Warmup:

2 Rounds:

50 Single Unders

5 KB Sumo Deadlifts

5 Air Squats

5 KB High Pulls

5 Pushup2Downward Dog

5 KB Sumo Deadlift High Pulls

Then…

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Power Clean + Hang Squat Clean

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

Video courtesy of Jonathan Miller. Last run of our Clean Complex this strength cycle before we re-test our C&J 1RM.  Remember, the goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  Our reps stay the same as last time, but the %s increase, so keep that grip!

WOD:

21-18-15-12-9-6-3:

KB Sumo Deadlift High Pull (70/53)

Double Unders

Video courtesy of Train FTW. Today’s WOD should be a relatively fast WOD.  But, don’t trade speed for bad form on the Sumo Deadlift High Pulls.  Maintain a flat back throughout, use your hips to generate that force to move the KB upwards, and don’t slam back down to the ground on the way down.

Scaling Options:

KB weight -> 53/35 -> as needed

DUs -> 3X Single Unders

Cool Down:

Iron Cross Hold – 1 Min per side

Calf Stretch on Rig* – 1 Min per side

Video courtesy of Tom Morrison.  Small variation on our calf stretch on the rig.  Hair flip optional…

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Pull ups or rows

10X: Sit ups

200m Run

WOD:

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 run this event from 0600 to 0900.

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Need strategies? Video courtesy of WODprep

Scaling Options:

Run -> 2K row per mile

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

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts

Warmup:

With a PVC pipe, 25 reps of:

Pass Thrus

Shoulder Press

OHS

Romanian Deadlifts

Bent Over Row

Good Mornings

Barbell Warmup: With an Empty Bar, perform 5 reps of: Good mornings, Back Squat, BTN Push Press (snatch grip), Overhead Squat, Elbow Rotations (bring bar back to BTN, and hands close to shoulders, Press (to front), Front Squat, Thrusters.  Put bar down, shake out arms, then pick bar up in Clean Grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin

Pic courtesy of WODwell.  Today’s WOD is dedicated to James Wright

WOD:

“James Wright”

Perform as Many Repetitions as Possible For Points in 20 minutes:

Overhead Squat (135/95) (10 points)

Thruster (135/95) (5 points)

Squat Clean (135/95) (3 points)

Deadlift (135/95) (1 point)

Perform any combination of the prescribed movements as many times as possible, to accumulate as many points as possible. Count reps of each movement during the workout. Calculate score by multiplying reps by points for each movement and totaling them all.

This British Hero WOD is dedicated to James Wright, 42 Commando Royal Marines, who died on August 5, 2011 in Afghanistan.  Also dedicated to Daniel Clack who died in the same month.  As mentioned above, you have 20 minutes to accumulate as many points as possible.  The points come from which lift you choose to do.  You can do any lift, for however many you want to do in a row, switching movements as you want.  Just make sure you count the points you get per movement (1 point for deadlift, 3 for a squat clean, 5 for a thruster, and 10 for an OHS).  Should be able to geta pretty high number by the end of 20 minutes.

Scaling Options:

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

Cool Down:

10 slow and controlled Iron Cross

Saddle Pose – 2 Min

Warmup:

25 Cal Row or 400M jog

Spider-Man Lunge w/twist

10 Box Step Ups

10 Kickers per leg

10 Squat2Stands

5 Box Jumps

10 Thoracic High Fives

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

3 Wall Walks

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@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of CrossFit Trajectory. Our third run of our Snatch Complex this cycle.  As mentioned last time, we are working on continued stability in the OH position through an OHS, but we include the Snatch Balance to this complex.  The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control.  Why is this important?  The better we get with this, the better our Squat Snatch will get.  The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch.  The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch. %s stay the same as last time, but the reps go up.  Therefore, the sets go to every 4 minutes.

