Warmup:

1:00 jump rope

10 Squat2Stands

10 Scorpions

5 Cobra to Hip Snap

8 Box Step Overs

5 light 1-arm DB high pulls

5 1-arm DB Push Press

5 Med Ball Squats

5 Med Ball Push Press

5 Wall Ball Shots

1:00 jump rope

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

WOD:

For Time:

100 Double Unders

40 Burpee Box Jump Overs (24”/20”)

30 Shoulder to OH (95/65)

20 Wall Balls (20/14)

10 Alt Single-Arm Devil’s Press (50/35)

20 Wall Balls (20/14)

30 Shoulder to OH (95/65)

40 Burpee Box Jump Overs (24”/20”)

100 Double Unders

35 Min Time Cap

Video courtesy of Train FTW.  Quick demo of the Alternating Single-Arm Devil’s Press.

Nothing breaks up the monotony of the middle of the week than a god ol’ fashioned chipper!! Yes, some sections have some pretty high rep counts, but that just means you chip away at them.  Know on the bigger rep movements, a sprint likely won’t happen.  Just. Keep. Moving.

Scaling Options:

Dubs -> 250 Single Unders

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

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

MB weight -> 14/10 -> as needed (ELITE: 30/20)

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

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully stretch – 1 Min per side

Warmup:

500M Row

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm 30’

5 Scap pull ups

5 Beat Swings

5 Kip Swings

10 Air Squats

Barbell Warmup: With an empty barbell perform 5 good mornings, 5 elbow rotations, 5 Front Squats, then move hands to Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Power Snatch + Overhead Squat

4@65%

4@70%

3@75%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Third running of our Snatch Complex for the cycle.  By now you should feel very confident getting that big hip extension and pull to get the bar over your head for the Power Snatch and have good stability in the OHS.%s stay the same, but reps increase, so time per set goes to 5 Min.

WOD:

12 Min AMRAP:

9 Pull Ups

3 Front Squats (115/80)

9 Pull Ups

6 Front Squats

9 Pull Ups

9 Front Squats

Etc.…Add 3 Front Squats every round

*Bar come from the ground to start the Front Squats

Video courtesy of CrossFit HQ.

Smooth and steady pull ups today should be your goal, so you can attack those Front Squats! And, with those Front Squats, best to go unbroken every time so you don’t have to do extra cleans to get the bar off the ground.

Scaling Options:

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

Bar weight -> 95/65 -> 75/55 -> as needed (ELITE:155/105)

Cool Down:

Saddle Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side

Video courtesy of CrossFit HQ.  For those who didn’t hear, the CrossFit Games are moving to Fort Worth, TX in 2024.  Book your travel plans now!!!

Warmup:

10/7 Cal Row (E-Z pace)

High Knees 25’ and back

Butt Kickers 25’ and back

Side shuffle 25’ and back

9/6 Cal Echo Bike

30 Calf Pedal in Down Dog

10 Spider-Man lunge w/twist

10 Squat2Stand

WOD:

4 Rounds for Reps and Cals:

4:00 Max Cal Row

1:00 Rest

3:00 Max reps of 25′ shuttle runs

1:00 Rest

2:00 Max Cals Echo Bike

1:00 Rest

Score = Cals + Reps

Video courtesy of Mayhem Fitness. Quick demo on how to do the Shuttle Runs today.

Constant pace. Constant Pace. Constant Pace. That is the key to today.  In the work intervals, you don’t want to go full-sprint on any piece as you’ll run out of steam about a minute in.  Rather find a pace you can maintain from the first second to the last second in each movement.  Use that minute break between movements to take a few deep breaths to get the heart rate back down under control before tackling the next movement.

