Warmup:

200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High-Skip 30’ and back

5 KB deadlifts

5 KB hip pops

5 Russian Swings

5 Am. KB Swings

10 Air Squats

5 Goblet Squats

WOD:

For Time:

1200M Run

25 Am. KB Swings (55/35)

800M Run

25 KB Goblet Squats (55/35)

600M Run

50 Am. KB Swings (55/35)

400M Run

50 KB Goblet Squats (55/35)

Time Cap: 45 Min

Video courtesy of Rec Gym Kirrawee.

Make the first goal in the run to go unbroken (no stopping to walk).  Goal 2 would be to increase the pace each run, so by the time you hit the 400M run you’re going much faster than you were on the 1200M run.  For the KB Swings and Goblet Squats, unbroken is best, but if you know you can’t get all the way through, try to take out big chunks of reps before putting the KB down.

Scaling Options:

Run -> 1500/1000/750/500M Rows

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

Cool Down:

Half Kneeling Hamstring stretch – 1 Min per side

Video courtesy of Functional Bodybuilding

Roll out T-Spine– 2 Min

Warmup:

:30 Jump Rope

Heel2Toe 30’

Inchworm 30’

Side lunge 30’ and back

:30 Jump Rope

10 Bow2Bends

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

Barbell warm-up: With an empty bar, perform 5 reps of: Good mornings, Back Squat, RDLs, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Bulgarian Split Squat this cycle.  The sets go back to 5 but reps drop to 3, so aim to go heavier this week than the 3X5 week!

WOD:

13 Min AMRAP:

50 Double Unders

20 Deadlifts (225/155)

10 Pull Up

Goal = 4+ Rounds

The hope is, you can either go unbroken on the deadlifts, or only have to break one time each round of them.

Scaling Options:

Dubs -> 100 Single Unders

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

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

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg

Warmup:

1:00 Row

8 Box Step ups

8 Inchworm push ups

10 Spider-Man lunge w/twist

5 tuck jumps

6 Box Jumps

10 In-place lunges

10 Hollow Rocks

10 Iron Cross

Barbell warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

4@65%

4@70%

3@75%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Third time hitting our Clean & Jerk complex for this cycle.  By now you should be comfortable going from the Power Clean, to the Front Squat, re-setting the feet and your grip on bar, and then finishing with the Split Jerk.  %s stay the same, but reps increase, so look to get even more time to dial in that technique!  Like we said last week, the goal is more efficiency in each piece, and putting them back together at the end when we re-test our Oly 1RM at the end of the cycle.

WOD:

4 Rounds:

15/11 Cal Row

30 Walking Lunges

30 Box Jumps (24″/20″)

Time Cap: 14 Min

Video courtesy of OPEX Fitness.

The “make-or-break” part of this WOD will likely be the box jumps.  Now, even though we are going from tie I am going to suggest instead of bounding down off the box and jumping right to the next box jump, step down each rep.  This will not only keep you in a steady rhythm and not have the heart rate shoot way up, but will be less impact on your ankles (especially the Achillies Tendon area).

Scaling Options:

Walking Lunge -> 1 Air Squat + 2 steps (ELITE: Dual DB walking Lunge @ 35/25)

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

Cool Down:

Pigeon pose on box – 1 Min per side

Downward Dog pose – 2 Min

Warmup:

200M Jog

10 Air Squats

10 Soldier Kicks

10 Cossack Squats

10 Alt Toe Touch

10 Pushup 2 Downward Dog

10 Kneeling Lat stretch

Barbell warmup: With an empty bar, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk

S/S/S:

Every Minute On the Minute for 10 Min:

Min 1 – 2 burpee/2 Thrusters

Min 2 – 2 burpees/2 Sumo Deadlift High Pulls

Min 3 – 2 burpees/2Push Jerks

Min 4 – 2 burpees/2 Overhead Squats

Min 5 – 2 burpees/2 Front Sq

Do min 1-5 w/empty bar.  Add weight on min 6 for the rest of the minutes

This 10 min EMOM is to prime you for not only the movements, but transitioning from burpees to a barbell.  Make the transition FAST!

WOD:

Pic courtesy of VecTeesy

“Air Force WOD”

For Time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squat (95/65)

*4 Burpees at the top of each minute, to include the start of the WOD

Compare to 20211102

Video courtesy of CrossFit HQ.

Since today is the Air Force’s birthday, we revisit a benchmark WOD that first made its appearance at the 2010 CrossFit Midwest Sectional event (Sectionals were the precursor to today’s CrossFit Open).  The key to the one is fast barbell cycling on the reps and getting fast burpees out of the way quickly to get back on your bar.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Cool Down:

Oly Wall Sit – 2 Min

Thread the Needle Hold – 1 Min per side

Warmup:

2X Through:

:30 jump rope

10 Cobra2Downward Dog

:30 Row

20 Calf Pedals in Down Dog

:30 jump rope

10 Bow 2 Bends

:30 Row

WOD:

For Time:

500M Row

100 Double Unders

1000M Row

80 Double Unders

2000M Row

60 Double Unders

Video courtesy of Dark Horse Rowing.

