Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab walk 30’

Lat stretch on rig 30 sec per side –  see video below, courtesy of Harbor Park CrossFit

Barbell w/u: With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean (mid-thigh), Power Clean from shin

Pic and video courtesy of CrossFit HQ. In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

WOD:

“Hotshots 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 M Run

Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.  Today’s WOD is in their honor.

Scaling Options:

Air Squats -> to depth

PC Weight -> 115/85 ->95/65 ->75/55

Strict Pull Ups –> Buddha Pull Ups -> Table Rows

Run -> 500M row -> 2 Min of cardio

Cool Down:

Puppy Pose on Chair – 2 Min

Video courtesy of Vintage CrossFit

Banded lat stretch – 1 min per side

Warmup:

Grab a rower and light pair of DBs

10 Cal Row

5 DB deadlifts

5 DB Front Squats

5 DB Press

10 Cal Row

5 DB Hang Cleans

3 Devil’s Press

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@60%,

3@65%,

2@70%

+ 1 Jerk at the end of ea set.

%s Based off 12Aug 1RM

 Sets start every 3 min

Video courtesy of Catalyst Athletics. Our Clean Complex this cycle continues on our path of getting comfortable catching the bar at the bottom of a squat.  The better we get here, the more weight we’ll be able to move. Since we are going from ground, to below knee, to above knee, keep a tight grip on that bar!!! 

WOD:

40-30-20-10*:

Row (Cals)

DB Hang Squat Cleans (35/25)

*Every 2 Min – 5 Devil’s Press (begin WOD w/5 Devil’s Press)

Time cap – 20 Min

Video courtesy of CrossFit HQ.  Quick demo of the DB Hang Squat Cleans. Today will push you; I guarantee it.  Move as quickly as you can from movement to movement, and make sure you keep an eye on the clock so at the top of every 2 min, you can hit the 5 Devil’s Press.  The DBs are on the lighter side this time, so rep cycling should go a little faster.

Scaling Options:

DB height -> 25/15 -> as needed

If no rower available use other cardio, if none available at all -> sumo deadlift hi pull (95/65) – 1 rep=1 cal

Cool Down:

T-Spine Roll out – 2 Min

Spider-Man Lunge hold – 1 Min per side

Pic courtesy of 911towerchallengefoundation.org.  Don’t forget to register for this year’s Tower Challenge.  Click here, and when selecting a team, look for “CrossFit Flex/Joint Strike CrossFit”

Warmup:

8 Box Step overs

10 Squat2Stands

10 Twisting Lunge

5 Tuck Jumps

10 Alt Toe Touch (feet wide)

5 Box Jumps

10 Twisting Push Ups

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, then 3 wall walks

WOD:

“Crazy 26”

For Time:

26 Box Jump (24/20)

26 Pull Ups

26 Walking Lunges

26 Toe to Bar

26 Air Squat

26 Ab Mat Sit Ups

26 Empty Bar Good Mornings

26 Handstand Push Ups

26 Burpees

26 Hand-release Push Ups

*Time Cap – 26 Min

Scaling Options:

Box height -> 20/16

Pull Ups -> Buddha Pull Ups -> Ring Rows

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Sit Ups -> feet anchored

HSPUs -> Pike Push Ups off a bench -> Pike Push Ups off the ground

Hand Release Push Ups -> knees on ground in the push

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on box – 2 Min per side

Warmup:

Grab rope & PVC pipe

50 Single Unders

8 Squat2Stands

8 Thoracic High Fives

30 High-Jump Single Unders

8 Inchworms

30 Dubs or 4 attempts

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press – See video below (courtesy of CrossFit HQ)

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

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our Squat movement for this cycle will focus on the Overhead Squat.  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!

WOD:

EMOM 15:

Min 1 – 10 Toe2Bars

Min 2 – 45 Sec. Handstand Hold

Min 3 – 60 Double Unders

Video courtesy of Hyperformance Fitness.  Proper set up and execution of the Handstand Hold.

Scaling Options:

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

HS Hold -> Pike Hold off a box -> Plank

DUs -> 45 sec DU practice

Cool Down:

Calf Stretch on rig – 1 Min per side

Cobra Pose – 1 Min

Pic courtesy of Luke Events.  Please join us this Friday from 0600-0900 as we do “Hotshots 19” in honor of nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire. There will be an RX and scaled versions ready for you. This event is open to all.

