Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
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, front squats, high hang squat clean, hang squat clean, Squat clean from mid-shin, press, push press, push jerk. Prior to WOD, Pick bar up in Snatch grip and perform 5 reps of: Dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, power snatch from mid shin
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 2 sets @75%
-Add 1 Jerk at the end of each set-
%s Based on 7Jan 1RM
Video courtesy of Catalyst Athletics.
Second time hitting our Clean & Jerk complex this cycle. %s are going up so focus on driving that floor away from you as you explosively open those hips!
WOD:
CrossFit Open 12.2
AMRAP 10:
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
Max Snatches (210/120)
Compare to 20210216
Video courtesy of The CrossFit Games.
Our journey through past Opens takes us to 2012 this week. This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Scaling Options:
Bar weight -> As needed, as long as you increase weight every 30 reps
**Starting at 0:00 and every 4:00, complete a 200M run
Time Cap: 36 Min
Video courtesy of CrossFit Federal Hill.
Little bit of “Choose Your Own Adventure” in today’s WOD. With having the freedom to break the movements and reps up however you like, you could make this very small sets to avoid burning out body parts, but then you have lots of transitions. Or, you could do big chunks of one movement before moving on, but then you run the risk of fatigue kicking in early during one movement. Can you find that happy medium and chip away at this WOD without going too deep in the pain cave? Don’t forget, at the start of the WOD, and then every 4 min thereafter, hit that 200M run.
Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat
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)
S/S/S:
Overhead Squat
3X5
Add weight ea set
Video courtesy of Catalyst Athletics.
Second stab at Overhead Squats this cycle. With the working sets dropping to 3, aim to go higher per set than you did in the 5X5 week. AS these get heavier, don’t let your body position get compromised. Stay engaged!
WOD:
15 Min EMOM:
Min 1 – 10 Dual DB Box Step Overs (35/25) (24”/20”)
Min 2 – 25 V-Ups
Min 3 – 15 Box Jumps (24”/20”)
Video courtesy of The Progrm.
The goal should be to finish every minute in :45 or less.
Scaling Options:
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Box height -> as needed
V-Ups -> Alt V-Ups -> sit ups (ELITE: GHD sit ups)
Decided to step out of my comfort zone and give the Hyrox race a shot. Did the doubles with a friend. Didn’t die. Try new things folks! Enjoy life!
Warmup:
1:00 Row
Walking Knee Hugs 30’
Heel2Toe 30’
1:00 Ski Erg
High Knees 30’
Heel to Toe 30’
A-Skip 30’ *
B-Skip 30’ *
1:00 Echo Bike
Spider-Man Lunge 30’
Inchworm 30’
Video courtesy of Runify
WOD:
2 Rounds of:
In 5 Min, complete:
400M Run
Max Cals – Ski Erg
Rest 2 Min, then…
In 5 Min complete:
400M Run
Max Cals – Row
Rest 2 Min, then…
In 5 Min complete:
400M Run
Max Cals – Echo Bike
Rest 2 Min
Score = Combined cals
Video courtesy of CrossFit HQ.
All cardio, all the time!!! 40 minutes of fun!! With each section being about the cals, you want to get the run buy-in out of the way at a good pace, but not so fast that you’ll be out of breath trying to tackle whatever machine you are coming on to. Keep your normal 400M pace, and maybe the last 5 meters, slow down and take a few deep breaths so you are ready to go for the rower, ski erg, or bike.
Barbell Warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin
S/S/S:
Deficit Deadlift
3X5
Add weight ea set
Video courtesy of Rogue Fitness.
Second time tackling deficit deadlifts this cycle. With the lower starting point, make sure you brace the core as you get into position.
WOD:
With a Running Clock…
From 0:00-7:00:
7 Wall Walks
Max Reps, Toe2Bars
From 7:00-12:00:
5 Wall Walks
Max Reps Toe2Bar
From 12:00-15:00:
3 Wall Walks
Max Reps Toe2Bar
Score=Total Toe2Bars
Videos courtesy of WOD Prep and Constantly Varied Fitness, respectively.
Today, the more efficient you are at wall walks, the more time you’ll have to knock out Toe2Bars. As you can see above, there is no break between the pieces of this WOD. From “3,2,1..Go!” until the 7-minute mark, you need to first do your buy-in of 7 Wall Walks. Once done take the rest of the time to get as many Toe2Bars as you can, but make sure you keep track of the clock. Once the clock hits 7:00, you immediately go into 5 Wall Walks, then pick up where you left off on your Toe2Bars. You’ll continue until the clock gets to 12:00, then you’ll hit your final 3 wall walks, and then continue where you left off on the Toe2Bars until the clock hits 15:00. For the Toe2Bars, break these up earlier than you think you’ll need to.
Our trip back through past CrossFit Opens takes us to Feb 22nd, 2019. With this one being 15 Minutes, it does you absolutely no good to try to hit the gas from the start of this one. Rather, try to make every pull of the row count. Try to make the strokes per min number as low as you can. Focus on that while rowing and the next thing you know, the cals will be done. For the wall balls, smooth is fast. Also, make your breaks (if you take any on the wall balls) very strategic. Take the break before you red-line.
Scaling Options:
Bar weight -> 135/95 -> as needed (ELITE: 185/130)
Barbell warmup – With an empty bar and in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, Elbow rotations, strict press, elbow rotations, Push Press
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).
S/S/S:
Push Press
3X5
Add weight ea set
Video courtesy of Catalyst Athletics.
Second time with our Push Press progression this cycle. Like we talked about last time, don’t just drop into the dip for the push press, rather pull yourself down to build that tension in the body.
WOD:
5 Rounds For Time:
5 Hang Power Cleans (155/105)
10 Burpee Over Bar
50 Double Unders
Time Cap: 15 Min
Video courtesy of CrossFit HQ.
If you do the quick math, to make the time cap, keep each round 3 minutes or less. If right off the bat, you know you can’t keep that pace, scale the WOD!
Scaling Options:
Bar weight -> 135/95 -> as needed (ELITE: 185/130)
On Rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
Video courtesy of Runify
WOD:
For Time:
800M Run
60 Ab Mat Sit Ups
40 Box Jump Over (24″/20″)
20 Pull Ups
40 Box Jump Over
60 Ab Mat Sit Ups
800M Run
35:00 Time Cap
Video courtesy of CrossFit Inguz.
A little down and up the valley Chipper for your Tuesday. Think about keeping a steady-state pace until you hit the second set of box jump overs. At that point, slowly start to pick up the pace. Make the increase slowly build so the last 100M of your second run are an all-out sprint!
Scaling Options:
Run -> 1000M Row
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Box height -> 20/16
Ab-mat Sit Ups -> Feet anchored (ELITE: GHD Sit Ups)
Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin
Videos courtesy of OPEX Fitness and Mobility WOD, respectively.
S/S/S:
3-Position Snatch (Floor, Hang, High Hang)
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 2 sets @75%
%s Based on 7Jan 1RM
Video courtesy of Catalyst Athletics.
Second time hitting our Snatch Complex this cycle. Just like last time, increase the hip explosion as the reps start higher on the body.
WOD:
30-20-10:
Am. KB Swing (55/35)
One Arm KB Front Rack Walking Lunges
Video courtesy of Verdant CrossFit.
This WOD has the possibility to be a quick finish, but don’t go for broke early in the lunges or the legs are likely to lock up on you. You can switch which side you have the front rack KB as you go through the WOD.
Joint Strike CrossFit 