Warmup:

2X:

1:00 Row

5 Inchworm push ups

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

:10 Handstand Hold

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups or Ring Rows, perform 3X5 Ring Rows

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, Front Squat, Hang Squat Clean, Low Hang Squat Clean

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 2 sets @70%

%s Based on 29Jul 1RM

Video courtesy of Collin Meeves.

Our Clean Complex this cycle finds us working first on keeping the arms long in the Clean Pull, then catching the bar a bit higher in the Power Clean, and finally really getting a good shot at dropping under the bar FAST in the low hang Squat Clean.  Don’t try to rush through these. Hit each lift as clean as possible.

WOD:

14 Min AMRAP:

21/16 Cal Row

15 Pull Ups

9 Handstand Push Ups

Goal – 3+ Rounds

Video courtesy of WOD Prep.

To keep your breathing at a good rate, on the row, try to make the pull back as staring as possible, and then take 2-3 seconds to come back into the catch.

Scaling Options:

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

HSPUs -> Pike Push Ups off a box** -> Pike Push Ups off the floor*** -> High kneel DB Press (ELITE: Strict HSPUs)

Videos courtesy of notkrisroe, Jason Khalipa, and NASM, respectively.

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out t-spine – 30 passes per side

We are coming close to the end of SSgt Jones’ Skill-bridge time, so only a few more weeks of her Yoga class will be available.  If you have not gone yet, you are missing out!  Come out this Thursday at either 0700 or 1400 on the 2nd floor of the Community Commons (Bldg, 700). Click the above pic to go to the sign up page.

Warmup:

200M jog w/med ball

10 Med ball deadlifts

10 Squat2Stands

8 Med ball Front Squats

8 Pushup2downward dog

8 Med ball push press

5 wall ball shots

10 Huggers

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

WOD:

“Karen”

For Time:

150 Wall Balls (20/14)

Compare to 20210712

Always good to re-test a benchmark like “Karen”.  Go into this with an idea of what set/rep scheme will allow you to take as few breaks as possible to finish.  10 sets of 15 reps, 15 sets of 10 reps, 3 sets of 50, whatever allows you to stay consistent.  Make a game plan and keep it.

Scaling Options:

Med ball -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Leg Bleeds – 3 Min

Warmup:

1:00 Ski Erg

Banded 7’s*

10 Bow2Bend

10 Thoracic High Fives

10 Scorpions

10 PVC Pass Throughs

5 Dual DB (light) deadlifts

5 Dual DB hang Power Cleans

10 Scap Push-ups**

Barbell warmup – With an empty bar and hands right outside shoulders, perform 5 reps of: Strict Press, Dip/Drive, Push Press, Push Jerk

Videos courtesy of Mayhem Athlete and The Active Life, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pressing movement for this cycle will be the Push Jerk.  Things to focus on during this cycle: actively pull yourself down in the dip, don’t just drop into it.  We want that dip sued to build up tension so you EXPLODE upwards with the hips to move the weight. Also, as you push the ground away when extending the hips, make sure you then begin the PUNCH the arms up so when you land, the shoulder and arms are in the most secure position to receive the bar.

WOD:

AMRAP 10:

12 Dual DB Hang Power Cleans (50/35)

9 Dual DB Push Jerk

6 Deficit Push Ups (hold DBs and make sure chest touches floor)

Video courtesy of CrossFit Lah.

Don’t let the body relax at the bottom of the deficit push-ups.  Reason being, you’re in a very stretched position on your shoulders and pecs at the bottom of this movement. If you don’t have tension on those areas already and then try to push up, it could lead to injury.

Scaling Options:

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

Deficit Push Ups -> regular push-ups -> Push-ups off bench

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Pose – 1 min per side

Can’t think of a better way to start my Thursday than hitting the 0700 or 1400 Yoga class in the Community Commons (Bldg. 700)…well, other than doing today’s WOD first..as long as you get both in, you’re having one hell of a day! Click on the above pic to go to the sign-up page!

Warmup:

:30 Jump Rope

Spider-Man Lunge 30′

Heel2Toe 30′

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

:30 Row

A-Skip 30′ and back*

B-Skip 30′ and back*

:30 Jump Rope

Video courtesy of Runify.

S/S/S:

For Time:

1 Mile Time Trial

Compare to 20260515

12 Min Time Cap

-wait until at least 5 min past time cap to start WOD-

Video courtesy of Effective Fitness.

It’s been a little over 5 months since our last time trial, so with more and more PT test happening, why not get this trial in to help work you towards those two miles.

