Warmup:

Grab light KB

200M jog

10 KB deadlifts

8 Goblet Squats

5 Push Press per side

2 OH KB lunge per side

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

On Rig*: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows).  

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat (2-sec pause at bottom), Kang Squats, Back Squats (3-sec hold at bottom).

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 16 Apr

Video courtesy of Catalyst Athletics. Today we get to go for a heavy 5X5 on Back Squats!   If you hit every instance of Back Squat since 16Apr, I have no doubt you will handle heavier weight each set compared to what you did on 16Apr.  Get after it!! 

WOD:

30-20-10:*

Pull Ups

Single Arm KB Walking Lunge (35/25) **

*Every Minute on the Minute – 4 Goblet Squats (35/25)

-WOD Begins with 4 Goblet Squats

**Switch Arms every 5 Reps

Video courtesy of The Active Life.  There is no better way to put a monkey-wrench into wat looks like a straightforward WOD than putting in an EMOM.  So, at the beginning of the WOd, do 4 Goblet Squats, then begin your round of 30 pull ups and 30 one-arm KB OH Walking lunges.  At the top of the next minute, wherever you are in the WOD, stop and perform 4 goblet squats, then go back to wherever you left off in the WOD and keep going.  This process continues at the top of every minute until you finish the WOD. 

Scaling Options:

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

KB Weight -> 25/15 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Kneeling Lat Stretch – 1 Min per side

RE-TEST WEEK!!!  Let’s do this!!!

Warmup:

3 Rounds of “Rowling” (see video below, courtesy of Train FTW)

Penalty moves per round:

Rnd 1 – Pushup2Downward Dog

Rnd 2 – Cherry Pickers

Rnd 3 – Burpees

5 Ball roll to V-sit

Barbell warmup: With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, (move to snatch grip) Snatch Grip RDLs.

For those who have never done “Rowling”    The goal is to row exactly 100M each round.  Once the rower gets to 80M, you stop rowing and see where it ends.  Any meters over or under 100 = the number of penalty movement reps you’ll need to do (ex. Rnd 1, I row  102, therefore I do 2 pushup to downward dog before going into Rnd 2)  

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Compare to 14 Apr

Video courtesy of Untamed Strength.  Re-test Week!!! Time to see if the last 9 weeks paid off.  If you hit each day the way we wrote out the strength and WODs, you should see an increase in the weight you can handle each set for the 5X5.  Remember, no Touch & Go on these.  Reset the hips and torso every rep.

WOD:

Benchmark Day

For Time:

5K Row

Video courtesy of CrossFit HQ. Every so often we need to hit certain benchmarks to see if our fitness is improving.  Sometimes these benchmarks are quicker WODs, sometimes, they are more long-distance stuff.  Today goes into the longer realm.  Shoot for a sub-25 Min. if this is your first time doing this one

Scaling Options:

If no rower, Run 5K

Cool Down:

Barbell Forearm roll out – 1 Min per arm

Roll out T-Spine and hamstrings – 30 passes

Warmup:

200M jog w/med ball

10 Cherry Pickers

10 Squat2Stands

20 Sec Hollow Hold

5 Sit Ups

200M jog (no med ball)

10 Med Ball Deadlifts

10 Front Squats w/ med ball

10 Push Press w/med ball

5 Wall Ball shots

5 KB deadlifts

5 Russian Swings

5 Goblet Squats

5 KB Sumo Deadlift Hi Pulls

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

WOD:

AMRAP 7:

10 KB Russian Swings (70/53)

15 Med Ball Sit Ups (20/14)

-Rest 3:00-

AMRAP 7:

10 Wall Balls (20/14)

15 KB Sumo Deadlift High Pull (70/53)

-Rest 3:00-

AMRAP 7:

10 Goblet Squats (70/53)

15 Med Ball Cleans (20/14)

Video courtesy of Pure Physio.  Make sure at the top of the Med Ball Sit Up, you lock the ball out OH.

Three mini-AMRAPs to finish off your week.  Combos of Med Ball and KB movements will make this one spicy.

