pic courtesy of af.mil

Today we celebrate the retirement of one of Joint Strike CrossFit’s biggest supporters and legacy members, MG Gen (retired) Brook “Tank” Leonard.

Warmup:

200M Row

10 Kickers per side

10 Bow To Bends

10 Squat To Stand

5 In place inch-worms

10 tuck jumps

10 kip swings

10 over and backs

Barbell warm-up: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Power Clean from mid-shin

Prep for WOD movements

WOD:

“Thunderbolt”

With a partner or Team of 4 complete:

56 Power Cleans (135/95)

800M Row

56 Wall Balls (20/14)

800 M Row

56 Pull Ups

800 M Row

56 Box Jumps (24/20)

800 M Row

56 Kettlebell Swings (53/35)

800 M Row

56 Hand Release Push Ups

800 M Row

56 Dumbbell Snatch (50/35)

800 M Row

56 Burpees

This WOD was a going-away WOD for then-BG Leonard to thank him for his support for our program.  Now, we will do it as a tribute to retired MG Leonard.  The WOD can be done as a team of 2 or 4 (if all they have are 3 folks, that works as well).  Athletes can break up reps however they want.  Row can be broken up however you want as well. Only one person working at a time.  Best strategy, break the reps into chunks of 7, and keep switching every 7.  Same with the row. In a team of 4, switch every 200M, so it goes fast.  If in a team of 2, switch every 200 or 400.

Enjoy retirement sir!

Scaling Options:

Bar weight -> as needed

Med ball -> as needed

Pull Ups -> Buddha Pull Ups

Box height -> as needed

KB weight -> as needed

Hand Rel -> Push Ups off bench

DB weight -> as needed

Cool Down:

Iron Cross – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.

Warmup:

1:00 Echo bike (EZ pace)

10 Cobar2Downward Dog

5 Cobra to Hip Snap

1:00 Echo bike (med pace)

10 box step ups

6 box step overs

:30 Echo bike sprint

6 box jump overs

6 box jump overs (higher box)

WOD:

“Interval Part 1”

For Time:

21 Box Jump-Overs (24”/20”)

12/9 Cal Bike

9 Burpee Box Jump-Overs (30″/24″)

21 Box Jump-Overs (24”/20”)

12/9 Cal Bike

9 Burpee Box Jump-Overs (30″/24″)

Rest until 8-minute mark, then…

“Interval Part 2”

For Time:

9 Burpee Box Jump-Overs (30″/24″)

12/9 Cal Bike

21 Box Jump-Overs (24”/20”)

9 Burpee Box Jump-Overs (30″/24″)

12/9 Cal Bike

21 Box Jump-Overs (24”/20”)

16-Min time cap

Video courtesy of The CrossFit Games.

Today’s WOD draws inspiration from Test 8 of the 2023 CrossFit Games. For the original WOD, start at the 3:53:00 mark.

Scaling Options:

Box height -> as needed, just go higher on Burpee Box Jump Overs

Cool Down:

Pigeon Pose on Box – 1 Min per side

Scorpion Stretch – 1 Min per side

Pics courtesy of The CrossFit Games.  Congrats to CrossFit Invictus, Laura Horvath, and Jeff Adler for winning their divisions, and special shout-out to Roman Khrennikov for a gutsy performance, finishing the last two events with a broken foot. Training for the 2024 Games starts NOW!

Warmup:

1:00 jump rope

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

1:00 jump rope

:30 calf pedal in down dog

10 Spider-Man Lunge w/twist

WOD:

For Time:

400M Run

  immediately into…

Tabata* Double Unders

-1 Min rest after last round of DUs

400M Run

  immediately into…

Tabata 25’ Shuttle Runs

-1 Min Rest after last round of Shuttle Runs

400M Run

*Tabata = 8 rounds of :20 work/:10 rest

Two Scores today:

Score 1 – total WOD time

Score 2 – Total Double Unders + Total Shuttle Runs

Video courtesy of Mayhem Fitness.

We enter our de-load week with all cardio, All Day!  For today’s WOD, just have the clock constantly running.  Every athlete is responsible to watch the clock for the :20 of work and :10 rest times.  Remember, with the Tabata pieces, track all reps and add them up at the end.

