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

Pic courtesy of Middletown, NJ.  With tomorrow marking the 20th Anniversary of the tragic events of 9/11, today we want to take time to honor those who perished in those attacks.

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 (170/120)

11 Handstand Push Ups

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

NOTE:  If you haven’t done so yet, please register for the 9/11 Tower Challenge held at the Gila River Arena this Saturday, Sept 11th.  For registration, go here.

Scaling Options:

If no rower – 66 SDHP at 95/65, or run both times

Box height -> 24/20 -> as needed

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

HSPU -> Pike Push Ups

T2B -> Kipping Knee Raise -> Laying Toe2Bar

Run -> 3 Mile Assault Bike

Cool Down:

Roll out lats – 30 passes per side

Calf stretch on rig – 2 min per side

Warmup:

Grab a light DB or KB

30 Jumping Jacks

10 Spider-Man Lunges

10 Bow2Bends

10 Thoracic High Fives

10 Pushup2Downward Dog

2 Turkish Get-Ups per side (see video below, courtesy of CrossFit HQ)

On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, 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: 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)

3@65%,

3@70%,

2@75%

+ 1 Jerk at the end of ea set.

%s Based off 12Aug 1RM

 Sets start every 3 min

Video courtesy of Catalyst Athletics. Our second run of our Clean Complex this cycle.  As we’ve discussed before, this cycle we get even more practice getting under the bar FAST!!!

WOD:

Every 2 Min for 14 Min:

5 Pull Ups

10 Push Ups

2 Alternating Turkish Get Ups*

*Can be DB or KB. Pick weight you can control

The pushups and pull ups are just to prime the body so you are ready to keep core balance throughout the Turkish Get ups.  With the two minutes per set, you should have enough time to get through them without rushing too fast on the get ups.

Scaling Options:

Pull ups -> Buddha pull up -> ring row -> table row

Push up -> off bench

Turkish Getup -> no weight

Cool Down:

T-Spine Roll out – 2 Min

Spider-Man Lunge hold – 1 Min per side

Warmup:

8 Box Step overs

10 Squat2Stands

10 Twisting Lunge

5 Inchworm + 3 Push Ups

5 Tuck Jumps

10 Alt Toe Touch (feet wide)

5 Box Jumps

3 Wall Walks

30 sec Handstand hold

On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Kipping Knee Raise, Toes2Bar

WOD:

5 Rounds For Time:

10 Wall Walks

10 Toes2Bar

20 Box Jumps (24″/20″)

Video courtesy of CrossFit HQ. Maintain a neutral spine during those wall walks to avoid undue stress on the low back. Today we go from a mainly shoulder stress, to shoulder/core/hip stress, to a hip extension stress.  Your body should be pretty beat by the end, but the stress changes should allow you to finish this one in a good time.

Scaling Options:

Wall Walks -> ½ wall walk w/10 sec hold at top -> Wall Walk to 10 sec pike hold -> inchworm + 5 push-ups (see video below, courtesy of Spark Fitness and Tennis Club)

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

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on box – 2 Min per side

Warmup:

200M Ski Erg

8 Squat2Stands

8 Thoracic High Fives

8 Inchworms

200M run

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

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

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

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Time for our second session of Overhead Squat this cycle.  The stronger we become in this movement, the easier it will be to successfully catch the bar in a Snatch.  Tight core, active shoulders and feet flat! The working sets drop to 3, so plan on going heavier per set than you did the 5X5 week.  Good idea would be to start your first set at either the weight you did set 4 or set 5 of the 5X5 week with.

WOD:

AMRAP 20:

500M Ski Erg

40 Alternating Dumbbell Snatches (35/25)

30 DB Goblet Lunges (35/25)

200m Run

Video courtesy of KERWERK Limitless Fitness.  For the Db Goblet Lunge.  These can be walking or stationary.  Little higher rep sets in this AMRAP, but very doable.  Keep transition times to a minimum to allow you to get more reps in the given time period.

Scaling Options:

Ski Erg -> Banded Lat Press Down (see video below, courtesy of Train FTW) 50 per set

DB weight – > 25/15 -> as needed

Run -> 250M row

Cool Down:

Banded OH stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of Esa Dhyam.  We will be closed today in observance of Labor Day.  Don’t forget, if you have not done so yet, register for this coming Saturday’s 9/11 Tower Challenge.  When searching for a team, pick “CrossFit Flex/Joint Strike CrossFit”.  Late registration is open until Sept 10th. Click here to go to the registration site.

Warmup:

Grab light KB, then 2X through:

-10 Cal Row

-5 KB Sumo Deadlifts

-5 KB Sumo Deadlift High Pulls

-5 Russian Swings

-5 Goblet Squats

-5 Back Roll to V-Sit

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

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength. Second time tacking Deadlifts this cycle! Focus on the perfect set up, and then keeping the body tight throughout the movement

WOD:

4 Rounds For Time:

20 KB Sumo Deadlift High Pull (70/53)

20 Russian KB Swing (70/53)

20 Goblet Squats (70/53)

Time Cap 10 Min

Video courtesy of Train FTW.  Demo of Sumo Deadlift High Pull. Little heavier weight for our KB today, but these movements will all count on your explosive hip extension to be successful.  Can you beat the cap?

