Warmup:

:30 Echo Bike

Bear crawl 25’ and back

8 Push Up to Down Dog

10 Scorpions

Banded 7s – see video below, courtesy of Mayhem Athlete

10 Thread the Needle

10 Push Ups

10 Over & Backs

Barbell Warmup – Set bar up for Floor Press and do 2X5 with empty bar before building in weight

S/S/S:

Floor Press

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.

Final time doing Floor Press prior to re-testing our 5X5.  Today we go for some muscular endurance and go for some higher rep sets.  Make sure each set you add weight.

WOD:

3 Rounds:

16/12 Cal Echo Bike

15 Deficit Push Ups*

10 Push Jerks (115/80)

*Perform deficit push ups on a set of 45/25 plates

Video courtesy of Taylor Deering.

Lots of pushing today!  Make sure in the deficit push-ups your chest and thighs still make contact with the ground at the bottom.

Scaling Options:

Deficit Push Ups -> push-ups -> push-ups off bench or box

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Child’s Pose – 2 Min

Scorpion Stretch – 1 Min per side

Warmup:

:30 Jump Rope

10 Calf Pedals in Down Dog

10 Kneeling Lat Stretch

1:00 Row

10 Over & Backs

10 Huggers

:30 Jump Rope

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

WOD:

3 SETS of…

2 Rounds For Time:

20/15 Cal Row

20 Pull Ups

50 Double Unders

-Rest 2:00 between Sets-

*Score time for each Set — Set 1, 2, 3

Video courtesy of WOD Prep.

So yes, 1 set consists of 2 Rounds of the row, pull ups, and double unders.  Yes, you will do 3 sets of that.  Yes, this one will go a bit longer.  Dig in!

Scaling Options:

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

Dubs -> 100 Single Unders (ELITE: 100 Double Unders)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Kneeling Lat Stretch – 1 Min per side

Warmup:

2X:

10 KB deadlifts

5 Med ball squats

10 Russian Swings

5 Med ball thrusters

-Then-

10 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Drop Snatch

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 below the knee

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 6:00, do 3 sets @70%

6:00 – 12:00, do 2 sets @75%

12:00 – 18:00 do 2 set @80%

%s Based on 30Jul 1RM

Video courtesy of Diablo CrossFit.

Last time hitting our Snatch Complex prior to our Oly 1RM re-test. The %s go up, so stay on point!

WOD:

21-15-9:

Overhead Squat (95/65)

Am KB Swings (55/35)

Wall Balls (20/14)

Time Cap: 7 Min

Video courtesy of WOD Prep.

Classic CrossFit rep scheme done with three challenging movements. Can you perform them safely and at a pace to get done under the time cap?

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

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

MB weight -> 14/10

Cool Down:

Leg Bleeds – 2 Min

Banded OH Stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

:30 Jump Rope

Butt Kickers 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

:30 Ski Erg

Video courtesy of Runify

WOD:

For Time:

800M Run

150 Double Unders

30/25 Cal Ski Erg

400M Run

10 Double Unders

15/12 Cal Ski Erg

Video courtesy of WOD Prep.

Some good grind work to finish out the week!  You hear me say it all the time, but again, smooth is fast when it comes to dubs.  Don’t rush them!

Scaling Options:

Double Unders – 2X Single Unders

Run -> 500M row for every 400M ran

Cool Down:

Calf Pedal in Down Dog – 30 per side

Leg Bleeds – 2 Min

Warmup:

8 Box Step Overs

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

2 Box Jump Overs

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

S/S/S:

Front Squat

5X3

Add weight ea set

Video courtesy of CrossFit HQ.

Third time hitting our Front Squat this cycle. With the reps dropping to 3 per set, aim to go even heavier this week than you did on the 5X5 or 3X5 weeks.

WOD:

50-40-30-20-10:

Wall Balls (20/14)

*10 Box Jump Overs (24”/20”) after each round

Time Cap – 14 Min

Video courtesy of CrossFit Federal Hill.

Try to get the bigger sets of Wall Balls done with one, maybe two breaks during the set.  Once you hit the 30 or 20 set, aim to go unbroken.

