Warmup:

1 Min Row (easy pace)

10 Cherry Pickers

10 Hollow Rocks

1 Min Row (med pace)

10 Iron Cross

30-sec Row sprint

10 KB Sumo Deadlifts

5 KB Sumo Deadlift High Pulls

Barbell warmup: With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Barbell Brigade. Last time hitting Sumo Deadlifts prior to re-testing our 5X5.  Today, your goal is hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until you hit a heavy single.  If that happens to be a PR, then sweet!  As stated, before make sure to brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back.

WOD:

AMRAP 12:

5 Cal Row

5 KB Sumo Deadlift High Pull (70/53)

* Add 2 reps/2 Cals every round

Video courtesy of Train FTW. Unlike the constant speed of the Sumo Deadlifts you did in the Strength piece, look to generate more force coming up in the Sumo Deadlift High Pull today so that KB moves all the way up to even with your collarbone.  The more the hips do, the less that arms/shoulders get taxed.  Remember, this is an ascending ladder AMRAP, so add 2 reps/cals to each movement every round.

Scaling Options:

KB weight -> 53/35 -> as needed

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Video courtesy of T-Nation

Iron Cross – 1 Min per side

Warmup:

1 Min Ski Erg

10 Iron Cross

10 KB deadlifts

5 Cobra to Hip Snap

8 KB Russian Swings

10 Kneeling Lat Stretch

10 Huggers

10 Over & Backs

On Rig: Perform 5 reps of scap pull ups, kip swings, Kipping Knee Raise, Alternating 1-Leg Toe2Bar (do 6 total), Toe2Bar

S/S/S:

8 Min EMOM:

Min 1 – :30 Active hang from rig

Min 2 – :15 Top of pull up (chin over bar) hold

Videos courtesy of Karhu Training Co. and Functional Bodybuilding, respectively.  Quick demos of the Active Hang and Chin Over Bar Hold.   Squeeze those shoulder blades in the active hang, and keep core and shoulders/arms tight in the chin over bar hold.

WOD:

For Time*:

100 Am KB Swings (53/35)

100 Burpees

* EMOM 5 Toe2Bar (WOD begins w/5 Toe2Bars)

35 Min Time Cap

Try to keep as steady a rhythm on both the KB Swings and burpees to get as many knocked out per minute before you have to jump back on the Toe2Bars.

Scaling Options:

KB weight -> 35/25 -> as needed

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of FitKAFAlar

Cool Down:

Barbell rollout on forearms – 1 Min

Video courtesy of 3rd Element Fitness

Kneeling Lat stretch – 1 Min per side

Warmup:

10 Cal Bike

6 Box Step Ups

10 Spider-Man Lunge w/twist

10 Squat2Stands

8 Box Step overs

5 Tuck Jumps

10 Pushup2Downward Dog

10 Kneeling Lat Stretch

6 Box Jump Overs

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Final time hitting our complex prior to re-testing our Oly 1RMs.  By now, you should be comfortable in the complex, so make the movements as smooth as possible.  %s go up, but reps stay the same as last time, so time per set stays at 4 min.

WOD:

For Time:

10 Box Jump Overs (24”/20”)

12/9 Cal Bike

15 Box Jump Overs

12/9 Cal Bike

20 Box Jump Overs

12/9 Cal Bike

25 Box Jump Overs

12/9 Cal Bike

30 Box Jump Overs

12/9 Cal Bike                             

* 14 Min Time Cap

Video courtesy of WOD Doc. The more efficient you are on the box jump overs, the better this WOD will go.  It IS possible to make it under the time cap today, but you gotta move!!!

Scaling Options:

Box height -> 20/16 -> as needed

No bike -> 15/12 Cal Row

Cool Down:

Pigeon pose off box – 2 Min per side

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Warmup:

Grab pair of light Dumbbells

3 Rounds:

5 Push ups on DBs

5 Single-Arm DB deadlifts per side

5 DB upright row per side

5 DB Push Press per side

Then..

Spend 5-10 min practicing Devil’s Press and getting to working weight (see video below, courtesy of CrossFit Federal Hill)

WOD:

10 Rounds For Time:

5 L-Arm DB Hang Power Snatch (50/35)

5 Devil’s Press (50/35)

5 R-Arm DB Hang Power Snatch

5 Devil’s Press

*1 Min Rest Between Sets

Video courtesy of LiftAtHome.

Today’s WOD will have you constantly switching from a one-arm movement to having DBs in both hands. Big key on the Hang DB Snatch is get that good hinge of the hip to start and then explosively open the hips to move that DB overhead as fast as possible.  Try to push the pace on both movements as fast as you can.  Remember, you get a one-minute break at the end of every round, so push it!

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Banded shoulder stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Cobra pose – 2 Min

Warmup:

200M jog

10 PVC pass throughs

10 PVC around-the-worlds

10 PVC OHS

200M jog

10 Squat2Stand

10 Kickers per leg

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

Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat

S/S/S:

Overhead Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final round of Overhead Squat for this cycle before we re-test our 5X5.  The goal today is to hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until we get to a Heavy Single for the day.  If that heavy single just happens to be a new 1RM, awesome!  If it isn’t, as long as you went heavy and came out safe.

