Warmup:

Jog 30’ and back X3

Spider-man Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab walk 30’

Walking Kicks 30’

Side Lunge 30’

3 Wall Walks

Front Rack mobility 1 min per side

Video courtesy of Power Monkey Fitness

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our second attack on the Front Squat.  The stronger we get in Front Squats, the easier it is to catch heavy loads in the clean.  The goal of the 3X5 week is to go heavier than the 5X5 week with still having the last rep of every set should be a struggle.

WOD:

30-20-10:

Wall Ball Sit Ups (20/14)

Handstand Push Ups

Toe2Bar

Video courtesy of CrossFit Endurance.  Demo for Wall Ball Sit Ups.  Unless these three moves are in your wheelhouse, highly recommend you DON’T try to go unbroken in the set of 30 or set of 20.  Hit manageable chunks and keep the rest to a minimum.  Why manageable chunks?  You’ll recover faster from a chunk you know you can hit rather than hitting failure.  Hitting failure means you went beyond your limit and the body will take longer to be ready to go again

Scaling Options:

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

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

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Cool Down:

Cobra Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side

Warmup:

100M med ball jog

10 Pushup2downward dog

10 Spider-man Lunge

100M med ball jog

10 med ball squats

10 Alt Toe Touch

10 Arm circles going FWD

10 Arm circles going REV

10 Over & Backs

10 Huggers

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, BTN Push Press, Overhead Squats, Elbow rotations, Front Squat, Press, Push Press, Push Jerk

WOD:

AMRAP 6:

20 Overhead Squats (75/55)

200M Med Ball Run (20/14)

Max Reps Strict Press @75/55 in Time Remaining

-2 MIN Rest-

AMRAP 6:

20 Front Squats (95/65)

200M Med Ball Run (20/14)

Max Reps Push Press @95/65 in Time Remaining

-2 Min Rest-

AMRAP 6:

20 Back Squats (115/75)

200M Med Ball Run (20/14)

Max Reps Push Jerk @115/75 in Time Remaining

Score each AMRAP separately

Think of these as three separate WODs.  Each one will have a squat and med ball run buy-in.  After that, any time leftover is to jam through the press variation for as many reps as you can get.  Since there is a rest between each AMRAP, go for broke!  For the med ball run, feel free to carry the med ball any way you want.

Scaling Options:

Bar weight -> as needed, as long as there is an increase in weight each AMRAP

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

Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

 Frog Stretch – 2 Min

Video courtesy of Strength Solutions

Warmup:

15/12 Cal Row

10 Cherry Pickers

10 Bow2Bends

10 Pushup2downward dog

5 Cobra to Hip Snap

10 Iron Crosses

10 Scorpions

Barbell warmup:  With an empty bar and in Clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, high hang power clean, deadlifts, power clean from mid shin

S/S/S:

Deadlift

3X5

Increase weight ea set

Video courtesy of Starting Strength.  Our second go around of Deadlifts this cycle.  Sets go down to 3 working sets, so aim to go even heavier than the 5X5 week.  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 video.

WOD:

Every 3 Minutes x 6 Rounds:

12 Power Cleans (95/65)

6 Lateral Barbell Burpees

12/9 Cal Row*

6 Lateral Barbell Burpees

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

Video courtesy of WOD Star.  For the lateral barbell burpee, remember, you do not have to fully open the hips at the top of the burpee.  Just get over the bar ASAP!

Any time leftover per round is rest, so try to move quickly through to earn that rest.

Scaling Options:

Bar weight -> 75/55 -> as needed (Elite – 135/95)

If doing Sumo Deadlift High Pull, bar weight -> 75/55 -> as needed

Cool Down:

Roll out low back – 2 Min

Scorpion Pose hold – 1 Min per side

Warmup:

Grab rope

3 Rounds:

20 Single Unders

5 Sit Ups

5 Laying Leg Raises

5 Kip Swings

10 Double Unders or 3 attempts

Then…

Calf Stretch on rig – 30 sec per side

WOD:

For Time:

50 Double Unders, 50 V-ups, 400m Run/30 Pull Ups

40 Double Unders, 40 V-ups, 400m Run/30 Pull Ups

30 Double Unders, 30 V-ups, 400m Run/30 Pull Ups

20 Double Unders, 20 V-ups, 400m Run/30 Pull Ups

10 Double Unders, 10 V-ups, 400M Run/30 Pull Ups

Video courtesy of CrossFit HQ.  Quick demo for V-Ups.

This will get your heart rate up!  The first two pieces decrease each round, but the final two movements stay constant through the WOD.  That said, the goal should be to rip through the DUs and V-Ups as quick as you can, keep a good run pace through the 400, that way you are fresh for the Pull ups.

