Pic courtesy of History.com

The Combat PT Tent will be closed in observance of the 4th of July.

Warmup:

250M Row

Spider-Man lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

Walking kicks 30’

10 sit ups

10 leg raises

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 4^th 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).

Scaling Options:

Bar weight -> 115/80

->95/65-> as needed (ELITE: 185/130)

Box height -> 20/16 -> as needed (ELITE: 30/24)

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

Cool Down:

Roll out forearms – 2 min

Roll out t-spine – 30 passes

Warmup:

1:00 jump rope

10 Bow to Bend

10 Iron Cross

10 Push up to Down Dog

1:00 Jump Rope

10 Thread the Needle

5 Back Roll to V-Sit

10 Cherry Pickers

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.

Scaling Options:

Dubs -> 2X Single Unders

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

Cool Down:

Calf Pedals in Down Dog x 30 per side

Leg Bleeds – 2 Min

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

Cool Down:

Scorpion Pose – 1 min per side

Couch Stretch – 1 Min per side

Warmup:

Spider-Man Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’ and back

Bear crawl 30’

Walking Quad Stretch 30’

Duck Walk 30’

Inchworm 30’

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.

Scaling Options:

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

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

Cool Down:

Couch Stretch – 2 Min per side

Iron Cross – 1 Min per side

Warmup:

2X:

1:00 Echo Bike

10 Cobra to Down Dog

:30 Hollow Hold

10 Kneeling Lat Stretch

Then…

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)

Hollow Rocks -> Hollow to tuck (see video above)

Cool Down:

Roll out quads – 10 passes per side

Lat Stretch on rig – 1 Min per side

Warmup:

Bear Crawl 30’

Rev. bear crawl 30’

Inchworm 30’

Walking kicks 30’

10 Thoracic High fives

2 Wall Walks

:30 Handstand Hold

S/S/S:

Standing Dual Dumbbell Strict Press

3X5

Increase weight ea set

Video courtesy of 3V.

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)

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

Cool Down:

Thread-the-needle pose – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

200M jog

10 Alt Box Step-ups

10 scap pull-ups

10 Alt Box toe-drag step down

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 box jumps

10 kip swings

5 Kipping Knee Raise

WOD:

“Operation Red Wings”

For Time w/Partner:

1200M Run Buy-In

Then…

16 Rounds of:

8 Toe2Bar

8 Burpee Box Jump Overs (24/20)

Then…

47 Goblet Squats (55/35) Cash-Out

-Run done together

-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.

Scaling Options:

Run -> 1500M Row

Toe2Bar -> Alt 1-leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Box height -> 20/16 -> burpee step overs

KB weight -> 35/25 -> as needed

Cool Down:

Cobra Pose – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

2X:

1:00 Jump Rope

10 Bow2Bends

10 Spider-Man Lunge w/twist

1:00 Row

Then…

10 PVC pass thrus

10 PVC OHS

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.

Scaling Options:

Dubs -> 100 Single Unders

Cool Down:

40 Calf Pedals in Down Dog

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Warmup:

2X:

12/9 Cal Row

10 Iron Cross

10 Scorpions

10 Bow2Bends

5 Inchworm to hollow

10 Kneeling Lat Stretch

WOD:

EMOM 40:

Min 1 – :30 Hollow Hold

Min 2 – 10/7 Cal Row

Min 3 – 100′ High/Low KB Farmer Carry* (55/35)

Min 4 – Rest

* Switch KB position at 50′

Video courtesy of Prep and Defend.

Little longer EMOM to finish out our week.  The goal should be to finish the work per round in about :30-:45 each round.  For the Low/High KB Farmer Walk, one KB will be in the front rack, while the other is in the farmer carry position.  As stated above, switch KB positions at the 50’ mark.

Scaling Options:

Hollow Hold -> Tuck hold

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

Cool Down:

Child’s Pose – 2 Min

Barbell forearm mash – 1 Min per side

Video courtesy of The Coaches Guild