PROGRAMMING NOTE:  We will do a 9/11 Memorial WOD this Wednesday

Warmup:

10 Air Squats

10 Bow2Bends

10 Spider-Man Lunge w/twist

5 Light Dual DB deadlifts

5 Dual DB Hang Power Cleans

5 Dual DB Front Squats

5 Dual DB Push Press

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, Front Squat, high hang Squat Clean, hang Squat Clean, Power Clean from mid-shin

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

0:00-04:00 – 2 sets @65%

04:00-8:00 – 2 sets @70%

8:00-12:00 – 1 sets @75%

%s Based on 29May 1RM

Video courtesy of Collin Meeves.

Second time hitting our Clean Complex this cycle.  Again, with the low hang, focus on pushing the knees out of the way (do NOT lock them back, rather screw the feet in so the knees move out of the way) and keeping the bar in as straight a path as possible.

WOD:

EMOM 12:

5 Dual DB Deadlifts (50/35)

5 Dual DB Hang Squat Cleans

5 Dual DB Thrusters

Videos courtesy of CrossFit HQ.

On the Dual DB deadlifts, only one head per DB needs to make contact with the ground.  Your goal should be once you complete the 5^th DL, after you stand all the way up, go right into the hang squat cleans.  On your last Squat Clean, keep the DBs on the shoulder and go right to the Thrusters.  This will get spicy quick!  Don’t stress if the rest time gets smaller and smaller.  Keep your movements perfect and you’ll get through!

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE:70/50)

Cool Down:

Couch Stretch – 1 Min per side

Figure 4 Wall Stretch – 2 Min per side

Warmup:

3 Rounds of “Rowling”  – see video below, courtesy of Train FTW

Penalty moves per round:

Rnd 1 – Pushup2Down Dog

Rnd 2 – Cherry Pickers

Rnd 3 – Burpees

then…

5 Back roll to V-sit

WOD:

For Time:

5K Row

Compare to 20210607

Video courtesy of CrossFit HQ.Every so often we need to hit certain benchmarks to see if our fitness is improving.  Sometimes these benchmarks are quicker WODs, sometimes, they are more long-distance stuff.  Today goes into the longer realm.  Shoot for a sub-25 Min. if this is your first time doing this one.  If you have a 5K on record, aim to beat it.

Cool Down:

Cross-body Lat Stretch – 1 min per side

Roll out T-Spine and hamstrings – 30 passes

Warmup:

1:00 Row

10 Cherry Pickers

10 Bow2Bends

10 Cobra To Down Dog

5 Cobra to Hip Snap

5 Back Roll 2 V-Sit

5 KB deadlifts

5 Sumo KB Deadlifts

5 KB Sumo Deadlift High Pull

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.

We move on to our 3X5 week on deadlifts.  Like we’ve done in the past, your goal should be to go heavier per set than you did on the 5X5 week.  Let’s get heavy!

WOD:

21-15-9:

KB Sumo Deadlift High Pull (70/55)

Burpee over KB

Toe2Bar

Videos courtesy of Train FTW and Functional Bodybuilding, respectively.

Rely on moving the KB with your hips more than your arms in the Sumo Deadlift High Pull.  This way, your arms and grip are not worn out while doing your Toe2Bars.

Scaling Options:

KB weight -> 55/35 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Jump Rope

10 Hollow Rocks

10 Push Up to Down Dog

10 Bow to Bends

10 light Dual DB Bent over row

5 Dual DB Push Press

5 Dual DB Snatch

WOD:

EMOM 30:

Min 1 – 45 Double Unders

Min 2 – 36-sec Hollow Hold

Min 3 – 20 Deficit Push Ups (on top of DBs)

Min 4 – 16 Renegade Rows (50/35)

Min 5 – 8 Dual DB Snatch (50/35)

Videos courtesy of Functional Bodybuilding, Performance Chiro, and Mayhem Athlete, respectively.  Quick demos of Deficit Push ups, Renegade Rows, and Dual DB Snatch.

The goal in each minute is proficiency through the reps.  None of the rep counts are to the point where you need to sprint.  Keep steady pace and focus on proper form

Scaling Options:

Dubs -> 90 Single Unders

Hollow hold -> knee tuck hollow hold

Deficit Push Ups -> Regular Push Ups -> push-ups off box

DB weight -> 35/25 -> as needed (ELITE:70/50)

Cool Down:

30 Calf Pedals in Down Dog

Scorpion Stretch – 1 min per side

Warmup:

High Knees 30’ and back

Butt Kickers 30’ and back

Side Shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

10 PVC Pass thrus

10 PVC OHS

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

Snatch Complex:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00-4:00, do 2 sets @65%

4:00-8:00, do 2 sets @70%

8:00-12:00 do 1 set @75%

%s Based on 7Aug 1RM

Video courtesy of Diablo CrossFit.

Second run of our current Snatch Complex this cycle. Use these reps of low hang to get comfortable moving your knees out of the way both as the bar comes up and when you lower it down.

WOD:

12 Min AMRAP:

100M Sprint

8 Hang Power Cleans (115/80)

Goal – 8+ Rounds

Video courtesy of Train FTW.

