Warmup:

10 cal Bike

Side lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus

10 PVC OHS

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Today we’ll see our third go at the 3-Position Snatch complex.  %s stay the same, but our reps go up, so time per set goes up to 4 minutes. Just like last time, you will hit one Snatch from the floor, hold onto the bar, set up right below the knee, hit a second snatch, hold onto the bar, and perform one more snatch at the hang (above the knee).  In between the reps, if your grip is starting to go, put the bar in your hip, and re-grip your hands if necessary.  Good hip explosion and fast drop under the bar will make these successful.  If the squat snatch is a limiting factor, either lighten up the weight, or hit power snatches, and ride down for an OHS every rep.

WOD:

“Gymnastic Tabata”

8 Rounds of :20 work/:10 rest for each movement:

Jumping Alt. Lunges

Toes To Bar

Hand Release Push-ups

Ring Rows

Score = lowest round per movement

Finish all 8 rounds of one movement before moving to the next

Video courtesy of Functional Bodybuilding.  Quick demo for the jumping alternating lunges (DO NOT slam your knee into the ground).

Little Tabata fun to finish off our week!  As with other Tabata workouts, your will perform 8 rounds of 20 seconds of work, followed by 10 seconds of rest on a movement.  Remember, there is no extra rest going from the last set on one exercise to the first set of the next.  So, when I finish my 8^th set of jumping alternating lunges, I have a10 second break.  After that, I go right into my first set of Toe to Bar.  The same thing going from T2B to Hand-release pushups, and HR pushups to Ring rows.  Also, whatever round is your lowest rep count in a movement, that is your score for that movement (ex. If I get 10 reps on rounds 1-7, but then my last round I only get 5, my score for that movement is 5).  So the goal is to stay consistent round to round.

Scaling Options:

Jumping Alt. Lunges -> In place lunges

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

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

Jog 30’ and back X 3

Spider-Man Lunge 30’

Inchworm push-ups 30’

Crab walk 30’

Stiff leg bear crawl 30’

2X30 sec kneeling wrist stretch –  see video below, courtesy of Train FTW

Barbell warmup: With an empty bar, and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin

WOD:

10-9-8-7-6-5-4-3-2-1:

Shuttle Runs*

Barbell Complex**

* Shuttle Run. 1 rep = 30′ down & 30′ back

** Barbell Complex. 1 Rep = 1 Power Clean + 1 Hang Power Clean

Bar weight – 155/110

Time Cap: 35 Min

Video courtesy of Train FTW.  Quick demo of the barbell complex for today. This WOD can smack you right in the face on the first set if you come out too hot.  Don’t sprint the shuttle runs.  Especially in the higher numbers, keep the pace steady. On the bar bell, would suggest dropping the bar after every hang power clean to save your grip and back. One note on standards: on the shuttle run, at every turnaround, make sure both feet and one hand touches the ground past the mark before going the other direction

Scaling Options:

Bar weight -> 135/95 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Child’s pose – 2 Min

Warmup:

2 Rounds:

5 Cal Ski Erg

8 Spider-Man Lunges

10 PVC Pass Thrus

10 PVC OHS

5 Hops over PVC

Then…

Barbell warmup: Place empty barbell in rack, then perform 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerk

S/S/S:

Split Jerk

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Things may get a little spicy in our Split Jerk today. Reps go down to 3 per set, so the goal is to finish heavier than our 3X5 week.  As always, the goal with Split Jerks is getting a very violent hip extension, then driving our bodies down under the bar FAST, as we PUNCH to lock out the arms overhead as we land in the split.  Focus on the fast drop and the punch to avoid having to press more than needed on the catch.

WOD:

3 Rounds:

10 OHS (135/95)

15 Burpee Over Bar

20/16 Cal Ski Erg

Time Cap: 14 Min

Video courtesy of Flatlander Athletics.  Quick demo on the burpee over bar.  Remember, with the Burpee over Bar, you do not have to stand up all the way in the burpee.  Once you come off the ground, as long as you hop over the bar, you can stay bent over (better position to drop into next burpee).

Keys to today’s WOD: Stay smooth and steady through your OHS (bar comes from the ground, so once you get it OH, should aim to go unbroken), aim to go a bit faster, but still smooth on the burpee over bar, and then hit the Ski Erg with a sprint pace.

