Warmup:

200M jog

8 box step ups

10 Spider-Man lunge

10 Cobra to Downward Dog

10 Hollow Rocks

5 Box Jumps

2 Wall Walks

WOD:

EMOM 24:

Min 1 – 3 Wall Walks

Min 2 – 10 Box Jumps (24″/20″)

Min 3 – 20 Ab-Mat Sit Ups

Video courtesy of Carl Paoli.  Carl going over the points of performance on the Wall Walk. Today’s EMOM hits two big sections of our fitness game that tie into darn near every other movement we do.  Core stability and hip explosion.  The Wall Walks and Sit ups are meant to get that core used to staying tight, therefore keeping our torsos in the safest position.  The Box jump is a great way to hammer home how to violently open the hips as well as violently close them (so important in our Oly lifts).  Don’t try to rush through the reps.  Make each one perfect.

Scaling Options:

Wall Walks -> scale number down -> Wall Walk to height you can get to + hold for 5 seconds -> 6 Shoulder Taps per side in plank

Box height -> 20/16

Cool Down:

Pigeon Pose on box – 1 Min per side

Cat/Cow stretch – 2 min

Video courtesy of CrossFit London. For Cat/Cow Stretch, during the 2 minutes, slowly move from one position to the other.  Don’t rush it.

Warmup:

Jog 30’ and back x4

High Knees 30’ & back

Butt kickers 30’ & back

Side shuffle 30’ & back

Inchworm 30’

Bear crawl 30’ & back

10 Over & Backs

10 KB deadlifts

5 KB Russian Swings

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

4@70%,

4@75%,

3@80%

+ 1 Jerk at the end of ea set.

%s Based off 12Aug 1RM

 Sets start every 4 min

Video courtesy of Catalyst Athletics. Our final run of our Clean Complex before we re-test our Oly maxes.  The %s go up this week, so stay tight!  Work on dropping even FASTER under the bar each rep.

WOD:

AMRAP 15:

400M Run

15 Russian Kettlebell Swings (70/53)

Grind this one out!  Consistent running, quick, powerful reps on the Russian swings is key.  Goal should be 4-5 rounds.

Scaling Options:

Run -> 500M Row

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Cobra Pose – 2 Min

Thread the Needle hold – 1 Min per side

Warmup:

Grab light DB and Rope

AMRAP 7:

5 DB Deadlift per Arm

5 DB Hang Power Cleans per Arm

20 Single Unders

10 Single Under Left Leg

10 Single Under Right Leg

20 Single Under “Run in Place”

15 Single Under + Double Under or Double Unders

5 DB Power Cleans per side

S/S/S:

EMOM for 12:

Min 1 – 15-second top of dip hold., then 15 sec bottom of dip hold

Min 2: 8 Kneeling Muscle Up Transitions

Min 3: 8 Kip Swing (bar or Rings)

Video courtesy of CrossFit HQ. These drills are meant to help add stability in the parts of the muscle up.  Even if you don’t have muscle ups yet, learning to be stable throughout will help once you build the strength to pull yourself up into a muscle up.  The video will show the top of the ring dip hold (:43 – :51), the bottom of the ring dip hold (1:29 – 1:37), and the kneeling muscle up transition drill (3:25 – 5:07).  For the Kip Swing on the Rings, see video below, courtesy of Train FTW.

WOD:

“Carmine”

For Time:

9 Muscle-ups

50 Double Unders

36 Single-Arm DB Power Cleans* (50/35#)

40 Double Unders

7 Muscle-ups

30 Double Unders

28 Single-Arm DB Power Cleans

20 Double Unders

5 Muscle-ups

10 Double Unders

20 Single-Arm DB Power Cleans

* Do 1st half of DB Power Cleans set with Left Arm, then second half of set with Right Arm

Video courtesy of Functional Bodybuilding.  Quick demo on the Single Arm DB Power Clean. Today is a good mix of high-level skill, cardiovascular endurance, and strength/power with accuracy.  The Muscle ups (or whatever scale version you need) need you to trust your skill rather than muscle through the movement (pun intended), the dubs will be just enough to get your heart rate going, but keep breathing normal and the movement steady.  For the Single-arm DB Power Clean, use that strength, but focus on powerful hip extension and shrug each rep.  Don’t forget, do the first half of a set with the left arm, then the second half with the right (ex> set one is 36, so do 18 in a row with your left arm, and the last 18 with the right).

