Workout Of The Day

3 Rounds with a light set of DB’s of…
-20 DB High Pulls
-20 DB Overhead Presses
-10 Planche Push Ups with a 5 second negative (down)
DB High Pulls – youtube.com/watch?v=BJdROwz4qeQ
DB Overhead Presses – youtube.com/watch?v=M2rwvNhTOu0
Planche Push Ups – youtube.com/watch?v=odcPqBOlJhI

4 sets of…

-12 Alternating Flat DB Press each arm (Holding opposite arm in support) with Heavy DB set
youtube.com/watch?v=VmB1G1K7v94

Immediately Into

-Max Band Resisted Push Ups
youtube.com/watch?v=cOFwFzzLFWw

-Rest 2 Minutes

Notes: Record lowest set of max band resisted Push ups

12 Minute AMRAP
4 Burpees
6 Weighted Lunges
8 Jump Overs/Plate Hops/KB Swings
(Score = Total Rds+Reps)
*Goal: 8+ rounds

For this workout you will go through the 4 burpees, 6 alternating unweighted lunges, and 8 jump overs for 12 minutes.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. You can even use a little bench, box or wall for assistance.

If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight) – or alternating step ups.

For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If you are performing the plate jump you will jump with two feet onto the plate – make sure you get your whole foot on the plate. Then step down. You can even sub a little skip if you want.

If you are not able to jump the sub today is a KB swing. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height.

Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!

Ideal weight for Men: Single 25-50# KB/DB
Ideal weight for Women: Single 12-30# KB/DB

Russian Banded Twists:
50 Reps each side

youtu.be/oBqTxPkq8iQ?t=34

Notes: Can also perform this movement with no band and move a wall ball/Kettlebell/Dumbbell back and forth. Each side is considered 1 rep. Keep feet elevated off ground while performing the twist, if possible.

Warm-Up:
20 Jumping Jacks
20 Toe Touches (Keeps the legs as straight as possible, bend over, touch your toes, and stand back up)
20 High Knees (Pull one knee up to the chest, and then alternate legs)
20 Arm Circles (10 Forward / 10 Reverse)
10 Iron Cross
10 Scorpions
10 Hand Release Push-ups from Toes or Knees (https://www.youtube.com/watch?v=kHtt49_Pljw) – From Toes
(https://www.youtube.com/watch?v=9VjAh8v-Wl8) – From Knees

Stretch:
Up Dog to Down Dog x5

Russian Baby Maker x5

PVC or Banded Pass Throughs x 10
Squat Therapy: 5 Tempo Reps, 5 Seconds Up and Down
instagram.com/p/BbxsLnqBtko

16 MIN EMOM:
4 RDS of:
MIN 1: 2 DB Snatch (R-Arm) / 2 DB Snatch (L-Arm) + 5 Tuck Jumps
MIN 2: 30 DU, 60 Singles, 20 Jumping Jacks, or 8 Burpees
MIN 3: 5 DB Front Rack or Goblet Squats + 10 Sit-ups
MIN 4: 10 Up Downs https://www.youtube.com/watch?v=pUzd9bwrrZM
***Athletes can always sub movements for Barbell Snatches, Barbell Back or Front Squats

10 MIN AMRAP:
10 Squats
9 DB Snatches (R – Arm), #50/35
10 Push-ups
9 DB Snatches (L – Arm), #50/35
(Score = Total Reps)

*The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.

*If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout.
*DB Snatch: Each rep must start from the floor, both heads of the DB must touch the floor.
*38 Reps in 1 Rd

Cool Down/Stretching/Core:
3 rounds of:
30 Seconds of Plank Pull Throughs

30 Seconds of Weighted Sit Ups

30 seconds of Plank Ups

Then:
Legs Up The Wall (2 Min)

Child’s Pose (30 Sec Front, 30 Sec Right, 30 Sec Left)