Scaling Options:

Bar weight -> 115/80 -> 95-65 -> as needed (Elite: 155/110)

No Ski Erg -> resistance band ski erg* 2 reps = 1 Cal

Video courtesy of KIS Fitness

Cool Down:

Banded Bully Stretch – 1 Min per side

Thread the Needle hold – 1 Min per side

Warmup:

50 Single Unders

10 Squat2Stands

10 Thoracic High fives

30 high-jump single unders

5 Cobra to downward dog

5 Cobra to Hip Snap

20 calf pedals in down dog

20 double unders or 3 attempts

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

Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, then 3 in-place lunge per leg, then 3 Bulgarian split squat (foot on box or bench)

S/S/S:

Bulgarian Split Squat

5X3 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics. Third go at Bulgarian Split Squat this cycle.  Our reps drop to 3, but sets go back up to 5. The goal should be to go heavier per working set than you did in the 3X5 week.  Remember, you can do all 3 on one leg before moving to the other leg.

WOD:

AMRAP 15:

30-Ft Burpee Broad Jumps

25 Double Unders

30-Ft Burpee Broad Jump

15 Pull Ups

Video courtesy of Train FTW. For the burpee broad jumps, once you land from a jump, try dropping right down for the next burpee.

For setting today’s WOD up, would have your start position be right by the pull up rig.  Figure out 30’ from that spot and put your jump rope there.  This way you can burpee broad jump from the start by the pull up rig, and finish at your rope. This will allow you to go right into your dubs AND you will be in position to start your second length of burpee broad jumps, which will put you right where you need to be for the pull ups.

Scaling Options:

Burpee Broad Jumps -> Burpee+ Air Squat+ 2 steps

Double Unders -> 50 Single Unders

Pull ups -> Buddha Rows -> Ring Rows (Elite: 12 Bar Muscle Ups)

Cool Down:

Kneeling lat stretch – 1 min per arm

Oly Wall Sit – 2 Min

Pic courtesy of Color Glo International.

The Combat PT Tent will be closed Monday in observance of the 4th of July.

NOTE:  The Combat PT Tent will be on Holiday hours today (0800-1800), so no scheduled classes today.  You can do the below WOD on your own either at the gym or at the track.

Warmup:

Jog 30’ and back x 3

High knees 30’ & back

Butt Kickers 30’ & back

Side shuffle 30’ & back

Spider-Man Lunge 30’

Inchworm 30’

30 sec calf stretch in downward dog

WOD:

“Tosh”

3 Rounds of:

200M Run

400M Run

600M Run

*After each interval, rest the same duration

it took you to run the last interval.

Compare to 20210111

Video courtesy of CrossFit HQ.On paper, this one looks easy, but this will bite you in the rear quick!  Your goal should be stay within 10-15 seconds of the last interval (ex, my first 200M I finish in 50 seconds.  The next time I do the 200M run, I should finish no slower than 1:00-1:05).  Easiest way to make sure you do an even work/rest ratio, have a running clock that you can see every time you start and stop.  Ex. At “3,2, 1…Go!”, I hit my 200M run and finish at the :50 mark.  I will start my 400M run at 1:40. I finish, I’ll look at the clock and do the quick math to figure how long it took me (say the clock says 3:50, meaning it took me 2:10 to finish the 400M run) and wait that amount of time before I begin my 600M run (in this example, I would begin the 600M run at the 6:00 mark).

Scaling Options:

Row -> 250/500/750M, respectively ->

Cals on Bike, 14/10,28/20, 42/30, respectively

Cool Down:

Calf Stretch on rig/wall – 1 Min per side

Frog Stretch – 3 Min

Video courtesy of Strength Solutions

Warmup:

200M Jog

8 Box step overs

10 KB deadlifts

10 Spider-Man lunge w/twist

10 KB Russian Swings

6 box jumps

5 Am. KB Swings

5 Goblet Squats

4 Box jump overs

Barbell warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, hang power clean, front squat, hang squat clean above knee, hang squat clean below knee, squat clean from mid-shin.  Put down bar, shake out arms, pick bar back up and perform 3 reps of: press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics.

Second go at our 3-position Clean Complex this cycle.  As you know by now, one complex consists of a Clean from the floor, one from below the knee, and one from above the knee.  With the %s going up this week, keep that hook grip so you don’t drop the bar between reps.  Make sure you open those hips as violently as possible to get that bar moving, then as fast as you can, throw those elbows in front of the bar to get into the catch.