Scaling Options:

MUs -> If you have MUs, cut reps to 3,2,1 and one respectively -> 1 Burpee to Kipping pull up per rep, 1 burpee to jumping pull up per rep

DB weight -> 35/25 -> as needed

DUs -> 2X Single Unders

Cool Down:

3 Sets

:30 Wrist Extension Stretch / Side

:30 Seated Bicep Stretch

:30 Upward Dog Stretch

Warmup:

10 Cal Bike

8 Squat2Stands

8 Thoracic High Fives

8 Inchworm to push up

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Our last session of Overhead Squat this cycle before we re-test our 5X5.  By now, you know the importance of keeping the core tight, as well as keeping the shoulders active throughout the movement. Today, the goal is to finish with a heavy single for the day.  If that ends up being a new 1RM, then cool!

WOD:

30-20-10:

Calorie Bike

Toes-to-Bar

Hand-Release Push Ups

Video courtesy of Breazeal Gymnastics.  This one will come down to grit and good technique.  The bike and hand-release pushups are just movement you need to sink your teeth into and go for it.  On the T2Bs, good form will allow you to cycle these better than trying to just muscle through the movement.

Scaling Options:

T2B -> Kipping knee Raise -> Laying Toe2Bar -> V-Ups

Push Ups -> off bench

Cool Down:

3 Rounds

:30 Cobra Pose

:30 Scorpion Hold, per side

Warmup:

Grab super light pair of DBs

2 Rounds:

10 DB RDLs

10 DB Front Squats

10 DB Press

10 Squat2Stand

10 Thoracic High Fives

Then…

Barbell Warmup: With an empty bar in Snatch Grip, perform 5 reps of: RDLs, Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, OHS, Pressing Snatch Balance, Heaving Snatch Balance (last two movements in videos below, courtesy of Catalyst Athletics)

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

WOD:

Complete the following…

A) 5 Sets:

5 Snatch-Grip Deadlift @ 75% Snatch 1RM

Sets start every 1:30

B) 5 Sets:

5 Overhead Squat + Snatch Balance @ 65% Snatch 1RM

Sets start every 2:00

C) 5 Sets:

3 Power Snatch + Overhead Squat @ 50% Snatch 1RM

Rest as needed between lifts

Today is a fun day for lifting! The first two portions will have sets due at a certain time per set, whereas the last portion is based on how quick you recover.  1^st portion is straight forward.  5 Snatch-grip deadlifts each set, staying at the same weight (75% of your 1RM).  Second section, each set consists of 5 Overhead Squats, and finished with 1 Snatch Balance.  The weight for each set will be at 65% of your 1RM.  For the final portion, each set consists of 3 Power Snatches and 1 OHS, all sets at 50% of your 1RM.  The %s should not kill you, but make you focus on keeping good positions in each lift.

Scaling Options:

Go 10% lower on each lift

Cool Down:

Banded overhead stretch – 1 Min per side

Video courtesy of CrossFit Southie

Oly Wall Sit – 2 Min

Warmup:

10 Cal Row

10 Iron Cross

5 Back Roll to V-Sit

10 Scorpion Stretch

10 Squat2Stand

10 Air Squats

10 Cal Bike

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Starting Strength. Last time tacking Deadlifts this cycle before we re-test our 5X5.  Just like on Wednesday, the goal is finish with a heavy single.  If you’re feeling good and want to get 1RM, go for it!

WOD:

30-20-10-20-30:

Cal Row

Cal Assault/Echo Bike

18 Min Time Cap

No getting around it, today will make you sweat and breathe hard.  Keep a good steady-state pace on the longer cal pieces and aim to sprint the smaller ones.

