Another 2-For-Tuesday WOD(s) on tap for today! Look to keep yourself moving smooth and steady in the Echo Bike and Toe2Bars in the 10 Min AMRAP. After the 5 min break, look to put big chunks of rep together in the dubs and sit ups.
Scaling Options:
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
Dubs -> 2X Single Unders (ELITE: 100 Dubs every round)
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)
3@65%
3@70%
2@75%
Sets start every 4 min
% Based on 7June 1RM
Video courtesy of Train FTW.
Second time hitting our Snatch Complex for this cycle. With an increase on the %s, we increase the time per round by a minute. Start the cycle off with a massive hip extension to get the bar moving, on the hang Snatch, you’ll be able to use a bit more posterior chin to get things going. This should lead to a perfect set up for the final snatch of the complex.
WOD:
For Time:
100 Alternating DB Snatch (50/35)
Every Minute on the Minute, 3 Overhead Squats @ 30% of Snatch 1RM
Time Cap – 10 Min
Video courtesy of OPEX Fitness.
While we want to move through the Snatches as fast as possible, don’t let that make the form get sloppy. Keep your back flat through the movement (especially when the DB is below the hip).
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Bar weight -> 20% of Snatch (ELITE: 50% of Snatch)
Lat stretch on rig 30 sec per side – see video below, courtesy of Harbor Park CrossFit
Barbell w/u: With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean (mid-thigh), Power Clean from shin
WOD:
pic courtesy of Outlier CrossFit
“Hotshots 19”
6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400 M Run
On June 30, 2013 we tragically lost 19 members of the Granite Mountain Hotshot Crew to the Yarnell Hill Fire. On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.
Hear what this event meant to the families, friends, and members of the community who came out to support the cause (video courtesy of CrossFit HQ).
The Combat PT Tent will run this WOD from 0600-0900. We’ll have RX’d version and scaled versions available. Please come out and honor the fallen.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
For Time:
10 Box Jumps (24″/20″)
5 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
10 Box Jumps (24″/20″)
10 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
10 Box Jumps (24″/20″)
15 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
10 Box Jumps (24″/20″)
20 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
10 Box Jumps (24″/20″)
25 KB Sumo Deadlift High Pulls (70/55)
15 Burpees
Video courtesy of Train FTW.
Today, you’ll have two movements with consistent amounts as you move through, but one movement that climbs as you go on. Just know that your box jumps are always at 10 and burpees are always at 15. The KB Sumo Deadlift High Pull will climb, starting with 5 the first time, increasing by 5 reps each time you come back to the movement.
Scaling Options:
Dubs -> 60 Single Unders (ELITE: 75 Dubs)
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Box height -> 20/16 -> as needed (ELITE: 30/24)
KB weight -> 55/35 -> as needed (ELITE: go barbell, 95/65)
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@60%
3@65%
2@70%
+ 1 Jerk at the end of each set
Sets start every 3 min
% Based on 7June 1RM
Video courtesy of CrossFit Southie.
Our Clean Complex this cycle will mirror our Snatch Complex. We will hit a 3-position, starting from the high hang, then go to the hang, then to the floor. The goal is every one of those cleans are squat, but if that is a limiting factor, then stick with Power, but keep working on catching lower and lower. Make sure you finished each set with one either Push Jerk or Split Jerk.
WOD:
15 Min AMRAP:
30 Double Unders
15 Toe2Bar
10 Dual KB Hang Clean & Jerk (55/35)
Video courtesy of Rogue Fitness.
To keep moving through the WOD today, look to stay smooth through the dubs, then manageable chunks on the Toe2Bar, then look to attack the KB Clean & Jerks.
Scaling Options:
Dubs -> 60 Single Unders (ELITE: 75 Dubs)
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
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:
Snatch Grip Deadlift
5X5
Increase weight ea set
Video courtesy of Untamed Strength.
Our pulling movement for this cycle will be Snatch-Grip Deadlifts. Looking to reinforce the first pull of our Snatch. The stronger we are here, the better our Snatch will become.
WOD:
For Time:
100 Cal Ski Erg*
*Every minute on the minute, 8 Alt DB Snatch (50/35)
-WOD starts with 8 Alt DB Snatch
Video courtesy of Chalk Fitness.
Key to this is smooth movements on the Snatch so you aren’t overly blown up when you get on the Ski Erg. With the Ski Erg, get a hard drive down to get that fly wheel going!
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
Video courtesy of Catalyst Athletics.
Our squat focus in this strength cycle will be the 2-sec pause Back Squat. Our goal is to never lose tension at the bottom of the squat. Always keep the core, hips, legs engaged the whole time as you hold the bottom position. This is also a great way to reinforce where to end your squat. Make sure the crease of your hip is right below the top of your knee.
WOD:
EMOM 16:
Min 1 – 15 Wall Balls (20/14)
Min 2 – 50′ Single DB OH lunge (L-hand) (50/35)
Min 3 – 50′ Single DB OH Lunge (R-hand) (50/35)
Min 4 – 10 Alt DB Snatch (50/35)
Video courtesy of Functional Bodybuilding.
Not going to lie, today is meant to tax your core and shoulder stability. Keep the tummy tight in the OH walking lunge as well as during the snatches. On the wall balls, don’t let yourself bend forward. Keep the chest up and piston through those!
Scaling Options:
Med Ball weight-> 14/10 -> as needed (ELITE: 30/20)
Time for a fun ascending triplet AMRAP for Thursday! Today, when you jump on the bike, instead of focusing on the cals and how fast they are NOT going, focus on your cadence (top right of the Echo Bike screen). Try to keep that cadence between 60-70. You do that, you’ll zip through the cals faster than you thought!
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
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, strict press
S/S/S:
Strict Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Our strength cycle continues with a return to basics on pressing with the Strict Press. Focus on keeping your core tight, legs locked out (think squeeze the butt throughout the lift), and driving the bar upwards constantly. Always end with the head through the arms.
WOD:
3 Rounds For Time:
6 Wall Walks
12 Power Cleans (135/95)
400M Run
15 Min Time Cap
Video courtesy of WOD Prep.
Best advice I can give is a quick attack on the wall walks and either unbroken or quick sets on the power cleans to allow you to use the run as more of a recovery in rounds 1 and 2. Then, on that last run, go for broke!
Joint Strike CrossFit 