20 Jumping Jacks
20 Toe Touches (Keeps the legs as straight as possible, bend over, touch your toes, and stand back up)
20 High Knees (Pull one knee up to the chest, and then alternate legs)
20 Arm Circles (10 Forward / 10 Reverse)
20 Walking Lunges (https://www.youtube.com/watch?v=L8fvypPrzzs)
10 Hand Release Push-ups from Toes or Knees (https://www.youtube.com/watch?v=kHtt49_Pljw) – From Toes
(https://www.youtube.com/watch?v=9VjAh8v-Wl8) – From Knees

Stretch:
Lunge to Thoracic Opener x5 side

10 Iron Cross
10 Scorpions
10 Cat / Cow
Child’s Pose

10 MIN EMOM:
5 Unbroken Deadlifts + 20 Doubles-Unders/20 Singles/10 Jumping Jack/ 5 Burpees
***Every minute on the minute, athletes will perform 5 unbroken deadlifts directly followed by 20 DU, 20 Singles, 10 Jumping Jacks, or 5 Burpees
***Athletes should be using a moderate weight
***Athletes can use a barbell, KB, or 2 DB for the deadlift

“The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.

HERO WOD
“THE SEVEN”
In Teams of Two Complete, 7 Rds for Time:
7 HSPU
7 Thrusters, #135/95
7 Knees-to-Elbows
7 Deadlifts, #245/165
7 Burpees
7 KB Swings, #70/53
7 Pull-ups
(No Time Cap)

*Partners will alternate movements. Partner A will do all 7 HSPU, then Partner B will do all 7 Thrusters, and so on. Partner A will do the 7 Pull-ups on the first round. Partner B will start the second round by doing 7 HSPU.
*If following the weight for the thrusters and deadlifts- Athletes can use two bars if possible or will have to take weight on and off the bar.

WOD Weight:
*Thruster Perspective: 73% of 1RM Push Press
*Deadlift Perspective: Approx. 65% of 1RM Deadlift
Movement Alternatives:
HSPU: Off of a box, couch, chair or Strict DB Press
Thrusters: Use a DB or KB
Knees-to-Elbows: Sit-ups
Deadlifts: KB or DB (x2) Deadlifts
Burpees: Cal Row or Bike
KB Swing: DB Swing
Pull-ups: Push-ups

Warm-Up / Stretching
Athlete should spend 6 to 10 minutes warming up then complete:

Two Rounds of:
Lunge to Thoracic Opener x5/side https://www.youtube.com/watch?v=o5oX4NToTIQ
Up Dog to Down Dog x5 https://www.youtube.com/watch?v=j6UIpShRtkA
Lying Leg Raises x5/side https://www.youtube.com/watch?v=jgh6sGwtTwk

CHOOSE A SQUAT!
5X5 Goblet Squats Every 2 Minutes
You can use anything for the weight, for example;
Bag of Dog Food
Sandbag
Carry-On Suitcase with items inside
Bucket filled with random items to make it heavy
Kettlebell
Dumbbell
Bumper Plates
*5 count Tempo Down with a 3 count in the pause position.

5X3 Back Squat
(5-count tempo down and a 3 count in the pause position)

5X3 Hang Clean
Full Squat Cleans from the hang position

You can also use Dumbbells and work on DB cleans, 5 reps each set

16 Rounds for Max Reps
:20 Seconds on/:10 off

Rounds 1-4
Double Push-Up Burpee

Rounds 5-8
Dips (Chair, Bench, etc)

Rounds 9-12
Russian Kettlebell Swings (Go Heavy)

Rounds 13-16
Tuck Ups

(Score = Total Reps)

Cool Down/Stretching/Core:
Body and Hips

https://www.instagram.com/tv/B-XVVsDBX8H/?igshid=92vi5f5720ni&fbclid=IwAR17sXJIT2QURcuL-A_KiuuBDHXx7LR7kDW2M1R2gyAHgtzHVZSioqQMmU4

Warm-Up / Stretching
Athlete should spend 6 to 10 minutes warming up then complete:
1 RD of:
20 Toe Touches (Walking or In Place)
20 Standing High Knees (Pull Knee to Chest, Alternate Legs)
20 Banded Pull-Aparts
10 Forward or Reverse Lunges
10 Iron Cross
10 Scorpions
10 Squats