WOD:

15 Min to Finish…

21 Double Unders

21 Box Jumps (24″/20″)

21 KB Sumo High Pull (53/35)

21 KB Goblet Squats (53/35)

21 HSPUs

21 KB Snatch, each arm (53/35)

21 Burpees

21 KB Swings (53/35)

21/15 Cal Row

Scaling Options:

DUs -> 60 SUs

Box height -> 20/16

KB weight -> 35/25

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

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling OH stretch on box – 2 Min

Video courtesy of Training FTW

Warmup:

10 Cal Row

10 Spider-Man to Samson

10 Cherry Pickers

10 Squat2Stands

10 Twisting Push Ups

50 Single Unders

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 5 Kipping Knee Raise, 3-5 Strict Pull Ups, 5 Kipping Pull Ups

30 High-Jump SUs

20 Double Unders or 3 attempts

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

WOD:

“Tabata* Gone Bad”

Max Cal Row in 4 Minutes

Tabata Air Squat

Max Double Unders in 4 Minutes

Tabata Pull-Ups

Max Cal Row in 4 Minutes

Tabata Push-Ups

Max Double Unders in 4 Minutes

Tabata Toe2Bar

Score is Total Cal Row + Double Under

* Tabata = 8 Rounds of 20 sec of work/10 sec of rest

Lots of movement in this one today!  You go from a constant movement for 4 minutes, straight into 8 rounds of 20 seconds of work/10 seconds of rest, and THEN back into 4 minutes of non-stop work, etc… While your score is only the cal on rowing and DUs, push yourself during those 20-second segments and try to match the rep count each time for a given movement.  And yes, again today there will be NO scaling for Double unders.  For those who don’t have Dubs, today you get two separate 4-minute blocks to practice.  Today could be the day you get your first one!!!

Scaling Options:

DUs -> No scale.  If you don’t have DUs, you’ll have 2 nice four-minute block to practice

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

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

Push Ups -> off bench

Cool Down:

Banded OH stretch – 1 Min per side

Heel cord mash – 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: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups, 5 Kipping Pull Ups

Barbell warm up: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean.  Put bar down, shake out arms, then perform 2 sets of 5 of Floor Press

S/S/S:

Floor Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third go-around of Floor Press the cycle.  Sets are back to 5 but reps drop to 3, so aim to go heavier per round this week than you did on the 5X5 and 3X5 weeks.  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:

“Fractured Fran”

5 Rounds for Time:

9 Thrusters (95/65)

9 Pull-Ups

This is a variant of “Fran.” Although the two variants have the same weight and number of reps (the work is identical), each has a different rep scheme.  See if you are able to beat your regular “Fran” time with this one.

Scaling Options:

Bar weight -> 75/55 -> -> as needed

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

Cool Down:

Doorway Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

500M Row

50 Single Unders

20 In-place high Knees

10 Samson Stretches

25 L-Leg SUs

25 R-Leg SUs

20 In-Place Butt Kickers

10 Thread the needle

30 Dubs or 5 attempts

Pic courtesy of Live Healthy MD.  Cardio Day!  Some good reasons listed in the pic on why we do what we do….

WOD:

3 Rounds:

1000M Row

120 Double Unders

800M Run

Time Cap – 40 Min

Just know you will be at this one for a while.  A sprint at the beginning does you no favors.  Find a pace you can maintain without breaking.  Only worry about picking up the speed when you get close to the end.

Scaling Options:

DUs -> 120 Penguin Hops -> 360 Single Unders

800M run -> 1.5 mile on Assault Bike

100M row -> 50 Sumo Deadlift High Pulls (95/65 or 75/55)

Cool Down:

Calf stretch on rig – 1 Min per side

Roll out T-spine – 30 passes

Warmup:

200M Jog

Walking Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

10 Pushup2Downward Dog

5 Cobra to Hip Snap

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

2X5 empty bar back squat

S/S/S:

Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Third rendition of good ol’ fashioned Back Squats this cycle.  Sets go up to 5 this time but reps drop to 3, so go heavier than you did in the 3X5 and 5X5 weeks!  Focus on good form, staying stable throughout the movement, and getting the hips below the knees at the bottom.  Try NOT looking at the ground when doing the Squat.  Couple of reasons.  First, the ground isn’t going anywhere, so stop looking at it.  When you look down, the body follows the eyes.  If you are in a forward leaning position, your knees and low back will suffer.  Second, we want to mimic the catch position for a Clean or a Snatch, with torso upright at the bottom of the squat.  If we go for a heavy Clean or Snatch and we’re leaning forward, we either will lose the lift or run the risk of injuring ourselves

WOD:

3 Rounds For Time

50 Air Squats

40 Push ups

30 Ab Mat Sit Ups

20 Box Jumps (24″/20″)

10 Burpees

This bundle of bodyweight fun will push you to knock out big chunks of these movements unbroken.  Go for it!  Try to limit rest to the transition from one movement to the next.

Scaling Options:

Air Squats -> to depth

Push Ups -> off bench

Sit Ups -> Feet Anchored

Box height -> 20/16 -> as needed

Cool Down:

Couch Stretch on Box– 2 Min per side

Video courtesy of Men’s Health.  K-Starr back at it, but this time going over the Box-assisted Couch Stretch

Leg Bleeds – 2 Min

Warmup:

Grab light DB

10 Cal Row

5 DB Deadlifts per side (DB between feet)

5 Db High Pulls Per Side

5 Hang DB Power Cleans per side

5 DB Jerks per side

6 Alt DB Snatch

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 

WOD:

In 5 Min, complete:

5 DB Hang Clean and Jerk, left arm (50/35)

5 DB Hang Clean and Jerk, right arm (50/35)

10 Alternating Dumbbell Snatches (50/35)

10 Pull-Ups

15/12 Calorie Row

     -any time left before 5 Min mark = Rest

Repeat for a total of 5 Rounds

Score = slowest round

Video courtesy of Signum Fitness and Nutrition. Push to continually move each round until you finish all the required work.  Earn that rest!    For the DB Hang Power Clean& Jerk, I prefer having the DB between the legs at the bottom, but if you want it on the side, that’s cool too 

Scaling Options:

DB weight -> 35/25 -> as needed

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

Row -> Sumo Deadlift high Pulls (95/65) one rep per cal

Cool Down:

Child’s Pose – 2 Min

Thread the Needle Hold – 1 Min per side

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 PVC Pass Thrus

10 PVC Around the worlds

3 Wall Walks

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Snatch grip Deadlifts, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Snatch, Hang Power Snatch, OHS, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

5X3

Increase weight ea set

Video courtesy of Untamed Strength. Our third time of doing Snatch Grip Deadlifts this cycle.  Or sets go back up to 5 but reps drop to 3 per set5.  So the goal should be heavier weight per set compared to what you used in the 3X5 and 5X5 weeks.  Remember, no Touch & Go on these.  Reset the hips and torso every rep

WOD:

AMRAP 12:

30 Double Unders

Overhead Complex Ladder* (95/65)

(1 Rep = 1 Snatch Grip Deadlift +1 Hang Power Snatch + 1 Overhead Squat)

*Add 1 Rep per movement each round

(ex, Round 2= 2 Snatch Grip Deadlifts, 2 Hang Power Snatch, 2 OHS. Round 3 = 3 Snatch Grip Deadlifts, 3 Hang Power Snatch, 3 OHS, etc…)

Video courtesy of Life and LiftLikeaMother. So, as described above, every time you come back to the OH complex, you add one rep to each movement.  In this video, this athlete is in Round 3. The Double Unders stay consistent throughout the WOD and the Complex gets longer and harder as the rounds go up.  

Scaling Options:

DUs -> 30 Penguin Hops -> 75 Single Unders -> 75 Bunny Hops

Bar weight -> 75/55 -> as needed

Cool Down:

30 Calf stretch per side in Downward Dog

Banded OH Stretch – 1 Min per side