This year, we are doing things just a bit different for our 31 Heroes Challenge.  This year, it will only be open to Active Duty, Guard, and Reserve personnel, but we will need judges (safety measures and masks will be provided), so please contact Sherri at the Combat Pt Tent to volunteer.  As we get closer, we’ll reveal the WOD, but it WILL be a Team of 2 WOD.

Warmup:

50 Single Unders

10 Bow2Bends

10 Spider-man Lunge

25 Double Unders

10 Thoracic High Fives

Duck Walk 30’

Crab Walk 30’

10 PVC pass thrus

10 PVC OHS

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our second time hitting Overhead Squat this cycle.  Again, the more comfortable you get squatting with weight over your head, the more comfortable the Squat Snatch becomes.  The better your Squat Snatch, the more weight you can do in the Squat Snatch, making you overall stronger and more fit!  Keep the arms fully locked out, and armpits facing forward throughout this lift.  This week, the sets are fewer than the 5X5 week, so look to go heavier!

WOD:

Every 2 Min for 8 Min, complete:

200M Run

Rest 2 Min, then…

Every 2 Min for 8 Min, complete:

75 Double Unders

The goal of this one is each round should be just about an even work-to-rest ratio.  If it isn’t even, don’t sweat it.  Just stay the course and hit the required number every time.  If you end up coming up short in a given round, the next round, scale back.

Scaling Options:

Run -> 250M row -> 1 Min Cardio

DUs -> 75 Penguin Hops ->150 Single Unders

Cool Down:

Calf stretch – 2X1 Min per side

Oly Wall Stretch – 2 Min

Warmup:

400M Jog

10 Pushup2Downward Dog

10 Spider-man Lunge

10 Box Step Overs

10 Knee hugger to hip opener

3 Burpee box jump overs

Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Jumping Pull Ups, Jump to Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

WOD:

For Time:

30′ Burpee Broad Jump

25 Box Jump Overs (24/20)

20 Alt Pistols

15 Hand Release Push Ups

10 Burpee Kipping Pull Ups

5 Muscle Ups (Bar or Ring)

10 Burpee Kipping Pull Ups

15 Hand Release Push Ups

20 Alt Pistols

25 Box Jump Overs

30′ Burpee Broad Jump

Video courtesy of Train FTW.  Demo of the Burpee to Kipping Pull Up.  Follow the set-up and execution mentioned here.

Today is a nice Up-and-down-The-Mountain to finish off the week!

Scaling Options:

Box height -> 20/16 -> as needed

Pistols -> banded* ->to box** (videos courtesy of Invictus Fitness and Max-Level Fitness, respectively)

Burpee Kipping Pull Ups -> Burpee Jumping Pull Up (video courtesy of State of Fitness) -> 10 burpees and 10 ring rows

Muscle Ups -> Burpee to kipping pull up -> Burpee to Jumping Pull Up -> 5 Push ups and 5 ring rows

Cool Down:

Lat stretch – 1 Min per side

Child’s Pose – 2 Min

Warmup:

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Cherry Pickers

10 Alt Toe Touch

10 Cobra2Downward Dog

Prior to WOD, 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, Press, Push Press, Push Jerk

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our Pulling movement for this cycle will be the Sumo Deadlift.  As you see in this video, wind up the hips in set up, then the second the back is flat and the shins touch the bar, lift!

WOD:

15 Min AMRAP:

200M Run

15 Power Cleans (135/95)

10 Jerks (135/95)

On your last Power Clean, feel free to go right into your Jerks.  Goal is to do the Jerks unbroken (so you don’t have to do extra cleans getting the weight back up to the shoulders).

Scaling Options:

Run -> 250M row or 1 Min cardio

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

Cool Down:

Cherry Picker hold – 2 Min

Video courtesy of PhysicalCompany.  For the Cherry Picker or Standing Wide Leg Fold stretch.

Roll out posterior chain

Warmup:

200M jog

30’ Spider-man Lunge

30’ Inchworm

30’ Side lunge

30’ Crab walk

10 Twisting Push ups

2 Wall Walks

Pull Up warmup: 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

Pic courtesy of Premier CrossFit

WOD:

“LEGION 8”

8 Rounds For Time

8 Thrusters (75/55)

8 Chest-to-Bar Pull-Ups

8 Clapping Push-Ups

8 Power Snatches (75/55)

8 Knees-to-Elbows

8 Sumo Deadlift High-Pulls (75/55)

8 Handstand Push-Ups

8 Toes-to-Bar

Then 800 M Run

Scaling Options:

Bar weight -> as needed

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

Clapping PU -> Push ups

Knee2Elbow -> V-Ups

HSPU -> Pike Push Ups*

Video courtesy of NorCal Fitness

Toe2Bar -> V-Ups

Cool Down:

Leg Bleeds – 3 Min

Scorpion Hold – 1 Min per side   

Warmup:

Grab light DB

2X through…

100M Suitcase walk in L-hand

100M Suitcase walk in R-hand

5 Single-arm deadlifts per side

6 Alt DB snatch

5 Goblet Squats

Then…

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

S/S/S:

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

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our Snatch complex for this cycle will be the 3-position Snatch.  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!  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:

For Time:

200M Suitcase carry Buy-In* (50/35)

then…

24-20-16-12:

Alternating Dumbbell Snatches (50/35)

Dumbbell Goblet Front Squats (50/35)

then…

200M Suitcase Carry Cash-out* (50/35)

*For the suit case carry, carry DB in left hand 100M, then turn around.  Carry DB in right hand and go back to the starting point.