Video courtesy of CrossFit HQ.  Med Ball Cleans are a movement we haven’t hit a lot, so quick demo.

Scaling Options:

KB Weight -> 53/35 -> as needed

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

Cool Down:

Saddle Pose – 2 Min

Roll Out T-spine – 3 Min

Warmup:

Grab light DB

400M jog

10 Spider-Man Lunge w/twist

5 DB deadlifts per side

5 DB High pulls per side

6 Alt DB Snatch

10 Thoracic High Fives

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop)

S/S/S:

Power Snatch + OHS + Snatch Balance

4@70%

4@75%

3@80%

Sets start every 4 min

Video courtesy of CrossFit Trajectory. Our final run of our Snatch Complex this cycle before we re-test our Snatch 1RM.  This cycle’s focus on speed under the bar with the Snatch Balance should make many of you more confident to drop in for a Squat Snatch instead of depending on a Power Snatch when you go for that 1RM. This time around, %s go up so stay tight!

WOD:

21-15-9*:

Alt DB Snatch (per arm) (50/35)

*400M run after each round

On DB Snatch, 1 L-arm + 1 R-arm = 1 Rep

Video courtesy of BP Training Systems. So, to clarify, you are switching arms every rep, but you must complete the rep count of the round on both arms before moving on.  Example, round one is 21 reps, so you must complete 21 reps on the left arm and 21 on the right arm

Scaling Options:

DB Weight -> 35/25 -> as needed

Run -> 500M Row

Cool Down:

Banded OH Stretch – 1 Min per side

Pigeon Pose – 1 Min per side

Warmup:

10 Cal Bike

10 Spider-Man to Samson

5 In-Place Inchworm

10 Squat2Stands

10 Thoracic High Fives

10 Cal Bike

10 Cobra 2 Downward Dog

30 Sec Handstand Hold

3 Wall Walks

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean

WOD:

25 Min AMRAP:

21/18 Cal Assault Bike

15 Power Cleans (135/95)

9 Handstand Push Ups

This is the kind of WOD that you just need to settle into a good pace that keeps you moving the whole time.  If you need to rest, make it the transition time from one movement to the next.  If you have to break in the Power Cleans or HSPUs, do it in manageable chunks so you don’t hit failure.

Scaling Options:

HSPUs -> Pike Push Ups off Box* -> Pike Push Ups off ground** -> Hand Rel Push Ups

Videos courtesy of Black Iron Gym and Global Bodyweight Training, respectively.  Demos of Pike Push Ups both off a box and off the floor.

Bar weight -> 115/80 ->95/65

If no Assault Bike -> 27/21 Cal Row -> 200M Run

Cool Down:

Thread the Needle hold – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

Jog 30’ and back x 4

Spider-Man Lunge 30’

Crab walk 30’

Duck Walk 30’

Straight-leg bear crawl 30’

10 Squat2Stands

10 Twisting Push Ups

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups (or ring rows), 5 Kipping Pull Ups (or ring Rows), 1-2 Muscle Ups (or Muscle Up transitions)

Barbell warmup: Perform 2 sets of 5 of empty bar Floor Press

S/S/S:

Floor Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ. Last go-around of Floor Press the cycle before we re-test our 5X5.   Today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.  As stated before, things to remember:  5 points of contact with the floor: Feet (2), hips, shoulder blades, and head.  And maintain tension on the bar throughout.  Relaxing at the bottom will actually put your elbows in a bad spot.  And SLOWLY lower the bar down each rep.  Don’t slam your elbows to the ground!

WOD:

3 Rounds:

10/8 Cal Row

20 Pull Ups

10/8 Cal Row

10 Muscle Ups (Ring or Bar)

Use that powerful leg drive and hip extension on the row to save your arms.  You’ll need the grip strength in the pull ups and muscle ups.  Quick note:  If you do not have Muscle Ups, do NOT skip this WOD just because the movement is outside of your skill-set.  The beauty of CrossFit is it is Universally Scalable.  Scaling is how we start to add new movements into our tool bag. Use the scaling options we give, or if you need more, put a comment on the web page, put a comment on our Facebook post, email a coach, etc…

Scaling Options:

If no rower – 10/8 Sumo Deadlift High Pull (95/65), 1 rep per Cal

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Muscle Ups -> Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Ups -> Muscle Up Transitions -> 10 ring dips/10 pull ups

Cool Down:

Scorpion Hold – 1  Min per side

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of City of Lawton.  The Combat PT Tent will be closed for Memorial Day.  Please enjoy the day and remember those who paid the ultimate price for our continued freedoms.

