20210421

Warmup:

10 Cal Assault Bike

10 KB Deadlifts

10 KB Russian Swings

10 Spider-Man Lunge

10 Pushup2Downward Dog

5 Cobra 2 Hip Snap – See video below, courtesy of Invictus Training

5 Burpees

On Rig: On a pull up bar, complete five reps of: Scap Pull Ups, Kip Swings,  Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

AMRAP 15:

15 Russian KB Swings (70/53)

15 Burpees

Rest 2:00

AMRAP 10:

12 Pull Ups

12 Cal Assault Bike

Nothing says “Great Wednesday” better than double AMRAPs!!!  With the break between the two, the goal should be to give max effort in both AMRAPs.  That said, remember all-out means keep a pace where you can continue to move the whole time, and increase speed as the WOD goes on.  Score each AMRAP separately.

Scaling Options:

KB weight -> 53/35 -> 35/25 -> as needed

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

If no assault bike, row for those cals or 200M running sprint

Cool Down:

Roll out T-Spine – 30 passes

 

Roll out pec/shoulder tie-in – 10 passes per side

20210420

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 Huggers

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

Barbell warm up:

With an empty bar, perform 2 sets of 5 of Floor Press

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  CrossFit Football Seminar instructor Tex McQuilkin instructs participants on the heavy, horizontal press. Our pressing Movement for this cycle will be the Floor Press.  This is a good alternative for a heavy horizontal press if there is either no benches in the gym, or they’re all taken.  It is best of you can pair up with someone on this so you have a spotter, but if you don’t it’s okay as well.  You can set the hooks on a squat rack upper low to have the bar in place.  Things to remember.  5 points of contact with the floor: Feet (2), hips, shoulder blades, and head.  And maintain tension on the bar throughout.  Relaxing at the bottom will actually put your elbows in a bad spot.  And SLOWLY lower the bar down each rep.  Don’t slam your elbows to the ground

WOD:

For Time:

800 M Run

60 Double Unders

40 Push Ups

20 Toe2 Bar

400 M Run

60 Double Unders

40 Push Ups

20 Toe2Bar

Little mini-chipper to finish out your Tuesday.  Keep a good, constant pace on the run and Dubs so you can attack the Push Ups and Toe2Bars!

Scaling Options:

Run -> 1000M and 500M row, respectively

DUs -> 2X SUs

Push Ups -> off bench

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Cool Down:

Banded Shoulder Stretch* – 2 Min

Video courtesy of Train FTW.

 

Calf Stretch on Rig – 1 Min per side

20210419

So often we get too caught up in making sure we’re using a wide variety of equipment in a WOD.  Sometimes it just makes sense to keep it simple.  Today, the only thing you need is a plate and some space on the floor (preferably a 40’ section).

Warmup:

Grab plate (15/10)

2 Rounds:

10 Plate Ground to OH

10 Plate around the worlds per side

10 Squats w/plate out front

10 Plate OH Walking lunges

5 Burpee to Plate

WOD:

5 Rounds:

40′ Plate Suitcase Carry R-Hand (45/25)

40′ Plate Suitcase Carry L-Hand

30 Plate Ground to Overhead

20 Alt. Lunges with plate*

10 Burpee to Plate

 

*Bear Hug plate to hold

Videos courtesy of Train FTW and martystrength.com, respectively.  Demos for Plate Groudn toOH and our Plate Suitcase Carry.    With the plate suitcase carry, you will pinch the top of the plate, rather than grabbing it in the middle.  Still keep the hips level when doing the walk.  Don’t lean to one side or the other

Scaling Options:

Plate weight -> 25/15 -> as needed

Cool Down:

Barbell rollout on forearm – 1 Min per side

 

Spider-Man Lunge hold w/foot elevated on plate – 1 Min per side

20210416

Warmup:

Jog 30’ and back x3

Butt kickers 30’ and back

High Knees 30’ and back

Side shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

50 Single unders

25 high-jump Single Unders

25 Double Unders

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

2X5 empty bar back squat

S/S/S:

Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our Squat for this cycle will be good ol’ fashioned Back Squats.  The classics always do the trick!  Focus on good form, staying stable throughout the movement, and getting the hips below the knees at the bottom.  Try NOT looking at the ground when doing the Squat.  Couple of reasons.  First, the ground isn’t going anywhere, so stop looking at it.  When you look down, the body follows the eyes.  If you are in a forward leaning position, your knees and low back will suffer.  Second, we want to mimic the catch position for a Clean or a Snatch, with torso upright at the bottom of the squat.  If we go for a heavy Clean or Snatch and we’re leaning forward, we either will lose the lift or run the risk of injuring ourselves

WOD:

3 Rounds:

400M Run

500M Row

100 Double Unders

Cardio, cardio, cardio!  Just. Keep. Moving.  Maintain a good pace in each movement.  If you rest at all, do it when moving from one movement to the next

Scaling Options:

DUs -> 200 SUs per round

Cool Down:

Pigeon Pose – 2 Min per side

 

Cal Stretch on rig – 1 Min per side

20210415

Warmup:

200M Jog

Walking Lunge 30’

Inchworm 30’

Side Lunge 30’

Heel2Toe 30’

10 Twisting Push Ups

DB Warmup: Grab one light DB and perform 5 reps of: Single Arm DB Deadlift per side, Single Arm High Pull per side, Single Arm Front Squat per side, Single Arm Snatch per side

WOD:

50-40-30-20-10:

DB Front Squats (50/35)

Hand Release Push Ups

Alt DB Snatch (50/35)

30 Min Time Cap

Words to remember today: Manageable Chunks.  The first few rounds of this WOD have a high number of reps.  The last thing you want to do is hit muscle failure early in the WOD.  Try to take quick breaks prior to hitting muscle failure in any of the movements.  This will allow you to get right back in their much faster.