Video courtesy of John Rusin.  For the Suitcase Carry, keep your torso upright and don’t lean to one side to counter-balance the weight,  Keep the core tight to maintain balance.

Scaling Options:

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

Cool Down:

Barbell rollout on forearm – 1 Min per side

Video courtesy of CrossFit Oak Hill

Thread the Needle hold – 1 Min per side

Pic courtesy of Art Blog.  I know these times are still crazy, but stay as active and as safe as you can.  Do your part and we’ll be back to normal before you know it.

Warmup:

10 Box Step ups

10 Spider-man Lunge

10 Bow2Bends

6 Box Jumps

50 Single Unders

5 Burpees

Calf Stretch on box – 30 sec per side

5 Min Double under practice

WOD:

EMOM 24:

Min 1 – Max Double Under in 45 sec

Min 2 – Max Burpees in 45 sec

Min 3 – Max Box Jumps (24/20) in 45 Sec

Score = Total Reps

Scaling Options:

DUs -> No scale. If you don’t have DUs, you get 45 seconds of practice per round

You read that correctly for Double Unders.  No scaling for those today.  If you do not have DUs, today you will get a total of 8 sets of 45 seconds to practice.  I have a feeling we’ll see a lot of first time DUs today!!!

Box height -> 20/16 -> as needed

Cool Down:

Calf stretch – 2X1 Min per side

Pigeon Pose on box – 1 Min per side

This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

Warmup:

30 Single Unders

20 High Jump Single Unders

20 Double Unders or 5 attempts

10 Pushup2Downward Dog

10 Over and Backs

10 Huggers

Grab light DB

50’ L-arm OH DB walk (see below video in WOD section for demo)

50’ R-Arm OH DB walk

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be the Strict Press.  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 Pres, which is not the goal this cycle.

WOD:

5 Rounds:

200M Run

50M L-Arm DB OH Walk (35/25)

50M R-Arm DB OH Walk (35/25)

50 Double Unders

Scaling Options:

Run -> 250M Row -> 1 Min cardio

DB weight -> 25/15 -> as needed

DUs -> 50 Penguin Hops -> 100 Single Unders

Cool Down:

Thread the Needle Hold – 1 Min per side

Calf Stretch in Downward Dog – 2X 1 Min

This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

Warmup:

400M jog

10 Twisting Pushups

10 Thread the Needle

10 Alt Toe Touch

10 Spiderman2 Samson Stretch

Pull Up warmup: 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 Warmup: With an empty bar and clean grip, do 5 Good Mornings, 5 Elbow Rotations, 5 RDLs, then perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Press, Push Press, Push Jerk

WOD:

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Power Clean & Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Power Clean & Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

Max Power Clean & Jerks (185/135)

*1 Round of Cindy=5 Pull Ups/10 Push Ups/15 Air Squats

With even amounts of work and rest, aim to go all-out in each 5-minute segment.  With each segment, the cardio piece reduces, giving you more time to lift, but the weight increases.  Stay strong on your form!  For the lighter weights try cycling the C&Js (video courtesy of Prime Movement and Performance)

Scaling Options:

Run -> 750/500/250M Row, respectively -> 3/2/1 Min cardio, respectively

Pull Ups -> Buddha Pull Ups -> Table Rows

Bar weight -> as needed, as long as you increase 3 times in the WOD (first weight used should be roughly 50-60% of your Clean&Jerk 1RM.

Cool Down:

Lat Roll out – 1 Min per side

Pigeon Pose – 1 Min per side

This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

Warmup:

2X:

200M run

30’ duck walk

30 Inchworm

Then…

10 Pushup2Downward Dog

10 Squat2Stand

10 Thoracic High Fives

Barbell Warmup: With an empty bar and with a Clean Grip, perform 3 reps of: Dip/shrug, dip/shrug/high elbows, high hang Power Clean, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk

S/S/S:

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

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  For this cycle, we will do a 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).

WOD:

28-21-14-7:

Lateral Barbell Burpees

Power Snatches (115/80)

Ab Mat Sit Ups

With the lateral burpees, you do NOT need to stand all the way up at the top of the burpee.  I would actually suggest staying fairly close to bent over (don’t roll your back) to minimize the time to hop over the bar.

Scaling Options:

Bar weight -> 95/65 -> as needed

Sit ups -> feet anchored

Cool Down:

Cobra pose – 2 Min

Scorpion Hold – 1 Min per side   

This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

Grab light DB

10 Single arm DLs per side

5 DB high pulls per side

6 alt DB snatch

Prior to WOD, 2X10 empty bar RDLs

S/S/S:

EMOM for 14 Min:

Odd – 10 Alt DB Snatch (35/25)

Even – 100M Sprint

This first piece is more to wake up that posterior chain and your explosive hip extension as well as be a bit of active recover for the overhead work from yesterday.

WOD:

AMRAP 12:

7 Deadlifts (225/155)

30 Double Unders

Keep your core engaged on both movements.  Doing so in the deadlifts will help to posterior chain stay engaged and keep you safe.  Doing so in the double unders keeps your torso in the best upright position.  A bent torso in DUs leads to you looking at the ground, which leads to you hopping forward, which leads to missed DUs.

Scaling Options:

Bar weight -> 185/130 -> 155/110 -> 135/95 -> as needed

DUs –> 30 Penguin Hops* -> 60 Single Unders

Video courtesy of Zoar Fintess.  Demo of penguin hops.  Goal is to tap the thighs twice while in the air.  This timing drill mimics the timing of the jump rope in a double under.

Cool Down:

Calf stretch – 1 Min per side

Iron cross hold – 1 Min per side