20210928

Warmup:

250M Row

Walking lunge 30’

Side lunge 30’

High knees 30’ and back

Butt kickers 30’ and back

Heel2Toe30’

Inchworm 30’

WOD:

For Time:

2000 Meter Row

120 Stationary Overhead Lunges (25/15# plate)

1600 Meter Run

 

Break up distance and reps any way you want

Video courtesy of moveSKILL.  Quick demo for the OH Walking Lunge. So, today is a shooter’s choice type of WOD.  All the work is right there in front of you.  You can break it up any way you want.  Do it as written, or change it to 4 Rounds of 500M row, 30 Walking OH plate lunges, and 400M run, or how any way you want

Scaling Options:

Plate weight -> 15/10 -> as needed

Run -> 120/4 Cal Assault/Echo Bike

Cool Down:

200M walk

 

Thread the Needle hold – 1 Min per side

20210927

Warmup:

10 Box Step Ups

10 Cobra to Downward Dog

10 Spider-Man Lunge

5 Box Jumps

10 Squat2Stands

10 Thoracic High Fives

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

Burgener warmup – See videos below (courtesy of CrossFit Weightlifting Seminar Staff). Two angles of Sage Mertz hitting the Burgener WU

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

4@70%

4@75%

3@80%

Sets start every 4 min

%s Based of 12Aug 1RM

Video courtesy of Catalyst Athletics. Last time doing our Snatch Complex before we re-test our Snatch1RM.  Reminder, perform one snatch from the ground, hold onto the bar, set up right below the knee and perform a second snatch, still holding onto the bar, set up above the knee and complete a third and final snatch of the complex.  The hope is, by this time, you have gotten pretty comfortable dropping to the bottom of an Overhead Squat to catch these snatches.  If dropping under fast is still a limiting factor, catch at power and then ride down to the bottom positions of the OHS.  Each time you do a rep, aim to get FASTER on the drop under. %s go up, so get ready!!!

WOD:

AMRAP 15:

1 Chest To Bar Pull Up

2 Burpees

3 Box Jumps (24″/20″)

Add 1 rep to all movements each successive round

Video courtesy of WOD Prep.  Some good tips on Chest2Bars. So, just remember, you add one rep per movement each round.  So, round one is 1 C2B pull up, 2 burpees, and 3 box jumps. Round two will be 2 C2B pull ups, 3 burpees, and 4 box jumps, etc… See how far you can get as your score is total reps.

Scaling Options:

C2B -> Chin above Pull ups -> Buddha pull up -> ring row -> table row

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Pigeon Pose on Box – 1 Min per side

20210924

Warmup:

Grab light KB

200M jog

30’ Walking lunge

30’ Inchworm

5 Front Rack KB lunge per side

5 KB OH Lunges per leg

5 single-arm KB Russian Swings per side

5 single-arm KB press per side

3 single-arm KB hang snatch per side (see video below, courtesy of Rogue Fitness.)

The hinge of the hips will be the same as if you were doing a KB Swing.  As the bell comes up over your head make sure you “PUNCH” to avoid having the bell slam on your forearm.

WOD:

For Time:

40 L-Arm KB Snatch

30′ Walking L-Arm KB OH Lunge

40 R-Arm KB Snatch

30′ Walking R-Arm KB OH Lunge

 

30 L-Arm KB Snatch

30′ Walking L-Arm KB OH Lunge

30 R-Arm KB Snatch

30′ Walking R-Arm KB OH Lunge

20 L-Arm KB Snatch

30′ Walking L-Arm KB OH Lunge

20 R-Arm KB Snatch

30′ Walking R-Arm KB OH Lunge

 

10 L-Arm KB Snatch

30′ Walking L-Arm KB OH Lunge

10 R-Arm KB Snatch

30′ Walking R-Arm KB OH Lunge

 

*KB weight – 53/35

Time cap – 40 Min

Video courtesy of Performance Care.  Demo of the walking KB OH Lunge. Keep the Arm locked out and core tight!

The KB Snatch numbers drop each set, but the Walking OH Lunge distance stays the same each round.

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

 

Banded OH stretch – 1 min per side

20210923

Warmup:

500M Row

30’ Duck Walk

30’ Crab walk

30’ Spider-Man Lunge

30’ Heel2Toe

10 Cobra to Downward Dog

On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Kipping Knee Raise, Toes2Bar

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

4@65%,

4@70%,

3@75%

+ 1 Jerk at the end of ea set.

