20210115

Warmup:

3 Rounds:

50M Suitcase carry (switch arms at turnaround)

8 KB Deadlifts

4 Goblet Squats

10 Push Up to Downward Dog

Then…

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Deadlift, Dip/Shrug, Dip/Shrug/High Pull, High Hang Power Snatch, Low Hang Power Snatch, Power Snatch from mid shin

WOD:

AMRAP 5:

Buy-In: 100M Farmer Walk (53/35)

12 Power Snatch (95/65)

8 Goblet Squats (53/35)

-2 Min Rest-

AMRAP 5:

Buy-In: 100M Farmer Walk (53/35)

8 Power Snatch (115/80)

8 Goblet Squats (53/35)

-2 Min Rest-

AMRAP 5:

Buy-In: 100M Farmer Walk (53/35)

4 Power Snatch (135/95)

8 Goblet Squats (53/35)

Video courtesy of Shape Fit.  Demo of Farmer’s Walk.  Score each AMRAP separately. As you progress from one AMRAP to the next, the bar weight will go up, but the reps for Power Snatch do drop per round, so aim to get as many if not more rounds in the second AMRAP as you got in the first.  Same goes for the third.  For the Farmer’s Walk, one KB per hand.  IF you are in a spot without KBs, feel free to sub DBs or plate holds.

 

Scaling Options:

KB weight -> 35/25 -> as needed

Bar weight -> as needed, but make jumps going from one AMRAP to the next

 

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of Evolutio Sports Physio

 

Child’s Pose – 1 Min

20210114

Warmup:

30’ bear crawl

10 Sit ups

30’ bear crawl

10 Cobra to Downward Dog

10 Thread the needle

10 Scorpion

10 huggers

10 Over and Backs

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Press, Push Press, Push Jerk.  Move bar to Bench and do 2X5 empty bar Bench Press

S/S/S:

Bench Press

5X3

Increase weight ea set

 

Between sets – 10 Banded Pullovers

Video courtesy of Ascension Strength.  Demo of the banded pullovers.  Third time hitting Bench press this cycle!!!  Again, if you are still working from home and don’t have a Bench, feel free to substitute Floor Press in..  This week, we drop to 3 reps per set, so aim for heavier weight per set than what you used for 3X5 week.

WOD:

AMRAP 18:

3 Push Ups

3 Shoulder to OH (115/80)

3 Ab Mat Sit Ups

6 Push Ups

6 Shoulder to OH (115/80)

6 Ab Mat Sit Ups

…etc

add 3 reps each round

With ascending ladder AMRAPS, the first few sets will make you feel confident you can keep a sprint pace.  Best to stay at a steady pace the whole time so you don’t run out of gas.  For the Shoulder to OH, you can use strict press, push press, push jerk, or split jerk.  Whatever you want, just get through them as quickly as possible

 

Scaling Options:

Push Ups -> off bench

Bar weight -> 95/65 -> 75/55 -> as needed

Sit ups -> feet anchored

 

Cool Down:

Scorpion Pose hold – 30 sec per side

 

Cobra Pose – 1 Min

20210113

Warmup:

500M row or 400M jog

10 Bow2 Bends

10 Cherry Pickers

6 Box Step Ups

10 pushup2downward dog

10 Iron Cross

10 Scorpion

6 Box jump overs

2X8 empty bar RDLs

WOD:

EMOM 24:

Min 1 – 6 DL (225/155 )

Min 2 – 8 Box Jump Overs (24”/20”}

Min 3 – 100m Sprint

Video courtesy of ZOAR Fitness.  Demo of some good techniques for the Box Jump Overs.  The deadlifts should be able to be performed unbroken every time.  And the sprint should be fast enough to give you a good 20+ seconds of rest each time.

 

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> 135/95 -> as needed

Box Height -> 20/16 -> as needed

Run -> 125M row

 

Cool Down:

Pigeon Pose on Box – 1 Min per side

 

Roll out low back to T-Spine  

20210112

Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

3 Burpees

10 Squat2Stands

10 Thoracic high Fives

10 Pushup2Downward Dog

6 Burpees

On the rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups, Toe2Bar.