NOTE: The Combat PT Tent will be CLOSED on Monday, May 31st in observation of Memorial Day.

Warmup:

10 Cal Row

Walking Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

100M Run

20 Calf Stretch in Downward Dog

100M Run

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

2X5 empty bar back squat

S/S/S:

Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time we hit good ol’ fashioned Back Squats this cycle.  Just like we did Wednesday with Deadlifts, today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.

WOD:

For Time:

Row 50 Cals

Shuttle Sprint 100m

Row 40 Cals

Shuttle Sprint 100m

Row 30 Cals

Shuttle Sprint 100m

Row 20 Cals

Shuttle Sprint 100m

Row 10 Cals

Shuttle Sprint 100m

Shuttle Sprint = Sprint 50M and back

Best advice I can give on this WOD is start those first few rowing sets at a fast, but not sprinting pace.  As you continue through the workout, pick up the pace, so the end becomes the sprint

Scaling Options:

If no rower available, do same cals on Assault Bike, or Sumo Deadlift High Pull (95/65) – 1 rep per cal

Cool Down:

Oly Wall Sit– 2 Min

Leg Bleeds – 2 Min

Warmup:

Grab light KB

Jog 30’ and back x 3

Walking Lunge 30’

Walking Kicks 30’

Side lunge 30’

Inchworm 30’

KB Walking lunge 30’

3 wall walks

On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, 3 Chest 2 Bar Pull Ups or Ring Rows

Barbell warmup: With an empty barbell and in Snatch Grip per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk in Snatch Grip, High Hang Power Snatch

WOD:

EMOM 12:

ODD 16 KB Goblet Walking Lunges (53/35)

EVEN 6-8 Hand Stand Push Ups.

Rest 3 Min, then…

AMRAP 7:

10 Power Snatch (75/55)

5 Chest to Bar Pull Ups

Score each WOD separately (WOD 1, number of successful rounds.  WOD 2 Total Rounds and Reps)

Video courtesy of Functional Bodybuilding. Back-to-Back WOD Thursday!!! In WOD 1, for the Goblet lunge, every time the knee touches the ground, that is a rep, BUT, make sure you bring the legs back together, knees, hips, fully locked out to count the rep, even the last one.  For WOD 2, the Snatch weight is lighter, so the goal is quick cycle on the reps so you can get to the Chest2Bars quickly.  That said, do NOT round the back as you return the bar to the ground every rep.  Keep the back flat and reset under tension every rep!

Scaling Options:

KB weight -> 35/25 -> as needed

HSPUs -> Pike Push Ups off box -> Pike Push Ups off the floor -> hand release push ups

C2B Pull ups -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Bar weight -> 65/45 -> as needed

Cool Down:

Couch Stretch – 2 Min per leg

Kneeling Lat Stretch – 1 Min per side

Warmup:

200M jog

10 Cobra to Downward Dog

5 Cobra to Hip Snap

10 Bow2Bends

10 Scorpion

10 Swimmers

10 Over & Backs

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, RDLs, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Untamed Strength. Our last time of doing Snatch Grip Deadlifts this cycle before we re-test our 5X5.  Today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.  Still, reset the hips and torso every rep.

WOD:

AMRAP 18:

30 Bar Facing Burpees

20 Push Press (95/65)

400M Run

Video courtesy of Train FTW.  The Bar Facing burpees will make or break the score for today’s WOD.  The more efficiently you perform them, the quicker you knock them out.

Scaling Options:

Bar weight -> 75/55 -> as needed

Run -> 500M row

Cool Down:

Doorway Stretch – 1 Min per side

Banded OH Stretch – 1 Min per side