Been a hell of a week, so give your body what it needs and hit Coach Haley’s yoga class at either 0700 or 1400 at the Community Commons (Bldg. 700) today! Click on the above pic for the sign up page.

Warmup:

2 Min Row

10 Back Roll to V-Sit

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

5 Min of Double Under Practice

WOD:

“The Ghost”

6 Rounds of:

1 minute of Rowing* (for Cals)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Score=total reps + cals

Compare to 20251031

Video courtesy of CrossFit HQ.

In honor of Dia de Los Muertos last Sunday, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living.  This WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6-round fight.  Point of the WOD, push hard at EVERY station.

Scaling Options:

Double Unders – NO SCALE

You read that correctly, no DU scale.  If you do not have DUs, then this will give you six 1-minute practice sessions.  I bet you you’ll get your first Double Under today!

Cool Down:

Calf Stretch – 2 Min per leg

Scorpion Pose hold (feel stretch in chest) – 1 Min per side

Warmup:

5 Shuttle Runs (jog)

Heel2Toe 25’

Walking Lunge 25’

10 Iron Cross

10 Scorpion

A-Skip* 30’

B-Skip* 30’

10 Hollow Rocks

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (start at mid-shin), banded deadlifts

Video courtesy of Runify

S/S/S:

Banded Deadlifts

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our Banded Deadlift this cycle.  Hit these each time this cycle and your power coming off the ground in a traditional Deadlift is GOING to increase!

WOD:

15 Min AMRAP:

100m Run

10 Hang Power Cleans (95/65)

15 Ab Mat Sit Ups

Goal 8-10+ Rounds

Video courtesy of Kristi O’Connell.

Find a pace at the beginning that you can maintain throughout the 15 Minutes.

Scaling Options:

Run -> 125M Row

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Sit Ups -> Feet Anchored

Cool Down:

Iron Cross – 1 min per side

Cobra Pose – 2 Min

Warmup:

2X:

10 Walking Lunge steps

10 Cossack Squats

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

10 Ring Rows

Then…

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

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:

Every Minute On the Minute for 8 Min:

Odd Min – 6 Walking Lunge (bodyweight) + 6 Dual DB Walking Lunge (start light, climb in weight)

Even Min – 4 Beat Swings + 3 Kip Swings + 2 Kipping Pull Ups + 1 Chest2Bar Pull Up

Like last week, we’re going to take 8 minutes to work on continuing our pull up progression but also prepping our legs for the upcoming lunges in today’s WOD.

WOD:

3 Rounds:

100’ Dual DB Walking Lunge (50/35)

15 Pull Ups

Video courtesy of STYRK.

Avoid a forward lean when doing the walking lunge.  Make your goal to keep a straight up & down line from your hip to your shoulder throughout the lunge.

Scaling Options:

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

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

Cool Down:

Couch Stretch – 2 min per leg

Kneeling Lat Stretch – 1 min per side

All that Halloween candy make you feeling sluggish?  Come out to Yoga in the Community Commons (Bldg. 700) on Thursday at 0700 or 1400 and let Coach Haley help get you straightened out!  Click on the above pic to go to the sign-up page.

Warmup:

1:00 Echo Bike

Spider-Man Lunge w/twist 30’

Heel2Toe 30’

10 PVC Pass Thrus

10 PVC Around-the-worlds

5 PVC Overhead Squats

5 PVC Drop Snatch

1:00 Ski Erg

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 – 4:00, do 3 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 set @75%

%s Based on 7 Oct 1RM

Video courtesy of Diablo CrossFit.

Our second time hitting our Clean Complex.  As mentioned before, 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:

EMOM 16:

Min 1 – 10/8 Cal Ski Erg

Min 2 – 150M Run

Min 3 – 10/8 Cal Echo Bike

Min 4 – Rest

Video courtesy of Misfit Athletics.

Make your goal to be done within 45 seconds each minute.

Scaling Options:

Run -> 200M Row

ELITE: 12/10 Cal Ski Erg, 12/10 Cal Echo Bike

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Banded OH Med Ball Stretch – 2 Min

Video courtesy of Barbell Shrugged

Pic courtesy of CrossFit En Fuego.  Celebrating Halloween a day early this year.  Be safe out there tomorrow!

Warmup:

1:00 Echo Bike

Spider-Man Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’

5 Cobra to Hip Snap

5 single DB deadlift ea. Side

5 single DB press per side

6 Alt DB Devil’s Press

WOD:

“Pedal to the Devil”

For Time:

20-18-16-14-12-10-8-6-4-2: Cal Echo Bike

2-4-6-8-10-12-14-16-18-20: Alt. Single Arm Devil’s Press (50/35) 

Video courtesy of CrossFit St. Landry.

Little evil for you Halloween fun!  Do your best to stay steady on the Echo Bike, especially at the higher cal sets.  Once you get into the round of 6, maybe pick up the pace, just don’t go so fats that you are out of breath when you tackle the higher-rep sets of Devil’s Press.  And, yes, alternate which hand holds the DB each rep.

Scaling Options:

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

Cool Down:

Scorpion Pose – 1 Min per side

Banded Quad Stretch – 1 Min per side

Video courtesy of Samson Physical Therapy

Sore from a hard week of training?  Lacking that mobility to fully do a movement like, Overhead Squats?  Then do yourself a favor and come over to the Community Commons (Bldg 700) at 0700 or 1400 today and take Haley Jones’ Yoga class!  You will not regret it!

Warmup:

200M Jog

20 calf Pedals in Down Dog

10 Box Step Ups

10 Cossack Squats

10 PVC Pass thrus

10 PVC Around the worlds

10 PVC Overhead Squats

5 Box Step Overs

-then-

Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Behind the Neck Push Press (Snatch Grip), Overhead Squat

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat Variation this cycle will focus on the Overhead Squat.  The more comfortable you get in this, the better you’ll find your positioning in any and all Snatch variations.

WOD:

Every 3 Min for 5 Sets:

200M Run

10 Dual DB Box (20”) Step Overs (50/35)

Score each round separately

Video courtesy of Mayhem Athlete.

Up to you how you want to hold the DBs as long as they don’t touch the box or rest on your legs during the movement.

Scaling Options:

Run -> 250M Row

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

Cool Down:

Barbell mash on quads – 1 Min per side

90/90 rotation – 2 Min

Videos courtesy of Men’s Health and The Active Life, respectively.

Warmup:

1:00 Ski Erg

Banded 7s*

10 Cobra to Down Dog

10 Hollow Rocks

10 Thoracic High Fives

5 Inchworm to Hollow

1:00 Ski Erg

On Rig – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, 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

Video courtesy of Mayhem Athlete. 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:

For Time:

3 Rounds Of:

15/12 Cal Ski Erg

12 Toe2Bars

*Rest 2 Min, then…

3 Rounds of:

15/12 Cal Ski Erg

10 Power Cleans (155/110)

*Rest 2 Min, then

3 Rounds Of:

12 Toe2Bars

10 Power Cleans                               

(Score each section separately)

Video courtesy of WOD Prep.

3 different movements, 3 combinations, done for 3 rounds each!…you see a theme here, yeah?  You do have built-in rest between each 3-round segment, so aim to push the pace each time.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying Toe2Rig -> V-Ups

Bar weight -> 135/95 -> 115/85 -> 95/65 -> as needed (ELITE: 185/125)

Cool Down:

Cobra Pose – 2 Min

Banded OH Med Ball Stretc – 2 Min

Video courtesy of Barbell Shrugged.

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