This WOD is dedicated to bringing attention to preventing Veteran Suicide.  The sad statistic is 22 suicides daily.  For more info on how to help, go to  http://www.official22wod.com/

WOD:

“22”

The Official WOD to Prevent Veteran Suicide

22 Reps of each movement. At minute 22, we will all pause for a moment of silence for all those who have died in this battle. 

Movements will be:

IF there are way too many people, people can start at different movements if need be.  Also, if you get to a movement, like the Assault Bike, and all bikes are taken, move to the next movement, and just come back to the bike afterwards.

Video courtesy of Vitality Fitness.  When doing the med ball walking lunge, hold the med ball in a bear hug.

Scaling Options:

Anything lower than Scaled version, speak with coach to determine scale

Cool Down:

Check on your friends.  Make sure none are without a wingman

Roll out what hurts

Warmup:

10 Cal Ski Erg

10 PVC Pass Thrus

10 PVC Around-the-worlds

10 PVC OHS

10 Spider-Man lunge w/twist

10 Over & Backs

3 Wall Walks

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

WOD:

5 Rounds:

4 Min AMRAP, 1 Min Rest between Rounds

Reps 3-6-9-12…etc

 Overhead Squats (95/65) (bar comes from the ground to start)

 Handstand Push Ups

 Cals on Ski Erg

*Restart reps at 3 after each round

Video courtesy of CrossFit HQ.  Some Handstand Push up efficiency tips.

Today will tax your shoulders, no doubt.  The more efficiently you move, the less you’ll have to muscle through a movement, allowing you to delay fatigue as much as possible.

Scaling Options:

Bar weight -> 75/55 -> as needed

HSPUs -> Pike Push ups of box, Pike Push ups off floor

Ski erg -> resistance band ski erg 2 reps + 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Banded OH stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

2 Rounds:

200M Jog

5 DB Deadlifts

5 DB front Squats

5 DB Hang Power Cleans

5 DB Press

Then…

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

3@65%

3@70%

2@75%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

Our second run of our Clean & Jerk Complex.  As stated before, take a quick second between the Power Clean and Front Squat, as well as between the Front Squat and Split Jerk, to set up properly before going into the next move.  %s go up, so keep form tight!!!

WOD:

AMRAP 17:

15 Hang DB Power Cleans (50/35)

12 DB Front Squats

9 DB Push Press

400M Run

Goal = 3+ Rounds

Video courtesy of Wolfpack Training. In the Hang DB Power Clean, keep the DBs between the legs so we get more of a hip hinge and save our backs.  This will also let you go right into the Front Squats once you finish the Hang Power Cleans as feet will be set about shoulder width.

Scaling Options:

DB weight -> 35/25 -> as needed

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

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch in Downward Dog – 1 Min per side

Pic courtesy of AF.mil Happy belated 75th Birthday to the Us Air Force!!!

Warmup:

8 Box Step ups

10 Plank Up/Downs – see video below, courtesy of Urbacise

10 Hollow Rocks

10 Pushup 2 Downward Dog

6 Box Jumps

6 Cobra 2 Hip Snap

On Rig: Perform 5 reps of scap pull ups, kip swings, kipping knee raise, Toe2Bar

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

S/S/S:

Core Stability Work

2 Rounds:

30-sec Work – 30-sec Rest of:

Plank Hold (on forearms)

Side Bridge R (on forearms)

Hollow Hold

Side Bridge L (on forearms)

Pics courtesy of Bodybuilding.com. Little bit of core stabilization to prep us for the WOD

WOD:

3 Rounds For Time:

10 Burpees Box Jump (24″/20″)

15 Toe2Bar

20 Push-ups

25 Pull-ups

Video courtesy of CrossFit HQ.  Some good pull up efficiency tips. Try to shake the arms out between the Toe2Bar and Pull Ups in each round to keep the grip going.  Maintain a steady pace on the burpee box jumps and if push ups are in your wheel house, attack them each round!

Scaling Options:

Box height -> 20/16 -> as needed

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

Video courtesy of FitKAFAlar.  Demo of the Alt single leg Toe2Bar

Push ups -> off bench

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

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Cobra Pose – 2 Min

Warmup:

12 Cals Ski Erg

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass thrus

10 PVC around the worlds

10 PVC OHS

10 Over & backs

10 Iron Cross

10 Bow to Bends

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Again, our goal this cycle is getting stronger and more efficient in the Overhead Squat to help you stabilize your catch position in the Snatch as well as having more strength in the end range of any OH pressing motion.  With the work sets dropping to 3, look to go heavier per set than we did on the 5X5 week.

WOD:

3 Rounds:

3 Min AMRAP, 2 Min Rest B/w Rounds

Reps 2-4-6-8-10-etc…

Deadlifts (225/160)

Bar Facing Burpees

*Restart rep scheme after each round

Score each AMRAP separately

Video courtesy of Train FTW.  Some quick tips on efficiency on the bar facing burpees.

Keep your deadlift form dialed in on this one.  Don’t let the back start rounding.  As stated above, after each rest period, you will start back at 2 deadlifts, 2 bar facing burpees, 4 deadlifts, etc…

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> as needed

Burpee over bar -> burpee to bar step over

Cool Down:

Banded OH stretch – 2 min per side

Iron Cross Stretch – 2 Min per side

Warmup:

Jog 30’ and back x4

High knees 30’and back

Butt kickers 30’ and back

50 Single Unders

Side shuffle 30’ and back

20 double unders or 3 attempts

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

WOD:

For Time:

400m Run

10 Toe2Bar

50 Double Unders

400m Run

10 Toe2Bar

40 Double Unders

400m Run

10 Toe2Bar

30 Double Unders

400m Run

10 Toe2Bar

20 Double Unders

400m Run

10 Toe2Bar

10 Double Unders

Video courtesy of Park City CrossFit.