With the heavy volume of work we had this week, today is more about steady state.  It won’t be easy, but this will give the joints a little reprieve. Keep a steady stroke rate as the distance gets longer, and look more for a rhythm in your dubs rather than sprinting through them

Scaling Options:

Dubs -> 2X Single Unders (ELITE: Cross Overs)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

500M Row

10 Cherry Pickers

10 Alt Toe Touch in Down Dog

10 Iron Cross

10 Air Squats

10 Kneeling Lat Stretch

10 Push Ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Second run of Sumo deadlift for the cycle.  Really drive building that tension in the hips as you squeeze them down in position.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

12-9-6*:

Dual DB Man Makers (50/35)

*Perform 100′ Dual DB Front Rack Carry after each Round

-12 Min Time Cap-

Man Maker, 1 Rep = 1 Push up on top of DBs + Left Arm Row + 1 Push up on DBs + Left Arm Row + Dual DB Burpee to DB Squat Clean Thruster

Video courtesy of Marcus Filly.

Don’t let the low number of Man Makers fool you. These are designed to tax your whole body really quick.  In the push-ups, the goal is to get the chest all the way to the ground (since you are on top of DBs, will go deeper than a normal push up).  On the rows, keep your hips as square as possible (don’t let your body twist).  Would suggest doing a Cobra to Hip snap to nail the burpee and be in the proper foot placing to rise up to hit the Squat Clean Thruster.  Grind through these!!

Scaling Options:

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

Cool Down:

Leg bleeds – 2 min

Sumo stance forward fold – 2 Min

Video courtesy of OPEX Fitness

Warmup:

1:00 Echo Bike

Walking lunge w/twist 30’

10 Hollow Rocks

Side lunge 30’

1:00 Echo Bike

10 Med Ball Squats

10 Med Ball Push Press

10 Alt V-Ups

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

WOD:

Teams of Two

30 Min AMRAP:

15/12 Cal Echo Bike

10 V-Ups

15 Wall Balls (20/14)

10 V-Ups

15/12 Cal Bike

*Partner 1 completes a full round then rests while Partner 2 completes a round.

Goal = 4+ Rounds each

Today’s WOD come courtesy of the good folks at CrossFit 1313 in Las Vegas.  Really great crew if you ever get the chance to stop by.  For the WOD, you complete a full round while you partner is resting.  Once you finish, your partner does a full round while you rest.  This should allow you enough time to recover enough to go full-out on your next round.  Make your goal to finish a full round in about 3-3:30 minutes each time.

Scaling Options:

MB weight -> 14/10 -> as needed (ELITE: 30/20)

Cool Down:

Cobra Pose – 2 Min

Couch Stretch – 1 Min per side

Warmup:

1:00 Ski Erg

10 Squat2Stands

10 Scorpions

5 Cobra to Hip Snap

Kneeling Lat Stretch

5 light Dual DB high pulls

5 Dual DB Push Press

1:00 Ski Erg

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, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Power Snatch + Overhead Squat

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Second running of our Snatch Complex for the cycle.  Again, our goal by splitting these up is to get some good focus on really using your hips to move the bar in the Power Snatch, and then focus on stability and control in the OHS.

WOD:

3 Rounds For Cals/Reps

:20 Cals Ski Erg

:40 Rest

:40 Cal Ski Erg

:20 Rest

1:00 Devil’s Press (50/35)

1:00 Rest

Score= total cals + total reps

Video courtesy of Concept2.

Looking for a good mix of sprint and steady state movement in both the Ski Erg and Devil’s Press.  The initial 20 seconds of work on the Ski Erg will allow a little more full-go sprint, while the 40 second piece is meant to begin with about 10 super-hard pulls followed by a continuous pace.  When it comes to the Devil’s Press, aim to move the whole minute.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

3X10 Back Extensions on GHD

Warmup:

15 Cal Row

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

10 Cal Row

30 Double Unders

10 Push up to downward dog

Pull up warmup: On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean

WOD:

Pic courtesy of Security Today.

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175/125)

11 HSPUs

11 KB Swings (70 /53)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. 

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Scaling Options:

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> buddha pull up -> ring row

HSPU -> Pike Push Ups (box or floor)

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Run -> 3 Mile Echo Bike

Bar weight -> as needed

Cool Down:

Roll out t-spine – 30 passes per side

Pigeon Pose on box – 2 min per side

Warmup:

200M run w/med ball

Bear crawl w/med ball 30’

Bear crawl backwards w/med ball 30’

10 Squats w/med ball

5 wall ball shots

10 Scorpion

10 Twisting Push Ups

200M run (no med ball)

S/S/S:

Dumbbell Bench Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

We return to our DB Bench Press for the second time this cycle.  With the sets dropping to 3, the goal is to finish heavier than we did on the 5X5 week.  Remember for each rep, the feet stay grounded to the floor, butt and shoulders glued to the bench, and shoulders stay in a natural movement.  Ensure your palms face inward while holding the DBs.

WOD:

4 Rounds For Time:

400M Run

25 Wall Balls (20/14)

Video courtesy of Misfit Athletics.

Classic CrossFit couplet for today.  Fast runs, big sets of Wall Balls will be the path to success for this one!

Scaling Options:

Run -> 26/21 Cal Echo Bike -> 500M Row

MB weight -> 14/10 -> as needed

Cool Down:

Scorpion stretch – 1 Min per side

Saddle Pose on med ball – 2 Min

Video courtesy of Signum Fitness & Nutrition