On rig: On the 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 barbell, and hands in 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 + OHS
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based off 16Aug2023 1RM
Video courtesy of Wil Flemming.
Our Snatch variation for this cycle is taking in back to some basics and separating into a Power Snatch and an Overhead Squat. This will make you really focus on a violent hip extension to get the bar higher for a catch in the Power Position. Then, by keeping the OHS separate, you can focus on keeping tension through the body during the move.
WOD:
13 Min AMRAP:
52 Double Unders
13 Line facing Burpees
52 Double Unders
13 Hand Release Push ups
52 Double Unders
13 Pull Ups
Video courtesy of Mayhem Athlete.
Lots of jumping today! Steady rhythm in each movement will be the key today!
Scaling Options:
Dubs -> 104 Single Unders (ELITE: 100 Dubs)
Pull ups -> Banded Strict pull ups, Buddha Pull* Ups, Ring Rows (ELITE: Chest2Bar Pull Ups)
*At start and EMOM Perform 3 Devil’s Press (35/25)
35 Min Cap
Video courtesy of Chad Kackert.
The goal with today is try to get as close to unbroken as possible in the minute of time you have to work in between your sets of Devil’s Press. IF not, work until about 5 seconds before the end of the minute so you can jump right into the Devil’s Press quickly, allowing you to get back to the reps in the WOD faster.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
Box height -> 20/16 -> as needed
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Plate weight -> 25/15 -> as needed
Cool Down:
Cobra Pose – 2 Min
Elevated Prayer Stretch – 2 Min
Video courtesy of ChiroSport Specialists of Dallas
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)
Barbell Warmup:With an empty barbell, complete 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squats, Push Press, Thruster, hang power clean, Power Snatch, OHS. After that, grab a medium weight KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings
WOD:
Pic courtesy of WOD Well.This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country. The Rep Scheme represents the ages of the 13 service members killed in action. The Combat PT Tent will hold this event from 0600-0900
“Kabul 13”
For Time:
20 Deadlifts (75/55)
23 Hang Power Cleans (75/55)
31 Front Squats (75/55 )
23 Push Presses (75/55 )
22 Box Jump Overs (24/20”)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (55/35 )
25 American Kettlebell Swings (55/35 )
22 Power Snatches (75/55 )
20 Overhead Squats (75/55 )
22 Thrusters (75/55)
Perform 13 Burpees after each movement.
This WOD can be done solo or with a partner, partitioning the movements any way you want (just must finish one movement’s reps before moving on), except the burpees. The burpees are done together.
Scaling Options:
Bar weight -> 65/45 -> as needed
Box height -> 20/16 -> as needed
Pull ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Our Pressing movement this cycle is a variation of the Bench Press, but we make it more of a unilateral movement with each side having to control a dumbbell. Same rules as the bench apply here. Feet stay grounded to the floor, butt and shoulders glued to the bench, and shoulders staying in a natural movement. Only change is, the palms will face more inward while holding the DBs.
WOD:
12 Min AMRAP:
9 Russian Kettlebell Swings (70/55)
9 Pushups
Goal – 9 Rounds or better
Video courtesy of WODStar.
The more your hips do in the Russian KB Swings, the fresher your shoulders will be for the push ups.
Scaling Options:
KB weight -> 53/35 -> as needed (ELITE: Am KB Swings at 70/55)
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, Bulgarian Split Squat (per leg)
S/S/S:
Bulgarian Split Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squat for this cycle will be the Bulgarian Split Squat. I know a couple cycles back we hit the Back Rack, front foot elevated Split Squat. The difference here is in the Bulgarian Split Squat, the rear foot is elevated onto a bench. The stretch this will give on the leg and the work on the lead foot will pay off with increased leg strength and flexibility. Won’t be easy, but it will be worth it!
WOD:
3 Rounds for Time:
30 Walking Lunges
60 Double Unders
30 Wall Balls (20/14)
12 Min time cap
Video courtesy of CrossFit HQ. Keep a good pace on the walking lunge, but don’t slam your knees into the ground. On the wall balls, aim for big chunks, or go unbroken.
Today, your goal should be about equal work to rest ratio, maybe even a little extra rest if you hit the gas each round. Each round should provide enough rest to allow you to fully attack the next round just as hard as you did the previous one. Stay strong in the Devil’s press, keep a focus on your cadence on the Echo bike being between 60-70, and keep your body upright as you move fast through the farmer walk. Speaking of the farmer walk, suggest marking off a 25’ section so you can use 3 down and backs to be your 150’.
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
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based off 16Aug2023 1RM
Video courtesy of Wil Flemming.
New cycle!! On this cycle, our Clean Complex is going to take a step back and get us used to three different parts of the Clean & Jerk by breaking them apart. Each rep of this complex will consist of a Power Clean (catching the bar above parallel) and a Front Squat (going from legs locked out to hip crease below the knee, back to lockout), and a Split Jerk (driving ourselves under the bar as fast as possible). 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:
15-12-9-6:
Box Jumps (30″/24″)
Deadlift (225/155)
Handstand Push Ups
15 Min time cap
Video courtesy of Misfit Athletics.
Today’s triplet is meant to be a little higher in standards than normal, with a higher box, heavy bar, and more advanced movement (HSPUs). That said, this WOD is very doable in the time frame. Just means you need to move as efficiently as possible and not try to sprint/muscle your way through or you’ll hit a wall by the round of 12.
Scaling Options:
Box height -> 24/20 -> as needed
Bar weight -> 185/130 -> as needed (Elite:315/220)
HSPUs -> Pike push ups off box -> pike push ups off floor -> high-kneel DB press
Cool Down:
Iron Cross – 1 Min per side
Elevated Prayer Stretch – 2 Min
Video courtesy of ChiroSport Specialists of Dallas
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
5X5
Increase weight ea set
Compare to 14June2023
Video courtesy of CrossFit HQ.
We finish up our re-test week with our Strict Press 5X5. Again, if you did each session over the last 9 weeks, there is no reason we should not see an increase in weight used per set as compared to 14 June. Stay tight, keep the legs locked out, and once that bar is past your head, push your head through the window.
WOD:
21-18-15-12-9-6-3:
Wall Balls (20/14)
Am KB Swings (55/35)
15 Min Cap
Our re-test week finishes off with Wall Balls and KB Swings. The reps descend each round, so start with a steady pace, and build up speed as the reps get less and less.
Today’s WOD sees a little triplet with one movement decreasing each round, one increasing, and one staying the same. With the higher rep portions of the pull up, look to break into manageable chunks. Meaning, if you feel fatigue starting to set in, hop off the bar, shake out, take a breath or two and get back at it. Breaking before you hit failure will allow a faster recovery.
Scaling Options:
Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Joint Strike CrossFit 