Cool Down:

Half-kneeling Hamstring Stretch – 1 Min per side

Video courtesy of Functional Bodybuilding

Couch Stretch – 2 Min per leg

Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

Seal Walk 30’

10 Scorpions

10 Kneeling Lat Stretch

5 Single-arm ring rows

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

S/S/S:

Dumbbell Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

We return to our DB Bench Press for the third time this cycle.  With the sets going back to 5, but reps dropping to 3, the goal is to finish heavier than we did on the 3X5 week.  Remember for each rep, the feet stay grounded to the floor, butt and shoulders glued to the bench, and shoulders stay in a natural movement.  Ensure your palms face inward while holding the DBs.

WOD:

15-12-9-6-3:

Toe2Bar

Handstand Push Ups

Supine Ring Rows

No time cap

Video courtesy of Train FTW.  Demo for The Supine Ring Row.  Elevate the feet so your body is in a straight line while holding onto the rings.

No time cap for today as I want your focus to be on the quality of movement in each of these three exercises.

Scaling Options:

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg/knee raise -> V-Ups

HSPUs -> Pike push-ups off box -> pike push-ups off floor -> high-kneel DB press

Supine Ring Rows -> Reg Ring Rows

Cool Down:

Banded Bully stretch – 1 Min per side

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit

Warmup:

200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High-Skip 30’ and back

5 KB deadlifts

5 KB hip pops

5 Russian Swings

5 Am. KB Swings

10 Air Squats

5 Goblet Squats

WOD:

For Time:

1200M Run

25 Am. KB Swings (55/35)

800M Run

25 KB Goblet Squats (55/35)

600M Run

50 Am. KB Swings (55/35)

400M Run

50 KB Goblet Squats (55/35)

Time Cap: 45 Min

Video courtesy of Rec Gym Kirrawee.

Make the first goal in the run to go unbroken (no stopping to walk).  Goal 2 would be to increase the pace each run, so by the time you hit the 400M run you’re going much faster than you were on the 1200M run.  For the KB Swings and Goblet Squats, unbroken is best, but if you know you can’t get all the way through, try to take out big chunks of reps before putting the KB down.

Scaling Options:

Run -> 1500/1000/750/500M Rows

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

Cool Down:

Half Kneeling Hamstring stretch – 1 Min per side

Video courtesy of Functional Bodybuilding

Roll out T-Spine– 2 Min

Warmup:

:30 Jump Rope

Heel2Toe 30’

Inchworm 30’

Side lunge 30’ and back

:30 Jump Rope

10 Bow2Bends

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

Barbell warm-up: With an empty bar, perform 5 reps of: Good mornings, Back Squat, RDLs, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Bulgarian Split Squat this cycle.  The sets go back to 5 but reps drop to 3, so aim to go heavier this week than the 3X5 week!

WOD:

13 Min AMRAP:

50 Double Unders

20 Deadlifts (225/155)

10 Pull Up

Goal = 4+ Rounds

The hope is, you can either go unbroken on the deadlifts, or only have to break one time each round of them.

Scaling Options:

Dubs -> 100 Single Unders

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

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

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg

Warmup:

1:00 Row

8 Box Step ups

8 Inchworm push ups

10 Spider-Man lunge w/twist

5 tuck jumps

6 Box Jumps

10 In-place lunges

10 Hollow Rocks

10 Iron Cross

Barbell warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

4@65%

4@70%

3@75%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Third time hitting our Clean & Jerk complex for this cycle.  By now you should be comfortable going from the Power Clean, to the Front Squat, re-setting the feet and your grip on bar, and then finishing with the Split Jerk.  %s stay the same, but reps increase, so look to get even more time to dial in that technique!  Like we said last week, the goal is more efficiency in each piece, and putting them back together at the end when we re-test our Oly 1RM at the end of the cycle.

WOD:

4 Rounds:

15/11 Cal Row

30 Walking Lunges

30 Box Jumps (24″/20″)

Time Cap: 14 Min

Video courtesy of OPEX Fitness.

The “make-or-break” part of this WOD will likely be the box jumps.  Now, even though we are going from tie I am going to suggest instead of bounding down off the box and jumping right to the next box jump, step down each rep.  This will not only keep you in a steady rhythm and not have the heart rate shoot way up, but will be less impact on your ankles (especially the Achillies Tendon area).

