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.
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)
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
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!
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)
I love WODs like this! As the weight goes up, the cardio and gymnastics pieces goes down. Goal is to try to match or better the number of Power Snatches each round.
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
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
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.
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.
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
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.