Scaling Options:

KB weight -> 50/35 -> as needed

Cool Down:

Iron Cross hold – 1 Min per side

Child’s Pose – 2 Min

Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

20 Double Unders or 5 attempts

1 Min calf stretch per side

10 Cobra to downward dog

10 Hollow Rocks

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

WOD:

“Annie’s on the Run”

For Time:

50 Double Unders, 50 Sit-ups, 200 Meter Run

40 Double Unders, 40 Sit-ups, 200 Meter Run

30 Double Unders, 30 Sit-ups, 200 Meter Run

20 Double Unders, 20 Sit-ups, 200 Meter Run

10 Double Unders, 10 Sit-ups, 200 Meter Run

Compare to 20200519

A little over a year ago, we took a classic CrossFit Benchmark and threw in a running interval just short enough to give you the opportunity to push your speed.  Can you match or do better than last time?

Scaling Options:

DUs -> Penguin Hops -> 2:1 Single Under ratio -> Jumping Jacks

Sit Ups -> Feet anchored

Run -> 250M Row -> 1 Min of cardio

Video courtesy of WOD Prep.  Demo of the Penguin Hop.

Cool Down:

Cobra Pose – 2 min

Calf Stretch on rig– 2 min per side

Warmup:

Jog 30’ and back x 3

High Knees 30’

Butt kickers 30’

Spider-Man Lunge 30’

10 Cobra 2 Downward Dog

10 Hollow Rocks

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Kipping Leg Raise, Toe2Bar

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

S/S/S:

Push Jerk

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting the Push Jerk this cycle.  The better we become at these, the easier the finish for the Clean & Jerk becomes.!  So, the goal with the 3X5 is to start at about the weight you used for set4 or 5 on the 5X5 week and build from there.

WOD:

16 Min AMRAP:

400m Run

20 Toe2Bar

10 Hang Power Cleans (135/95)

Your goal should be 3+ Rounds today.  Keep a steady pace on the run, string a good amount of T2Bs each time your are on the rig, and pop through the Hang Power Cleans, and you’ll easily make that!

Scaling Options:

Run -> 500M Row

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

Cool Down:

Banded OH stretch – 1 Min per side

Pigeon Pose – 1 Min per side

Warmup:

Grab a pair of light/med DBs

30 Jumping jacks

10 DB deadlifts

10 Squat2Stands

10 Spider-Man Lunge w/twist

5 Hang DB Power Cleans

5 DB Front Squats

5 DB Thrusters

10 Thoracic High Fives

5 Push Ups

5 Cobra to Hip Snap

3 Devils Press

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.  Then, 30 sec handstand hold, shake out arms and do 3 wall walks

WOD:

AMRAP 6:

3 DB Thrusters (50/35)

3 Pull Ups

6 Thrusters (50/35)

6 Pull Ups

9 Thrusters (50/35)

9 Pull Ups

Etc… add 3 reps per movement per round

-3 Min Rest-

AMRAP 6:

2 Devil’s Press (50/35)

2 Handstand Push Ups

4 Devil’s Press (50/35)

4 HSPUs

6 Devil’s Press (50/35)

6 HSPUs

Etc… add 2 reps per movement per round

-3 Min Rest-

AMRAP 6:

1 DB Curtis P (50/35)

1 Muscle Up

2 DB Curtis P’s (50/35)

2 Muscle Up

3 DB Curtis P’s (50/35)

3 Muscle Up

Etc… add 1 rep per movement per round

Score = Total Reps

Videos courtesy of Rogue Fitness, CrossFit Federal Hill, and Mountain Tacticle Institue, respectively. Demos of the Db Thruster, Devils Press, and Curtis Ps (one hang squat clean, one lunge per leg, one push press).  Back-to-back-to-back AMRAPs!  As the movements (both weighted and bodyweight) get more complex, the number you increase by per round goes down from one AMRAP to the next.  Use the first couple of rounds at the lower numbers to really get the movement down, so by the time the reps are higher, you’re able to string them together efficiently.

Scaling Options:

DB weight -> 35/25 -> as needed

Pull Ups -> Buddha Pull Ups -> Ring Rows

HSPUs -> Pike Push Up off Box -> Pike Push Up off the floor -> Hand Release Push Ups

Muscle Up -> Jumping Muscle Up -> 3 Burpee to kipping pull ups* per muscle up -> 3 Burpee to Jumping Pull Up** per Burpee

Videos courtesy of OPEX Fitness.  Demos of the Burpee to Kipping Pull up, and Burpee to Jumping Pull Up.

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 2 Min per leg

Warmup:

200M jog

Spider-Man Lunge 30’

Walking Kicks 30’

Side Lunge 30’

10 Cal Row

Heel2Toe 30’

Duck Walk 30’

Inchworm 30’

Burgener warmup- Videos below courtesy of The 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)

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based of 12Aug 1RM

Video courtesy of Catalyst Athletics. Second run of our Snatch Complex for the cycle.  Again, it is a 3-position Snatch.  We will 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, we will set up above the knee and complete our third and final snatch of the complex.  As we have been progressing in catching the bar in the bottom of the squat, the goal with all 3 reps is to catch at the bottom of the Overhead Squat.  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.

WOD:

For Time:

10 Cal Row

100M Run

20 Cal Row

200M Run

30 Cal Row

400M Run

30 Cal Row

200M Run

20 Cal Row

100M Run

10 Cal Row

15 Min Time Cap

Consistent pace and fast transitions will make getting under the time cap a doable thing.

Scaling Options:

Run -> 30 sec cardio for every 100M

Cool Down:

Tabata Roll Out

Spend 20 seconds rolling out one body part, take a 10 second break, and then do the next body part.  Do the whole body in this fashion