WOD:

In 4 Min, complete…

400M Run

Max Cals – Ski Erg

Rest 1 Min

Repeat for total of 3 sets

Score = Total Ski Erg Cals

Not much to say about this one; the faster you finish he run, the more time you’ll have to knock out the cals on the ski erg.  Just don’t go full sprint on the run and not be able to put a solid effort on the ski erg.  Find that just-right pace.

Scaling Options:

Run -> 500M Row or .75 mile Echo Bike

No ski erg -> Banded ski erg 2 reps = 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Thread the needle pose – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

2X:

Bear crawl 30’ and back

5 hand-release push ups

10 iron cross

20-sec hold at top of rings

20-sec bottom of ring hold

Then…

On rig:Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

Barbell Warmup: With an empty bar, complete 5 reps of: Good mornings, Kang Squats, Romanian Deadlifts. Then, set up for Floor Press and complete 2X5 empty bar Floor Press

S/S/S:

Floor Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.Final go at Floor Press this cycle.  The goal today is to hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until we get to a Heavy Single for the day.  If that heavy single just happens to be a new 1RM, awesome!  If it isn’t, as long as you went heavy and came out of it safe.

WOD:

3 Rounds:

10 Ring Dips

15 Deadlifts (185/130)

20 Pull Ups

Video courtesy of CrossFit HQ.

With the ring dips, this will force you to focus on keeping the core tight in the dips so you don’t go all over the place during them.  Grit through those and then keep the back tight in your pull ups and deadlifts.

Scaling Options:

Ring Dips -> Box Dips -> Dips off a bench -> push ups

Bar weight -> 165/115 -> 135/95 -> as needed

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Banded triceps stretch – 1 Min per side

Video courtesy of RFT Coaching

Banded Bully Stretch – 1 Min per side

Warmup:

1 Min row (easy pace)

8 box step ups

6 tuck jumps

1 Min row (med pace)

10 Spider-Man lunge w/twist

10 Heal2Toe

5 Box jumps

4 Box jump overs

30-sec row sprint

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, power clean from the hang, power clean from mid-shin

WOD:

For Time:

1000m Row

50 Box Jump Overs (24/20)

25 Power Clean (115/80)

750m Row

40 Box Jump Overs

20 Power Clean

500m Row

30 Box Jump Overs

15 Power Clean

Video courtesy of CrossFit Inguz. Putting in a bit of a grind today.  Chip away at this one, especially in the higher-number sets of box jump overs.  Sprinting is not recommended, rather find a pace that allows you to either constantly move through the box jump overs or if you have to break, it should allow you to jump back in rather quick

Scaling Options:

No rower -> Run 800/600/400M, respectively

Box height -> 20/16 -> as needed -> scale to step ups

Bar weight -> 95/65 -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Banded hamstring stretch – 2 Min per side

Warmup:

50 Single Unders

8 Single DB deadlift per side

6 DB high pulls per side

4 Alt DB Snatch

30 High-jump single unders

10 Squat2Stand

10 Thoracic High Fives

20 Double Unders or 3 attempts

Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, Overhead Squat

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Final go of our Snatch Complex before our Oly re-test.  %s go up, but the rep count stays the same, and time for each set stays at 4 min.  With the % going up, take the time to make sure you keep your form dialed in.

WOD:

12 Min AMRAP:

Reps 2-4-6-8-10-etc…

Alt DB Snatch (50/35)

40 Double Unders After Each Round

Video courtesy of OPEX Fitness. So, today we’re looking at an ascending DB Snatch ladder with constant sets of double unders between rounds.  Best strategy would be to attack the DB snatches, and use steady/smooth pacing on the Dubs to let the shoulders get a small bit of rest

Scaling Options:

DB weight -> 35/25 -> as needed

Double Unders -> 80 Single Under per round

Cool Down:

Calf Stretch on rig – 1 Min per side

Side Foam roll – 30 passes on each lat (bottom of ribs to armpit)

Pic courtesy of Veteran.com

The Combat PT Tent will be closed for Columbus Day

Warmup:

500M row

10 push ups

Bear crawl 30’

10 push ups

Iron cross x5 ea leg

Scorpion x5 ea leg

Warmup on all three lifts for WOD (min 4 warmup sets per movement)

WOD:

“LINDA”

For Time

10-9-8-7-6-5-4-3-2-1:

Deadlift at 1.5 Bodyweight

Bench Press at Bodyweight

Clean at .75 Bodyweight

Compare to 20160510

Video courtesy of CrossFit HQ.  Demo of Games athlete, Frederik Aegidius tackling “Linda”, also known  as “The Three Bars of Death”.

This classic benchmark is a LOT of fun, but will put you through the paces.  The goal is to go unbroken each round, but be smart, especially on the bench press.  If fatigue is setting in and you are near failure, rack the bar and recover before continuing.  Yes, this is for time, but the body will recover faster if you break prior to hitting failure than if you fail out on a rep. And yes, the cleans are meant to be squat cleans.

Scaling Options:

Choose appropriate weights so you can safely complete all 10 rounds

Cool Down:

Doorway Stretch on Rig – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill