10 Hamstring Scoop Stretch- see video below, courtesy of the CrossFit Affiliate Program
100m high knees
100m butt kickers
WOD:
“Griff”
For Time:
Run 800m
Run 400m backward
Run 800m
Run 400m backward
Compare to 20211227
Pic courtesy of CrossFit HQ.
With the combat PT Tent being closed today, this WOD can be done at the track anytime of the day.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
The “Griff” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008
Barbell Warmup – With an empty bar and Clean Grip, perform 5 reps of the following: dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean (above knees), power clean from shin
WOD:
“Stars and Stripes”
Partner WOD (one partner working at a time)
4 Rounds For Time:
50 Cleans (Power or Squat) 135/95
50 Box Jumps (24”/20”)
500m Row
50 V-Ups
Pic courtesy of The Daily Signal.
Happy 4th of July!…eve… Workout courtesy of former Bikini Athlete and CrossFit Trainer, Mieke Cermely. 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).
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts
S/S/S:
Sumo Deadlift
3X5
Increase weight ea set
Video courtesy of The Barbell Brigade.
Second time tackling Sumo Deadlift this cycle. With the work sets dropping to 3, aim to go heavier than the 5X5 week. Like last time, once the legs are in place, and you have a grip on the bar, drive the hips down into position. Once you feel the most tension in the hips, begin the lift.
WOD:
For Time:
50-40-30-20-10: Double Unders
20-18-16-14-12: Dual DB Bench Press (50/35)
Video courtesy of Marcus Filly.
Keep as steady a pace on the dubs as you can and then manageable chunks on the higher rep sets of DB Bench. Try halting a rep or two short of fatigue, take a quick breather, and then re-attack.
PROGRAMMING NOTE: The Combat PT Tent will be closed this July 4th and 5th. I will post a WOD for the 5th that can be done at the track.
Warmup:
200M jog
Walking Lunge 30’
Inchworm 30’
Side lunge 30’ & back
5 Cobra to Down Dog
5 cobra to Hip Snap
5 Vertical jumps
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk
2@65%
2@70%
1@75%
Set Starts Every 3 Min
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Second time hitting our Clean & Jerk Complex this cycle. Like last time, each rep will consist of 1 Clean, holding onto the bar and then bringing it to the hang position, and doing another Clean, then finishing off with a (preferably Split) Jerk. As you should be used to now, the hang will force you to get the hips fully involved on moving that bar up high enough for you to drop under.
WOD:
AMRAP 12:
24 Alternating Kneel To Stand
14 Burpee to 6” Target
Videos courtesy of Functional Bodybuilding and OPEX Fitness, respectively.
While we want to move with a purpose, please don’t slam your knees into the ground on the Alternating Kneel to Stand. As a matter of fact, if you can find a thin mat to have under your knees when you kneel down, please use it. Only get one set of knees, folks.
Scaling Options:
Burpee to 6” Target -> Burpee (ELITE: Burpee Pull Up
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, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat
S/S/S:
Back-Rack Front Foot Elevated Split Squat
3X5 Per side
Increase weight ea set
Video courtesy of Training Think Tank.
Hoping this current squat variation is giving some extra stretch to the legs. Like last time, make sure your foot is firmly placed on the plate (or plates) before dropping into the Split Squat. Keep your torso upright throughout the movement. What will help with that is keeping the eyes forward.
WOD:
For Time:
100′ Dual DB Farmer Walking Lunge (50/35)
20 Dual KB Gorilla Row (55/35)
25 Dual DB Hang Squat Cleans (50/35)
20 Dual KB Gorilla Row (55/35)
100′ Dual DB Farmer Walking Lunge (50/35)
Time Cap: 16 Min
Videos courtesy of T-Nation and CrossFit HQ, respectively.
The best set up for today, either mark off a 25’ or 50’ segment on the floor. If using 25’, when you lunge, you’ll go down and back twice. If using a 50’ segment, you’ll lunge down 50’ and back 50’. In the KB Gorilla Row, yes, the KBs will make contact with the ground at the end of every rep, but do not let them slam into the ground. Control them throughout.
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
WOD:
24 Min AMRAP:
25/20 Cal Echo Bike
15 Pull Ups
10 Hollow Rocks
Video courtesy of Team CrossFit.
I know what you’re thinking. “Hollow Rocks in a WOD? That’s a warmup move!” I get it. But, have you every tried hollow rocks when you’re already out of breath? Today you will get that amazing experience!
Scaling Options:
Pull Ups -> Strict Banded Pull Ups-> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Second time hitting our standing Dual DB Strict Press. Like last time, keep the palms facing in throughout the lift. As you found outlast time, this will allow a more stable position for your elbows and will move through the shoulder’s natural path. We drop to 3 working sets, so aim to go heavier per set than you did on the 5X5 week.
WOD:
10-9-8-7-6-5-4-3-2-1:
Handstand Push Ups
Am. KB Swings (53/35)
Video courtesy of CrossFit Affiliate Programming.
So, on paper, this WOD looks like it focuses mainly on the shoulders and arms (and make no mistake, they WILL get taxed). But, the important things to focus on will be bracing that core and getting that violent hip extension in both the HSPU and KB Swing.
Scaling Options:
HSPUs -> Pike Push-ups off box -> Pike push-ups off floor -> high kneel DB press (ELITE: Deficit HSPUs)
-Split all other work evenly with one person working at a time
-One partner completes a full round of the couplet before switching
Video courtesy of Empty Wit.
In the CrossFit community, there is always (and deservingly so) a spotlight on Lt Michael Murphy every Memorial Day when we do “Murph”. CrossFit HQ has also released a WOD in dedication of all the men who lost their lives in Operation Red Wings. Today we will do this tribute partner WOD. As stated above, the WOD will begin with both partners running 1200M together, then they will trade off on round of 8 Toe2Bar and 8 Burpee Box Jump Overs (each will end up doing 8 rounds), then splitting up 47 Goblet Squats as close to evenly as possible.
10 PVC Drop Snatch – See video below, courtesy of Catalyst Athletics
Barbell warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin.
S/S/S:
Snatch + Hang Snatch + OHS
2@65%
2@70%
1@75%
Set Starts Every 3 Min
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Second week of our current Snatch Complex this cycle. Aging, we want to focus on quick drops to the receive position for snatch and stability in that catch position. On the first Snatch, get tall with the pull and then a split second later get under the bar FAST! Once you stand up with the weight overhead, bring the bar back to the hips, set your posture and drop into the hang position, then really use those hips to get that bar moving up. Just like in the first snatch, get under that bar FAST! Once you stand with the bar overhead, stay tight in the core and keep the arms solidly locked out, and get one more OHS. Percentages go up, so stay tight!
WOD:
4 Rounds for Time:
750M Row
50 Double Unders
Time Cap: 18 Min
Video courtesy of CrossFit HQ.
What is the best way to have as much energy as possible for your jump rope work? Don’t waste energy with bad positions while rowing. Check out this video as Ben Bergeron fixes this athlete’s positioning to make her row more efficient, and less taxing on her.
Joint Strike CrossFit 