Warmup:

10 Kickers per side

10 Bow2Bends

10 Squat2Stands

10 Alt Toe Touch

10 Box Step ups

10 Twisting Push ups

10 KB deadlifts

8 KB Russian Swings

6 Am KB Swings

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength.  Our pulling movement for the cycle will be good ol’ fashioned Deadlifts!!!  Nothing builds a strong back ad posterior chain like these!  Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.  For set-up procedures, watch this vid…

WOD:

AMRAP 15:

12 Hand Release Pushups

15 Box Jumps (24″/20″)

18 American KB Swings (53/35)

These movements will allow for you to start at a blistering pace, but fight to maintain that pace late in the WOD as well!

Scaling Options:

Push Ups -> up motion on knees

Bow height -> 20/16 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Iron Cross hold – 1 Min per side

Pigeon Pose on box – 2 Min per side

Warmup:

Grab light DBs and rope

3 Rounds:

30 Single Unders

5 Push Ups on DBs

10 DB deadlifts

5 Kip Swings

Then…

Calf Stretch on rig – 30 sec per side

5 Cobra to Hip Snap on DBs*

Video courtesy of Invictus Fitness.  The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee.  This is more effective than doing a push up and then jumping.  Use the quick SNAP of the hips to get your feet under you quick. The only change here is, you will have a DB in each hand.

WOD:

EMOM x 28 MIN:

Minute 1 – 8 Devils Press (50/35)

Minute 2 – 50 Double Unders

Minute 3 – 12 Kipping Pull-ups or 8 Strict Pull-up

Minute 4 – Rest

Video courtesy of CrossFit Capitol Hill.  Some efficiency tips for Devils Press.  The more efficient you are with each movement, the quicker you will finish each minute.  That means more rest.  The goal should be, perfect, crisp movements each minute.

Scaling Options:

DB weight -> 35/25 -> as needed

DUs -> 50 Penguin Hops -> 100 Single Unders -> 100 bunny hops

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

Cool Down:

Calf Stretch on rig – 1 Min per side

Lat Stretch on Rig – 1 Min Per side

Video courtesy of Harbor Park CrossFit

Warmup:

200M Jog

Bear Crawl 30’ and back

Inchworm 30’

Side Lunge 30’

Heel2 Toe 30’

10 Cal Row

10 Huggers

10 Over & Back

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee,  Power Snatch from mid shin

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Start of a new Strength Cycle!  For our Snatch variation this cycle, we’ll tackle a Power Snatch complex. As seen in the video, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep.  With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel.  This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position.  Still ensure your arms are locked out when you catch the weight.

WOD:

4 Rounds For Time:

400m Run

25/20 Cal Row*

40 Walking Lunges

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

Key to this is just embrace the grind.  Keep a good pace on every piece, and take as little as rest as possible between movements

Scaling Options:

Run -> 500M Row -> 2 Min Cardio

If doing SDHP, bar weight -> 75/55 -> as needed

Walking Lunge -> Air Squats

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Leg Bleeds – 3 Min

Quite often I get asked “Why do we care about sets of 5 for test and re-test?”

The answer can be found in the following clip (courtesy of Starting Strength)

Warmup:

200M jog

10 Box Step ups

10 Sit ups

10 V-Ups

8 Box jumps

10 Kneeling Lat Stretch

3 Wall Walks

Pull Up warmup: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 3-5 Strict Pull Ups, 5 kipping pull ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

1 min Shoulder Stretch on box

Video courtesy of Train FTW.  Demo of the shoulder stretch on box.  This will be the same stretch in today’s cool down.

S/S/S:

3 Sets:

:20 Hollow Hold

:20 Hollow Rock

:20 V-Ups

-1:00 Rest between sets

WOD:

EMOM for 18:

Min 1 – 10* Pull Ups

Min 2 – 10* Handstand Push Ups

Min 3 – 10* Box Jumps (24/20)

*Add 2 Rep every time you come back to a movement (so, set 2 would be 12 reps per movement, set 3 would be 14, etc..If you hit failure, go back down to 10 per movement)

So, the way this will work is, minutes 1-3, do 10 reps per movement.  Minutes 4-6, do 12 reps per movement. Minutes 7-9, do 14 reps per movement.  Minutes 10-12, do 16 reps per movement.  Minutes 13-15, do 18 reps per movement. Finally, minutes 16-18, do 20 reps per movement.  It WILL get spicy, but this is manageable.  If you get to a minute where you fail, go back down to 10 per minute and stay there.

Scaling options:

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

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

Box Height -> 20/16 -> As needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Shoulder Stretch on box – 2X 1 Min, take 20 sec rest between sets

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Double Unders or 5 attempts

With single DB, perform:

5 Deadlifts per side

5 High Pulls per side

5 Push Press per side

6 Alt DB Snatch

5 Floor press per side

S/S/S:

DB Floor Press

15 Min to get 5 Sets of 8-10 reps*

Build in weight

*Superset with 15 Dips ea set (can be ring, or bar, or bench)

Video courtesy of The Power Athlete.  A little Floor Press work to get the chest, shoulders, and triceps going.

