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:

100M jog

10 Box Step ups

10 Spider-man Lunge

10 Bow2Bends

6 Box Jumps

30 Sec Pike push up on box hold

10 PVC pass thrus

10 PVC Overhead Squats

S/S/S:

Overhead Squat

5X5

Increase weight ea set

*In between sets – 2 Wall Walks per set

Video courtesy of Catalyst Athletics.  We begin a new strength cycle today!  Our Squat movement for this cycle will be the Overhead Squat.  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.

Video courtesy of Reebok CrossFit ONE.  For the wall walks, this is to help reinforce the stable Overhead position.

WOD:

3 Rounds:

10 Handstand Push Ups

20 Burpee Box Jump Overs (24/20)

30 Alternating Pistols

Scaling Options:

HSPU -> Pike Push Up off Box* -> Pike Push Up off the ground -> Hand release push ups

Box height -> 20/16 -> as needed

Pistols -> banded** ->to box***

Video courtesy of NorCal Fitness.  Pike Pushups off a box demo.

Video courtesy of Invictus Fitness.  Banded Pistol Demo.  Aim to have the band even with the bottom of your butt cheek.

Video courtesy of Max-Level Fitness.  Demo for Pistols to a box and progressing to regular Pistols.

Cool Down:

Banded OH stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

400M Jog

30’ Spider-man lunge

30’ Heel2Toe

30’ Side lunge

30’ Bear Crawl

30’ Lunge w/twist

Barbell forearm rollout* 30 sec per side

Video courtesy of Performance Therapeutics.  Forearm roll out with a barbell.  Your forearms will thank you

WOD:

3 Rounds:

800M Run

200M Farmers Carry (50/35)

100′ Walking Lunge

Video courtesy of CrossFit HQ.  Proper form for the DB Farmers Carry.  Notice the torso position.  Make sure you are not hunched over!  In the WOD today, on the walking lunge, make sure your back knee only kisses the ground.  Do NOT slam into the ground.

Scaling Options:

Run -> 1K Row -> 4 Min of Cardio

DB weight -> 35/25 -> as needed

Walking Lunge -> in-place lunge

Cool Down:

Barbell forearm rollout – 1 Min per side

Just like in the warmup…

Couch Stretch – 2 Min per side

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

10 Knee hug to Hip Opener

Alt calf stretch in Downward Dog – 1 Min

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

WOD:

Every 4 Min for 24 Min (6 Rounds), complete:

200M Run

25 Pull Ups

50 Double Unders

The goal for each round should be to get through as fast as possible so the remaining time per round can be used for rest.  That said, know when to break on the pull ups if you aren’t able to go unbroken.  Try to drop off the bar about 2-3 reps prior to your grip giving out.  Sure, this is a hard number to predict, but once you start feeling the fatigue kick in, drop off and shake out the arms.

Scaling Options:

Run -> 250M Row or 1 Min of cardio

Pull Ups –> Buddha Pull Ups -> Table Rows

DUs -> 100 Single Unders

Cool Down:

Calf Stretch – 1 Min per side

Lat Roll out – 1 Min per side

Warmup:

400M Run

30’ walking lunge

30’ inchworm

Box step ups x 5

Then…

3X:

-5 push ups

-7 sit ups

-10 Squats

Then…

Prep for WOD movements

WOD:

“Dirty Thirty”

For Time:

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 American Kettlebell Swings (35/26)

30 Walking Lunges

30 Knees-to-Elbows

30 Push Press (45/35)

30 Back Extensions (or empty bar good mornings)

30 Wall Balls (20/14) (or thrusters 95/65)

30 Burpees

30 Double Unders

So, this is the little brother to the CF benchmark WOD, “Filthy 50”.  With the reps shortened to 30 each, the goal is to push through this a bit faster than you would the Filthy 50.  If you can’t go unbroken in a movement, try to stick with huge chunks.  Aim for 20 minutes or less for your time today.

Scaling Options:

Box height -> 20/26 -> as needed

Jumping Pull Ups -> Table Row*

KB weight -> 26/15 -> as needed

Walking Lunge -> in-place lunge -> air squat

Knee2Elbow -> Hanging Knee Raise -> Laying Knee raise -> V-Ups

Bar weight -> as needed

Med ball weight -> 14/10 -> as needed

DUs -> 60 Single Unders

*Video courtesy of Andrew Heming.  If you are limited on equipment, this is a good alternative for pull ups, table rows

Cool Down:

5 x Downward Dog into Cobra, into Child’s Pose

* Hold each position for 15 seconds   

Warmup:

30 Jumping Jacks

10 Spider-man lunge w/twist

10 Kicks

10 Inch worms

10 Thoracic High Fives

10 Hops over empty bar

5 Push Ups

5 Burpees

3 Burpee over bar

Barbell Warmup:

S/S/S:

Power Clean & Jerk

15 Min to build to a heavy single

In between sets – 1 Min weighted Plank

Video courtesy of Rogue Fitness.  The goal today is not to necessarily set a new 1RM on Power Clean & Jerk (but if that happens, cool!), rather the goal is to use the 15 minutes wisely to move from light weight to dial in the form to heavy weight that pushes your technique, but not to the point where you get so sloppy you hurt yourself.  Get heavy, but do NOT sacrifice form over weight.

