Warmup:

200M jog w/med ball

10 Med Ball deadlifts

10 MB front squats

10 MB push press

10 MB Thrusters

10 Cherry Pickers

5 Med Ball Cleans

5 Wall Ball Shots

Barbell Warmup – With an empty bar in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin.  Put bar down, shake out, then pick bar back up and perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Second running of our Sumo Deadlift for this cycle.  Like last time, in your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift.  Aim to go heavier per set than you did on the 5X5 week.

WOD:

12 Min AMRAP:

15 Wall Balls (20/14)

5 Power Cleans (185/125)

Video courtesy of OPEX Fitness.

Don’t worry, you did not read the RX’d weights for today wrong.  It is meant to be on the heavy side.  These Power Cleans should not be touch-and-go, but rather fast singles.

Scaling Options:

MB weight -> 14/10 -> as needed

Bar weight -> 85% of your 1RM -> as needed (ELITE: 225/165)

Cool Down:

Child’s Pose – 2 Min

Leg Bleeds – 2 min

Pic courtesy of Northeastern University, College of Social Science and Humanities.  The Combat PT Tent will be closed in observance of Juneteenth.  If you still want to hit a WOD, head over to the track

Warmup:

400M jog

10 Air Squats

10 Alt Single-Leg Toe Touches

10 Elbow-to-Instep Stretch

10 Hamstring Scoop Stretch- see video below, courtesy of the CrossFit Affiliate Program

100m high knees

100m butt kickers

WOD:

“Griff”

For Time:

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Compare to 20240705

Pic courtesy of CrossFit HQ

The “Griff” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008

Cool Down:

Hurdler stretch – 1 Min per side

Calf Stretch in downward dog – 1 min per leg

Warmup:

8 Box Step ups

Bear crawl 30’ and back

Inchworm to hollow* 30’

Seal Walk** 30’

5 Cobra2Hip Snap

4 Box Jump Overs

10 Scorpions

2 Burpee Box Jump Overs

Videos courtesy of Lindsey Otanicar and OPEX Fitness, respectively

S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second time hitting Bench Press this cycle.  The sets drop to 3, so aim to go heavier in the work sets than you did on the 5X5 week.

WOD:

8-12-16-20-16-12-8:

Burpee Box Jump Overs (24″/20″)

Renegade Rows (No Push-Up) (50/35)

Video courtesy of Futboler Fit HQ.

Little up and down the mountain with some burpee box jump over and renegade rows.  On the burpees, utilize a cobra to hip snap technique to save what energy your already-taxed shoulder and check have to allow you to stay as stable as possible in the Renegade Rows.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Scorpion stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

200m jog

Spider-man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

Bear crawl 30’

Reverse bear crawl 30’

2 Rope Walks

5 Toe2Rope – See video below, courtesy of CrossFit YouAct

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Strict Toe2Bar

WOD:

EMOM 28:

Min 1 – 2 Rope Climbs (Or 10 Strict Pull Ups)

Min 2 – 12 Toe2 Bars

Min 3 – 200M Run

Min 4 – Rest

Video courtesy of CrossFit HQ.

With today’s EMOM, the goal is to finish in roughly 50 seconds each minute.  Wit the run, if you go over the minute, that’s fine as you are going into a rest minute. Also, if you are going for RX’d, only switch to Strict Pull Ups if all climbing ropes are in use.

Scaling Options:

Rope Climbs -> 2 Rope walks for every 1 rope climb -> 1 Rope Walk for every 1 rope climb -> 10 Ring Rows

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

Run -> 250M row

Cool Down:

Cobra Pose – 2 Min

Kneeling Lat Stretch – 1 min per side

PROGRAMMING NOTE: The Combat PT Tent will be closed this Thursday for Juneteenth, but we will program a WOD you can do on the track for that day.

Warmup:

1:00 Ski Erg

10 Huggers

10 PVC Pass Thrus

10 Squat2Stands

10 Thoracic High Fives

10 Bow2Bends

10 PVC OHS

5 PVC Snatch Balance

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

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Second run of our Snatch complex for this cycle, which consists of a Squat Snatch, followed by a hang or high hang Squat Snatch, and finished off with one more Overhead Squat.  Again, we’re trying to get more and more comfortable receiving the barbell at the bottom of an overhead squat as well as reinforce the stability of our body throughout an Overhead squat. %s go up, so time per set jumps to 4:00.

WOD:

4 Rounds:

24/20 Cal Ski Erg

18 Alt DB Snatch (50/35)

12 Handstand Push Ups

Video courtesy of CompTrain Masters.

