Video courtesy of WORDStar. Quick demo on the dual KB Farmer Walks. Keep your shoulders back and chest up to prevent undue taxing on your breathing. Today’s word for this WOD, only one word…GRIT. This is one of the ones where your head is going to tell you time and time again “stop, there is no reason to do this workout”. That’s when you need to just put your head down, grit your teeth and GO!!!
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench)
S/S/S:
Bulgarian Split Squat
5X5 (per leg)
Increase weight ea set
Video courtesy of Catalyst Athletics. Welcome to the new Strength Cycle! We kick off the new cycle with our squat variation. This cycle, we will work the Bulgarian Split Squat. If you’ve never done these before, you will find areas on your leg pretty sore tomorrow, but that’s okay. It means we’re opening up more areas to build strength! Remember, each set, you will do 5 reps per leg. You can do all 5 on one leg before moving to the other leg.
WOD:
14 Min AMRAP:
4 Burpee Box Jump Overs (30/24)
8 Toes2Bar
12 Walking Lunges (per leg)
Don’t let the low numbers on each movement fool you. The height on the box is meant to be higher than normal, and after all the Bulgarian Split Squats, got a feeling the walking lunges may feel a little different today.
Videos courtesy of Rogue Fitness and Catalyst Athletics, respectively. Today, you can go with either split or push for your jerk.
WOD:
12 Min AMRAP:
1 Hang Dual DB Power Clean (50/35)
1 Devil’s Press
1 Dual DB Shoulder to OH
2 Hang Dual DB Power Clean
2 Devil’s Press
2 Dual DB Shoulder to OH
etc…Add 1 rep per movement each round
Videos courtesy of Train FTW and CrossFit Federal Hill, respectively. Quick demos on the Hang DB Power Clean and the Devil’s Press.
Ah, a nice ascending ladder AMRAP to finish off your week! Every round, you will in crease the rep count per movement by one rep. As you get into the higher numbers, the reps will get spicy, but aim to go unbroken each time you start a movement. Today, we want you to use the DB Hang Power Clean version where the DBs stay outside of the legs. Get a good hinge of the hips in the hang and then violently extend the hips as your shrug and throw the elbows in front of the DBs (as seen in the video above). For the Devil’s Press, as the reps go up, find a good rhythm to keep moving through them. And for the Shoulder to OH, you can use any method (press, push press, push jerk, split jerk) as long as you finish with the DBs locked out overhead and the hips and knees fully locked out.
Video courtesy of 24Life. Quick demo of the no-push up, no-jump burpee. Today’s EMOM is a bit of a primer for the work you will do in the WOD. Once you hit the rep count per minute, the remaining time is rest. For the no-push up, no-jump burpee.
WOD:
For Reps/Cals:
4:00 Max Calorie Bike
4:00 Max Burpee Box Jump Over (24/20)
4:00 Max Double Unders
*2 Min rest between sections
Score = reps + cals
Video courtesy of Kari Pearce. Some good burpee over box jump tips. Think of today as back-to-back-to-back AMRAPs, with one movement per AMRAP. While I wouldn’t expect a sprint pace the entire 4 minutes on any of these, I still want to see you move with a purpose each time as your score is the total reps/cals from all three. With having the 2 min recovery period, you should be able to hit each one of these with some fire!
Scaling Options:
Box height -> 20/16 -> as needed
Burpee box jump overs -> burpee box step overs
Double Unders -> no scale (will give you 4 solid minutes to work on your first Double Under!)
Videos courtesy of Austin Malleolo and Invictus Fitness, respectively. Some good tips on cycling deadlifts and getting through those cals on rowing. Look to grind this one out a little bit. A good steady row pace that is not as fast as a sprint, but not as slow as a 5K pace is in order today. This will allow you to come into the deadlifts with the posterior chain good and warm. If not able to go 15 unbroken, try breaking at 8, then finish the remaining 7, or break every 5 reps. Whatever allows you to go through as fast (and as safe) as possible. For the HSPUs, same thing. If 10 in a row is in your wheel house, do it. Otherwise, aim to hit 5, come off the wall, shake things out and finish he remaining 5.
Scaling Options:
If no rower -> 18/14 cal bike
Bar weight -> 185/130 -> 165/115 -> as needed
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> high kneeling DB press
Videos courtesy of Mobility WOD, The Ready State, and Invictus Fitness, respectively. Quick demos for Super Squat Hip Sequence, barbell tricep mash, and bicep stretch on the rig. With some hard work over the last few weeks, just want to get in a little extra mobility this week
WOD:
21 – 15 – 9:
DB Floor Press (50/35)
Burpee to Kipping Pull Up
Front Rack Lunges, per leg (95/65)
Videos courtesy of Functional Bodybuilding. Quick demos for the Floor Press and Burpee to Kipping Pull Up. Today will mix two movements you should move through rather quickly to one that will slow you down no matter what. The DB floor press and front rack lunges are pretty easy to maneuver through at a good pace on their own, but with the burpee to kipping pull ups, you will see your wind run out pretty quick if your pacing is off. Best strategy would be to move through the DB floor press at a good clip, then find a steady pace for the burpee to kipping pull up. This way, you’ll have a little left in the tank to get through the lunges each round.
Scaling Options:
DB weight -> 35/25 -> as needed
Burpee to Kipping Pull Up -> Burpee to jumping pull up
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.
The Combat PT Tent will be running this WOD from 0600-0900 today.
WOD:
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Video courtesy of WOD Prep.
Scaling Options:
Run -> 2K row per mile
Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin, front squat, press, push press, push jerk, split jerk
S/S/S:
EMOM for 12 Min:
Min 1 – 3 Power Cleans
Min 2 – 2 Front Squat
Min 3 – 1 Jerk
Climb in weight every time you come back to the Power Cleans
The CrossFit Games Qualifier Experience week concludes with one of the WODs that will be seen in ALL semifinal events, the Barbell Complex. To prepare for this, our first piece is a 12 min EMOM, allowing you to slowly get heavy on the movements prior to your three attempts at the complex
WOD:
CrossFit Semifinal Individual WOD
“Barbell Complex”
3 Attempts for Max Load:
3 Cleans + 2 Front Squats + 1 Jerk
1 Minute per Complex attempt
4 Minutes rest between lifts
Video courtesy of the Torian Pro. The barbell complex will consist of 3 Cleans (Power or Squat), 2 Front Squats, and one Shoulder-to-Overhead (can be press, push press, push jerk, or split jerk). Set up a clock where you get one minute to get through the complex each of the three rounds, and have a 4 min rest after each round. This complex will test your grip strength, you core stability, and your overhead positioning. Remember, you have the full minute to get through, so as long as your hands don’t come off the bar, and the bar doesn’t rest longer than a touch and go in between the cleans, if you find a spot to rest prior to finishing, do so to make sure you are set to accomplish the next movement in the complex.
For a little motivation (video courtesy of The CrossFit Games), jump to the 6-hour mark to watch Tia-Clar Toomey kill this one!