WOD:

AMRAP 15:

21 Deadlifts (115/80)

15 Burpee Over Bar

9 Push Press (115/80)

6 Handstand Push Ups

Your goal should be to go unbroken on each movement.  That means, use the transition time as your rest.

Scaling Options:

Bar weight -> 95/65 -> as needed (Elite – 165/115)

HSPUs -> Pike Push Up on box -> Hand Release Push Ups

Video courtesy of NorCal Fitness.  Good demo of the Pike Push Up off a box.

Cool Down:

Iron Cross – hold 1 min per side

KB or bar shoulder mash – 1 Min per side

Video courtesy of CrossFit Southie.  Demo of the KB or barbell Shoulder mash.  Don’t need a ton of weight for this either.

Pic courtesy of the Luke AFB, 56 Fighter Wing Facebook Home Page.

Today is an AETC Family day, so no programming.   Enjoy the day with your family.

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Pic courtesy of Airport Kia.  Please enjoy your 4th of July Weekend and be safe!!!

Warmup:

400M Jog

WOD:

Base Down Day, gym will be closed

Spend 29 Min and 36 Seconds (or 1776 seconds)

working on any gymnastic skills

Cool Down:

Tabata Roll out – 20 seconds rolling out a body part, 10 sec break.  Do entire body, body part by body part

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Warmup:

400M Jog

10 Squat2Stands

10 One-leg RDL to Kick

Duck Walk 30’

Inchworm 30’

Burgener Warmup (Videos courtesy of CrossFit Weightlifting Seminar).  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position.

WOD:

For Time:

21-15-9:

Power Snatch (95/65)

200M Run

 Immediately into…

15-12-9:

Overhead Squats (95/65)

200m Run

 Immediately into…

12-9-6:

Squat Snatch (95/65)

200M Run

The way this one will work is, start with 21 Power Snatches, complete a 200M run, complete 15 Power Snatches, then a 200M run, then 9 Power Snatches, followed by a 200M run.  Immediately after that last run, begin 15 Overhead Squats, then a 200M run, etc.…  This pattern continues all the way to the last set of Squat Snatches and a 200M run

Scaling Options:

Bar weight -> 75/55-> as needed

Run -> 250M Row or 1 Min of cardio

Cool Down:

Oly Wall Sit – 2 Min

Video courtesy of Paradiso CrossFit.  Oly Wall Sit

Childs Pose – 2 Min

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Warmup:

50 Single Unders

20 Alt calf stretch in Downward Dog

10 Bow2Bends

10 Knee Hug to Hip Opener

20 Double Unders or 5 attempts

10 Scorpions

If no rower, do Sumo Deadlift High Pull Warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

S/S/S:

8 Rounds:

:20 Seconds Push Ups

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Score = Total Combined Reps

So, for this first WOD, if you notice there is no scale for Double Unders today.  What I want EVERYONE to do is in those sets, take the 20 seconds to practice.  Even if you have never hit a double under before, take the 20 seconds each of the 8 rounds to give it a shot.  You may just surprise yourself.

WOD:

EMOM x 20 Min:

Even Minutes – 15/12 Calorie Row (or SDHP 75/55)

Odd Minutes – 15 Burpees

Video courtesy of WOD Star.  If doing Sumo Deadlift High Pulls

Scaling Options:

Push Ups -> Off a bench

If doing SDHP -> 65/45 -> as needed

Cals and Burpee reps – Cut to 12/10 and 10, respectively (only do this if you fail to make the count during a given minute.

Cool Down:

Doorway Stretch – 1 Min per side

Calf Stretch – 1 Min per side

ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab walk 30’

Lat stretch on rig 30 sec per side

Barbell w/u:  With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid thigh), Power Clean from shin

WOD:

Video courtesy of CrossFit HQ.

On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.

Hear what this event meant to the families, friends, and members of the community who came out to support the cause.

“Hotshots 19”

6 Rounds For Time

-30 Air Squats

-19 Power Cleans at 135/95

-7 Strict Pullups

-Run 400m

Scaling Options:

Air Squats -> to depth

PC Weight -> 115/85 ->95/65 ->75/55

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

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

Cool Down:

Pigeon pose – 2 min per side

Banded lat stretch – 1 min per side