%s Based off 12Aug 1RM

 Sets start every 4 min

Video courtesy of Catalyst Athletics. Our third run of our Clean Complex this cycle.  The %s stay the same as last time, but we will up the reps for each set.  Therefore, each set will be 4 min instead of 3.  Work on dropping even FASTER under the bar each rep.

WOD:

AMRAP 16:

5 Toe2Bars

250M Row

5 Handstand Push Ups

 

Goal, 7+ Rounds

A row distance that you can give a mini sprint to sandwiched with sprint-number reps for two gymnastic moves. The goal should be unbroken on both the Toe2Bar and HSPUs, and then keep the row fast!  7+ rounds should be very doable.

Scaling Options:

T2B -> Kipping knee Raise -> Laying Toe2Bar -> V-Ups

Row -> 200M Run

HSPUs -> Pike Push Up off box -> Pike Push Up off floor -> Seated DB press

Cool Down:

Cobra Pose – 2 Min

 

Thread the Needle hold – 1 Min per side

20210922

Warmup:

50 Single Unders

8 Box Step overs

10 Squat2Stands

10 Twisting Lunge

25 High Jump Single Unders

5 Inchworms

10 Alt Toe Touch (feet wide)

5 Box Jumps

20 Double Unders or 3 attempts

WOD:

5 Rounds For Reps:

1:00 Max Double Unders

1:00 Max Wall Balls (20/14#)

1:00 Max Box Jump Overs (24/20”)

1:00 Rest

– No extra time to transition between movements

Score = total reps. 

Video courtesy of CrossFit Inguz.  Some good techniques for Box Jump overs.

This WOD will function like “Fight Gone Bad” where there will be no break between one minute of work to the next.  That said, would suggest by about 10 seconds left in a given minute of work, start moving to the next movement so you can start that next movement right at the top of the following minute.  Score = total reps.  And yes, you read it correctly, there is no scale for Dubs.  If you do not have dubs, you get a minute to practice.

Scaling Options:

DUs -> No scale

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

Box height -> 20/16 -> as needed

Cool Down:

3 SETS

1:00 Pigeon Pose on box / Side

 

1:00 Standing Hamstring Stretch on box*/ Side

Video courtesy of The HAM Plan

20210921

Warmup:

10 Spider-Man lunges

8 Squat2Stands

8 Thoracic High Fives

8 Inchworms

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press – see video below courtesy of CrossFit HQ

Super Squat Hip Sequence- see second video below, courtesy of Mobility WOD

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

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Third session of Overhead Squat this cycle.  As mentioned before, the stronger we become in this movement, the easier it will be to successfully catch the bar in a Snatch.  Tight core, active shoulders and feet flat! The working sets go back up to 5, but reps drop to 3, so plan on going heavier per set than you did the 3X5 week

WOD:

“Cerulean”

Every 3 Min for 5 rounds:

15 OHS (115/80)

Max unbroken pull ups in remaining time

Rest 1 min

(So, work time is 2 min per round)

So, the way each set works is, you have 2 minutes to get through the Overhead Squats and then get as many unbroken pull ups.  Once you drop off the pull up bar, that set is don.  You will then rest until those 2 minutes is up.  There will also be a 1-minute break between rounds.  The way this works, the OHS should take close to a minute or less. That gives you a minute to put together the biggest set of unbroken pull ups.  My suggestion, get the OHS done, rest until the clock hits 1:00, then decide if you are ready for a set of pull ups.  If not fully ready, rest another 10-20 seconds.  Even if you can put 10-20 pull ups together unbroken, that will only take about 30 seconds, so make sure you are recovered enough from the OHS to make the set count. And when doing the pull ups, go all out since you have the guaranteed minute break coming up.  Score = lowest set of unbroken pull ups.

Scaling Options:

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

Pull ups -> Buddha pull up -> ring row -> table row

Cool Down:

3 SETS

:30 Foam Roll Lower Back

:30 Seated Torso Twist / Side

Video courtesy of the HAM Plan

20210920

Warmup:

Jog 30’ and back x4

High Knees 30’ & back

Butt kickers 30’ & back

Side shuffle 30’ & back

Inchworm 30’

Bear crawl 30’ & back

10 Over & Backs

WOD:

6 Rounds:

400M Run

250M Ski Erg

Time cap – 30 Min

Video courtesy of Invictus Fitness.  Want to be more efficient in the Ski Erg?  Watch the video.