Core Warm-up
3 RDS of:
10 Deadbug (5 each leg)
https://www.youtube.com/watch?v=MCVX9wRd_h0 *Just move the feet*
10 Cat/Cow

Down/Back Suitcase Carry (Right Arm holding DB or KB)
Down/Back Suitcase Carry (Left Arm holding DB or KB)
https://www.youtube.com/watch?v=V97zH30eO1g

CORE WORK:
TABATA (16 MIN):
8 Rds of Sit-Ups
20 Sec Work / 40 Sec Rest
THEN:
8 Rds of Planks
20 Sec Hold / 40 Sec Rest

**Plank can be scaled to the knees

15 MIN AMRAP:
2 – 4 – 6 – 8 – 10…
Mountain Climbers
Box Jumps, Box Step-Ups, Plate Step-ups, or Jumping Lunges
**2 Walk Walks, 30ft Bear Crawl, or 10 Burpees or 20 Jumping Jacks after each rd.
(Score = Total Rds + Reps)

Cool Down/Stretching/Core:
15 minute Full Body Stretch and Cool Down Routine
https://www.youtube.com/watch?v=flDQ-Av5DZ8

Warm-Up/Stretching:
Athletes should spend 6 – 10 minutes warming up, then:
3 Rounds of…
-10 Banded Scapular Retractions each arm
youtube.com/watch?v=eKeIdefNKCc

-20 Russian Kettlebell Swings (Light)
youtube.com/watch?v=dVWTbtn8xJU

Into…

2 Rounds of…

Lunge to Thoracic Opener x5 side

Up Dog to Down Dog x5

Russian Baby Maker x5
https://www.youtube.com/watch?v=GiKENv5Rgqg

Strength: Every 3 minutes x 5 Sets
5 each side Single Leg DeadLift

10 each side Glute Bridges

30 Frog Pumps

WOD: (WOD BY: JEN CFOC)

Teams of 2

10 Minute AMRAP of:
10 Sntach*
10 Weighted Lunges

*DB, KB, or Barbell (hang); reps should be unbroken with the weight you choose

Alternate each round
…
Immediately into…
….
10-Minute AMRAP of:
10 Air Squats
5 Push Ups
1 Power Clean or 2 Sandbag to Shoulder*, or 3 KB Swings

*1 rep per side

Alternate each round

…
Immediately into
….
10-Minute AMRAP of
Calorie Row/Bike/Ski or Burpees or Slam Ball

-Alternate every 00:30
-00:30 ON/OFF

Score is total rounds and reps from all three 10 minute AMRAPs.

Warm-Up/Stretching:
Athletes spend 6 to 10 minutes warming up and then complete the following:
3 Rds of:
20 Toe Touches
10 Iron Cross
10 Scorpions
10 Thread The Needle Rotations (5 Right / 5 Left)
5 Blackburn-Updog Flow
5 Inchworms
5 Banded Pass Through + Press

Five Sets Every 3 minutes
Bench Press/Floor Press x10-15 Unbroken
Plate Front Raise x20 Unbroken
(The clock will start. Athletes will complete 10 15 unbroken reps of Bench Press or Floor Press and then will complete 20 Unbroken Plate Front Raise. Athletes have the remaining time in that 3 minutes to rest and then will repeat for a total of 5 sets)

https://www.youtube.com/watch?v=Rw48pWMs76o (Barbell Floor Press)
https://www.youtube.com/watch?v=aM1TYdZaXMk (Barbell Floor Press)
https://www.youtube.com/watch?v=lNdi7VEf2Ew (DB Floor Press)
https://www.youtube.com/watch?v=hFo-LIkCozU (Plate Raise)

As Many Reps As Possible
4 RDS of:
MIN 1: STOH w/ Barbell (#35 – #95), DB, or KB
MIN 2: Sit-ups
MIN 3: Hang Clean w/ Barbell (#35 – #95), DB, or KB
MIN 4: Double Unders, Singles, Tuck Jumps, or Jumping Jacks
MIN 5: REST
(Score = Total Reps)
***Athletes will complete as many reps as possible of the movement in one minute.
***STOH = Shoulder To Overhead (Press, Push Press, Push Jerk, Split Jerk)

