Warmup:

3X:

1:00 Echo Bike or jump rope or 200M jog (switch movement each round)

10 Spider-Man Lunge w/twist

6 Inchworm push ups

Then…

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Compare to 16June2023

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our 5X5 on Paused Back Squats.  Over the last 9 weeks, we should be familiar with keeping tension during the 2-ec pause at the bottom of each rep.  Not letting the body relax at the bottom is key to keep us safe in these and build that overall strength in our Back Squat See if your numbers went up since 16 June.

WOD:

2 Rounds for Time:

600M Run

50 Double Unders

40/30 Cal Echo Bike

Pic courtesy of Road Bike Action.  RIP, Pee Wee!

We’ll be pushing into that lactic threshold today with a little cardio triplet.  Aim to keep your pace steady through all 3 movements so you have enough in the tank for round 2.

Scaling Options:

Run -> 750M Row

Dubs -> 100 Single Unders (ELITE: 100 Dubs per round)

Cool Down:

Pedal calves in Downward Dog – 2 Min

Figure 4 Wall stretch – 1 min per side

Video courtesy of Limitless PT & Performance

Warmup:

500M Row

Spider-Man Lunge 30’

Crab Walk 30’

Duck Walk 30’

Inchworm 30’

10 Squat2Stand

Barbell Warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press

WOD:

“Bear Complex”

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

-Power Clean

-Front Squat

-Push Press (have bar land behind head, in rear-rack position)

-Back Squat

-Behind the Neck Push-Press (have bar land on chest, in front-rack position).

Increase weight each Round

Score = Heaviest Load

Compare to 01Apr2022

Video courtesy of CrossFit One World.

We finish off our de-load week with a benchmark re-test. One rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and Behind-the-Neck (BTN) Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)

Warmup:

10 Squat2Stands

10 Thoracic high Fives

10 Alt Toe Touch

10 Pushup2Downward Dog

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

S/S/S:

1:00 Couch Stretch per leg

1:00 Scorpion Stretch per side

1:00 Wall Figure4 Stretch per side

Video courtesy of Limitless PT & Performance.  Quick demo of the Wall Figure-4 stretch.

Getting in a little much-needed mobility prior to our WOD.

WOD:

3 Rounds:

200M Med Ball Run (20/14)

100′ Dual KB Farmer Walk (55/35)

50′ Dual KB Overhead Carry (35/25)

Video courtesy of Ashley Borden Fitness.

Core stability is the key to all 3 movements in today’s WOD.  Use tight abs to keep you upright for each one!

Scaling Options:

MB weight -> 14/10 -> as needed

Farmer carry weight -> 35/25

OH carry weight -> 25/15

Cool Down:

Banded Bully stretch – 1 Min per side

Forearm mash with barbell – 1 Min per side

Video courtesy of 3rd Element Fitness

pic courtesy of af.mil

Today we celebrate the retirement of one of Joint Strike CrossFit’s biggest supporters and legacy members, MG Gen (retired) Brook “Tank” Leonard.

Warmup:

200M Row

10 Kickers per side

10 Bow To Bends

10 Squat To Stand

5 In place inch-worms

10 tuck jumps

10 kip swings

10 over and backs

Barbell warm-up: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Power Clean from mid-shin

Prep for WOD movements

WOD:

“Thunderbolt”

With a partner or Team of 4 complete:

56 Power Cleans (135/95)

800M Row

56 Wall Balls (20/14)

800 M Row

56 Pull Ups

800 M Row

56 Box Jumps (24/20)

800 M Row

56 Kettlebell Swings (53/35)

800 M Row

56 Hand Release Push Ups

800 M Row

56 Dumbbell Snatch (50/35)

800 M Row

56 Burpees

This WOD was a going-away WOD for then-BG Leonard to thank him for his support for our program.  Now, we will do it as a tribute to retired MG Leonard.  The WOD can be done as a team of 2 or 4 (if all they have are 3 folks, that works as well).  Athletes can break up reps however they want.  Row can be broken up however you want as well. Only one person working at a time.  Best strategy, break the reps into chunks of 7, and keep switching every 7.  Same with the row. In a team of 4, switch every 200M, so it goes fast.  If in a team of 2, switch every 200 or 400.

Enjoy retirement sir!

Scaling Options:

Bar weight -> as needed

Med ball -> as needed

Pull Ups -> Buddha Pull Ups

Box height -> as needed

KB weight -> as needed

Hand Rel -> Push Ups off bench

DB weight -> as needed

Cool Down:

Iron Cross – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.

Warmup:

1:00 Echo bike (EZ pace)

10 Cobar2Downward Dog

5 Cobra to Hip Snap

1:00 Echo bike (med pace)

10 box step ups

6 box step overs

:30 Echo bike sprint

6 box jump overs

6 box jump overs (higher box)

WOD:

“Interval Part 1”

For Time:

21 Box Jump-Overs (24”/20”)

12/9 Cal Bike

9 Burpee Box Jump-Overs (30″/24″)

21 Box Jump-Overs (24”/20”)

12/9 Cal Bike

9 Burpee Box Jump-Overs (30″/24″)

Rest until 8-minute mark, then…

“Interval Part 2”

For Time:

9 Burpee Box Jump-Overs (30″/24″)

12/9 Cal Bike

21 Box Jump-Overs (24”/20”)

9 Burpee Box Jump-Overs (30″/24″)

12/9 Cal Bike

21 Box Jump-Overs (24”/20”)

16-Min time cap

Video courtesy of The CrossFit Games.

Today’s WOD draws inspiration from Test 8 of the 2023 CrossFit Games. For the original WOD, start at the 3:53:00 mark.

