Warmup:

Walking Lunge 30’

Side Lunge 30’

Spider-man Lunge 30’

Inchworm 30’

Bear crawl 30’ & back

Grab light DB

10 Goblet Squats

5 Deadlifts per side

5 Push Press

6 Alt DB Snatch

10’ DB walking OH lunge per side

S/S/S:

Overhead Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our third time hitting Overhead Squat this cycle.  This week, the reps go down per set, but we’re back up to 5 sets.  The goal is to go for even heavier weight than the 5X5 or the 3X5 weeks.  At this point, you should be more confident in keeping a stable OH position.  Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.

WOD:

EMOM for 15 Min:

Min 1 – Single-arm DB Overhead Walking Lunge – 10 steps*

Min 2 – 10 Alt DB Snatch

Min 3 – 15 DB Goblet Squats

DB weight – 50/35

*Take 5 lunges with DB in Left Hand, turn around, and take 5 lunges with DB in Right Hand

Video courtesy of Functional Bodybuilding.  This EMOM should result in about 15-20 seconds rest each minute if you move with a purpose.  That said, don’t sacrifice form for speed. For the OH Walking lunge, take the first five steps with the DB locked out Oh in your Left arm. Turn around, switch the DB to the right hand, and do 5 more OH walking lunges (should end up back where you started)

Scaling Options:

DB weight -> 35/25 -> 25/15 -> as needed

If you have NO stability with even a light DB overhead for the lunge, go no weight, but keep arm locked out overhead

Cool Down:

Overhead Stretch on wall – 2 Min

Video courtesy of Strength and Sport Physical Therapy

Couch Stretch – 1 Min per side

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

Pull up warm up: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

Barbell warm up:

WOD:

“Luke AFB 31 Heroes Tribute WOD”

31 Min AMRAP:

8 Thrusters (135/95)

6 Chest 2 Bar Pullups

11 Box Jumps (30”/24”)

400M Medball Run (20/14)

Athletes must wear masks for this WOD.  One partner begins the 400M medball run while the other partner goes through as many rounds as possible of the Thrusters, C2B Pull Ups, and Box Jumps.  When partner 1 finishes the run, the partners switch place and partner 1 takes over the AMRAP wherever partner 2 left off. Continue this rotation for 31 minutes.  Score = total rounds

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

C2B -> Chin Above Pull Ups -> Buddha Pull Ups -> Table Rows

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part

Couch Stretch – 1 Min per side

Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our second time hitting our Pulling movement for this cycle will be the Sumo Deadlift.  The sets go down, from the 5X5 week, so aim to go heavier each set.  As you see in this video, wind up the hips in set up, then the second the back is flat and then shins touch the bar, lift!

WOD:

28-21-15-9:

Devil’s Press (50/35)

Handstand Push Ups

Video courtesy of CrossFit Federal Hill.  Ah, the return of a fan-favorite, the Devil’s Press!  Take the tips on the video to heart to make these as efficient as possible.  The more efficient the movement, the fast you get through the reps.  The faster you get through the reps the quicker this WOD is done!

Scaling Options:

DB weight -> 35/25 -> as needed

HSPUs -> Pike Push Up off box* -> Pike Push Up off floor** -> Hand Rel push up

Video courtesy of NorCal Fitness.  Demo of Pike Push Up from a Box…

Video courtesy of Global Bodyweight Training.  Demo of Pike Push Up from the floor.

Cool Down:

Thread the Needle hold – 1 Min per side

Childs Pose – 2 Min

Warmup:

50 Single unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 Attempts

30’ High Knees

30’ Butt Kickers

30’ Side Shuffle

30’ Inchworm

10 Spider-man Lunge

WOD:

EMOM for 24:

Min 1 – 50 Double Unders

Min 2 – 100M Run

Min 3 – 20 Mountain Climbers (L+R = 1 Rep)

You should be able to keep the work for each minute to the first 30-40 seconds of each minute.  The limiting factor for most will be the Double Unders.  If you are just starting to get DUs, if you miss the rep count more than once in a given minute, scale back to a number you can make.

Scaling Options:

DUs ->50 Penguin Hops -> 100 Single Unders -> 100 Bunny hops

Video courtesy of WOD Prep.  Demo of Penguin Hops.  These are perfect if the timing of the doulbe under is what is limiting you.

Run -> 30 sec of cardio

Cool Down:

Warmup:

10 Kickers per leg

10 Side Lunge

30’ Duck Walk

30’ Crab Walk

10 Twisting Push Ups

10 Huggers

10 Over & Backs

Burgener Warmup: Below videos courtesy of the CrossFit Weightlifting Seminar staff.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

If doing SDHP, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull

S/S/S:

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

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our second time hitting out Snatch complex for this cycle.  Again, we’ll be taking off from the floor, below the knee, and above the knee.  The goal is to hold onto the bar through the entire complex before letting go.  USE the hook grip!  With the %s going up this week, this becomes even more important.  I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS

WOD:

3 Rounds for Time:

20 Cal Row*

30 Hang Power Cleans (95/65)

400M Run

*If you don’t have a rower, 20 Sumo Deadlift High Pulls (95/65)

Video courtesy of WOD Star.  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:

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

Bar weight for Hang Power Cleans -> 75/55 -> as needed

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

Cool Down:

Barbell forearm roll out  

1 Min per side (video courtesy of 3rd Element Fitness)

Back roll to V-sit x20 (slow and controlled)

DON’T FORGET: This Friday, at 0600, we will run our special “31 Heroes” Tribute WOD at the Combat PT Tent.  Due to COVID-19 restrictions, only AD, Guard, or Reserve Military members are allow to participate.  Masks will be worn during WOD as well.  Contact Coach Sherri to sign your team up!!!