Scaling Options:

Run -> 35/25 Cal Echo Bike

Double Unders -> no scale

Shuttle Runs -> bear crawl 25’

Cool Down:

Calf pedal in down dog – 1 Min

Spider-Man Lunge hold – 1 Min per side

Warmup:

200M Run

20 kickers per leg

20 Squat2Stands

20 bow to bends

10 torso twists

10 Air Squats

10 tuck jumps

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

Barbell warm up: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squat, Push Press, Thruster

WOD:

“31 Heroes”

31 Min AMRAP w/partner:

Partner A performs AMRAP of…

8 Thrusters (135/95)

6 Rope Climbs

11 Box Jumps (30/24)

While Partner B runs 400M w/ Med Ball (20/14)

Partners switch after run (wherever partner doing AMRAP stops is where partner coming off the run starts)

Pic courtesy of Midtown CrossFit

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  The Combat PT Tent will run this WOD in honor of those fallen from 0600-0900.  The WOD is open to everyone

Scaling Options:

Bar weight -> 115/85 -> 95/65 -> as needed

Rope Climbs -> 6C2B Pull ups -> 6 Chin Above Pull Ups ->6 Buddha Pull Ups

Box height -> 24/20 -> 20/16 -> as needed

Med ball -> 14/12 -> as needed

Cool Down:

Roll out back and legs – 2 Min per body part

Couch Stretch – 2 Min per side

Warmup:

200M run

30’ side lunge and back

30’ inchworm

30’ duck walk

30’ crab walk

10 PVC pas throughs

10 PVC around the worlds

2 Wall Walks

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (High Hang, Hang, From Floor)

4@70%

4@75%

3@80%

+ 1 Jerk at the end of each set

Sets start every 5 min

% Based on 7June 1RM

Video courtesy of CrossFit Southie.

Last time hitting our current Clean Complex for this cycle before we re-test our Oly Total.  %s go up, so stay tight!  Make sure each time you catch the bar, those elbows are up and the bar lands on the shoulders.  And finish each set with one good Push Jerk or Split Jerk!

WOD:

27-18-15-12:

Ground-2-Overhead (95/65)

Handstand Push Ups

*Every 2 Min, complete 2 Wall Walks

**WOD begins w/2 Wall Walks

Video courtesy of CrossFit HQ.

For Ground2Overhead, up to you how that happens.  You can Muscle Snatch it, Power Snatch it, Power Clean & Jerk it, whatever works for you.  Make sure you get those Wall Walks in and don’t let the back arch during them.

Scaling Options:

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

HSPUs -> Pike Push up off box -> pike Push up off floor -> high-kneel Dual DB press (ELITE: Deficit HSPUs)

Wall Walks -> 10 plank shoulder taps

Cool Down:

Banded Bully stretch – 1 Min per side

Tricep Mash on barbell – 1 Min per side

Video courtesy of Ruck Fitness

Warmup:

3 rounds:

:30 Echo Bike

5 pushup to downward dog

5 Air Squats

5 Hollow Rocks

5 Beat Swings

5 Kipping Knee Raise

Then…

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

S/S/S:

10 Min Turkish Get Up Practice

Video courtesy of CrossFit HQ.

We start Wednesday off with a little odd-object lifting. Take the 10 minutes to get comfortable in each position of the get-up.

WOD:

2 Rounds:

50/37 Cal Echo Bike

4 Alternating KB Turkish Get Ups (35/25)

30 Wall Balls (20/14)

20 Toe2Bars

Lots of work in this WOD, so keep a steady pace on the bike so your legs can function in the Turkish Get Ups and beyond.

Scaling Options:

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

MB weight -> 14/10 -> as needed

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

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 1 Min

Warmup:

1:00 row (EZ pace)

10 Hollow Rocks

10 Bow2Bends

1:00 row (med pace)

10 KB deadlifts

10 KB Sumo Deadlifts

:30 row sprint

5 KB Sumo Deadlift High pulls

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs

S/S/S:

Snatch Grip Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Untamed Strength.

