Warmup:

200M Jog

10 Kickers per leg

10 Squat2Stands

10 Thoracic High fives

10 Spider-Man Lunge w/twist

10 Pushup 2 Downward Dog

10 V-Ups

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:

“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

Compare to 20230825

Pic courtesy of WODWell.

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.

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 Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

KB weight -> 35/25 -> as needed

Cool Down:

Thread the Needle hold – 1 Min per side

Pigeon Pose on Box – 1 Min per side

Hamstring Stretch on box – 1 Min per side

Warmup:

1:00 Echo Bike

10 Bow to Bends

10 Cossack Squats

10 Hollow Rocks

:30 kneeling wrist stretch

10 Air Squats

5 V-Ups

Super Squat Hip Sequence – Video courtesy of Mobility WOD

S/S/S:

Front Squat

5X5

Add weight ea set

Videos courtesy of CrossFit HQ.

Our Squat variation this cycle will be the Front Squat.  This will not only help emphasize the upright torso you’ll need to have successful Cleans, but also work on some good glute development, as the Front Squat makes you not shift the weight back in the hips as much as a back squat, so the glutes have to fire to prevent the quads from being overloaded.

WOD:

For Time*:

100/75 Cal Echo Bike

*Every minute on the minute – 10 V-Ups

WOD begins w/10 V-Ups

While you want to get the bike done as quick as possible, don’t go all out, otherwise you’ll be stuck on the ground out of breath when you go for your V-Ups. Best strategy would be about :45 into any give minute, slow your pace so at the top of the minute you can go directly into your V-Ups.

Scaling Options:

V-Ups -> Alternating V-Ups (ELITE: GHDs)

Cool Down:

Couch Stretch – 1 Min per side

Cross-body lat stretch on rig – 1 Min per side

Warmup:

-Grab 1 med weight DB-

Walking Lunge 30’

Inchworm 30’

DB Suitcase carry 30’ per arm

8 Push Ups

DB Front Rack carry 30’ per arm

5 Push-ups per arm holding DB*

DB Overhead carry 30’ per arm

Video courtesy of MataMethod

WOD:

Every 5:00 For 5 Rounds:

200m Dual DB Farmer Carry (35/25)

Then…AMRAP:

10 Dual DB Deficit Push-ups

10 Dual DB Front Squats

Goal = 3+ Rounds of the AMRAP ea round

No rest between 5-min Rounds

Video courtesy of WOD Star.

The DB weight should be manageable enough to where you should only have to put the DBs down for a second or two at the turnaround for the 200M. For Deficit Push ups on top of DBs.

Scaling Options:

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

DB Deficit Push-Ups -> Regular Push Ups -> Push Ups off box

Cool Down:

Scorpion Pose – 1 Min per side

Barbell Forearm Smash – 1 min per side

Video courtesy of K Squared Fitness.

Warmup:

6:00 AMRAP:

10 Spider-Man Lunge

5 Snatch Pulls (empty bar)

5 Muscle Snatch

10 Kneeling Lat Stretch

-then-

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

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

-Add 1 Jerk at the end of each set-

%s Based on 30Jul 1RM

Video courtesy of Collin Meeves.

Our Clean Complex this cycle consists of a Clean Pull, followed by a Power Clean from the floor, and finished off with a Squat Clean from the low hang (below the knee).  Like our Snatch complex, we’re looking to first focus on pulling well from the ground in the Clean Pull, then getting a good pull under the bar in the Power Clean, and finishing off with adding more speed to the drop under the bar in the low hang squat clean.  Also, finish off each set with one Split Jerk.

WOD:

5 Rounds For Reps:

Max Unbroken Hang Power Snatches @ 75% of 1RM

Immediately into…

Max Unbroken Toe2Bar

– 2 Min rest between sets

Score Each round separately

Video courtesy of Functional Athletics.

Today will be GRIPPY!!!!  Ensure you utilize a hook grip on the hang power snatches.  And while these reps are meant to be one big unbroken set, make sure as the bar returns from overhead, catch it in the hip to allow you to re-grip if necessary.  This will also allow you to set the back prior to another lift.  No rounded backs!  On the Toe2Bar, just be careful not to lose your grip mid-kip as you could fly off backwards and really hurt yourself.  Once you feel the arm fatigue set in, come off the bar.

Scaling Options:

Bar weight -> 50% of Snatch 1RM -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Banded Overhead Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

:30 Jump Rope

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

:30 Jump Rope

Video courtesy of Runify.

WOD:

4 Rounds of:

In 5:30 Min, complete…

800M Run

Remaining time, AMRAP Double Unders

-Rest 1:30 between rounds

Score = Total Double Unders

Video courtesy of Train FTW.

