Warmup:

200M run

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’

Inchworm 30’

10 Kneeling Lat Stretch

250M Row

Then…

On Rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: strict press, shrugs with bar locked out overhead, behind the neck press, pause strict press (2-sec pause at bottom of press)

S/S/S:

Strict Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Second run of Strict Press for this cycle.  The sets drop to 3, so look to go heavier than the 5X5 week.

WOD:

For Time:

1000m Row Buy-In

Then…

3 Rounds:

7 Shoulder2OH (115/80)

21 Pull-Ups

Then…

400M Run Cash-Out

17 Min Time Cap

A cardio buy-in and cash-out sandwich three rounds of some good push and pull movements.  The Shoulder2Overhead means you can go strict press, push press, push jerk, or even split jerk.

Scaling Options:

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

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

Video courtesy of Train FTW

Cool Down:

Banded Bully Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

3 Rounds:

:30 jump rope

:10 hollow hold

:30 Echo Bike

8 V-Ups

Then…

On rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

WOD:

10 Min AMRAP:

3-6-9-etc…

Cal Echo Bike

Toe2Bar

5 min rest, then…

80-40-20-10:

Double Unders

Ab-Mat Sit Ups

Score each WOD separately

Video courtesy of Breazeal Gymnastics.

Another 2-For-Tuesday WOD(s) on tap for today!  Look to keep yourself moving smooth and steady in the Echo Bike and Toe2Bars in the 10 Min AMRAP.  After the 5 min break, look to put big chunks of rep together in the dubs and sit ups.

Scaling Options:

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

Dubs -> 2X Single Unders (ELITE: 100 Dubs every round)

Ab mat sit ups -> feet anchored (ELITE: GHD)

Cool Down:

Calf stretch on rig – 1Min per side

Cobra Pose – 2 Min

Warmup:

10 Squat2Stands

5/5 Single DB high pulls

5 Inchworm push ups

10 Iron cross

10 Scorpion

5/5 DB push press

10 PVC pass thrus

5 PVC OHS

5 PVC drop snatch

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 muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin

S/S/S:

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

3@65%

3@70%

2@75%

Sets start every 4 min

% Based on 7June 1RM

Video courtesy of Train FTW.

Second time hitting our Snatch Complex for this cycle.  With an increase on the %s, we increase the time per round by a minute.  Start the cycle off with a massive hip extension to get the bar moving, on the hang Snatch, you’ll be able to use a bit more posterior chin to get things going.  This should lead to a perfect set up for the final snatch of the complex.

WOD:

For Time:

100 Alternating DB Snatch (50/35)

Every Minute on the Minute, 3 Overhead Squats @ 30% of Snatch 1RM

Time Cap – 10 Min

Video courtesy of OPEX Fitness.

While we want to move through the Snatches as fast as possible, don’t let that make the form get sloppy.  Keep your back flat through the movement (especially when the DB is below the hip).

Scaling Options:

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

Bar weight -> 20% of Snatch (ELITE: 50% of Snatch)

Cool Down:

Banded Overhead Stretch – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab Walk 30’

Lat stretch on rig 30 sec per side – see video below, courtesy of  Harbor Park CrossFit

Barbell w/u: With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean (mid-thigh), Power Clean from shin

WOD:

pic courtesy of Outlier CrossFit

“Hotshots 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 M Run

On June 30, 2013 we tragically lost 19 members of the Granite Mountain Hotshot Crew to the Yarnell Hill Fire. On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.

Hear what this event meant to the families, friends, and members of the community who came out to support the cause (video courtesy of CrossFit HQ).

The Combat PT Tent will run this WOD from 0600-0900.  We’ll have RX’d version and scaled versions available. Please come out and honor the fallen.

Scaling Options:

Air Squats -> to depth

PC Weight -> 115/85 ->95/65 ->75/55

Strict Pull Ups –> Buddha Pull Ups

Run -> 500M row -> 2 Min of cardio

Cool Down:

Iron Cross – 1 Min per side

Banded lat stretch – 1 min per side

Warmup:

8 Box step ups

10 Bow2Bends

5 Cobra2Downward Dog

5 Cobra2Hip Snap

6 Box Jumps

10 Cherry Pickers

8 KB Sumo deadlifts

6 KB high pull

6 KB Sumo Deadlift High Pulls

3 Burpees

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

WOD:

For Time:

10 Box Jumps (24″/20″)

5 KB Sumo Deadlift High Pulls (70/55)

15 Burpees

10 Box Jumps (24″/20″)

10 KB Sumo Deadlift High Pulls (70/55)

15 Burpees

10 Box Jumps (24″/20″)

15 KB Sumo Deadlift High Pulls (70/55)

15 Burpees

10 Box Jumps (24″/20″)

20 KB Sumo Deadlift High Pulls (70/55)

15 Burpees

10 Box Jumps (24″/20″)

25 KB Sumo Deadlift High Pulls (70/55)

15 Burpees

Video courtesy of Train FTW.