Barbell Warmup: With an empty bar and hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High ang Muscle Clean, Front Squat, High Hang Power Clean, High Hang Squat Clean, Press, Push Press, Push Jerk

S/S/S:

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

 Sets start every 4 min

%s Based off 3Dec 1RM

Video courtesy of CrossFit Skirmish. Third running of our Clean Complex!  Remember, this complex is 1 Power Clean, bringing the bar to the hang, and performing 1 Hang Squat Clean, then take the bar all the way to the ground and perform 1 Squat Clean.  That will equal one rep.  On the final rep of each set, perform one Jerk (either Push or Split).  The focus here is still getting the violent hip extension from different beginning positions as well as getting to the bottom of a squat as quick as possible to have the best catch position for the hang squat clean and the squat clean.  %s stay the same as last time, but reps go up, so time per set goes up to 4 Min.  You can break grip between reps.

WOD:

For Time

Buy-In:

30 Pull Ups

then…

3 Rounds:

7 Squat Cleans 165/115

15 Burpee Over Bar

then…

Cash Out:

30 Toe2Bar

 

For the pull ups and Toe2Bar, thing to keep in mind: do manageable chunks.  If you can go unbroken, for all 30, god bless you, do so.  But, for the rest of us, what I mean by manageable chunks is, drop off the bar BEFORE you hit fail.  This will allow you to recover quicker (you won’t have fully exhausted yourself) and get back on the bar faster, getting through the needed reps faster.  For the 3 rounds, the burpee over bar can be either bar-facing, or being parallel to your bar, and jump over laterally.

 

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

 

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

 

Cool Down:

Kneeling Lat Stretch – 30 sec per side

 

Couch Stretch – 1 Min per leg

20210111

Pic courtesy of the CrossFit Games.  The 2021 Open is just around the corner!!! Registration is now open and the Open will begin on 11March.  Get registered!!!  Click on the pic for more info.

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.

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 Assault 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.  Demo of the Frog Stretch.

20210108

Warmup:

200M jog

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

2X5 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5X3

Increase weight ea set

Video courtesy of Troy CrossFit.  Third attack on High Bar Back Squats!  Reps drop to 3 per set, so go heavier than the 3X5 week.  Keep that tight torso!  Remember, these will improve your receive position in both the clean and snatch.

WOD:

EMOM for 18:

Min 1 – 10 Alternating Pistols

Min 2 – 45 Sec Handstand Hold

Min 3 – 3 Muscle Ups (Bar or Ring)

Want to see good, clean reps in each EMOM.  There is plenty of time each round, so don’t sacrifice form for speed.  And in each movement, a tight core will make things go MUCH better.  If you come down on the HS hold before 45 seconds, get back up on the wall as quick as possible, but at the 45 sec mark, come off the wall.

 

Scaling Options:

Pistols ->  Banded Pistols* -> Pistols to target

Video courtesy of Invictus Athletics

Handstand Hold -> Pike Push Up hold off box -> Plank

Mus -> 3 Pull ups/3 Ring dips per rep -> Banded Ring Muscle Up transitions* -> Jumping Bar Muscle Ups**

Video courtesy of Gymnastics WOD.  Demo for Banded Ring Muscle Up Transitions.  If you already have the strength to string multiple pull ups and ring dips together, but still can’t get a muscle up, work these.

Video courtesy of ZOAR Fitness.  Demo of jumping bar muscle ups.  Same principal applies here.  If you are able to string multiple pull ups and dips together, but can’t get the bar MUs, work this to get the body used to get the movement patterns down.