Warmup:

400M jog

10 Squat2Stands

10 Bow2Bends

10 Alt Toe Touch

10 Cobra to Downward Dog

5 Cobra to Hip Snap (see video below)

10 KB Deadlifts

10 Russian Swings

5 Am. KB Swings

Video courtesy of Invictus Fitness, quick demo of the cobra to hip snap.   Why is this so important?  The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders.  Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster

WOD:

“Fat Amy”

For Time:

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (53/35)

10 Burpees

10-M Bear Crawl

10 Burpees

20 Kettlebell Swings (53/35)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

WOD description courtesy of WODWell.  In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.  “Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.  Goal is a sub-20 Min finish.  Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.

Scaling Options:

KB weight -> 35/25 -> as needed

Reps -> take 10 reps off of each non-burpee move (except bear crawl), and drop burpees to 5 each time

Cool Down:

Scorpion Stretch – 30 sec per side

Doorway Stretch – 30 sec per side

Warmup:

Grab light plate

2Rounds:

10 Plate Ground2OH

10 Plate OH Walking Lunge

10 Steps with plate locked out OH

Then…

10 Huggers

10 Over & Backs

2X 5 empty bar press

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our second time hitting Strict Press.  Again, set the feet shoulder distance, knees locked out, ribs tucked in, and elbows down and in front of the bar prior to pressing.  Prior to the start of the press, squeeze your butt.  This will help keep the legs locked out.  Any bounce in the knees makes this a Push Press, which is not the goal this cycle.   This week, the sets are fewer than the 5X5 week, so look to go heavier!

WOD:

For Time*:

21-18-15-12-9:

Dumbbell Strict Press (35/25)

*After Each Round:

100M OH Plate Carry (25/15)

Video courtesy of NorCal Strength & Conditioning.  For the Oh plate walk, stand with feet hip width apart, Drive Plate overhead locking out elbows achieving Full Flexion of the Shoulders, Keep Midline Tight by squeezing abs and glutes, Walk Forward with Plate Overhead.  Don’t let the lighter DBs fool you.  This one WILL tax your shoulders.  Maintain that good locked out position in the OH plate carry!

Scaling Options:

DB weight -> 25/20 -> as needed

Plate weight -> 15/10 -> as needed

Cool Down:

Thread the needle Hold – 2 X 1 min per side

Childs Pose – 2 Min

Warmup:

30’ High Knees

30’ Butt Kickers

30’ Side Shuffle

30’ Inchworm

30-second downward dog

Burgener Warmup: Videos courtesy of the CrossFit weightlifting Seminar Staff.   Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position..

WOD:

AMRAP 3:

200M Run

15 Burpees

Max Power Snatch (75/55)

rest 3 minutes

AMRAP 3:

150m Run

12 Burpees

Max Power Snatch (95/65)

rest 3 minutes

AMRAP 3:

100M Run

9 Burpees

Max Power Snatch (115/80)

rest 3 minutes

AMRAP 3:

50M Run

6 Burpees

Max Power Snatch (135/95)

Scaling Options:

Run -> 250/175/125/75M Rows, respectively -> 1min/45sec/30sec/15sec cardio, respectively

Bar weight -> as needed, as long as there are 3 weight jumps in the WOD.  Last set should be around 70-70% of Power Snatch 1RM

Cool Down:

Banded overhead Stretch – 2 Min per side

Cobra hold – 1 Min per side

Warmup:

200M jog

30’ Spider-man Lunge

30’ Inchworm

30’ Side lunge

30’ Crab walk

10 Twisting Push ups

Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Jumping Pull Ups with slow negative, Strict Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

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, Squat Clean from Mid Shin, Press, Push Press, Push Jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

 3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Second time this cycle, doing the 3-Position Clean complex.  The Squat Clean will come from the floor, right below the knee, and above the knee.  Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push). Your %s go up, so utilize the Hook Grip to keep from dropping the bar.

WOD:

“Strict Nicole”

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

Today is a “strict” version of a classic CrossFit Benchmark, “Nicole”.  The way it works, after your first 400M run, you do as many unbroken Strict Pullups as possible.  As soon as you have to come off the bar, you go into another 400M run.  This order will continue for the whole 20 min.  Score will be total strict pull ups.

Scaling Options:

Run -> 500M row -> 100 Double unders -> 2Min of cardio

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

Cool Down:

Kneeling lat stretch – 1 Min per side

Saddle Pose – 2 Min   

Warmup:

Grab light KB

2X through…

100M Suitcase walk in L-hand

100M Suitcase walk in R-hand

5 KB Deadlifts

5 Russian Swings

5 American Swings

5 Goblet Squats

Then…

10 Spider-man to Samson

WOD:

5 Rounds:

1 Minute Max Reps,  American Kettlebell Swings (53/35)

1 Minute Max Reps, Reverse Lunges (Bodyweight)

1 Minute Max Reps, Goblet Squat (53/35)

1 Minute Rest

Score = Total Reps

There is no break between the minutes, so would suggest getting ready to transition right around when there is 5-10 seconds left per minute…except when doing Goblet Squats.  That next minute is rest, so go until the end.

Scaling Options:

KB weight -> 35/25 -> 25/15 -> As needed

Cool Down:

Couch Stretch – 2 Min per side

Roll out T-spine – 2 Min