S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Sumo Deadlifts this cycle!  With the reps lower per set, time to increase the weight even more this time around!

WOD:

EMOM For 20 Min:

Min 1 – 12 Sumo Deadlift High Pulls (95/65)

Min 2 – 10 Pull Ups

Min 3 – 8 Hang Power Snatch (95/65)

Min 4 – 6 Bar Facing Burpees

Video courtesy of WODStar.  Quick demo on the Sumo Deadlift High Pull.  Big thin to remember, on the way down, do not let your back round.

Scaling Options:

Bar weight -> 75/55 -> as needed (or 115/80 for Elite)

Pull Ups -> Buddha Pull Ups  (or Chest2Bar for Elite)

Cool Down:

Banded hamstring stretch – 1 min per side

Video courtesy of Team 4KOR.  Quick demo of the banded hamstring stretch.  After a day like today, you NEED to do these!

Back Extensions – 2X 15

REMINDER: The Combat PT Tent is on Holiday hours this Thursday, the 4th of July, so no scheduled class, BUT, we will publish a Partner WOD for that day, so please come in!  Bring a friend!

WOD:

30-25-20-15-10:

Russian Kettlebell Swings (70/53)

Ab-Mat Sit-ups

40’ Shuttle Sprints

For the Shuttle, Sprints, mark off a 40’ area so you have the two end points per sprint.  As your foot passes the end point on each sprint, reach down and touch the ground before you turn and start your next sprint.  Yes, the first round you will do 30 of the 40’ sprints, so have a good take-off so you get to the other end as fast as possible.

Scaling Options:

KB Weight -> 53/35 -> 35/26 -> As needed

Ab mat sit up -> feet anchored

Shuttle Sprints (cals on rower)

Cool Down:

Cobra to Downward Dog – 20 (slow and controlled)

Heel cord mash – 2 min per side

S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Clean Complex, which consists of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean.  Hold onto the bar throughout the complex.  %s Stay the same as last time, but the reps go up, so we will give you 3 min per set this time around. Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex

WOD:

15 Min AMRAP:

10 HSPUs

10 Burpee Box Jumps (24/20)

10 Walking Lunges (per leg)

Scaling Options:

HSPUs -> Pike Push Ups -> Hand Rel Push Ups (or Deficit HSPUs for Elite, 45# plate under each hand)

Box Height -> 20/16 -> as needed

Cool Down:

Thread the Needle (hold bottom position) – 1 Min per side

Pigeon Pose on box – 2 min per side

WOD:

EMOM for 24:

Min 1 – 3 Hang Power Cleans (Climbing)

Min 2 – 10 American KBS (70/53)

Min 3 – 15 Wall Balls (20/14)

For the Hang Power Cleans, the goal is to increase weight every time you hit these.  The amount you jump will be up to you.  Don’t sacrifice good form for heavier weights though.  Every rep should be perfect!  As with any EMOM, any time left over is rest.  Use that rest time to change out weights.

Scaling Options:

KB weight -> 53/35 -> 35/20 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Leg bleeds – 3 min

Back Extensions – 2X 12

Video courtesy of Rouge Fitness

S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 2 min

Based of 22May 1RM

Videos courtesy of Shrugged Collective.  Second time hitting our Snatch Complex.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (seen in first video).  You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in second video).  If you can hold onto the bar through the whole complex, great!  If you need to drop, do it between the Power Snatch and Hang Snatches.  The %s go up, so dig deep!

WOD:

3 Rounds For Time:

20 Alt. Dumbbell Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

45 Double Unders

With the Burpee Box Jump Overs, you do not need to fully open the hip at the top.  Just get on the box, and get over.

