Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Ski Erg

50’ Single-arm Front Rack carry (per arm)

2 Wall Walks

:30 Handstand Hold

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight

S/S/S:

Strict Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second time hitting our Strict Press this cycle.  With the working sets dropping to 3, aim to go heavier per round than you did on the 5X5 week. Goal = last set of 5 is heavier than the last set of 5 from the 5X5 week.

WOD:

EMOM 15:

Min 1: :30 Handstand Hold on wall

Min 2: 100′ Sandbag shoulder carry (100/70) or Dual DB Front Rack Carry (50/35)

Min 3: 15 Handstand Push Ups

Videos courtesy of Triangle CrossFit and Upside Strength, respectively.  Demos of either the sandbag shoulder carry or dual DB front rack carry.

Core and shoulders are the focus of today’s EMOM.  In both movements where we are getting upside down, keep the core fully engaged and shoulders pressing.  In the sandbag or Dual DB front rack carry, same thing on the core, keep it tight to prevent a forward lean.

Scaling Options:

HS Hold -> Pike Hold off box -> Plank (ELITE: Free-standing HS Hold)

Sandbag -> as needed

DB weight -> 35/25 -> as needed

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor

Cool Down:

Banded Bully Stretch – 1 Min per side

Thread the Needle pose – 1 Min per side

Warmup:

1:00 Echo Bike

10 Side Lunges

10 Squat2Stands

10 Cobra to Down Dog

5 Cobra to Hip Snap

1:00 Echo Bike

10 Thread the Needle

10 Over and Backs

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

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

On a running clock…

0:00-4:00, do 2 sets @65%

4:00-8:00, do 2 sets @70%

8:00-12:00 do 1 set @75%

%s Based on 23Oct 1RM

Video courtesy of the Lift Lab.

Second time hitting our 3-position Power Clean complex for this cycle. From the beginning, get an explosive hip extension going to get the bar moving.  As you move the bar further down the leg on each Power Clean, make sure you are keeping the back nice and flat, the hamstrings engaged, and your gaze straight ahead.

WOD:

DOUBLE WOD

AMRAP x 6 MINUTES:

10/8 Cal Echo Bike

6 Hang Power Snatch (95/65)

-Rest 3:00-

AMRAP x 6 MINUTES:

10/8 Cal Bike

6 Devil’s Press (50/35)

Video courtesy of Mayhem Athlete.

Back-to-Back ARMAPs to kick off the week! In the Hang Power Snatch, make sure the bar stays close to you as it is coming back down from the top of the snatch.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

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

Cool Down:

Scorpion Stretch – 1Min per side

Couch Stretch – 2 Min per side

Warmup:

400M run

Walking Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

Side lunge 30’ & back

:30 Banded Front Rack stretch – See video below, courtesy of BayWay CrossFit

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

Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom

S/S/S:

Front Squat

3×5

Increase weight ea set

Video courtesy of CrossFit HQ.

We continue our work with Front Squats this cycle.  Focus on keeping that torso as upright as possible and keep the heels glued to the ground.

WOD:

For Time:

35 Dual KB Thrusters (55/35)

50′ Suitcase Walking Lunge

25 Dual KB Thrusters

100′ Suitcase Walking Lunge

15 Dual KB Thrusters

150′ Suitcase Walking Lunge

5 Dual KB Thrusters

200′ Suitcase Walking Lunge

Videos courtesy of WODStar and ShapeFit, respectively.

Set up either a 25’ or 50’ area for your lunging.  Keep the KBs to the side, and keep your chest up as you lunge. For the KB Thrusters, don’t set the bottom of the KBs on the top of your shoulders. Rather, keep your elbows high to the sides and create that pocket between the forearm and bicep for the bottom of the bell to sit.  Drive those legs as you come out of the squat to drive the KBs up.

Scaling Options:

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

Cool Down:

Roll out quads – 1 min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

1:00 Echo Bike (EZ pace)

8 Box Step Ups

5 Inchworm push ups

10 Lateral Lunges

1:00 Echo Bike (med pace)

8 Box Lateral step ups

10 Kneeling Lat Stretch

10 Ring Rows

WOD:

20 Min AMRAP:

20 Lateral Box step ups (24″/20″) – 10 per side

10 Strict Pull Ups

15/12 Cal Echo Bike

Video courtesy of The Active Life.

For the lateral box step ups, knock out 10 on one side before doing 10 with the other leg.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30”/24”)

Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Row

Echo Bike -> 12/9 Cals (ELITE: 20/15)

Cool Down:

Couch Stretch – 1 Min per side

Lat Stretch on rig – 1 Min per side

Warmup:

1:00 Jump Rope

10 Cherry Pickers

10 Bow2Bends

5 DB deadlifts

5 Back Roll 2 V-Sit

5 Cobra to Down Dog

5 Cobra to Hip Snap

1:00 Jump Rope

2 Rope Walks

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts

S/S/S:

Deficit Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our Deficit Deadlifts this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

EMOM 16:

MIN 1 — 45 Double Unders

MIN 2 — 10 DB Push Press (50/35) + 5 DB Burpee Deadlifts

MIN 3 — 2 Rope Climbs

MIN 4 — Rest

Video courtesy of Train FTW.