WOD:

For Time:

Row for 150/115 Cals*

*Every 2 min (starting at 0:00) complete:

35 Double Unders

Time Cap: 18 Min

Video courtesy of CrossFit HQ.

With the double under number needed every 2 min, some folks may think it would be a good idea to sprint through those so you have more time on the rower to knock out cals before you have to jump back off.  Well, I would say steady pace on the dubs is more likely going to be your friend for two reasons. 1 – if you try to sprint, you run the risk of going too fast and tripping up on your rope, which in the grand scheme of it, may end up taking longer than steady with no trip ups. 2 – If I sprint through the dubs, now I’m hopping on the row with an overly-elevated heart rate.  Meaning rowing will not be fun or efficient.  Rather stay steady on the jumps and not be in panic-heart rate mode jumping on the rower.

Scaling Options:

Dubs -> 20 per round -> 50 Single Unders

Cool Down:

Calf Pedal in Down Dog – 30 per side

Kneeling Lat Stretch – 1 min per side

Warmup:

5 Shuttle Runs (jog)

Heel2Toe 25’

Walking Lunge 25’

10 Iron Cross

10 Scorpion

10 Med Ball Deadlifts

10 Med Ball Squats

5 Med Ball Thrusters

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, RDLs, Deadlifts (start at mid-shin), banded deadlifts

S/S/S:

Banded Deadlifts

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement for this cycle will be the Banded Deadlift.  These are great for generating a lot of force coming off the ground as the weight gets progressively heavier.  Our goal is the stronger we get your off the floor, the stronger your overall lift becomes.

WOD:

5 Rounds For Time:

20 Wall Balls (20/14)

15 Toe2Bar

10 Shuttle Runs*

*Shuttle Run = 25’ down + 25’ back

Time Cap – 18 Min

Video courtesy of Mayhem Athlete.

It may sound strange, but use the Shuttle Runs as a recovery period.  Just make sure both feet and one hand make contact behind the 25’ line before going the other way.

Scaling Options:

Med Ball weight -> 14/12 -> as needed

Toe2Bar -> Alt. Single Leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Shuttle Runs -> 15/12 Cal Ski Erg

Cool Down:

Barbell Forearm mash – 1 min per side

Cobra Pose – 2 Min

Warmup:

10 Box Step Ups

10 Cossack Squats

10 Cobra to Down Dog

5 Cobra to Hip Snap

5 Tuck Jumps

10 Kneeling Lat Stretch

10 Ring Rows

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

S/S/S:

EMOM for 8 Min:

Odd Min – 3 Box Step or Jump Overs + 3 Burpee Broad Jumps

Even Min – 3 Beat Swings + 3 Kip Swings + 3 Kipping Pull Ups (or butterfly pull ups)

We’ll take the first 8 minutes prepping for the movements we’ll see in the WOD.  This is a good time to get used to the difference between a beat swing and a kip swing.  With the beat swing, think of it as a way to open up the shoulders.  You are going from a hollow position to an arch position, that’s all.  No need to swing the legs around.  On the Kip swing, as you go in to the arch, you also push down on the bar to begin to lift your body towards the bar.  My goal in a kip is I use the hip closing motion + push down on the bar that my eyes are almost even with the pull-up bar before I do any motion with my arms to pull up towards my goal of either chin above the bar (regular pull up) or making contact with anywhere below my sternum (chest2bar). See the difference in these two videos (courtesy of SHAKA CrossFit  and Vantage Movement, respectively).

WOD:

Every 4 Min for 24 Min, complete:

12 Pull Ups

9 Box Jump Overs (24”/20”)

6 Burpee to Bar (6” outside of reach)

Score each round individually

Time cap per round – 3:00

Video courtesy of Performance 360.

On the Burpee to Bar, when coming out of the burpee, try to land your feet so they are right under the bar you are jumping to reach, that way instead of cranking your neck to see your target, you can keep a neutral head and just trust as you jump and extend your arms, the bar will be there.

Scaling Options:

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

Box height -> 20/16 -> as needed

Burpee to bar -> Burpee -> Up/Downs

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 min

You work hard all week.  Make sure you are helping your body recover!  SSgt Jones’ Yoga class this Thursday at 0700 and 1400 in the Community Commons (Bldg. 700) are the perfect way to help your body not get hurt!  Click the pic for the sign-up page.