Scaling Options:

DB weight -> 35/20 -> as needed

Box height -> 20/16 -> as needed

DUS -> attempts through 60 rope contacts -> 90 SUs -> 45 penguin hops

Cool Down:

Pigeon Pose on box – 2 min per side

Calf stretch on rig – 2 min per side

WOD:

In 5 Min complete:

100′ Walking Lunge

15 HSPUs

Max Cal Ski Erg

rest 5 Min, then…

In 5 Min complete:

200′ Bear Crawl

15 Chest2Bar Pull Ups

Max Cal Ski Erg

rest 5 Min, then…

In 5 Min complete:

100′ Cartwheels

15 Toe2Bar

Max Cal Ski Erg

Think of today as three mini-WODs.  The goal of all three is getting to the Ski Erg and getting as many cals as possible.  The other movements prior to the Ski Erg will be your cash-ins.

Video courtesy of Expert Village.

For a Cartwheel: Start in a lunge. To start your lunge, put your dominant leg in front and bend it slightly. Put your hands on the ground. Put your hands on the ground with your hands turned 90 degrees. Kick your feet over your head. Kick your feet over your head one at a time. Land in a lunge

Scaling Options:

HSPUs -> Pike Push Up

Video courtesy of NorCal CrossFit

Chest2Bar -> Chin Above Pull Ups -> Buddha Pull Up

Video courtesy of NotKrisRoe

Cartwheel -> 5 cartwheel attempts

Toe2Bar -> Hanging Knee Raise

Cool Down:

Banded shoulder stretch – 2 min per side

Cobra to Downward Dog (slow and controlled) – 20 reps

S/S/S:

Floor Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting the Floor Press this cycle.  This is an awesome Bench variation if you are in a gym with limited numbers of benches.  Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you.  Let the elbows drop straight down (not at an angle), and keep the but planted at all times.  You can have the legs completely straight, or bend the knees so your feet are flat on the ground.  Either team up and have your partner deadlift the bar into position every set, or do these out of the rack.  With the sets going down this week, aim to go heavier per set compared to the 5X5 week.

WOD:

AMRAP 15:

5 Lateral Barbell Burpees

10 Clusters (115/80)

15 Ab Mat Sit Ups

Video courtesy of East Dall As CrossFit.  Cluster = Squat Clean Thruster

Scaling Options:

Lateral Barbell Burpees -> burpee with step over bar

Bar weight -> 95/65 -> as needed. If unable to perform a Squat Clean, perform a Power Clean and then a Thruster.

Ab mat Sit Ups -> feet anchored

Cool Down:

Doorway Stretch – 2 min per side

Couch Stretch – 2 min per side

Pic courtesy of CrossFit Low Oxygen.  Partner up for today!!!!

WOD:

Partner WOD:

10K Row for Time:

Partners switch ever 500M

45Min Time Cap

Goal is to hit 500M sprints every time you jump on the rower.  Also, make sure you and your partner transition fast between rows.  This WOD is doable under the time cap if you hurry!

Cool Down:

Roll out posterior chain – 5 min

Roll out lats – 2 min

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our second go at Overhead Squat this cycle.  Keep your core tight throughout, and keep the shoulders activated the whole time! Sets decrease this time so aim for going heavier per set compared to the 5X5 week

WOD:

21-15-9*

Ring Dips

Burpee Box Jump Overs (24/20)

Ab Mat Sit Ups

* 3 Rope Climbs after every set of Sit Ups

Nice, traditional triplet, with rope climbs tossed in at the end of every round.  Make sure in the rope climbs, you use the legs to pinch the rope as you climb your hands up, as the rest of the WOD will tax the arms quite a lot

Scaling Options:

Ring Dips -> stationary dips -> dip off box

Box height -> 20/16

Rope climbs -> 3 rope walks per climb

Cool Down:

Tricep mash – 2 min per side

Cobra pose – 3 min

WOD:

6 Rounds:

400M Run

20 Russian KB Swings (70/53)

10 Cal Assault Bike

Time cap – 45 Min

Video courtesy of WODStar.  Today is a grinder.  Don’t stop moving!

Scaling Options:

Run -> 500M Row

KB weight -> 53/35 -> as needed

Cool Down:

Couch Stretch – 3 min per side

Roll out quads