Scaling Options:

Box height -> as needed, just go higher on Burpee Box Jump Overs

Cool Down:

Pigeon Pose on Box – 1 Min per side

Scorpion Stretch – 1 Min per side

Pics courtesy of The CrossFit Games.  Congrats to CrossFit Invictus, Laura Horvath, and Jeff Adler for winning their divisions, and special shout-out to Roman Khrennikov for a gutsy performance, finishing the last two events with a broken foot. Training for the 2024 Games starts NOW!

Warmup:

1:00 jump rope

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

1:00 jump rope

:30 calf pedal in down dog

10 Spider-Man Lunge w/twist

WOD:

For Time:

400M Run

  immediately into…

Tabata* Double Unders

-1 Min rest after last round of DUs

400M Run

  immediately into…

Tabata 25’ Shuttle Runs

-1 Min Rest after last round of Shuttle Runs

400M Run

*Tabata = 8 rounds of :20 work/:10 rest

Two Scores today:

Score 1 – total WOD time

Score 2 – Total Double Unders + Total Shuttle Runs

Video courtesy of Mayhem Fitness.

We enter our de-load week with all cardio, All Day!  For today’s WOD, just have the clock constantly running.  Every athlete is responsible to watch the clock for the :20 of work and :10 rest times.  Remember, with the Tabata pieces, track all reps and add them up at the end.

Scaling Options:

Run -> 35/25 Cal Echo Bike

Double Unders -> no scale

Shuttle Runs -> bear crawl 25’

Cool Down:

Calf pedal in down dog – 1 Min

Spider-Man Lunge hold – 1 Min per side

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

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

Barbell warm up: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thruster

WOD:

“31 Heroes”

31 Min AMRAP w/partner:

Partner A performs AMRAP of…

8 Thrusters (135/95)

6 Rope Climbs

11 Box Jumps (30/24)

While Partner B runs 400M w/ Med Ball (20/14)

Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)

Pic courtesy of Midtown CrossFit

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900.  The WOD is open to everyone

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

Rope Climbs -> 6C2B Pull ups -> 6 Chin Above Pull Ups ->6 Buddha Pull Ups

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part

Couch Stretch – 2 Min per side

Warmup:

200M run

30’ side lunge and back

30’ inchworm

30’ duck walk

30’ crab walk

10 PVC pas throughs

10 PVC around the worlds

2 Wall Walks

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (High Hang, Hang, From Floor)

4@70%

4@75%

3@80%

+ 1 Jerk at the end of each set

Sets start every 5 min

% Based on 7June 1RM

Video courtesy of CrossFit Southie.

Last time hitting our current Clean Complex for this cycle before we re-test our Oly Total.  %s go up, so stay tight!  Make sure each time you catch the bar, those elbows are up and the bar lands on the shoulders.  And finish each set with one good Push Jerk or Split Jerk!

WOD:

27-18-15-12:

Ground-2-Overhead (95/65)

Handstand Push Ups

*Every 2 Min, complete 2 Wall Walks

**WOD begins w/2 Wall Walks

Video courtesy of CrossFit HQ.

For Ground2Overhead, up to you how that happens.  You can Muscle Snatch it, Power Snatch it, Power Clean & Jerk it, whatever works for you.  Make sure you get those Wall Walks in and don’t let the back arch during them.

Scaling Options:

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

HSPUs -> Pike Push up off box -> pike Push up off floor -> high-kneel Dual DB press (ELITE: Deficit HSPUs)

Wall Walks -> 10 plank shoulder taps

Cool Down:

Banded Bully stretch – 1 Min per side

Tricep Mash on barbell – 1 Min per side

Video courtesy of Ruck Fitness

Warmup:

3 rounds:

:30 Echo Bike

5 pushup to downward dog

5 Air Squats

5 Hollow Rocks

5 Beat Swings

5 Kipping Knee Raise

Then…

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

S/S/S:

10 Min Turkish Get Up Practice

Video courtesy of CrossFit HQ.

We start Wednesday off with a little odd-object lifting. Take the 10 minutes to get comfortable in each position of the get-up.

WOD:

2 Rounds:

50/37 Cal Echo Bike

4 Alternating KB Turkish Get Ups (35/25)

30 Wall Balls (20/14)

20 Toe2Bars

Lots of work in this WOD, so keep a steady pace on the bike so your legs can function in the Turkish Get Ups and beyond.

Scaling Options:

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

MB weight -> 14/10 -> as needed

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

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 1 Min

Warmup:

1:00 row (EZ pace)

10 Hollow Rocks

10 Bow2Bends

1:00 row (med pace)

10 KB deadlifts

10 KB Sumo Deadlifts

:30 row sprint

5 KB Sumo Deadlift High pulls

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs

S/S/S:

Snatch Grip Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Untamed Strength.

Last time hitting our Snatch-grip Deadlifts this cycle before we re-test our 5X%.  This week we look to push the muscular endurance a little more with higher rep sets.  Keep that core tight!

WOD:

15 Min EMOM:

Min 1 – 14/10 Cal Row

Min 2 – 12 KB Sumo Deadlift High Pull (70/55)

Min 3 – 14/10 Cal Row

Min 4 – 15 Am KB Swings (55/35)

Min 5 – 14/10 Cal Row

Video courtesy of Train FTW.

Don’t be fooled!  While this is an EMOM, this will turn into mainly a rowing WOD.  That said, don’t let your form on Sumo Deadlift High Pulls and American KB Swings go south just because you’re tired!

Scaling Options:

SDHP KB -> 55/35 -> as needed (ELITE: 95/65 barbell)

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

Row -> reduce Cals to what you can finish in :45

Cool Down:

Iron Cross – 1 Min per side

Weighted Straddle Stretch – 1 Min

Video courtesy of Power Monkey Fitness