WOD:

4 Rounds for Time:

10 Right Arm DB Snatch (50/35)

30 Double Unders

10 Left Arm DB Snatch (50/35)

30 Double Unders

Scaling options:

DB weight -> 35/25-> As needed

DUs -> 30 Penguin Hops -> 75 Single Unders

Video courtesy of WOD Prep.  Demo of Penguin Hops.

Cool Down:

Calf stretch on rig or wall – 2X1 Min each

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Warmup:

20 Cal Row

10 Alt Toe Touch

10 Kneeling Lat Stretch

10 Laying Superman to Hollow hold (see video below)

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

Barbell warmup: With an empty barbell, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbow, high hang muscle clean, high hang power clean, hang power clean (above knee)

If doing Sumo Deadlift High Pull in the WOD, SDHP warmup: If doing Sumo Deadlift High Pulls in the WOD, with an empty bar, and in sumo stance, and hands thumb-distance apart, perform 5 reps of: Sumo deadlift, high pulls, Sumo Deadlift High Pull

Video courtesy of Jeremy Happel.  Perform the following while laying on the floor, go from a superman hold to a hollow hold.

WOD:

Every 4:00 x 5 Sets:

15 Hang Power Cleans (95/65)

15/12 Cal Row*

15 Toes 2 Bar

*If no rower, Sumo Deadlift High Pull (95/65), 1 rep per Cal

Smart money would say to get through the work as quick as possible to get as much rest before the next round starts.

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling options:

Bar weight -> 75/55 -> As needed

T2B -> Kipping Knee Raises -> Laying T2B

Cool Down:

Barbell forearm roll out 1 Min per side

Video courtesy of 3rd Element Fitness

Cobra Pose – 2X1 Min

Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Thoracic High Fives

10 Huggers

10 Over & Backs

10 Pushup2downward dog

5 Cobra to hip snap*

10 in-place lunges

Video courtesy of Invictus Fitness.  The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee.  This is more effective than doing a push up and then jumping.  Use the quick SNAP of the hips to get your feet under you quick!

WOD:

“PAINSTORM XXIV”

For Time:

100 meter Run

50 Burpees

200 meter Run

100 Push-Ups

300 meter Run

150 Lunges

400 meter Run

200 Air Squats

300 meter Run

150 Lunges

200 meter Run

100 Push-Ups

100 meter Run

50 Burpees

*60 min time cap

This little bundle of joy showed up in the comments section of CrossFit.com in April of 2007.   The Painstorm WODs are a series of workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland. This one will tax you.  Keep the warmup short and get to work to try to beat the time cap.

Scaling options:

Cut all reps on movements in half.  Leave runs as is if you can run.

Run -> 125M row per 100m run

Cool Down:

Scorpion Hold – Feel in chest – 1 Min per side

Frog Stretch – 2 Min

Video courtesy of Strength Solutions.  Demo of the Frog Stretch.

Little de-load week following our recent strength cycle.  This doesn’t mean it will be an easy week.  Just breaking from the normal strength piece to re-charge!

Warmup:

Grab light KB and Med Ball

200M Jog

10 KB Deadlifts

10 Squat2Stands

10 Russian KB swings

10 Front Squats w/Med Ball

10 Push press to Wall Ball target

10 Wall Ball Shots

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, High Hang Power Snatch, Power Snatch from above Knee, Power Snatch from mid shin

WOD:

Triple AMRAP!!

AMRAP 5:

Max Wall Ball (20/14)

-Rest 2:00-

AMRAP 5:

Max Russian KB Swing (70/53)

-Rest 2:00-

AMRAP 5:

Max Power Snatch (135/95)

*Score each AMRAP separately

So, with three separate AMRAPs, you can go about this a couple different ways.  You can try to go unbroken as long as possible, catch your breath (might take a while) and go again.  Or, you can do a manageable chunk of reps, take a QUICK breather, then get back on the reps.  Keeping the rest short might work best over the full 5 min

Scaling options:

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

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

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

Cool Down:

Couch Stretch – 2 Min per side

Leg Bleeds – 3 Min

Warmup:

15 Cal Row

10 Cherry Pickers

10 Iron Cross

10 Scorpion

10 Pushup 2 Downward Dog

10 Huggers

10 Empty bar Sumo Stance & grip RDLs

If doing Sumo Deadlift High Pull in the WOD, SDHP warmup: With an empty bar in Sumo stance with hands thumb-distance apart, perform 5 reps of: Sumo RDL, Sumo Deadlift, Sumo Deadlift w/a fast hip opening, Sumo Deadlift high Pull

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 23Jul2020

Video courtesy of Rogue Fitness.  We conclude re-test week with 5X5 on Sumo Deadlift.  Today, looking for two good heavy singles.  Time to see if the last 9 weeks have paid off.  Things to remember:  1^st, wind up the hips in set up, 2^nd, make sure your back is flat and finally, the second the shins touch the bar, LIFT!!

WOD:

For Time:

Row for Cals*

20-18-16-14-12-10-8-6-4-2

*200M run after every round

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

Best suggestion I can give is attack each round on the rower and then use the run as recovery

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

Scaling Options:

If doing SDHP, bar weight -> 75/55 -> as needed

Cool Down:

Roll out lats – 30 passes per side

Back Roll to V-Sit x10 (slow and controlled)