S/S/S:

Clean Pulls

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our second time hitting Clean Pulls this cycle.  The sets drop to 3, so goal is to go heavier than the 5X5 week.  Again, we’re using this to help strengthen our first pull in our cleans.  Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.

WOD:

For Time:

400M Run

50 Ab-Mat Sit Ups

25 Pull Ups (Chin Above)

30 GHD Sit Ups

15 Chest2Bar Pull Ups

1 Min L-Sit*

5 Muscle Ups (Ring or Bar)

1 Min L-Sit*

15 Chest2Bar Pull Ups

30 GHD Sit Ups

25 Pull Ups (Chin Above)

50 Ab-Mat Sit Ups

400M Run

*(total hold time, stop count every time you break)

Video courtesy of CrossFit HQ.  For the L-Sit, use either paralletes or stacked plates.  Any time you drop, pause your count on the minute hold.  You finish once you have accumulated a minute of holding.

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe

Ab mat Sit Ups -> feet anchored

GHD -> Ab mat sit up

C2B pull ups -> Chin Above

L-Sit -> Knees bent -> butt on ground with feet off the ground

Muscle Ups -> Jumping Muscle Ups -> Burpee to Chest2Bar Pull Up** -> Burpee to jumping pull up

Video courtesy of Functional Bodybuilding.  Demo of the Burpee to Chest2Bar Pull Up

Cool Down:

Cobra pose – 2 min

Leg Bleeds – 2 min

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting our Snatch complex for our cycle.  Percentages go up, so stay tight through the complex.  To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch.  Be careful when setting the bar on your back for the Snatch Balance.  Don’t knock yourself in the head or land right on the neck.  The bar should land between your traps. The hardest part for most folks will be the Snatch Balance.  Remember, dip, then VIOLENTLY extend the hips.  As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat.  The goal is to be at the bottom of the squat right as the arms lock out.  This movement is a great tool to help with timing your squat snatch.

WOD:

EMOM for 16 Min:

Odd – 12/9 Cal Row

Even – 5 Push Press, 3 Push Jerk (135/95)

The barbell comes from the ground, so clean it up, perform 5 push press and 3 push jerks before you put it down.  If you are not able to make it through all the reps without dropping it, simply pick it back up and finish.  This is a good time to practice using stretch/reflex for the multiple reps, but don’t let your back or shoulders round forward.  Keep the core tight throughout!

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

Cool Down:

Thread the Needle hold – 1 min per side

Video courtesy of Group HIIT.  Quick demo of Thread the Needle pose.

Roll out back

S/S/S:

Power Snatch + OHS + Snatch Balance + Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based on 3 Oct 1RM

Video courtesy of Body By Brando.  Second time hitting our Snatch complex for our cycle.  Percentages go up, so stay tight through the complex.  To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch.  Be careful when setting the bar on your back for the Snatch Balance.  Don’t knock yourself in the head or land right on the neck.  The bar should land between your traps. The hardest part for most folks will be the Snatch Balance.  Remember, dip, then VIOLENTLY extend the hips.  As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat.  The goal is to be at the bottom of the squat right as the arms lock out.  This movement is a great tool to help with timing your squat snatch

WOD:

5 Rounds:

6 Handstand Push-ups

9 Box Jump Overs (24/20)

30 Double Unders

13 Min Time Cap

Can you make it before the Time cap?  Remember, with Box jump overs, you don’t have to open the hips at the top.  Just get over the box as quickly as you can.

Scaling Options:

HSPUs -> Pike Push Ups* -> Hand Release Push Up

Video courtesy of Norcal CrossFit.  Quick demo on Pike Push ups

Box Height -> 20/16 -> As needed

Double Unders -> 60 Single Unders per round

Cool Down:

Banded Bully Stretch* – 1 min per side

Video courtesy of Self Holistic Health

Calf Stretch on Rig – 1 min per side

Pic courtesy of Team RWB.

WOD:

“Armistice Partner WOD”

Teams of 2

22 Min AMRAP:

11 Power Cleans (135/95)

11 Burpee Over Bar

19 Toe2Bar

18 Wall Balls (20/14)

One partner working at a time.  Reps split however needed

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 Power Cleans and 11 Burpees Over The Bar represent the 11th month, 11th day and 11th hour while the 19 Toe2Bars and 18 Wall Balls represent the year 1918, Armistice Day.

WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. This is coordinated through Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.

For more info on Team RWB, click the pic above.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Video courtesy of CrossFit Seven Cities.  Demo of laying Toe2Bar

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

Cool Down:

Childs pose – 2 min

Pigeon Pose – 2 Min per side

Pic courtesy of Sebastian Daily.  The Combat Fitness Tent will be closed Monday in observation of Veterans Day.  We apologize for any inconvenience.  BUT, be ready for a Veterans Day-themed partner WOD tomorrow!

HERE WE GO FOLKS!!! LAST WEEK OF THE 2020 CROSSFIT OPEN!!!

Video and pics courtesy of the CrossFit Games website.

“20.5”

WOD:

For Time, Partitioned Any Way:

40 (Ring) Muscle-Ups

80-Cal. Row

120 Wall-Ball Shots (20/14)

20 Minute Time Cap

Scaled Version

For Time, Partitioned Any Way:

40 Chin-Above Pull Ups

80-Cal. Row

120 Wall-Ball Shots (14/10)

20 Minute Time Cap

Scaling Options:

Movements can be further scaled as needed.  See a coach for suggestions

NOTES:
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

TIEBREAK:
This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their final score. Note the time when the athlete completes 80 calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed the rowing and wall balls. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.

MOVEMENT STANDARDS:

MUSCLE-UP

• Begin hanging from the rings, with arms fully extended and feet off the ground.
• If performing consecutive kipping muscle-ups, a change of direction below the rings is required.
• The rep is credited when the elbows are fully locked out in the support position.
• Must pass through some portion of a dip before reaching lockout.
• Kipping is allowed, but swings or rolls to support are not permitted.
• No part of the foot may rise above the rings during the kip

ROW

• The monitor on the rower must be set to zero calories at the beginning of each row. Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets.
• When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.
• If working up to the 20-minute mark, credit will be earned for the calories displayed when the clock reaches 20minutes (There will be no credit for rollover calories after the time cap).

WALL-BALL SHOT

• The medicine ball must be in the support position in front of the body at the start of each rep.
• Squat until the hip crease is below the knee.
• Squat cleaning is allowed as long as the ball starts on the ground
• The rep is credited when the center of the ball hits the target at or above the specified height. •If the ball hits low or does not hit the wall, it is a “no rep.”
• If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

CHIN-OVER-BAR PULL-UP (SCALED ONLY)

• Scaled athletes perform chin-over-bar pull-ups instead of muscle-ups.
• At the start of each rep, arms must be fully extended, with feet off the ground.
• Any style of pull-up or grip is permitted as long as the requirements are met.
• The rep is credited when the chin breaks the horizontal plane of the bar.
• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

For a full list of movement standards and other division standards as well as a score sheet, click here

Cool Down:

Leg Bleeds – 2to 3 min

Thread The Needle hold – 2 min per side

Puppy Dog Pose – 2 min

S/S/S:

Bench Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our pushing movement for this cycle is Bench Press.  Remember to keep your shoulder blades glued to the bench throughout the lift.  The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury.  We want you strong, not hurt.  Increase weight each set.  The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure.  Choose wisely.

WOD:

42-30-18:

Push Up to Renegade Row (35/25)

*30 Power Snatch (75/55) after each set of Push Up to Renegade Row

Video courtesy of John Garey TV.  For the Push Up to Renegade Row, Begin in a plank on top of your dumbbells.  Drop down into a Push Up.  Once you lock out from the push up, perform a DB row with your left arm.  Keep your core tight to stay stable.  Bring the DB back to the ground.  That’s one rep. Go down into another push up.  When you lock out from the push up, begin a row with your right arm.  Bring the DB back to the ground.  That’s rep # 2.  Continue to alternate which arm performs the row throughout. So, for the set of 42, 21 of those finish with a row using the left arm and 21 finish with a row using the right.

