Pic courtesy of Mt. Soledad National Veterans Memorial.  Today the Fitness Center (to include the Combat PT Tent) is closed in observance of Veterans Day.  We apologize for and inconvenience.

NOTE: The Fitness Center will be closed tomorrow in observance of Veterans Day.  Please plan accordingly

Warmup:

15 Cal Row

Jog 30’ and back x3

High knees 30’

Butt kickers 30’

Backwards lunge 30’

Side lunge 30’

Inchworm 30’

4 Min of jump rope practice

WOD:

With a running clock:

0:00-12:00 – Run 1 Mile

12:00-20:00 – 300 Double Unders

20:00-26:00 – 100/75 Cal Row

If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

Some longer cardio pieces for your enjoyment today.  If you finish one piece under the time limit, use the remaining time as rest (ex. I finish my mile run in 9 min, I rest until the clock gets to 12:00, then I start my double unders).  If you are not able to finish a particular part in its given time cap, once the time cap hits, go directly to the next piece regardless of where you end

Video courtesy of WODStar.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling Options:

DUs -> 600 Single Unders

If doing SDHP, bar weight -> 75/55 -> as needed

Cool Down:

Calf Stretch – 1 Min per leg

Roll out hamstrings and low back

Reminder:  On 25Nov, we will be doing “Trojan” for the Thunderbolt Cup WOD.  Be ready!!!

Warmup:

Grab pair of light DBs

Lunge 30’

Side lunge 30’

Inchworm 30’

5 DB deadlifts

5 DB Push Press

5 Cobra2Hip Snap on DBs (see video below)

3 Devil’s Press

On rig: On a pull up bar, complete 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: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee, Power Snatch from mid shin

Video courtesy of Invictus Fitness.  The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee.  This is more effective than doing a push up and then jumping.  Use the quick SNAP of the hips to get your feet under you quick. Only change here today is you will have DBs in your hands.

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

4@75%

4@80%

3@85%

Sets start every 4 min

%s Based off 17Sep2020

Video courtesy of the Lift Lab.  Fourth time on our Snatch variation this cycle, with a Power Snatch complex, and also, last time before we re-test our 1RM. Our %s go up from last time, but reps stay the same.  Focus on holding onto that bar! As we did last time, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep.  With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel.  This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position.  Still ensure your arms are locked out when you catch the weight.

WOD:

5 Rounds:

6 Devil’s Press (50/35)

12 Toe2Bar

18 Alt Pistols

Try to keep your pace steady as the round count is a bit higher than normal.  Your goal should finish this one in 15 Min or less.

Scaling Options:

DB weight -> 35/25 -> as needed

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

Pistols -> to box or banded

Video courtesy of Invictus Fitness

Cool Down:

Scorpion Pose hold (feel stretch in chest) – 1 Min per side

Couch Stretch – 2 Min per leg

Warmup:

200M jog

10 Box step ups

10 Push Ups

100M jog

8 box jumps

5 Cobra2Hip Snap(see video, courtesy of Invictus Fitness)

Kneeling Shoulder stretch on box (see video below, courtesy of train FTW ) – 30 sec

S/S/S:

10 Min work on seated Box Jumps

Video and notes courtesy of CrossFit HQ.

“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains. Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch. “It’s a way to get someone very athletic in movement—something fresh,” he says

WOD:

18 Min AMRAP:

2 Burpee Box Jump Overs (24”/20”)

2 Burpee Jumping Pull Ups

4 Burpee Box Jump Overs (24”/20”)

4 Burpee Jumping Pull Ups

etc…

(Add 2 reps to each movement every round)

Video courtesy of The Active Traveler Network.  Demo of the Burpee to Jumping Pull Up.  Remember, you don’t have to kip into the pull up, just jump and get chin above the bar.  Also, with the Burpee Box Jump Overs, you don’t have to extend your hips at the top.  Just get over the box, as seen below (video courtesy of 202’s Third Fittest Woman, Kari Pearce).  In this ascending WOD, as the reps get high, break them into manageable chunks before taking a quick break.  This should help you move better through the WOD.

Scaling Options:

Box Height -> 20”/16”

Burpee Jumping Pull Ups -> Burpee+ Ring Row (do all burpees for a round, then do all ring rows for a round)

Cool Down:

Pigeon Pose on box – 2 Min per side

Kneeling shoulder stretch on box – 2 Min

Warmup:

400M jog

10 Kickers per leg

10 Squat2Stand

10 Cossack Squats

10 Spider-Man Lunge

10 PVC Pass Thrus

10 PVC Around the World

DB warmup: Grab a light pair of DBs and perform 5 reps of:  Deadlifts (feet under hips, DBs outside feet), Deadlifts (Feet out wider, DBs inside feet), DB Russian swing, DB Push Press, Push ups on top of DBs, Devils Press (some quick reminders on Devil’s Press, video courtesy of CrossFit Federal Hill)

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Third time with Push Press this cycle.  Reps go down to 3 per set this time, so aim for heavier weight per set than what you used in the 3X5 week.  As always, with Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press.  With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast!  Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees.  This should keep them good and straight as your press HARD!

WOD:

21-15-9:

Devil’s Press (50/35)

400M Run

Try to hit big chunks of the Devil’s Press before you need a break.  Maybe do 7-7-7 in the set of 21, then 5-5-5 in the set of 15, then 5-4 on the set of 9.  Treat the run as your recovery.

Scaling Options:

DB weight -> 35/25 -> as needed

Run -> 500M Row -> 2 Min cardio

Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD.