Try to maintain about 30 seconds of running, 15-second transition to the barbell, 30 seconds for the hang power cleans, about 5-10 seconds to catch your breath, then back to the run.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 155/110)

Cool Down:

Pigeon Pose – 1 min per side

Barbell forearm mash – 1 Min per side

Pic courtesy of Pennsylvania Capital-Star.  The Combat Pt Tent will be closed to day in observance of Labor Day, but that doesn’t mean you can’t get a WOD in.  Today’s can be done on the pull up bars by the track.

Warmup:

3 Rounds:

5 Inchworm push ups

10 Spider-Man Lunges

15 Air Squats

8 Kip Swings

then…

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

“Angie”

For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Complete all reps of each exercise before moving to the next.

Compare to 20220518

Time Cap 20 Min

Video courtesy of CrossFit HQ.

Not only do we want to re-test this benchmark, but also today is a great time to work rep cycling (stringing more and more reps together).  Learn to find a good rhythm on the movement rather than sprinting through the reps.

Scaling Options:

Pull ups -> Buddha Rows -> Ring Rows

Chest2Bar -> chin above pull ups

Push Ups -> push up off bench

Sit-ups -> feet anchored

Air Squats -> to depth

Cool Down:

Kneeling lat stretch – 1 Min per side

Tricep stretch on pole or wall – 1 min per arm

Video courtesy of Fitness Pain Free

Warmup:

200M run

10 Inchworm Push Ups

10 Squat2Stands

10 Thoracic High Fives

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 light KB deadlifts

5 KB Russian Swings

Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks (see video below, courtesy of Catalyst Athletics).

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

0:00-03:00 – 2 sets @60%

03:00-6:00 – 2 sets @65%

6:00-9:00 – 1 sets @70%

Use % from 29May C&J 1RM

Video courtesy of Fort Collins CrossFit. Our Pressing variation this cycle will be a complex that introduces the use of a Jerk Drive.  See it in the above video, but basically, think of making that bar weightless for a split second.

WOD:

AMRAP 15:

30 Russian KB Swings (55/35)

20 Dual DB Push Press (35/25)

10 Dual DB Burpee Deadlifts (35/25)

Video courtesy of OPEX Athletics.

The Dumbbell Burpee Deadlift is similar to the Devil’s Press minus going overhead.  As with any AMRAP, keep a steady pace so you can move the while time.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Iron Cross – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

High knees 30’

Butt Kickers 30’

A-Skip* 30’

B-Skip 30’

10 reps of 1¼ Air Squats – see video below, courtesy of Functional Bodybuilding

10 Box Step Ups

5 Pike Push Ups off box

10 Scap Pull Ups

5 Kipping Knee Raise

5 Strict Toe2Bar

WOD:

4 Rounds:

10 Handstand Push Ups

20 Toe2Bar

30 Box Jumps (24”/20”)

40 Air Squats

500M Run

Video courtesy of OPEX Athletics.

Some good ol’ grunt work today.  Manageable reps per movement, just have to keep moving.  To save your Achillies Tendon, highly suggest you step down on the box jumps rather than hop down.

Scaling Options:

HSPUs -> Pike Push-ups off box -> Pike push-ups off floor -> high kneel DB press (ELITE: Deficit HSPUs)

Toe2Bar -> Kipping Knee Raise -> V-Ups

Box height -> 20/14 -> as needed

Run -> 625M Row

Cool Down:

Pigeon Pose on box – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

1:00 Echo bike

Duck walk 30’

Inchworm 30’

Side lunge 30’ and back

1:00 Echo Bike

On rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Strict Pull ups or Ring Rows, Kipping Pull Ups or Ring Rows

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat version this cycle will be our 2-second Pause Back Squat.  Make sure you keep tension during the hold at the bottom.  The goal of this is your overall Back Squat form will improve.

WOD:

For Time:

50 Wall Balls (20/14)

40/32 Cal Bike

30 Pull Ups

Time Cap: 13 Min

Video courtesy of MisFit Athletics.

We’ll be hitting a mini-chipper today.  Since you only have to go through the Wall Balls once, do you try to go unbroken?  Bold choice, but don’t forget, you’ll be going right into a big bike piece right after!

Scaling Options:

MB weight -> 14/10 -> as needed

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Cross-body Lat Stretch – 1 Min per side

Figure 4 Wall Stretch – 2 Min per side

Warmup:

Grab light KB

200M jog

Bear crawl 30’

Stiff-leg bear crawl 30’

R-arm suitcase walk 30’

L-arm suitcase walk 30’

R-arm OH KB carry 30’

L-arm KB OH carry 30’

2 Wall Walks

S/S/S:

On a 5:00 continuous clock, max seconds Handstand Hold

Every time you break, perform 10 Alternating Gorilla Rows (53/35)

Score = total time in Handstand

Videos courtesy of T-Nation and CrossFit Motley Crew, respectively. Quick demos of the Gorilla Row and Handstand Hold tips.

You can either face the wall or face away from the wall in this Handstand Hold.  Goal: keep the core tight, keep breathing and go as long as you can.

WOD:

Every 3 Min for 30 Min:

200’ Farmer Walk (55/35)

3 Wall Walks

Score = Slowest Round

Video courtesy of WOD Prep.

The Farmer Walk should only take around a minute to 1:30. So, be efficient in the Wall Walks.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Wall Walks -> to 20’ from wall -> 8 Plank Alternating Shoulder taps per wall walk (ELITE: 15’ Handstand Walk instead of 3 wall walks)

Cool Down:

Forearm barbell smash – 1 min per side

Banded Bully Stretch – 1 min per side