Scaling Options:

DB weight -> 25/15 -> As needed

Bar weight -> 65/45 -> As needed (should be able to do 15 in a row)

Cool Down:

Doorway Stretch – 2 min per side

Banded bicep stretch – 2 min per side

Video courtesy of Project Lift.  Demo of the banded bicep stretch.

WOD:

AMRAP 25:

25 Cal Assault Bike

25 Kettlebell Alternating Reverse Lunges (53/35)

25 Box Jumps (24/20)

25 Kettlebell Swings (53/35)

25 Double Unders

Video courtesy of Sgt K Fitness.  :   For the KB Alternating Reverse Lunge, hold the KB in a Goblet position and perform the reverse in-place lunge.  Alternate feet each rep.  Since the set ends on an odd number, just begin with the other leg on the next set.

Scaling Options:

KB weight -> 35/25 -> As needed

DUs -> 50 Single Unders per round

Cool Down:

Leg bleeds – 2 to 3 min

Pigeon pose on box – 2 min per side

S/S/S:

Power Clean + Squat Clean + Hang Squat Clean + Front Squat

3@60%

3@65%

2@70%

+ 1 Jerk at the end of each SET.

Sets start every 3 min

%s Based on 3 Oct 1RM

Video courtesy of Adal Zurita.  One rep in our Clean Complex in this cycle will consist of: 1 Power Clean, followed by 1 Squat Clean, followed by a Hang Squat Clean, finished with a Front Squat.  At the end of each set, perform 1 Jerk after the Front Squat.  Remember, this jerk is done at the end of each SET, not end of each REP.  During the cycle, the goal is to hold onto the bar through the whole complex. Once you finish the Power Clean, bring the bar to the ground.  From there, without letting go of the bar, reset your back and feet and make sure you are in the right position to go into a Squat Clean.  Once you finish the Squat Clean, bring the bar to the hang, don’t let it go to the ground.  From here, take a breath, and then complete a Hang Squat Clean.  Once you stand up all the way after the Hang Squat Clean, complete one final Front Squat.  You can put the bar down between reps.

WOD:

Alternating On the Minute x 14 (7 Rounds):

Odd – 16/11 Calorie Row

Even – 1 Minute Max Clean & Jerk (95/65)

Score is lowest number of Clean & Jerks

When you finish your row, any time left over prior to the end of the minute is rest.  Once the next minute starts, begin hitting the Clean & Jerks.  Get as many as possible in that minute, but be mindful of the clock, because once that minute is up, you need to hop back on your rower to begin that next row.

Scaling Options:

Bar weight -> 75-55 -> As needed (135/95 for Elite)

Cool Down:

Couch Stretch – 2 min per side

Banded OH stretch – 2 min per side

Pic courtesy of BOXROX.

For the last announcement of the 2020 Open, previous CrossFit Games podium finishers Annie Thorisdottir and Patrick Vellner will go head to head at the Reebok HQ in Boston.

The live announcement of 20.5 is scheduled for November 7 at 5pm (Pacific Time, 6pm our time) and will be presented by Reebok and the opening Sanctional of the 2019-2020 season, CrossFit Filthy 150.

Annie Thorisdottir is a five-times podium finisher at the CrossFit Games and has been crowned Fittest Woman on Earth twice. Annie finished last year’s Open ranked 2nd worldwide.

Patrick Vellner is a three-times CrossFit Games podium finisher, including the title Second Fittest Man on Earth in 2018.  Click on the above pic to go to the Games home page.

WOD:

4 Rounds:

70 Jumping Jacks

60 Mountain Climbers

50 Ab Mat Sit Ups

40 Squat Jumps

30 Ring or Stationary Dips

20 Burpees

10 Pull Ups

Video courtesy of Paradiso CrossFit.  With the Jump Squats, not caring how high you jump, rather that you get crease of the hip below the knee at the bottom of the squat, then extend the hips at the top as you jump, and jump high enough for air to pass under your feet.

Scaling Options:

Ab mat sit ups -> Feet anchored

Squat Jumps -> Air Squats

Dips -> Dips off a box or bench

Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe.  Demo of Buddha Pull Ups

Cool Down:

Banded Tricep Stretch – 2 min per side

Cobra pose – 2 min