Now, back to today’s work

Warmup:

Grab light KB

3 Rounds:

100M jog

30’ Single Arm OH KB walk

Switch arms and repeat

5 single arm KB Russian swing

3 Single arm KB Press

3 Single arm KB Snatch

S/S/S:

5-3-3-3-1:

Single Arm DB Jerk (do one arm then the other each set)

Sets start every 2 Min

Increase weight as needed

Video courtesy of Train FTW.

Little fun pressing/receiving work to start off. For the Single Arm dumbbell Push Jerk – Set-up:
Feet under hips/Glutes and abs tightened/dumbbell resting on shoulder/Elbow in front of body Execution: Dip/Push knees forward and out/Torso stays vertical/Heels down/Quickly extend at the hips and knees/Push under the dumbbell/Receive the bar in a Single Arm Partial Overhead Squat/Stand with load overhead to the finish position.  Go by feel on the weight jumps. Focus more on explosively opening the hips to move the weight and punching to land with arms extended instead of muscling the DB up

WOD:

18 Min AMRAP:

60′ Double KB Front Rack Walking Lunge (53/35)

(3 burpee penalty per drop during lunge)

5 KB Hang Snatch per arm (53/35)

Video courtesy of Functional Bodybuilding.  For the WOD today, mark off a 30′ section so you can lunge down and back.  And yes, only do burpees if you have to put the KBs down prior to finishing the lunge distance.

Video courtesy of Rogue Fitness. For the KB Snatch, get that good punch once it gets over the shoulder height to ensure you don’t bruise your forearm today.

Scaling Options:

KB weight -> 35/23 -> as needed

Cool Down:

Banded OH stretch – 2 Min per side

Couch Stretch –2 Min per side

Warmup:

3 Rounds of:

10 Cal Row

10 Cherry Pickers

5 Back Roll to V-Sit – See video below, courtesy of The Nate Chambers

10 Sec lat stretch per side – See Video below, courtesy of Scott Sonderman

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

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength. Our pulling motion for this cycle will be the OG of pulling, traditional stance Deadlifts!     Stronger we get here, the stronger everything else becomes!!!  Follow the steps on this video for set up and execution and you WILL have a better deadlift.

WOD:

On a 15-minute clock, 3 Rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Score = Total Cals completed in WOD

So, the goal of today is to see a steady rise in intensity as you go from minute to minute in a given round.  The 50 sec work set is closer to steady-state output, whereas the 10 second work set should be all-out sprinting!  Try to up that intensity so you finish that 10 second sprint BLAZING FAST, as you’ll get a nice 50 second break before rowing again.

Scaling Options:

If no rower – sumo deadlift high pull (95/65). 1 rep = 1 cal

Cool Down:

Iron Cross hold – 1 Min per side

Child’s Pose – 2 Min

Warmup:

Pair up and gran one med ball

200M run w/med ball – Pass ball back and forth as needed

Set up 10’ apart from partner

10 Chest passes each

10 Side tosses each

10 Granny shots each

10 Wall Ball passes each

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

Teams of 2

2 Rounds of:

1 Mile Run*

100 Wall Balls (20/14)

100 Ab Mat Sit Ups

*Partners alternate 400m at a time on the run. All other reps can be split in any manner. One works while other rests.

With the great fun we had the other week doing “31 Heroes”, we decided to hit up another partner WOD.  With this one, there is built-in rest, which should help you and your partner push fast through each section.    If you are going solo, make this one a bit more of a grinder.  You’ll cut the reps/distance in half and just keep going through the whole thing with no rest.

Scaling Options:

Run -> 2K Row per mile

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

Ab Mat sit ups -> feet anchored

Cool Down:

Cobra Pose – 2 min

Couch Stretch – 2 min per side

Warmup:

Jog 30’ and back x 3

Bear Crawl 30’

Crab walk 30’

Spider-Man Lunge 30’

Seal Walk 30’

10 Twisting Push Ups

10 Hollow Rocks

On Rings – perform 5 reps of: Ring Rows, walk feet down and do 5 more ring rows, elevate feet and do 5 more ring rows

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

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. Our pushing movement for this cycle will be The Push Jerk.  Yes, we get a few of these in on days where we are doing are Clean Complex, but our pushing days this cycle should help keep the focus on getting that weight overhead so when it comes time to go for a new C&J 1RM, the Jerk comes really easy!  As always, the goal with the 5X5 is the last rep should really be pushing your limits of control without hitting failure.