So, with this WOD, the running and Toe2Bars are constant on their rep range.  The Double Unders will decrease each round.  Therefore, plan on a steady pace as you start this WOD, and look to increase the pace each round.

Scaling Options:

Run -> 500M Row

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Video courtesy of Functional Bodybuilding

Double Unders -> 2X Single Unders

Cool Down:

Cobra Pose – 2 min

Calf Stretch on rig – 2 Min per side

Warmup:

10 Cal Ski Erg

Bear crawl 30’ and back

Seal walk 30’ and back

Crab Walk 30’

Inchworm to Cobra 30’

10 Twisting pushups

10 Scorpions

10 Kneeling lat stretch

Barbell Warmup: With an empty bar and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows/ hang power clean, power clean from mid shin.  Put bar down, set up for Floor Press and complete 2X5 empty bar Floor Press

S/S/S:

Floor Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second run of the Floor Press this cycle.  Sets drop to 3, so look to go heavier per set than the 5X5 week.  A safety note:  keep tension and control on the way down to avoid slamming your elbows to the ground.  Slamming will not only kill your elbows, but you run the risk of breaking a wrist.  No one wants that…

WOD:

14 Min AMRAP:

20 Ab-Mat Sit-Ups

15/11 Cal Ski Erg

10 Hand-Release Push Ups

5 Power Cleans (165/115)

Video courtesy of Reebok CrossFit ONE.  Quick demo of the hand-release push up.

Know going in, this AMRAP will be shoulder/tricep intensive through most of the movements.  That said, try as best as you can to shake out the arms during the sit ups

Scaling Options:

Ab-mat Sit Ups -> feet anchored

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

Video courtesy of Vintage CrossFit

Hand-release push-ups -> push-ups off bench

Bar weight -> 135/95 -> as needed

Cool Down:

Scorpion Pose – 1 Min per side

Kneeling Prayer Pose on bench – 2 Min

Video courtesy of TruMotion Therapy

Warmup:

3 Rounds:

100M jog

8 KB deadlifts

10 Bow2Bends

8 Russian Swings

8 Box step ups

8 Goblet Squats

8 Kneeling Lat stretch

8 Am KB Swings

Then..

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

WOD:

For Time:

50 Am. KB Swings (53/35)

Then…

5 Rounds:

10 Pull Ups

15 Box Jumps (24”/20”)

20 Goblet Squats (53/35)

Then…

50 Am. KB Swings (53/35)

Video courtesy of CrossFit Arsenal.

Know going in, this WOD will not be finished quickly.  After the 50-rep cash-in, you’re looking at 5 rounds that consist of 45 reps each, and THEN a 50-rep cash-out.  That said, don’t take your sweet time getting through this.  Find that pace that will allow you to have minimal rest between movements.

Scaling Options:

KB weight -> 35/25 -> as needed

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

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

Cool Down:

Pigeon Pose on Rig – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Recent Academy grad Jake Ellison repping Joint Strike!  Way to go, Jake!!

Warmup:

15 Cal Row

Then…

Grab 15/10# plate

2 Rounds:

10 Plate Ground2Overhead

10 Plate around the worlds

10 Plate Squats

10 Plate OH lunge

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

3@65%

3@70%

2@75%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

Second go with our new Snatch Complex.  As stated last time, this will give us a chance to work your first and second pull for the Snatch, dial in the Power Snatch, and get a little extra OHS work.  As a reminder, 1 rep of the Complex consists on a Snatch Pull, followed by a Power Snatch, and finished with an OHS.  Between the Snatch Pull and Power Snatch, make sure to let the bar come to a complete stop on the ground, allowing you to re-set your hips for the Power Snatch.  Once the Power Snatch is complete, stand all the way up with the bar locked out overhead, and complete one OHS

WOD:

10 Rounds:

Max Effort Bike for Calories

45 Seconds On

45 Seconds Rest

Score = Total Calories

Video courtesy of Monroe Miller.

I prefer we stick to the Rogue Echo Bikes today, as they don’t coast as much when there isn’t any pedaling going on.  Treating each 45-second work piece as an all-out sprint.  Make this one hurt!!!

Scaling Options:

No Bike -> Row for Cals

Cool Down:

Couch Stretch – 2 Min per side

Banded OH stretch – 1 Min per side

Pic courtesy of Convoy of Hope.  Today’s WOD will be in honor of all those we lost on September 11th, 2001.

Warmup:

15 Cal Row

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

10 Cal Row

30 Double Unders

10 Push up to downward dog

Pull up warmup: 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 warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean

WOD:

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175/125)

11 HSPUs

11 KB Swings (70 /53)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. 

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers

Scaling Options:

If no rower – 66 Sumo Deadlift High Pulls at 95/65, or run both times

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> Buddha pull up -> ring row

HSPU -> Pike Push Ups (box or floor)

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Run -> 3 Mile Assault Bike

Bar weight -> as needed

Cool Down:

Roll out t-spine – 30 passes per side

Pigeon Pose on box – 2 min per side