Looking for some steady-state cardio work in the 800M runs, followed by finding a smooth pace on the dubs.  Remember, smooth is fast. And yes, there is no scale for Dubs today.  If you have never done them before, you at least get some good practice time on them.  Who knows? Maybe today is the day your get your FIRST Dub!

Scaling Options:

Run -> 1000/800M Row

Double unders -> No Scale

Cool Down:

4 Sets:

:30 Plank Hold

Calf Pedal in Down Dog – 20 per side

Warmup:

1:00 Row

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

10 Cobra to Down Dog

2 Rope Walks or 2 strict pull ups

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

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength.We take it old-school for our pulling movement this cycle.  Good ol’ Deadlifts! Keep the core tight, back flat and push the floor away from you!

WOD:

AMRAP 4:

5 V-Ups

15 Toe2Bar

1 Rope Climb

-rest 1 Min then-

AMRAP 4:

10 V-Ups

10 Toe2Bars

1 Rope Climb

-rest 1 Min then-

AMRAP 4:

15 V-Ups

5 Toe2Bar

1 Rope Climb

(If no rope, sub 4 Strict Pull Ups per rope climb)

Video courtesy of CrossFit HQ.

Back-to-back-to-back 4-min AMRAPs to finish off the week. Each one will always have 20 reps of core work per round (Followed by a rope climb) but the rep scheme shifts each round.  While the Toe2Bar reps dropping may help save some grip strength later, the V-ups are bound to test your core!

Scaling Options:

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

V-Ups -> Alt V-Ups -> Sit Ups

Rope Climb -> 2 Rope Walks

Strict Pull Ups -> Ring Rows

Cool Down:

Cobra Pose – 2 Min

Roll out t-spine – 30 passes

Warmup:

8:00 AMRAP:

:30 Jump Rope

10 Calf Pedals in Down Dog

5 KB Deadlifts

5 Russian Swings

5 Am KB Swings

25’ empty sled push

WOD:

20 Min AMRAP:

20 Double Unders

10 Am KB Swings (55/35)

25 Sled Push (2X45/1X45)

40 Double Unders

20 Am KB Swings (55/35)

25 Sled Push (2X45/1X45)

etc…

Add 20 Double Unders and 10 KB Swings each round

Video courtesy of Breaking Muscle.

While the double unders and KB Swings increase each round, the sled push stays constant.  Always 25’ per round.

Scaling Options:

Dubs -> 2X Single Unders

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

Sled weight -> as needed (ELITE: 3X45/2X45)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side

Warmup:

Bear crawl 25’ and back

8 Push Up to Down Dog

5 Cobra to Hip Snap

5 Dual DB deadlifts

5 Dual DB Power Cleans

5 Dual DB push Jerks

5 Dual DB Floor Press

10 Scorpions

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

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Our pressing movement for this cycle will be the Floor Press.  Horizontal Pressing is always important to chest/shoulder/ and triceps strength. The Floor press is a very versatile lift that can be performs anywhere.  Just be careful on the elbows when going down.

WOD:

Every 3 Min for 15 Min:

10 Pull Ups

5 Clean & Jerks @ 50-55% of 1RM

4 Lateral Burpee over Bar

Score each round separately

Target time per round – 1:30

Video courtesy of CrossFit Training.

The goal is to move as proficiently through the reps to get done with the work by right around the 1:30 mark each round.  If it takes you up to 2:30 in a round, consider scaling back something in the next round.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chset2Bar)

Bar weight -> 40% of 1RM -> as needed

Cool Down:

Scorpion stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

8 Box Step Overs

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

4 Box Jumps

1:00 Row

4 Box Jump Overs

Video courtesy of Runify

WOD:

5 Rounds:

400 Meter Run

20 Box Jump Overs (24”/20”)

20/15 Cal Row

Video courtesy of CrossFit Training.

Little bit of plyometric movement between some good cardio.  Be smooth with the box jump overs so you can get right back to the cardio!

Scaling Options:

Run -> 28/24 Cal Echo Bike

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

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

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 power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

%s Based on 30Jul 1RM

Video courtesy of Diablo CrossFit.

Our Snatch complex this cycle will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch.  The goal here is to first get the triple extension down in the Snatch Pull, the work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.

WOD:

21-18-15-12-9*:

Dual Dumbbell Thrusters (35/25)

*After Each Round:

100M Dual Dumbbell Front Rack Carry (35/25)

Video courtesy of CrossFit HQ.

When performing the squat in the thruster, make sure to keep your chest up so you keep the majority of the weight over your hips rather than on the knees.  In the front rack carry, keep the core tight and move with a purpose.

Scaling Options:

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

Cool Down:

Couch stretch – 1 Min per side

Banded Overhead Stretch – 1 Min per side