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
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:
RX
Scaled
1. Hand Release Push Ups
1. Hand Release Push Ups
2. Box Jumps (30/24)
2. Box Jumps (24/20)
3. Russian KB Swings (70/53)
3. Russian KB Swings (53/35)
4. Pull Ups
4. Buddha Pull Ups or Ring Rows
5. Dumbbell Squats (50/35)
5. Dumbbell Squats (35/25)
6. Handstand Push Ups
6. Pike Push Ups off box
7. Walking Lunges w/med ball (20/14)
7. Walking Lunges w/med ball (14/10)
8. Alt DB Snatch (50/35)
8. Alt DB Snatch (35/25)
9. Toe2Bar
9. Hanging Knee Raise
10. Ab Mat Sit Ups
10. Ab Mat Sit Ups
11. Devil’s Press (50/35)
11. Devil’s Press (35/25)
12. Cal Row
12. Cal Row
13. DB Deadlifts (50/35)
13. DB Deadlifts (35/25)
14. KB Sumo Deadlift High Pull (70/53)
14. KB Sumo Deadlift High Pull (53/35)
15. Cals Assault Bike
15. Cals Assault Bike
16. Wall Balls (20/14)
16. Wall Balls (14/10)
17. Back Extensions on GHD
17. Back Extensions on GHD
18. DB Push Press (50/35)
18. DB Push Press (35/25)
19. Shoulder Taps in Plank
19. Shoulder Taps in Plank
20. Cals on Ski Erg
20. Cals on Ski Erg
21. Goblet Squats (70/53)
21. Goblet Squats (53/35)
22. Burpee Over Kettlebell
22. Burpee Over Kettlebell
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
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
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.
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!
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…
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.
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