Warmup:

1:00 Echo Bike

Spider-Man Lunge w/twist 30’

Heel2Toe 30’

Inchworm to Hollow 30’

10 PVC Pass Thrus

10 PVC Around-the-worlds

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, Low Hang Squat Snatch (right below knee), Snatch Pulls from mid shin, Squat Snatch from mid shin

S/S/S:

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

 On a running clock…

0:00 – 3:00, do 3 sets @75%

3:00 – 6:00, do 2 sets @80%

6:00 – 9:00 do 2 set @85%

%s Based on 7 Oct 1RM

Video courtesy of Diablo CrossFit.

We kick off our new cycle with a new Snatch Complex! 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 (PUSH the ground away!), then 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:

16-14-12-10-8-6:

Alt DB Snatch (50/35)

Cals on Echo Bike

Female cals: 14-12-10-8-6-4

Time Cap – 13 Min

Video courtesy of Mayhem Fitness.

With the DB Snatch, make sure both heads of the DB touch the ground at the bottom.  Once the DB gets past the knees, get a good snap on the hips to get that weight moving upwards.

Scaling Options:

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

Cals -> 10-8-6-6-4-2

Cool Down:

Banded OH Med Ball Stretch – 2 Min

Couch Stretch – 2 min per leg

Video courtesy of Barbell Shrugged.

Warmup:

1:00 Echo Bike

Banded 7’s*

10 Squat2Stand

10 Thoracic High Fives

10 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Drop Snatch

Super Squat Hip Sequence**

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

Videos courtesy of Mayhem Athlete and Mobility WOD, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

WOD:

7 Sets for Load:

1 Hang Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

-Rest as needed between sets

-Goal – increase weight each set

-Score = heaviest successful set

Video courtesy of Weightlifting 101.

We’ll finish off our transition week with some good weightlifting work.  There is no time limit on today, so rest as needed between sets. Try to make the movement of the hang power snatch and the hang squat snatch look identical except for where you land.  Only difference between the two is you hit the brakes sooner on your catch position in the Power.  Use the final OHS in the set to focus on keeping tension in the core and stability in the shoulders.

Scaling Options:

If there are any shoulder issues, switch to 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell mash on quads – 1 min per side

QUICK REMINDER!!!  SSgt Haley “MIST” Jones will run her Yoga class at 0700 and 1400 in the Community Commons (Bldg. 700) today, so click the above pic to go to the sign-up page!

Warmup:

:30 jump rope

10 Calf Pedal in Down Dog

10 Cobra to Down Dog

10 Hollow Rocks

10 Box Step ups

5 tuck jumps

5 box jump w/step down

10 V-Ups

:30 jump rope

WOD:

35 Min AMRAP:

75 Double Unders

25 Ab-Mat Sit Ups

20/15 Cal Echo Bike

10 Box Jumps (24”/20”)

Video courtesy of WOD Prep.

As with any long AMRAP, make your goal to start at a pace that you have the utmost faith you can maintain throughout the whole 35 min.  Will it feel slow at the beginning?  If you do it correctly, yes.  I would rather constantly be moving this whole 35 min rather than go faster than I should and have to continually take breaks throughout.

Scaling Options:

Dubs -> 50 per round -> 35 per round -> 150 Single Unders

Ab-mat sit ups -> feet anchored

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

Cool Down:

Calf Pedal in Down Dog – 30 per side

Kneeling Shoulder Stretch on box – 2 min

Warmup:

200M jog

Heel2Toe 30’

Walking Lunge 30’

High Knees 30’

Butt Kickers 30’

A-Skip* 30’

B-Skip* 30’

10 Iron Cross

10 Scorpion

1 Rope Walk

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, Hang Power Clean, Power Clean from mid-shin

Video courtesy of Runify

S/S/S:

Every 2 Min for 10 Min:

5 second rope L-Hang + 3 Toe2Ropes

Video courtesy of CrossFit Invictus.

Core stability and the ability to bring your legs high on the rope will be game-changers for today’s rope climbs inside the WOD.  Use these sets to rep the rope climbing technique down.

WOD:

For Time:

400M Run

20 Power Cleans (95/65)

3 Rope Climbs

60/50 Cal Row

3 Rope Climbs

20 Power Cleans

400M Run

Time Cap – 30 Min

Video courtesy of CrossFit HQ.

Today will be a grind, no way around that.  With it being a little “up & down the mountain” chipper, your strategy should be, tackle one component at a time.  Don’t get overworked over how much you have left, rather focus on what is right in front of you.  Accomplish it, and move on.

Scaling Options:

Run -> 500M row

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

Rope Climb -> halfway up rope -> 2 Rope Walks per rope climb

Cool Down:

Barbell Forearm mash – 1 min per side

Banded OH Med Ball Stretch – 2 Min

Video courtesy of Barbell Shrugged