5 Plank Up/Downs – see video below, courtesy of Urbacise
5 Scap Pull ups
5 Kip swings
5 Push ups
5 Kipping knee raise
WOD:
Every 6 Min for 36 Min:
400m Run
10 Handstand Push-Ups
20 Toe2Bar
Score = Slowest Round
Video courtesy of Breazeal Gymnastics. So, today sprinting in this WOD can be a blessing or a curse, depending on how you look at it. You will find that you can sprint through pretty well in the first couple rounds and get more rest before the next round. But, remember, the score today is your slowest round, so if you go too fast in round one or two and can’t maintain that pace in the later rounds, your score may suffer.
Scaling Options:
Run -> 500M Row per round
HSPUs -> Pike Push ups off a box -> Pike push ups off the floor -> High kneel DB should press
Barbell warmup: With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts. NOTE: Prior to WOD, go back to empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin
S/S/S:
Sumo Deadlift
5X3
Increase weight ea set
Video courtesy of Barbell Brigade.
Third time at Sumo Deadlifts this cycle. 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. Reps drop to 3 per set, so aim to go heavier than the 3X5 week.
WOD:
21-18-15-12:
Cals, Echo Bike (women go 16-13-10-7)
Power Snatch (115/80)
Barbell Roll-outs
Video courtesy of the Active Life.
Look for today’s triplet to tax your lungs, shoulders, and core. Know going in that every round, when you get to the barbell roll-outs, your breathing will be very high and you’ll get the sense that you won’t be able to go deep in the rollout. Take a deep breath or two to clear that feeling away, and then attack the roll-outs. For form on the Barbell Roll-outs, the goal is to get as close to out flat at the bottom as possible.
Scaling Options:
Bar weight -> 95/65 -> as needed
Roll-outs -> as far as your flexibility will allow -> Ab-mat sit ups
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 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@65%
4@70%
3@75%
Sets start every 4 min
% Based off 11Aug 1RM
Video courtesy of Mindset & Weightlifting By Mona. Our third run of our Clean & Jerk Complex. By now you should be used to taking a brief pause between movements to set up good for the next movement. Make sure you finish the Jerk off strong. Really PUNCH as you extend those hips so your arms are locked out when you land in the split. %s stay the same as last time, but reps go up, so time per set jumps to 4 min.
WOD:
10 Min AMRAP:
10 DB Step-Overs (35/25)
5 Pull-Ups
10 DB Step- Overs
10 Pull-Ups
10 DB Step- Overs
15 Pull-Ups
10 DB Step- Overs
20 Pull-Ups
Etc…
Video courtesy of CrossFit Victoria.
This AMRAP will have a partial ascending ladder. The Pull ups increase per round, but the box step overs stay the same. For efficiency, I recommend trying more of a cross over step for the step overs today (as seen in the above video). If you try them in your warmup and they don’t feel comfortable, feel free to stay with traditional step overs.
Scaling Options:
DB weight -> as needed
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
10 KB Windmills – see video below, courtesy of Onnit
4 Box Jumps
Then…
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, toe 2 bar
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
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third session of Overhead Squat work this cycle. Again, our goal this cycle is getting more and more comfortable (read: stable) throughout the OHS position, particularly at the bottom. Reps in the work sets drop to 3, so look to go heavier per set than we did on the 3X5 week.
WOD:
3 Rounds:
3 Wall Walks
12 Toe2Bars
18 Box Jump Overs (24″/20″)
Time Cap – 10 Min
Video courtesy of WODPrep. Some good tips for Wall Walks. The better you get at the Wall walks, the quicker WODs like this one will go
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: Set up for Floor Press and complete 2X5 empty bar Floor Press
S/S/S:
Floor Press
5X3
Increase weight ea set
Video courtesy of CrossFit HQ. Third go of Floor Press this cycle. Reps drop to 3 per set, so look to go heavier per set than the 3X5 week. Really focus on keeping the hips on the ground. If you arch up and the hips, come off the ground, you’re not doing yourself any favors and risk injury.
WOD:
12 Min AMRAP:
27 Wall Balls
18 Cal Ski Erg
9 Pull Ups
Video courtesy of Train FTW. Some good Ski Erg tips here.
When doing the wall balls, try dropping the arms and not cranking the neck up while the ball is going up to the target. This will help keep your shoulders and upper back from fatiguing prior to the Ski erg and pull ups.
Scaling Options:
MB weight -> 14/10 -> as needed
No ski erg -> Banded ski erg 2 reps = 1 Cal
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
30-sec Thoracic extension on wall – See video below, courtesy of E3 Rehab
1 Wall Walk
WOD:
For Time:
10,9,8,7,6,5,4,3,2,1: Handstand Push-Ups
20,18,16,14,12,10,8,6,4,2: Cal Echo Bike
Time Cap – 35 Min
Pic courtesy of AhSeeIt.com.
Nothing better than a descending ladder of Handstand Push ups and the Echo Bike to make your Tuesday!! Steady pace on the higher reps sets with a focus on picking up speed when you get into single digits.
Scaling Options:
HSPUs -> Pike Push Ups off box -> pike push up off floor -> hand-release push ups
Video courtesy of Black Iron CrossFit.
No Echo bike or assault bike -> row, start at 30 cals, down to 3
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, OHS
S/S/S:
Snatch Pull + Power Snatch + Overhead Squat
4@65%
4@70%
3@75%
Sets start every 4 min
% Based off 11Aug 1RM
Video courtesy of Mindset & Weightlifting By Mona.
Third go of our new Snatch Complex. %s stay the same, but the rep count goes up, so time for each set goes up to 4 min. Again, make sure the bar comes to a complete stop between the Snatch Pull and Power Snatch. Want to make sure we set up in the proper position prior to hitting that Power Snatch.
WOD:
“Randy”
For Time:
75 Power Snatches (75/55)
Compare to 20200619
Pic courtesy of CrossFit HQ.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Go for big chunks, but do NOT let your back round over as you come down with the weight. The weight will feel light, but if your form goes south, you can really tax that low back in a bad way.
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, sumo stance good mornings, sumo stance RDLs, Sumo Deadlifts
S/S/S:
Sumo Deadlift
3X5
Increase weight ea set
Video courtesy of Barbell Brigade. Second run at Sumo Deadlifts this cycle. Again, looking to create some good strength throughout the posterior chain and add some hip flexibility in as well. In your setup: 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:
For Time:
10-9-8-7-6-5-4-3-2-1 Cal Row
100-90-80-70-60-50-40-30-20-10 Double Unders
16 Min Time Cap
Video courtesy of Dark Horse Rowing. So, the WOD begins with 10 Cals on the row, then 100 Double Unders, then 9 cals on row, then 90 Dubs,…etc until you get to 1 Cal on the Row and 10 Dubs. You’ll have to push the pace to make it under the cap today, but that’s what we want to see, all out effort no matter where we end
Joint Strike CrossFit 