WOD:

4 Rounds for Quality:

10 DB Bench Press (pick weight*)

8 Feet Elevated Ring Rows

1:00 Side Plank each side

*heavy enough where going unbroken is challenging

Video courtesy of Functional Bodybuilding. You read it correctly, today’s WOD is NOT for time.  The goal is quality reps each round.  That means, no half reps on the DB bench, no kipping/sagging of the hips on the feet-elevated ring rows, and staying tight and maintaining the side plank each minute you do it.  That said, rest as needed from movement to movement.  Getting enough rest should allow you to keep every rep clean and perfect

Scaling Options:

Feet Elevated Ring Rows -> Regular Ring Rows (Elite: Strict Pull Ups)

Side Plank -> free hand on ground for balance

Cool Down:

Scorpion Pose – 1 Min per side

Roll out Lats – 2 Min per side

Warmup:

Grab Rope and a light/med DB

50 Single Unders

5 DB deadlifts per side

25 L-Leg SUs

25 R-Leg SUs

5 DB high pulls per side

5 DB Push Press per side

5 DB Push Jerk per side

25 DUs or 5 attempts

6 Alt DB Snatch

S/S/S:

8 Min Double Under Practice

Video courtesy of Paradiso CrossFit. Take the first 8 minutes to dial in the DU technique.  Or, if DUs are still a struggle, spend this time working on getting a few strung together.  Either way, make the 8 minutes count

WOD:

EMOM 21:

Min 1 – 8 Alt DB Snatch (50/35) + 30 Double Unders

Min 2 – 5 Single Arm Push Jerk (50/35) per side + 30 Double Unders

Min 3 – 30 sec calf stretch in Downward Dog

Video courtesy of Train FTW.  On the Single Arm Push Jerks, try not to twist the body when performing the jerk.  Keep your hips square. So, today’s EMOM will get that heart rate jumped up in the first two minutes, but go all out as you will have a minute of rest (30 seconds of which is stretching) coming up.  The rep scheme is doable if you cycle the reps properly.

Scaling Options:

DB weight -> 35/25 -> as needed

DUs -> 30 Penguin Hops -> 75 Single Unders

Cool Down:

Calf Stretch on rig – 1 Min per side

Banded overhead stretch – 1 Min per side

Pic courtesy of 911towerchallengefoundation.org.  We are less than one month away from the 2021 9/11 Tower Challenge.  This year, we are back at the Gila River Arena in West Gate.  This is the 20th anniversary of the tragic events of 9-11-2001.  I ask all of you to come out to show respect to those we lost not only that day but in the conflicts that came after.  I have set up a team for us and our good friends at CrossFit Flex.  Please click here to register.

Warmup:

200M jog

Spider-Man Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Heel2Toe 30’

Duck Walk 30’

Inchworm 30’

5 Cobra to Hip Snap

On Rig:On pull up ring, perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.

Burgener warmup – Videos courtesy of The CrossFit Weightlifting Seminar Staff.  Two Angles of Sage Mertz hitting the Burgener Warmup

S/S/S:

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

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based of 12Aug 1RM

Video courtesy of Catalyst Athletics. New Strength Cycle!  To kick this cycle off, we jump right into our Snatch Complex for the cycle.  This one is rather simple.  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:

”G.I. JANE”

For Time:

100 Burpees Pull-Ups

*18 Min Time Cap

Videos courtesy of OPEX Training.  Demo of the Burpee to Kipping Pull Up. Today we go back to a good CrossFit Benchmark of “GI Jane”  The goal on your Burpee Pull ups is to make them Burpee into Kipping Pull Ups.  A Burpee to Jumping Pull ups will be the first scale down.  The goal should be to knock out around 7-10 reps per minute.  This will keep you well under the time cap.

Scaling Options:

Burpee Pull Ups -> Burpee Jumping Pull Ups -> Burpee Ring Row (do 10 burpees, then 10 ring rows. Repeat until finished)

Cool Down:

Doorway Stretch x 1 Min per side

Lat Stretch on Rig – 1 Min per side

Video courtesy of Competitive Edge Physical Therapy and Performance