Scaling Options:

DB Weight -> 35/25

Push Ups -> off bench

Cool Down:

Doorway Stretch – 1 Min per side

 

Couch Stretch – 1 Min per side

20210414

Warmup:

10 Cal Row

10 Cherry Pickers

10 Bow2Bends

10 Pushup2Downward Dog

5 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness)

5 Burpees

10 PVC Pass Thrus

10 PVC Around the worlds

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Snatch grip Deadlifts, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Snatch, Hang Power Snatch, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength. Our pulling motion for this cycle will be the Snatch Grip Deadlift.  Not only will this get you stronger on the first pull of your Snatch, but will do wonders on building a strong upper back (which will lead to better stability at the end of a Snatch).  Do NOT make these reps touch & go.  Reset the hips and torso every rep.

WOD:

EMOM 15:

Min 1 – 12/10 Cal Row

Min 2 – 3 Hang Power Snatch (Climbing)

Min 3 – 10 Bar Facing Burpees

On the Hang Power Snatch, would suggest starting around 40-50% of your Snatch 1RM and build from there.  The goal is to make the rep count in each minute.  No failures!

Scaling Options:

If no rower – Sumo Deadlift High Pull (95/65)– 1 rep per cal

Cool Down:

Barbell rollout on forearm – 1 Min per side

 

Iron Cross hold – 1 Min per side

20210413

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 Huggers

10 KB Deadlifts

10 Russian Swings

5 Am KB Swings

DB Warmup: With a pair of light DBs, perform: 5 DB deadlifts, 5 Push Ups on DB, 5 DB Power Clean & Jerks, 5 DB Double Snatch, 5 Devil’s Press

WOD:

25 Min AMRAP:

200M Run

25 Am Kettlebell Swings (53/35)

50 Double Unders

10 Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.  Some great tips on Devil’s Press Efficiency. Good mix of Cardio and Weights today!  Remember, this WOD is 25 minutes, so keep a pace that will allow you to move the whole time.  Nothing worse than being 5 minutes in to a 25 minute workout and gasping for air.

Scaling Options:

Run -> 250M Row

KB weight -> 35/25

DUs -> 100 SUs per round

DB weight -> 35/25

Cool Down:

Roll out back – 30 passes

 

Calf Stretch – 30 sec per side

20210412

Pic courtesy of Vector Shock.  Today we start our new Strength Cycle!!!

Warmup:

200M Run

10 Box step ups

10 Samson Stretch

10 Squat2Stands

5 Box Jumps

10 Kneeling Lat Stretch

3 Wall Walks

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Power Clean + Hang Squat Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Video courtesy of Johnathan Miller.  We kick it off with our Clean Complex.  For this cycle, our complex will consist of one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean to equal 1 Rep.  The goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  In the Hang Squat Clean, i you find yourself still catching the bar high and then riding it down, drop your %s to where you can get to the bottom of the squat FAST!

WOD:

AMRAP 3:

10 Pull Ups

15 Ab Mat Sit Ups

Max Reps – Box Jumps (24/20)

1 Min Rest

AMRAP 3:

10 Toe2Bar

12 Burpees

Max Reps – Box Jumps (24/20)

1 Min Rest

 

AMRAP 3:

10 HSPUs

15 Jumping Air Squats

Max Reps – Box Jumps (24/20)

 

Score = Total Box Jumps

Lots of Gymnastics work today.  So, for each AMRAP, complete the buy-in (the first two movements), then the remaining time is all Box jumps.  The score at the end of the WOD is total Box Jumps.

 

Scaling Options:

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

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

Box Height -> 20/16

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Pigeon Pose on box – 1 Min per side

20210409

Warmup:

200M Run

10 Box step ups

10 Samson Stretch

10 Squat2Stands

5 Box Jumps

10 Kneeling Lat Stretch

6 Box jump Overs

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping Pull Ups

Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat (2 sec pause at bottom), Kang Squat

S/S/S:

2-Sec Pause Back Squat

5X5

Increase weight ea set

Compare to 12 Feb

Video courtesy of Catalyst Athletics.  Our re-test week concludes with our 5X5 for the 2-second paused Back Squats!  I know those two seconds can seem like an eternity, but don’t give up!.  Remain tight!  Tight core, torso in a good, straight position, legs tensed and ready to explode!

WOD:

12 Min AMRAP:

10 Box Jump Overs (24/20)

15 Pull Ups

200 M Run

Find the pace that allows you to keep moving the whole 12 minutes!  If 15 Pull Ups per round is more than you can do unbroken, find manageable chunks and drop down before you hit failure.  Avoiding failure will allow you to recover enough to jump back on the pull up bar faster.

Scaling Options:

Box height -> 20/26 -> as needed

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

Cool Down:

Pigeon Pose on Box – 2 Min per leg

 

OH stretch on box – 2 Min

Video courtesy of Train FTW.

20210408

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Burgener Warmup –  (See videos below, courtesy of CrossFit Weightlifting Seminar Staff)

     

Two angles of Sage Mertz hitting the Burgener WU

C&J w/u (before C&J): Prior to Clean & Jerk, 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, squat clean from knee, press, push press, push jerk      

 

 

WOD:

20 Min to est 1RM Snatch

 

20 Min to est 1RM Clean & Jerk

Compare to 4 Feb

Video courtesy of Weightlifting SAVAGE.  Get HYPED!!! Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! The complexes we did this cycle should allow you to handle some heavy weight under tension. MOVE SOME WEIGHT!!!       

 

 

Cool Down:

Oly Wall Stretch* – 2 min

 

Banded OH stretch – 2 min per side