WOD:

21-18-15-12-9-6-3*:

Weighted Sit Ups (25/15)

Box Jump Overs (24″/20″)

*10 Am. KB Swings (70/53) after every round of Box Jump Overs

Videos courtesy of Train FTW. The deal make-or-break for this WOD is going to be the American KB Swings.  Try to keep a bend in the arm during the motion to keep the KB closer to the body, then fully extend the arms at the top of the movement.

Scaling Options:

Plate weight -> 15/10 -> no weight

Box height -> 20/16 -> as needed

Cool Down:

Cobra Pose – 2 Min

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

2 Rounds:

5 Inchworm push ups

5 Air Squats

5 Cobra to hip snap

Then…

2 Rounds:

5 Med Ball Squats

5 Med Ball Push Press

5 Wall Ball shots

Then…

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

WOD:

15 Rounds For Reps:

:30 Burpees

– Rest :30

:30 Wall Balls (20/14)

– Rest :30

Score = Total reps

Video courtesy of CrossFit HQ.  Want to save your low back and shoulders in Burpees?  Check out the tips. Equal work/rest WODs always look inviting on paper.  But give it a few rounds and it might prove difficult to maintain the same rep scheme you had in the first couple rounds.  Best suggestion is, don’t shoot for the moon in the first couple rounds.  Find a pace you feel confident you can maintain throughout the 30 minutes, and then make it your goal to maintain or exceed that pace each and every round.  And yes, to clarify, one round consists of the 30-sec of burpee, a 30 sec break, a 30-sec of wall ball work, and a 30 sec break.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side

Warmup:

10 Cal Row

10 Bow to Bends

10 Iron Cross

50 Single Unders

10 Squat2Stands

10 Back roll to V-Sit

30 high-jump single unders

20 Double unders or 3 attempts

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

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin

S/S/S:

Deficit Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our second run of Deficit Deadlifts this cycle.  The sets drop to 3, so aim to go heavier per set than you did on the 5X5 week. As stated before, the goal here is to build strength in the initial pull off the ground in the deadlift.  By making us stronger in a further distance than our traditional deadlift set-up, we should not have a sticking point right off the ground in a traditional deadlift.  That said, pay extra attention on bracing your core and keeping your back as flat as possible through the lift.

WOD:

AMRAP 14:

60 Double Unders

40/30 Cal Row

20 Deadlifts (185/125)

10 Pull Ups

Video courtesy of Train FTW.  Want to keep your shoulders from getting blowed up during dubs, try the suggestions here. Looking to push our threshold starting in the posterior chain with the rope work, row, and deadlifts.  Then we’ll shift the pain to higher on the back with the pull ups.  Maintain a good rhythm on the rope, a steady/fast pace on the row, and find manageable chunks for the deads and pull ups

Scaling Options:

Dubs -> cut to 45 Dubs per round -> 120 Single Unders

Bar weight -> 155/110 -> 135/95 -> as needed

Cool Down:

Cat/cow stretch – 2 Min

Iron Cross – 1 Min per side

Warmup:

Bear crawl 30’

Reverse bear crawl 30’

Spider-Man Lunge 30’

Inchworm push up 30’

10 Cobra to Down Dog

10 Hollow Rocks

30 Leaning front rest – see video below, courtesy of DogTown CrossFit

2 Wall Walks w/5 shoulder taps per side at top of walk

S/S/S:

Spend 15 min on Handstand Pushup or Walk Progression

Video courtesy of CrossFit HQ.  Our goal here is to get some practice time on being inverted.  If still working handstand, focus on handstand holds and slow negatives on the HSPUs.  If working HS walk, find some progressions like in this video.

WOD:

5 Rounds:

5 Wall Walks

10 Ring Dips

15 Toe to Bar

*Advanced – sub out 25′ Handstand Walk for the Wall Walks

Video courtesy of Carl Paoli. On the wall walks, the goal is to get the chest or nose to touch the wall.  If you are not there, get as close as you can.

Scaling Options:

Wall Walks -> 3 Shoulder Taps per side for every 1 Wall Walk -> 30 sec plank hold

Ring Dips -> Stationary or box dips -> hand release push ups

Toe2Bar -> Kipping knee raise -> strict knee raise -> laying T2B -> V-Ups

Cool Down:

Banded Bully stretch – 2 Min per side

Elevated prayer pose – 2 Min

Video courtesy of ChiroSport Specialists of Dallas