Cool Down:

Iron Cross hold – 1 Min per side

Back roll to V-sit (slow) x 10

Video courtesy of The Nate Chambers

Warmup:

Grab light/med KB

200M run

30’ Spider-Man Lunge

30’ Walking Kicks

10 KB deadlifts

10 Russian Swings

10 Goblet Squats

15 sec hollow hold

5 V-Ups

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

WOD:

EMOM x 30 MINUTES:

Min 1 – 15 Russian KB Swings (70/53)

Min 2 – 15 Hollow Rocks + :20 Hollow Hold

Min 3 – 15 Goblet Squats (70/53)

Min 4 – :45 Right Side Plank

Min 5 – :45 Left Side Plank

Video courtesy of The Free+style Connection.  Carol Paoli breaking down the Hollow Rock. Core stability is our focus today.  In the two KB movements, focus on keeping the core tight to avoid throwing your back out.  In the Hollow rock/hold and the planks, again, tight core will be your goal here.  Also, side planks are to be done on your forearms.

Scaling Options:

KB weight -> 53/35 -> as needed

Hollow rocks -> hands at side

Side plank -> use free hand to stabilize

Cool Down:

Cobra pose – 2 Min

Child’s Pose – 2 Min

Warmup:

50 Single Unders

10 Spider-Man lunge to Samson Stretch

20 High-jump Single Unders

5 Hollow rocks

30 Sec Downward Dog

20 Double Unders or 3 attempts

Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

 5,4,3,2,1

 Increase weight ea set

Video courtesy of CrossFit HQ. Last time time hitting the Push Jerk this cycle before we re-test our 5X5.  The goal today is to get one heavy single for the day.  If that single happens to be a 1RM, cool!

WOD:

4 Rounds For Time:

10 Handstand Push Ups

20 Med Ball Sit Ups (20/14)

60 Double Unders

Video courtesy of Red Devil CrossFit.  Demo of the Med Ball Sit Up. Nice little triplet that will give some good body control, strength work on the core, and push that heart rate with the dubs!  Best idea is to move fast between movements

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press

Med ball weight -> 14/10 -> as needed

DUs -> 75 SUs

Cool Down:

Lacrosse ball shoulder mash – 1 Min per side

Video courtesy of Train Heroic

Calf Stretch on rig – 1 Min per side

Warmup:

250M Row

Walking lunge 30’

Side lunge 30’

High knees 30’ and back

Butt kickers 30’ and back

Heel2Toe30’

Inchworm 30’

WOD:

For Time:

2000 Meter Row

120 Stationary Overhead Lunges (25/15# plate)

1600 Meter Run

Break up distance and reps any way you want

Video courtesy of moveSKILL.  Quick demo for the OH Walking Lunge. So, today is a shooter’s choice type of WOD.  All the work is right there in front of you.  You can break it up any way you want.  Do it as written, or change it to 4 Rounds of 500M row, 30 Walking OH plate lunges, and 400M run, or how any way you want

Scaling Options:

Plate weight -> 15/10 -> as needed

Run -> 120/4 Cal Assault/Echo Bike

Cool Down:

200M walk

Thread the Needle hold – 1 Min per side

Warmup:

10 Box Step Ups

10 Cobra to Downward Dog

10 Spider-Man Lunge

5 Box Jumps

10 Squat2Stands

10 Thoracic High Fives

On Rig: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

Burgener warmup – See videos below (courtesy of CrossFit Weightlifting Seminar Staff). Two angles of Sage Mertz hitting the Burgener WU

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

4@70%

4@75%

3@80%

Sets start every 4 min

%s Based of 12Aug 1RM

Video courtesy of Catalyst Athletics. Last time doing our Snatch Complex before we re-test our Snatch1RM.  Reminder, perform one snatch from the ground, hold onto the bar, set up right below the knee and perform a second snatch, still holding onto the bar, set up above the knee and complete a third and final snatch of the complex.  The hope is, by this time, you have gotten pretty comfortable dropping to the bottom of an Overhead Squat to catch these snatches.  If dropping under fast is still a limiting factor, catch at power and then ride down to the bottom positions of the OHS.  Each time you do a rep, aim to get FASTER on the drop under. %s go up, so get ready!!!

WOD:

AMRAP 15:

1 Chest To Bar Pull Up

2 Burpees

3 Box Jumps (24″/20″)

Add 1 rep to all movements each successive round

Video courtesy of WOD Prep.  Some good tips on Chest2Bars. So, just remember, you add one rep per movement each round.  So, round one is 1 C2B pull up, 2 burpees, and 3 box jumps. Round two will be 2 C2B pull ups, 3 burpees, and 4 box jumps, etc… See how far you can get as your score is total reps.

Scaling Options:

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

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Pigeon Pose on Box – 1 Min per side