Last time hitting our Snatch-grip Deadlifts this cycle before we re-test our 5X%.  This week we look to push the muscular endurance a little more with higher rep sets.  Keep that core tight!

WOD:

15 Min EMOM:

Min 1 – 14/10 Cal Row

Min 2 – 12 KB Sumo Deadlift High Pull (70/55)

Min 3 – 14/10 Cal Row

Min 4 – 15 Am KB Swings (55/35)

Min 5 – 14/10 Cal Row

Video courtesy of Train FTW.

Don’t be fooled!  While this is an EMOM, this will turn into mainly a rowing WOD.  That said, don’t let your form on Sumo Deadlift High Pulls and American KB Swings go south just because you’re tired!

Scaling Options:

SDHP KB -> 55/35 -> as needed (ELITE: 95/65 barbell)

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

Row -> reduce Cals to what you can finish in :45

Cool Down:

Iron Cross – 1 Min per side

Weighted Straddle Stretch – 1 Min

Video courtesy of Power Monkey Fitness

Warmup:

8 Box Step Ups

8 Pushup2Downward Dog

10 Thread the Needle

10 Spider-Man Lunge w/twist

8 Box Step overs

8 Single-arm ring rows

6 box jump overs

10 Squat2Stands

10 Scorpions

10 Scap pull ups

WOD:

20 Min AMRAP:

5 Strict Pull Ups

15 Decline Push Ups*

25 Box Jump Overs (24″/20″)

*Decline Push ups = Feet on top of bench, hands on floor

Video courtesy of Shawn Adair.

Start the week off right with some good bodyweight work!  Looking to keep the body stable in the first two movements, and then increase the speed a bit on the box jump overs.  As you see in the video, keep the core tight and don’t over-arch the back in the decline push ups.

Scaling Options:

Strict Pull Ups -> Banded strict pull ups, Buddha Pull Ups -> Ring Rows (ELITE: strict Chest2Bar)

Decline Push ups -> normal push ups -> push ups off bench (ELITE: Strict HSPUs)

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

Cool Down:

Scorpion Stretch – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas

Warmup:

3X:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

6 Inchworm push ups

Then…

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, Back Squats, Back Squats w/2-sec pause at bottom

S/S/S:

2-Sec Pause Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Paused Back Squat prior to our 5X5 re-test. Just like with Strict Press earlier in the week, we want to find a heavy set of 5, followed by a heavier set of 4, followed by an even heavier set of 3, then a heavy double, and finishing with a heavy single for the day.  Not looking to set a new 1RM, but if it happens, cool!  Just keep good form on each set.

WOD:

For Time:

100 Dual KB Front Rack Walking Lunges (55/35) *

*Every Minute on the Minute – 5 Dual KB Thrusters

  **WOD begins w/5 Thrusters

Time Cap: 14 Min

Videos courtesy of Functional Bodybuilding.  Quick demos of the Dual KB Walking Lunge and Thrusters.

I’m hoping you didn’t have any big weekend plans that involved being able to walk a lot.  After today, the legs may not be up for that 😊 But seriously, this one is going to tax those legs.  Take not that as you get fatigued, do NOT let your knees slam in the ground during the lunge.  Still want those knees to kiss the ground lightly as you lunge.  On the Thrusters, make sure to get full depth on the squat and full extension at the top of the press out.

Scaling Options:

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

Cool Down:

Couch stretch – 2 min per side

Leg Bleeds – 2 Min

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring Rows

10X: Sit ups

200m Run

WOD:

For Time:

400M Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400M Run

15 Pull-Ups

30 Push-Ups

45 Air Squats

400M Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400M Run

Video courtesy of CrossFit HQ.

We are about 2 months removed from doing “Murph”, so it is the perfect time to take half of that work load and use it for a WOD.  With the way we broke things up, the goal is working on big sets of unbroken reps on each movement as you chip away at the work.

Scaling Options:

Run -> 500M Row

Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off a bench

Air Squats -> to a target

(ELITE: Wear a vest)

Video courtesy of Train FTW.  Quick demo of Toenail Pull ups

Cool Down:

Tabata Roll out – roll out every body part for 20 seconds.  10 second break between body parts