Roll out Lats – 1 Min per side

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt Single Unders

30 Double Unders or 5 attempts

10 Cobra 2 Downward Dog

10 Thread the Needle

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, Front Squat, Thruster, Press, Push Press, Push Jerk

WOD:

5 Rounds of:

20 Double Unders

12 Hang Power Cleans (115/80)

Right into…

4 Rounds of:

100m Sprint

15 V Ups

Right into…

3 Rounds of:

30 Double Unders

16 Push Jerk (115/80)

Right into…

2 Rounds of:

200m Run

30 Ab-Mat Sit Ups

Right into…

1 Round of:

40 Double Unders

20 Thrusters (115/80)

Today will be a fun mix of couplets involving either jump rope work and a barbell or running and core work! The work gets tougher as the rounds per couplet go down. Dig in a embrace the grind!!!

Scaling Options:

DUs -> 2X Single Unders

Bar weight ->95/65 ->  75/55 -> as needed

Cool Down:

Calf Stretch – 1 Min per side

Child’s Pose – 2 Min

Warmup:

15 Cal Row

Twisting Lunge 30’

Inchworm 30’

Side lunge 30’

Reverse Lunge 30’

On Rig:

5 Scap Pull Ups

5 Kip Swings

5 Kipping knee Raise

5 Toe2Bar

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk     

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Third time with our 3-Position Power Clean complex. As a reminder, the Power Cleans will be performed in a complex consisting of a rep from above the knee, below the knee, and from the ground.  This equals 1 rep of the complex.   The goal is to hold onto the bar during one complex rep, and finish with one Jerk (Push or Split) before putting the bar down.  The %s stay the same as last time, but reps go up, so each set goes up to 4 minutes.  With these being Power Cleans, make sure you get a VIOLENT hip extension along with a HIGH pull before you pull yourself under the bar.

WOD:

For Time:

160/130 Cal Row

*Every Minute on the Minute – 5 Toes2Bar

Start w/5 Toes2Bar

If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

Video courtesy of CrossFit HQ.

Today, having a powerful stroke in the row will be key.  Don’t jump on the tower and just move back and forth super-fast.  Really drive with your legs and then pull hard on the handle when you go back.  Take a good second or two coming back in so you are able to really drive into the stroke!

Scaling Options:

If doing SDHP -> 75/55 -> as needed

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar

Elite Option – Assault Bike or Ski Erg – same Cals

Cool Down:

Cobra pose – 2 Min

Iron Cross – 1 Min per side

Warmup:

Grab med Ball

200M run w/med ball

Take med ball to target

5 Front Squat w/med ball

5 Push Press w/med ball

5 Wall Ball Shots

5 OHS w/med ball

10 alt Walking Lunge w/med ball

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Back Rack Lunges, Behind the Neck Push Press Use Snatch Grip), Overhead Squats.

WOD:

EMOM 24:

Min 1 – 10 Back Rack Lunges (95/65)

Min 2 – 15 Wall Balls (20/14)

Min 3 – 8 OHS (95/65)

Video courtesy of Train FTW.  Demo on Back Rack Lunges.  Today will be a bit of “Barbell Cardio”.  As with any EMOM, any time left over in a given minute will be rest.  The rep schemes for each is meant to push you hard.  Any rest will be well earned.  If you are not able to meet the rep requirements in a given minute, drop the reps in EACH movement by one.  If it happens again, drop by another rep for EACH movement.

Scaling Options:

Bar weight -> 75/55 -> as needed

Back Rack Walking Lunge -> Back Squat

Med Ball weight -> 14/10

Cool Down:

Couch Stretch – 2 Min per side

Leg bleeds – 3 min

Pic courtesy of CrossFit North Seattle.  With Halloween going down tomorrow, today’s WOD will get you in the right mood for Halloween fun!

Warmup:

Grab plate (15/10)

3 Rounds:

10 Plate Ground2Overhead

10 Squats w/plate locked out in front

10 Plate sit ups

Then…

Front Rack mobility 1 min per side (video courtesy of Power Monkey)

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Our third attack on the Front Squat.  The stronger we get in Front Squats, the easier it is to catch heavy loads in the clean.  The reps are lower than the 3X5 week, but there are more sets.  So, look to go heavier than you did in the 3X5 week.

WOD:

“Halloween Havoc”

3 Rounds:

100M “Candy Bag Carry” (53/35)

31 “Pumpkin Smashers” (25/15)

13 “Rise from the Dead” Sit-ups (15/10)

200M “Zombie Run” (15/10)

For the movements:

“Candy Bag Carry” = Farmer’s Carry w/Kettlebells

“Pumpkin Smashers” = Slam Balls

“Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you

“Zombie Run” = Running with plate locked out in front of you.

Have fun with this one, and move like the ghost and ghouls are chasing you! 😊

Scaling Options:

KB weight -> 35/25 -> as needed

Slam Ball -> 15/10 -> As needed

Plate weight -> 10/5 -> As needed

Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Pigeon Pose – 2 Min per leg

Warmup:

2 Min Row

10 Back Roll to V-Sit

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

5 Min of Double Under Practice

WOD:

“The Ghost”

6 rounds of:

1 minute of Rowing* (for Cals)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Score=total reps+cals

*If no rower, Sumo Deadlift high Pulls (95/65) 1 rep per cal

Compare score to 20150703

Video courtesy of CrossFit HQ.  This WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6-round fight.  Point of the WOD, push hard at EVERY station.

Scaling Options:

DU – NO SCALE.  You read that right, no DU scale.  If you do not have DUs, then this will give you six 1-minute practice sessions.  I bet you you’ll get your first DU today!

If doing SDHP, bar weight -> 75/55 -> as needed

Cool Down:

Calf Stretch – 2 Min per leg

Scorpion Pose hold (feel stretch in chest) – 1 Min per side