The work per round should be right around the 35-45 second mark.  Just enough time to transition to the next movement.  If you have more folks than you do climbing ropes, have athletes start at different stations.

Scaling Options:

Dubs -> 60 Single Unders

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

Rope Climbs -> 2 Rope Walks (ELITE: Legless Rope Climbs)

Cool Down:

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 per leg

Warmup:

10 Box Step Ups

10 Squat2Stands

10 Thoracic High Fives

10 Cobra to Down Dog

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

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

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

On a running clock…

0:00-4:00, do 2 sets @65%

4:00-8:00, do 2 sets @70%

8:00-12:00 do 1 set @75%

%s Based on 23Oct 1RM

Video courtesy of The Lift Lab.

Second time hitting our 3-position Power Snatch complex.  Like last time, use those hips to move the weight on the first rep, then the further the bar goes down, keep the back in the right position to keep the tension on the bar and body ready to explode!

WOD:

3 Rounds For Time:

10 Overhead Squats (115/80)

15 Toe2Bar

20 Box Jump Overs (24″/20″)

Video courtesy of the Barbell Physio.

Keep the core and shoulders engaged during the OHS (bar comes from the ground to start) and the Toe2Bars.  On the Box Jump overs, be smooth and steady.

Scaling Options:

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

Toe2Bar -> Alt 1-leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Box height -> 20/16 -> as needed (ELITE:30/24)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

200M jog

10 Kickers per leg

10 Spider-Man lunges w/twist

10 Air Squats

5 Inch worm

10 Cherry Pickers

10 Cobra to Downward Dog

Grab light KB

5 Sumo Deadlifts

5 KB high pulls

5 Sumo Deadlift High Pulls

The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)

WOD:

“Trojan”

Teams of 2

For Time (20 Min Time cap):

Partner 1 – 34 Cal Row

Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 56 American KB Swings (50/35)

P2 – 56 Plate Squats (45/25)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

P1 – 34 Cal Ski Erg

P2 – 34 KB Weighted Sit Ups (50/35)

Once completed, switch spots and complete again

100M Med Ball Run (20/14) together

20 Synchronized Burpees

Today’s WOD will be performed between 0600-0900 at the Combat PT Tent.  Grab a partner and a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.

Scaling Options:

KB Weight -> 35/25 -> as needed

Plate weight -> 25/15 -> as needed

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

Cool Down:

Leg Bleeds – 3 Min

Thread the needle – 1 min per side

Warmup:

400M jog

Walking Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’

Inchworm 30’

Bear Crawl 30’ and back

200M Run

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

S/S/S:

12 Min EMOM:

Min 1 – :30 Cobra Pose

Min 2 – :20 Lat stretch on rig per side

Min 3 – :30 Russian Baby Maker hold

Video courtesy of Catalyst Athletics.

Take the first 12 Min to get some much-needed mobility work in. Since the vast majority get the Russian Baby Maker wrong, please watch the video from Greg Everett.

WOD:

20 Min AMRAP:

15 Toe2Bar

30 Push Ups

45 Air Squats

Video courtesy of CrossFit HQ.

Make your goal that the pace you have in minute 1 is the same you have when you hit minute 20.

Scaling Options:

Toe2Bar -> Alt 1-leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Push-ups -> off bench

Cool Down:

Cobra Pose – 2 Min

Leg Bleeds – 3 Min

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Ski Erg

10 PVC Pass Thrus

10 PVC OHS

2 Wall Walks

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

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Our Pressing movement this cycle will be the Strict Press.  Look to get the body in the proper position prior to pressing.  Set the feet right inside the shoulders, squeeze the butt so the legs stay locked out, tighten the gut, make sure the elbows are down and in front of the bar, shrug up and fill up the lungs.  Now you are ready to press!

WOD:

21-15-9*:

Push Press (95/65)

Cals on Ski Erg

OHS (95/65)

*Run 400M after every round of OHS

Video courtesy of Kristi Eramo O’Connell.

Core and shoulder stability will be the order of the day today.  Keep the core engaged in all the movements (to include Ski Erg) and get those shoulders moving in the push press and ski erg and make sure they stay stable in the OHS.  Think of the run as a time to shake out the shoulders for the next round.

Scaling Options:

Bar weight -> 75/55 -> as needed

Run -> 500M Row

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out T-Spine and hamstrings – 30 passes

Warmup:

3 Rounds:

10 Box Step ups

:30 Forearm plank

5 Inchworm push ups

If wearing a ruck, put it on after the warmup and then do 6 additional box step ups

WOD:

“Chad”

For Time:

1,000 Box Step-Ups (20″)

Wear a Ruck Pack (45/35 lb)

Pic courtesy of CrossFit.com

The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.

Scaling Options:

Cut reps to 500

Lighten Ruck

Lower box

Cool Down:

30 Calf Pedals in Down Dog per leg

Couch Stretch – 2 Min per leg