Scaling Options:

Walking Lunge -> 1 Air Squat + 2 steps (ELITE: Dual DB walking Lunge @ 35/25)

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

Cool Down:

Pigeon pose on box – 1 Min per side

Downward Dog pose – 2 Min

Warmup:

200M Jog

10 Air Squats

10 Soldier Kicks

10 Cossack Squats

10 Alt Toe Touch

10 Pushup 2 Downward Dog

10 Kneeling Lat stretch

Barbell warmup: With an empty bar, perform 5 reps of: Sumo deadlifts, Sumo Deadlift High Pulls, Back Squats, OH Squats, Elbow Rotations, Front Squat, Thruster, Push Jerk

S/S/S:

Every Minute On the Minute for 10 Min:

Min 1 – 2 burpee/2 Thrusters

Min 2 – 2 burpees/2 Sumo Deadlift High Pulls

Min 3 – 2 burpees/2Push Jerks

Min 4 – 2 burpees/2 Overhead Squats

Min 5 – 2 burpees/2 Front Sq

Do min 1-5 w/empty bar.  Add weight on min 6 for the rest of the minutes

This 10 min EMOM is to prime you for not only the movements, but transitioning from burpees to a barbell.  Make the transition FAST!

WOD:

Pic courtesy of VecTeesy

“Air Force WOD”

For Time*:

20 Thrusters (95/65)

20 Sumo deadlift high pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squat (95/65)

*4 Burpees at the top of each minute, to include the start of the WOD

Compare to 20211102

Video courtesy of CrossFit HQ.

Since today is the Air Force’s birthday, we revisit a benchmark WOD that first made its appearance at the 2010 CrossFit Midwest Sectional event (Sectionals were the precursor to today’s CrossFit Open).  The key to the one is fast barbell cycling on the reps and getting fast burpees out of the way quickly to get back on your bar.

Scaling Options:

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

Cool Down:

Oly Wall Sit – 2 Min

Thread the Needle Hold – 1 Min per side

Warmup:

2X Through:

:30 jump rope

10 Cobra2Downward Dog

:30 Row

20 Calf Pedals in Down Dog

:30 jump rope

10 Bow 2 Bends

:30 Row

WOD:

For Time:

500M Row

100 Double Unders

1000M Row

80 Double Unders

2000M Row

60 Double Unders

Video courtesy of Dark Horse Rowing.

With the heavy volume of work we had this week, today is more about steady state.  It won’t be easy, but this will give the joints a little reprieve. Keep a steady stroke rate as the distance gets longer, and look more for a rhythm in your dubs rather than sprinting through them

Scaling Options:

Dubs -> 2X Single Unders (ELITE: Cross Overs)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

500M Row

10 Cherry Pickers

10 Alt Toe Touch in Down Dog

10 Iron Cross

10 Air Squats

10 Kneeling Lat Stretch

10 Push Ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Second run of Sumo deadlift for the cycle.  Really drive building that tension in the hips as you squeeze them down in position.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

12-9-6*:

Dual DB Man Makers (50/35)

*Perform 100′ Dual DB Front Rack Carry after each Round

-12 Min Time Cap-

Man Maker, 1 Rep = 1 Push up on top of DBs + Left Arm Row + 1 Push up on DBs + Left Arm Row + Dual DB Burpee to DB Squat Clean Thruster

Video courtesy of Marcus Filly.

Don’t let the low number of Man Makers fool you. These are designed to tax your whole body really quick.  In the push-ups, the goal is to get the chest all the way to the ground (since you are on top of DBs, will go deeper than a normal push up).  On the rows, keep your hips as square as possible (don’t let your body twist).  Would suggest doing a Cobra to Hip snap to nail the burpee and be in the proper foot placing to rise up to hit the Squat Clean Thruster.  Grind through these!!

Scaling Options:

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

Cool Down:

Leg bleeds – 2 min

Sumo stance forward fold – 2 Min

Video courtesy of OPEX Fitness