Shoulders will be good and fried by the end of this one.  Shake the arms out as you move from one movement to the next.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

HSPUs -> Pike Push Ups off a box or floor -> Seated DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Banded Overhead stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

200M med ball jog

5 med ball deadlifts

5 med ball squats

5 med ball push press

5 wall ball shots

10 Bow to Bends

10 Thoracic High Fives

5 KB deadlifts

5 Russian Swings

Barbell Warmup – With an Empty Bar perform 5 reps of: Good mornings, RDL, Deadlifts. Then, build up to WOD Deadlift weight

WOD:

Partner WOD

Teams OF 2…

2 Rounds:

80 Russian Kettlebell Swing (55,35)

40 Deadlift (225/155)

80 Wall Balls (20/14)

400m Run with Med Ball*

One Partner works while the other rests.

*Both partners run the 400m at the same time, can switch off holding the Med Ball as needed.

Video courtesy of WODStar.

Have a good plan with your partner going into this one.  Find a rep range that is manageable and repeatable.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Bar weight -> 185/130 -> as needed (ELITE: 275/205)

MB weight -> 14/10 -> as needed

Cool Down:

Iron Cross Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Ski

10 Iron Cross

10 Scorpion

10 Cobra to Down Dog

10 Alt Lunges

Then, 3X:

3 Empty Bar high hang muscle snatch

3 hang power snatches

3 hang squat snatches

Then…

Super Squat Hip Sequence – video courtesy of Mobility WOD

S/S/S:

Bulgarian Split Squat

5X5 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat variation this cycle will be the Bulgarian Split Squat.  This is a great way to help bring up your weaker leg.  Use either a bench or a box to elevate your back leg in this movement.

WOD:

5 Sets:

On A 3:00 Clock…

20/15 Cal Ski Erg

Max Hang Squat Snatch

-Rest 1:00 between sets

Bar weight:

Round 1 & 2 – 135/95

Round 3 & 4 – 115/80

Round 5 – 95/65

Video courtesy of Shape Fit.

With a drop in weight as the rounds go on, look to increase the rep count on the hang squat snatches each time.

Scaling Options:

Bar weight -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side

Warmup:

200M jog

Walking Lunge 30’

Side lunge 30’ and back

Inchworm 30’

5 light DB deadlifts per side

5 DB push press per side

3 DB high pulls per side

5 burpees

3 DB snatch per side

WOD:

4 Rounds For Time:

600m Run

8 Left Arm DB Snatch (50/35)

8 Right Arm DB Snatch

8 Left Arm DB OH Lunge

8 Right Arm DB OH Lunge

16 Burpee over DB

Time Cap – 35 Min

Videos courtesy of OPEX Fitness.

On the DB Snatch, you only need to have one head of the DB touch at the bottom. On the Burpee over DB, make sure you jump over the DB, not behind or in front of it.

Scaling Options:

Run -> 750M Row

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Banded OH stretch – 1 min per side

Scorpion Stretch – 1 Min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Our Clean & Jerk complex this cycle will consist of one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk (preferably Split).  Focus on getting a good drop under the bar to the bottom of a squat to catch the bar.  On the jerk, load up the hips and then explode the bar up and punch as you drop under.

WOD:

EMOM 16:

MIN 1 – 15/11 Cal Row

MIN 2 – 12/9 Cal Bike

MIN 3 – 10 V-Ups then Max Forearm Plank in Remaining Time

MIN 4 – Rest

Videos courtesy of CrossFit HQ and Functional Bodybuilding, respectively.

The goal on the bike and row is to be done at roughly :45 every time.

Scaling Options:

Cals -> Cut to what you can cover in :45

V-Ups -> Alt V-Ups

Cool Down:

Cobra Pose – 2 Min

Child’s Pose – 2 Min

Warmup:

8 Box Step overs

10 Huggers

10 Scorpion Stretch

10 Kneeling Lat Stretch

5 Box Jumps

10 Thread the Needle

2 Wall Walks

:30 Handstand Hold

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

AMRAP 24:

3,6,9,12…

Pull Ups

Handstand Push Ups

Box Jump (24″/20″)

Video courtesy of WOD Prep.

Gymnastics work to kick off your week!  With an ascending rep scheme (add three reps every round), find a good pace to keep from the get-go.  If you try to go too fast on the smaller rounds, you’ll find grip and shoulder stability wearing out as the reps get higher.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Dual DB push press

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose – 1 Min per side