 

Cool Down:

Oly Wall Sit* – 3 Min

Video courtesy of Albany CrossFIt

 

Thread the Needle Hold – 1 Min per side

20210107

Warmup:

Grab light KB

3 Rounds:

200M jog

10 KB deadlifts

5 Russian Swings

5 Am KB Swings

5 Goblet Squats

6 Box Step Ups

On Rig: On the Rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

8 Min AMRAP:

30 American KB Swing (53/35)

200M Run

rest 3 Min, then…

8 Min AMRAP:

20 Wall Ball (20/14)

10 Box Jump (24/20)

rest 3 Min, then…

8 Min AMRAP:

25 Goblet Squat (53/35)

15 Toe2Bar

You know how I always tell you with AMRAPs, don’t go for broke because you need to keep moving the whole time? Well, today is a day you can ALMOST forget that.  These AMRAPs are short enough (plus there is rest between AMRAPs) that you can push the gas more than normal and really get some good numbers.

 

Scaling Options:

KB weight -> 35/25 -> as needed

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

Box height -> 20/16

T2B -> Hanging Knee Raise -> Laying Toe2Bar

 

Cool Down:

Pigeon Pose on box – 1 Min per side

 

Cobra Pose – 2 Min

20210106

Warmup:

20 Cal Row

High Knees 30’

Butt Kickers 30’

Twisting Lunge 30’

10 Bow to Bends

10 Squat to Stands

Barbel warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls

S/S/S:

Clean Pull

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Third go around for Clean Pulls this cycle.  Again, you’re meant to go much heavier on these than you would your normal Clean weight.  The reason is, the heavier you get used to the Clean Pull, the easier it will be to hit that pull when you go for a (lighter weight) Clean).  This time around, the reps drop to 3 per set, so go heavier than the 3X5 week.

WOD:

3 Rounds:

20 Deadlifts (155/105)

20/14 Calorie Row

20 Hang Dumbbell Alt Reverse Lunges (50/35)

20/14 Calorie Row

 

*If no row, Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

 

Video courtesy of Amanda Prosser.  Demo of the DB Alt Reverse Lunge.  At the surface, this may just look like a lifting/rowing WOD.  But every movement has a common theme.  If you don’t keep your posterior chain (hamstrings/glutes/low back) engaged, the movement will hurt the low back.  So, keep it engaged throughout!

Video courtesy of WOD Star.  If you’re stuck in a place with no rower, sub rowing with Sumo Deadlift High Pulls.  1 Rep per cal.

 

Scaling Options:

Deadlift Bar weight -> 135/95 -> 115/80 -> as needed

DB weight -> 35/25 -> as needed

If doing SDHP -> 75/55

 

Cool Down:

Iron Cross Hold – 1 Min per side  

 

Couch Stretch – 1 Min per side

20210105

Warmup:

50 Single Unders

25 SUs on L-leg

25 SUs on R-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 Spider-Man Lunge

5 Inchworm to Hip Snap (see vid below, courtesy of Invictus Fitness)

10 thoracic high fives

Warmup on Rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull Ups or Jumping Pull Ups, Kipping Pull Ups of Ring Rows

The cobra to hip snap helps teach you the optimum landing position coming up in a burpee

WOD:

For Time:

5 Rounds:

20 Double Unders

10 Push Ups

Immediately into…

4 Rounds:

30 Double Unders

10 Pull Ups

Immediately into…

3 Rounds:

50 Double Unders

10 Burpees

Immediately into…

2 Rounds:

100 Double Unders

10 Burpee Pull Ups

Video courtesy of Train FTW.  Demo of the Burpee Pull Up.  Today, we see a series of descending set couplets, one right after the other.  The common things in these, as the sets go down, the DU reps increase, and the complexity of the burpee or pull up movement increase. Best advice I can give is, try to drop into a stead rhythm on the dubs, especially as the reps increase later on. A steady pace will keep you from being out of breath on the gymnastic part of each round.  

 

Scaling Options:

Double Unders -> 2X Single Unders

 

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

 

Burpee Pull Ups -> Burpee Jumping Pull Ups

Video courtesy of State of Fitness

 

Cool Down:

Roll out lats – 1 Min per side

 

Calf Stretch – 2 Min per side