Your goal today is constant movement.  Try to go from running, right into the ski erg, right into the run, right into the ski erg, and so on, and so on….

Scaling Options:

Run -> 500M Row

Ski Erg -> Banded Lat Press Downs 25 per set

Video courtesy of Train FTW

Cool Down:

Banded lat stretch – 1 Min per side

 

Pigeon Pose – 1 Min per side

20210917

Warmup:

30 Jumping Jacks

10 Iron Cross

5 Back Roll to V-Sit

10 Scorpion Stretch

10 Kneeling Lat Stretch

10 Squat2Stand

10 Kickers per side

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.  Then, 30 sec handstand hold, shake out arms and do 2 wall walks

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength. Third time tacking Deadlifts this cycle.  Since we drop to 3 reps per set, aim to go even heavier today than either time you hit Deads in this cycle.

WOD:

Every 3 Min for 18 Min:

2 Wall Walks

10 Pull Ups

After the hard week, today’s WOD will focus on movement efficiency.

Video courtesy of Reebok ONE CrossFit. For the Wall Walks, goal is to have your chest touching the wall at the top of each rep, and walk the hands back down to a pushup position (don’t just fall off the wall). For the pull ups, work on stringing the highest number together that you can.  If 10 is pretty easy for you, move up to Chest2Bar or go 5 bar muscle ups per round.

Scaling Options:

Wall Walks -> 1 wall walk per round -> Up as high on the wall as you can get and 20 sec hold -> 10 Shoulder taps in plank

Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

1:00 Foam Roll Quads per side

2:00 Foam Roll Lower Back

1:00 Foam Roll Calves per side

20210916

Warmup:

Grab light/med KB

10 Cal Row

10 Iron Cross

10 Kneeling Lat Stretch

10 Bow to Bend

50’ suitcase carry l-hand

50’ suitcase carry r-hand

10 Quadruped Thoracic stretch – see video below, courtesy of Functional Bodybuilding

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

WOD:

40/30/20/10/20/30/40*:

Cals on Bike

*100M Dual KB Farmer Walk (70/53) after every round

Video courtesy of ShapeFit. Not gonna lie, this one is a bit of a grinder.  The row will push you, and the Farmer’s walk will make trying to catch your breath pretty darn tough, but stay focused and keep moving forward to get through this.

Scaling Options:

If no bike available, go rower or ski erg, or go 600/400/300/200/300/400/600 M running

KB weight -> 53/35 -> as needed

Cool Down:

2 SETS

1:00 Banded Hamstring Stretch per Side

20210915

Warmup:

Jog 30’ and back x 3

8 Twisting Push Ups

Spider-Man Lunge 30’

10 Pushup2 Downward Dog

10 Hollow Rocks

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Knee Raise, StrictToe2Bar

Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk

Prior to WOD 3 bench press warmup sets, increase weight each time

S/S/S:

Push Jerk

5X3

Increase weight ea set

Video courtesy of CrossFit HQ. Third time hitting the Push Jerk this cycle.  The better we become at these, the easier the finish for the Clean & Jerk becomes.!  Reps drop to 3 per round, so plan on going even heavier than the 3X5 week.

WOD:

15 Min AMRAP:

5 Strict Toes-to-Bar

10 Bench Press (bodyweight)

15 GHD Sit-ups

The focus on this AMRAP should be more on good form that hitting the highest number of rounds/reps possible.

Video courtesy of Functional Bodybuilding. With the strict Toe2Bars, the focus is hollowing out your core, and controlling your hips in both the up and down movement.

In the Bench, goal is not bouncing the weight off your chest.  Control each rep, but if you feel like you are getting close to failure, rack the weight, shake out, compose yourself and then get back at it.

Video courtesy of Rogue Fitness. GHDs should have a similar focus as the T2B.  Core control and an added “Fire” of the legs as you come up.

Scaling Options:

Run -> 500M Row

Strict T2B -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Bench weight -> ¾ body weight, ½ bodyweight -> as needed

GHD -> GHs sit up to flexibility limit ->ab mat sit ups

Cool Down:

3 SETS

:30 Scorpion Stretch Hold per Side

1:00 Cobra Pose