Today, you’ll have two movements with consistent amounts as you move through, but one movement that climbs as you go on. Just know that your box jumps are always at 10 and burpees are always at 15.  The KB Sumo Deadlift High Pull will climb, starting with 5 the first time, increasing by 5 reps each time you come back to the movement.

Scaling Options:

Dubs -> 60 Single Unders (ELITE: 75 Dubs)

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

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

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

KB weight -> 55/35 -> as needed (ELITE: go barbell, 95/65)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

2 rounds:

:30 jump rope

5 Inchworm pushups

10 Spider-Man lunge

8 Single KB front squat (per side)

8 Single KB Shoulder2OH

Then…

On rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise, toe2bars

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)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of each set

Sets start every 3 min

% Based on 7June 1RM

Video courtesy of CrossFit Southie.

Our Clean Complex this cycle will mirror our Snatch Complex.  We will hit a 3-position, starting from the high hang, then go to the hang, then to the floor.  The goal is every one of those cleans are squat, but if that is a limiting factor, then stick with Power, but keep working on catching lower and lower. Make sure you finished each set with one either Push Jerk or Split Jerk.

WOD:

15 Min AMRAP:

30 Double Unders

15 Toe2Bar

10 Dual KB Hang Clean & Jerk (55/35)

Video courtesy of Rogue Fitness.

To keep moving through the WOD today, look to stay smooth through the dubs, then manageable chunks on the Toe2Bar, then look to attack the KB Clean & Jerks.

Scaling Options:

Dubs -> 60 Single Unders (ELITE: 75 Dubs)

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

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

Cool Down:

Calf Pedal in Downward Dog – 20 per calf

Couch Stretch – 1 Min per side

Warmup:

10 Cal Ski Erg

10 Iron Cross

10 Cobra2Downward Dog

Grab light DB

5 Single-arm DB deadlift per side

5 Single-arm DB high pulls

5 Single-arm DB shoulder2OH

6 Alt DB snatch

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 muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength.

Our pulling movement for this cycle will be Snatch-Grip Deadlifts.  Looking to reinforce the first pull of our Snatch.  The stronger we are here, the better our Snatch will become.

WOD:

For Time:

100 Cal Ski Erg*

*Every minute on the minute, 8 Alt DB Snatch (50/35)

-WOD starts with 8 Alt DB Snatch

Video courtesy of Chalk Fitness.

Key to this is smooth movements on the Snatch so you aren’t overly blown up when you get on the Ski Erg.  With the Ski Erg, get a hard drive down to get that fly wheel going!

Scaling Options:

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

Cool Down:

Barbell forearm smash – 1Min per side

Child’s Pose – 2 Min

Pic courtesy of KSBW.  The Combat PT Tent will be closed in observance of Juneteenth.

Warmup:

200M jog

10 Alt Samson stretch

10 push up to downward dog

10 Cossack Squats

30’ walking lunges

30’ walking Samson Stretch

10 Air Squats

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

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our squat focus in this strength cycle will be the 2-sec pause Back Squat.  Our goal is to never lose tension at the bottom of the squat.  Always keep the core, hips, legs engaged the whole time as you hold the bottom position.  This is also a great way to reinforce where to end your squat.  Make sure the crease of your hip is right below the top of your knee.

WOD:

EMOM 16:

Min 1 – 15 Wall Balls (20/14)

Min 2 – 50′ Single DB OH lunge (L-hand) (50/35)

Min 3 – 50′ Single DB OH Lunge (R-hand) (50/35)

Min 4 – 10 Alt DB Snatch (50/35)

Video courtesy of Functional Bodybuilding.

Not going to lie, today is meant to tax your core and shoulder stability.  Keep the tummy tight in the OH walking lunge as well as during the snatches.  On the wall balls, don’t let yourself bend forward.  Keep the chest up and piston through those!

Scaling Options:

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

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

Cool Down:

Banded hamstring stretch – 1 min per side

Scorpion Stretch – 1 Min per side

Warmup:

1:00 Bike (easy pace)

10 Sit Ups

:45 Bike (med pace)

10 Box step ups

:30 Bike (65 cadence or higher)

10 Alt V-Ups

:30 Bike Sprint

On rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

WOD:

24 Min AMRAP:

4 Box Jumps (24″/20″)

4 Toe2Bars

4 Cal Echo Bike

8 Box Jumps (24″/20″)

8 Toe2Bars

8 Cal Echo Bike

etc…

Add 4 cals or reps to each movement every round

Video courtesy of CrossFit HQ.

Time for a fun ascending triplet AMRAP for Thursday! Today, when you jump on the bike, instead of focusing on the cals and how fast they are NOT going, focus on your cadence (top right of the Echo Bike screen).  Try to keep that cadence between 60-70.  You do that, you’ll zip through the cals faster than you thought!

Scaling Options:

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

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side