Video courtesy of Team Misfit. Some good Wall Ball efficiency tips here!
Think of going from movement to movement as going from one gear to another in a car. As you move to that next gear, your speed increases. Start with a steady pace on the ski erg, turn it up a little on the wall balls, and then give the run a good pace. Maybe open up a bit of a sprint to finish the last run.
On rig: Perform 5 reps of scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring row
Barbell warmup: With an empty bar and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin
S/S/S:
3-Position Snatch (High Hang, Hang, From Floor)
4@65%
4@70%
3@75%
Sets start every 5 min
% Based on 7June 1RM
Videos courtesy of Train FTW.
Third round of our Snatch complex for this cycle. Our reps per set increase, so total time per set increases as well. With an increase of reps, take that extra second between complexes to re-grip and rest your hips every time.
WOD:
18-15-12-15-18:
Handstand Push Ups
Box Jump Overs (24”/20”)
Pull Ups
18 Min Cap
Video courtesy of Functional Bodybuilding.
Little bit of a down-and-up the valley with our rep scheme today. Look to hit manageable chunks of reps as you chip away at each round. Don’t go too big and hit a fatigue point. Knowing when to take that really quick breather to allow you to go right back in on the attack will be important today to get under the cap.
Scaling Options:
HSPUs -> Pike push up off box or floor -> High-kneel dual DB press (ELITE: Deficit HSPUs)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
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)
3@65%
3@70%
2@75%
+ 1 Jerk at the end of each set
Sets start every 4 min
% Based on 7June 1RM
Video courtesy of CrossFit Southie. Second time hitting our current Clean Complex for this cycle. With the %s going up, your time per set will increase. As with last time, make sure you finished each set with one either Push Jerk or Split Jerk.
WOD:
17 Min AMRAP:
10 Dual DB Thrusters (50/35)
15 GHD Sit Ups
*After Each Round of GHDs…
– Reps of 30-40-50-60…etc of Double Unders (add 10 reps each round)
Videos courtesy of Rogue Fitness and CrossFit HQ, respectively.
Looking to get as far as possible in 17 min with this WOD. The Thrusters and GHDs will stay the same throughout, but your Dubs will go up by 10 every round. Stay as steady on those as possible. On the GHDs, make sure to “fire” the legs as you come up, otherwise you’re only coming up using the low back.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
10 Rounds For Time*:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Balls (20/14)
*At start of WOD and every 3 Min, 200’ shuttle run
Time cap: 30 Min
Video courtesy of CrossFit HQ.
Best way to handle this WOD is set up a 25’ section for your shuttle run. 200’ will mean you’ll go down and back the 25’ section 4 times. Would have the start/end line close to where you will do the rest of the work so you’re not spending a lot of time in transition from shuttle runs to the movements in the WOD. Remember, the WOD begins with the shuttle run, and then every 3 minutes thereafter.
Scaling Options:
Strict Pull Ups –> Buddha Pull Ups -> Ring Rows (ELITE: Strict Muscle Ups)
Barbell warmup:With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs. Keep hands in Snatch Grip and perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle snatch, Behind the Neck Push Jerk (keep hands Snatch grip), Hang Power Snatch, Power Snatch from mid-shin
S/S/S:
Snatch Grip Deadlift
3X5
Increase weight ea set
Video courtesy of Untamed Strength.
Second time hitting our Snatch-grip Deadlifts this cycle. Focus on keeping the knuckles facing the ground through the lift. This will hopefully translate to the same habit when hitting snatches, as the knuckles-down helps prevent early arm bend. Also, keep your back flat!
WOD:
“Isabel”
For Time:
30 Power Snatches (135/95)
Compare to 20190719
Video courtesy of Noah Ohlsen. Classic CrossFit Benchmark today! The snatches can be Power (actually, suggest this so you can move through faster!). Even though I want you going fast, don’t let your form go downhill for the sake of speed. Rather you have a slower time than injure yourself.
Pic courtesy of veterans.com Since the Combat PT Ten will be closed for the 4th of July, we will do our Stars & Stripes WOD today.
Warmup:
250M Row
Spider-Man lunge 30’
One-legged 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 full) 135/95
50 box jumps (24/20)
500m row
50 V-ups
Workout courtesy of 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).
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
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. We return to our 2-sec pause back squats today. We’ll only have 3 working sets today, so the goal should be to finish heavier than the week we did 5X5.
WOD:
EMOM 16:
Min 1 – 10 Alternating Pistols
Min 2 – Max reps – Strict Pull Ups
Min 3 – 40-sec Hollow Hold
Min 4 – Max reps – Handstand Push Ups
Video courtesy of Kristi Eramo O’Connell.
Today we want to take some time to hone in some bodyweight skills and strength pieces. On the pistols, work to keep the body in a good position through the squats. For the strict pull ups, look to go into a scap pull up before pulling the body up. Really drive the ribs into the ground on the Hollow Hold, and lastly keep a tight core as moving through the Handstand Push Ups.
Scaling Options:
Pistols -> Banded pistols -> pistol to target
Strict pullups -> banded strict pull ups -> Buddha Pull Ups -> Ring Rows
Hollow Hold -> Tuck hold
HSPUs -> Pike push up off box or floor -> High-kneel dual DB press
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
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)
S/S/S:
Strict Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Second run of Strict Press for this cycle. The sets drop to 3, so look to go heavier than the 5X5 week.
WOD:
For Time:
1000m Row Buy-In
Then…
3 Rounds:
7 Shoulder2OH (115/80)
21 Pull-Ups
Then…
400M Run Cash-Out
17 Min Time Cap
A cardio buy-in and cash-out sandwich three rounds of some good push and pull movements. The Shoulder2Overhead means you can go strict press, push press, push jerk, or even split jerk.
Scaling Options:
Bar weight -> 95/65-> as needed (ELITE:135/95)
Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Joint Strike CrossFit 