Scaling Options:

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

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Row

10 Cobra to Down Dog

10 Alt Toe Touch

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

10 Huggers

10 Over & Backs

1:00 Row

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar

WOD:

AMRAP 24:

500m Row

20 DB Push Press (50/35)

15 Toe2Bars

Video courtesy of CrossFit HQ.

Longer AMRAP in our plans for today.  That said, start the WOd with a pace that you can maintain all 24 minutes.

Scaling Options:

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

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Echo Bike

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

200M jog

5 Single DB deadlifts per side

5 DB High Pulls per side

4 Alt DB Snatch

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, Power Clean from mid shin, Squat Clean from below knee, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

-Add 1 Jerk at the end of each set-

%s Based on 30Jul 1RM

Video courtesy of Collin Meeves.

Third time hitting our Clean Complex this cycle. The %s stay the same but reps increase, so you’ll get a little more time per set.

WOD:

3 Rounds For Time:

25/12 Cal Echo Bike

10 L-Arm DB Snatch (35/25)

200M Run

10 R-Arm DB Snatch

Time Cap: 18 Min

Video courtesy of OPEX Fitness.

Use the run and bike as a chance to shake out the arms in between all the DB snatches.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Run -> 250M Row

Cool Down:

Banded Overhead Stretch – 1 Min per side

Child’s Pose – 2 Min

Warmup:

Bear Crawl 25’ and back

Seal Walk 25’

Spider-Man Lunge 25’

10 Kneeling Lat Stretch

5 Cobra to Hip Snap

10 Scorpion Stretch

10 Scap Pull Ups

S/S/S:

EMOM for 8 Min:

Odd Min – 6-10 Strict Pull Ups

Even Min – Complete :25 Dead-hang on Pull Up bar

Video courtesy of CrossFit HQ.

The Goal on the set of Strict Pull Ups is to do the set unbroken.  If that means only 5 or 6 reps, so be it.

WOD:

For Time:

1 Burpee Box Get Over (40″/30″) – 20 Push Ups

2 Burpee Box Get Overs – 19 Push Ups

3 Burpee Box Get Overs – 18 Push Ups

…. Continue Pattern until

20 Burpee Box Get Overs – 1 Push Ups

Video courtesy of Triangle CrossFit.

If you are going 40” or higher and have to use two boxes stacked on top of each other, we highly suggest using a band or two to keep the boxes together.

Scaling Options:

Strict Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 30/24 -> as needed (ELITE: 48/40)

Push Ups -> Push Ups off a bench or box (ELITE: Handstand Push Ups)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

25’ lunge

10 Bow to Bends

10 Iron Cross

25’ lunge

10 Alt V-Ups

10 Cobra to Down Dog

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.

Third time hitting Deadlifts this cycle.  Just like with Floor Press this week, our reps drop to 3, so aim for heavier weight per set than the 5X5 or 3X5 weeks.

WOD:

4 Rounds:

25’ KB Goblet Lunge (55/35)

15 L-Arm KB Hang Clean & Jerk (55/35)

25’ KB Goblet Lunge (55/35)

15 R-Arm KB Hang Clean & Jerk (55/35)

Time Cap: 18 Min

Videos courtesy of OPEX Fitness and CrossFit ADM, respectively.

Some good one-arm KB work mixed in with a little weighted lunging. As you swing the KB up from between the legs, focus on a quick punch to make the KB sit in the pocket of your bicep to elbow and prevent it from slamming on your arm.

Scaling Options:

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

Cool Down:

Iron Cross Hold – 1 min per side

Roll out t-spine – 30 passes

Warmup:

15 Cal Row

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

10 Cal Row

30 Double Unders

10 Push up to downward dog

Pull up warmup – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean

Super Squat Hip Sequence – video courtesy of Mobility WOD.

WOD:

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175/125)

11 HSPUs

11 KB Swings (70 /53)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. 

Pic courtesy of The Thundering Herd.

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Scaling Options:

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> buddha pull up -> ring row

HSPU -> Pike Push Ups (box or floor)**

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Run -> 3 Mile Echo Bike

Bar weight -> as needed

Cool Down:

Roll out t-spine – 30 passes per side

Pigeon Pose on box – 2 min per side