (70/53)

10 HSPU

5 Chest2Bar Pull ups

As with other AMRAPS, the key is to keep yourself moving. Don’t come out of the gate too quick or you’ll be sucking wind early.

Scaling:

KB – As needed

HSPU –> 4 Wall Walks per set -> HS to slow negative (do 5 reps per set)

C2B –> Chin Above -> Jumping Pull Up

Cool Down:

Handstand Walk – 5 attempts @ max distance (if you can’t HS Walk, go for Max time unbroken in HS Hold)

10 min mobility work on Neck/T-spine

For those still new at HS walk, here is a good progression to try…

Part 2:

Video Courtesy of: Carl Paoli

Warmup:

200 Rope contacts

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Bergener W/U

S/S/S:

Snatch w/2 sec pause at bottom of knee

2×70%, 2×75%, 1X80%

Based of 1RM from 6Apr

WOD:

For Time:

Ring Dips -3-6-9-12-15

Pull-ups – 15-12-9-6-3

Scaling Options:

Clean weight ->> as needed

Ring Dips -> stationary dips -> box dips

Cool Down:

200M walk

Banded bully stretch x 2 min per side

Warmup:

250M Row

Twisting Lunge 30’

Inchworm 30’

10 push ups

10 kip swings

250M Row

Iron Cross x 5 per side

Scorpion x 5 per side

Dumbbell Warmup

WOD:

CASH IN :Row 400M Run

Then 2 Rounds For Tie

50 – DB Thrusters (35/25)

40 – DB Press (35/25)

30 – DB Front Squat (35/25)

20 – Alt DB Snatch (35/25)

10 – Chest 2 Bar Pull Ups

(20 min cap)

If the Open taught us anything, it taught us to get comfy using DBs in our workouts.

Scaling Options:

Run -> 500M Row

Dumbbell Weight -> As needed

Chest2Bar -> Chin Above Pull Ups -> Ring Rows

Cool Down:

Banded OH stretch x 2 min per side

Roll out quads/IT band

Warmup:

10 Cals on Assault or Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

Barbell Warm Up

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Although we don;t have the multi-grip bar like int he demo, use a regular bar for this movement.  Goal with the 5X5 is you should be putting in a bit of a struggle to get that last rep of each set done.  Add weight accordingly.

WOD:

21-15-9

Power Cleans (165/115)

Cals on bike*

Wall Balls (20/14)

*In the WOD, use either the assault bikes or air dynes.

Scaling Options:

PC -> as needed

Wall Ball -> 14/12

Cool Down:

Couch Stretch x 2 min per side

Tricep mash x 2 min per side

Warm Up:

50 Single Unders

10 kickers per leg

10 Russian Baby makers*

10 cherry pickers

5 back roll to v-sit

20 L-leg SUs

20 R-leg SUs

10 push ups

10 arm circles

20 DU or DU attempts

* Russian Baby Makers – also known as Squat2Stands –

Video Courtesy of: InvictusFitness

WOD:

30 min AMRAP:

25 yd Bear Crawl

20 butterfly sit-ups

25 yd Crab Walk

20 Hand Release Push Ups

25 Double Unders

Key to this one is to keep moving the whole time. Therefore, pace it out.

Scaling:

BF Sit Ups -> Feet anchored

Hand Rel Push ups ->regular push ups -> push ups off a bench

DUs -> Attempts through 25 rope contacts -> Penguin Jumps

Cool Down:

Thread the needle* x 10 per side

Doorway stretch x 2 min per side

Wrist stretch x 1 min per side

Video Courtesy of: Six Physio

Warm Up:

500M Row

10 Bow to Bends

10 back roll to V-sit

10 cherry pickers

Walking kicks 30’

2X10 empty bar RDLs

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X5

Increase weight ea set

This cycle, we will do 2-sec pause at the bottom of the knee on the deadlift. Demo’d here:

Video courtesy of Testosterone Nation

The reason for the pauses are to add time under tension. This will make it so you maintain proper body position with heavier weights. We’ll see this on our DLs, Snatches, Cleans, and Back Squats this cycle. So, with the DLs, pull off the ground and to the bottom of your knee, hold there for a 2-count (one-one thousand, two-one thousand), then finish the lift. I would not do these as touch and go reps in the set. Rather, reset at the bottom of each rep.

WOD:

Every 3 minutes for 15 min:

500m Row Sprint

Rest for remainder of each round

Post fastest time

See if you can PR your 500M row!

Scaling:

If medically, you can’t row, choose either assault bike or ski erg

Cool Down:

Reverser hypers – 4X12 Increase weight ea set

Roll out lats