Cool Down/Stretching/Core
3 Sets of:
Straight Leg Raises (12 Reps) (https://www.youtube.com/watch?v=JB2oyawG9KI)
Cat/Cow Pose (12 Reps)
Child’s Pose- move hands to the right and hold/move hands to the left and hold. You should feel a stretch in your Lats. (30 Sec hold in each position)

Warm-Up/Stretching:

Back Warm-Up
– Prone Cobra Press-Ups: 20 Reps + 30 Second Hold
youtube.com/watch?v=zyIeHEsX3bw
– Supine Laying Leg Cross-Overs: 10 Alternating Reps
youtube.com/watch?v=TtTkNuscb5U
– 3-Position Lunge
youtube.com/watch?v=f-z_8Jd0SUI

Pre-Hab: 3 Rounds of…
-Banded Walk (around knee) 50 feet forwards, 50 feet backwards
youtube.com/watch?v=TM9mDFY9a60
-20 Banded Pull-Throughs (between legs like a KB Swing)
youtube.com/watch?v=Lu3s1ZeHCaI
Squat Therapy: 3 x 7 Tempo Reps, 5 Seconds Up and Down
instagram.com/p/BbxsLnqBtko

Focus on…
-Knees Out
-Chest Up
-Weight Balanced in Foot

5×10 Weighted Step-Up (Alternate legs each time)

10 each side Glute Bridges

30 Frog Pumps
https://www.youtube.com/watch?v=mTvsEr1YVTE

6 RDS FOR TIME:
15 KB Swings/DB Snatch/Plate to Overhead
8 Burpees
15 Goblet Squats
8 Burpees

*Use a weight that you can go unbroken for KB Swings/Goblet Squats

Cool Down/Stretching/Core

3 rounds of:
30 Seconds of Plank Pull Throughs

30 Seconds of weighted sit ups

30 seconds of Plank Ups
https://www.youtube.com/watch?v=LICrkuVmD4M

Warm Up/Stretching:
6 – 10 Min Self Warm-Up Then:

(Getting those Biceps, Triceps, Shoulders, and Chest pumped up!)

-300 banded Pull Aparts
youtube.com/watch?v=VHRiIjvHJpY
-5 Minutes of max rep DB Bench Presses (flat or incline) 50/35lbs (Moderate weight)

-4×25 Chest Supported Rows (moderate weight)
youtube.com/watch?v=nl2MnK1i504
-100 banded tricep extensions
youtube.com/watch?v=uJ49XwfJEYM
-100 Banded Hammer curls (Step on band and hold ends)
youtube.com/watch?v=-JWg5jFmOFM

3 ROUNDS – Go Faster Each Round (Legs and Back)
20 Reps Toe Taps
10 Reps Skip Overs
10 Reps Toe Touches
3 Reps No Push Up Inchworm
5 Reps Knee Push Up
2 Reps Lunge + Twist (R)
2 Reps Lunge + Twist (L)
10 Reps Air Squats

WOD: (Created by Coach Jen @ CFOC)
In Teams of TWO, 30 Minutes AMRAP of:
1 Complex
10 x 10’ Shuttle Run

Alternate each round
Each round is equal 22 reps (12 complex reps and 10 shuttle run)

Goal: 30+ Rounds (<1-Minute/Round)
…

COMPLEX OPTION 1 (Barbell or 2 DBs)
4 Hang Power Clean
4 Shoulder to Overhead
4 Front Rack Lunges

COMPLEX OPTION 2 (Single DB or KB)
2 Hang Power Clean (R)
2 Shoulder to Overhead (R)
2 Front Rack Lunges (R)
2 Hang Power Clean (L)
2 Shoulder to Overhead (L)
2 Front Rack Lunges (L)

Complex Option 3 (Slam Ball, Sandbag, or Odd Object)
2 Object to Shoulder (R)
2 Object to Shoulder (L)
4 Object Shoulder to Shoulder
4 Lunges (Object held anyway)

Cool Down Stretching/Water: 15 minutes after class.