Scaling Options:

DUs -> same number, Penguin Hops -> 2X Single Unders

Run -> 500M Row -> 2 Min cardio

V-Ups -> Knees bent

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

Cool Down:

Calf Stretch on rig – 2 Min per side

Lat Stretch on Rig – 2 Min Per side

Video courtesy of Harbor Park CrossFit

Warmup:

Grab light pair of DBs:

200M jog

8 DB deadlifts

10 Air Squats

10 Thoracic High Fives

8 DB Front Squats

8 DB Push Press

5 Cobra to Hip Snap on DBs – See video below (courtesy of Invictus Fitness).  The only change here is, you will have a DB in each

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@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Second time on our Snatch variation this cycle, with a Power Snatch complex. Our %s go up, so keep a good grip on that bar!  As we did last time, 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:

AMRAP 15:

6   Devil’s Press (50/35)

8   DB Thrusters (50/35)

12 DB Reverse Lunges (50/35)

Sure, the reps on this one don’t sound bad, so I challenge you to try to hold on to the DBs all through one full round. So, that is the challenge, complete your 6 Devil’s Press, once you finish the last one, drop the DBs right to the shoulders and knock out your DB Thrusters.  Once you finish the last Thruster, leave the DBs in the hang position, and go right into the lunges.  If you make it through unbroken, take a few deep breaths before going on to the next round.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Overhead Wall Stretch – 3 Min

Video courtesy of SSPT.

Couch Stretch – 2 Min per leg

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt Single Unders

30 Double Unders or 5 attempts

200M jog

Calf stretch in downward dog – 20 per side

WOD:

Every 4 Min for 6 Round*s:

15/12 Cal Row*

200M Run

Max Reps – Double Unders

*1 Min rest between rounds

Score = Total Double Unders

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

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.

So, yes, today is another day where there will be no scale for double unders.  This should excite everyone.  For those who have DUs, this should excite you because you have a shot at a real high score today.  It should excite those whose dubs are a work in progress because you should get some good practice in and will hopefully become more efficient in them.  AND, it should excite those who do not have dubs because this will be quite a bit of practice you will get in, and you may get your first Dub!!!  

Scaling Options:

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

DUs -> No scale

Cool Down:

Calf Stretch on rig – 1 Min per side

Pigeon Pose – 2 Min per side

Warmup:

400M jog or 500M row

10 Pushup2Downward Dog

10 Spider-man Lunge to Samson Stretch

10 V-Ups

5 High-Knee jumps

10 Bent over huggers

10 Over & Backs

5 Wall Walks

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Press, Push Press.  Put down bar, shake out arms.  Pick bar back up in Snatch Grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high Hang Power Snatch, Power Snatch from Mid Shin 

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our pushing movement for this cycle will be the Push Press.  With Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press.  With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast!  Just don’t re-bend the knees as you begin to push up. Don’t want to turn these into Push Jerks.  Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees.  This should keep them good and straight as your press HARD!

WOD:

AMRAP 14:

2 Power Snatch (95/65)

2 Handstand Push Ups

30 Ab-mat Sit Ups

4 Power Snatch

4 Handstand Push Ups

30 Ab-mat Sit Ups

etc…

*Add 2 reps per round per movement*

Video courtesy of CrossFit HQ.  Some good HSPU pointers.  Nice ascending ladder with Power Snatches and Handstand Push ups with a constant number on Ab Mat Sit Ups.  The shared constant in these movements – TIGHT CORE!  Keep that core engaged in the Snatch to make it more efficient.  Keep it tight in the HSPUs to keep your body stable while upside down.  And keep a tight core to jam through those sit ups!  

Scaling Options:

Bar weight -> 75/55 -> as needed

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

Ab Mat Sit Ups -> Feet anchored

Cool Down:

Cobra Pose – 2X1 Min hold

Thread the Needle hold – 1 Min per side

Warmup:

Jog 30’ and back x3

High knees 30’

Butt kickers 30’

10 Air Squats

Knee Hug2Hip Opener 30’

Inchworm 30’

5 Cobra to Hip Snap (see video below)

DB warmup: Grab a light pair of dumbbells and perform: 5 Deadlifts, 5 Front Squats, 5 Push Press, 5 Thrusters 

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:

For Time:

Buy In: 1 Mile Run

then…

10-9-8-7-6-5-4-3-2-1

Dumbbell Thrusters (50/35)

Burpees

then…

Cash Out: 1 Mile Run

Scaling Options:

Run -> 2K Row -> 400 or Double Unders or 2.8 Mile Assault Bike

DB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Roll out hamstrings and calves – 2 Min per side

Warmup:

Grab rope and light KB

30 Single Unders

10 KB deadlifts

8 KB Russian Swings

20 High Jump Single unders

8 Am KB Swings

50’ suitcase carry right hand

50’ suitcase carry left hand

Calf Stretch in Downward Dog – 30 stretches per side

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk     

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Our Clean Complex this month will be a 3-Position Power Clean. The Power Cleans will be performed in a complex consisting of a rep from above the knee, below the knee, and from the ground.  This equals 1 rep of the complex.   The goal is to hold onto the bar during one complex rep, and finish with one Jerk (Push or Split) before putting the bar down.  This week, you have three working sets with %s based off your last 1RM in Clean & Jerk.  With these being Power Cleans, make sure you get a VIOLENT hip extension along with a HIGH pull before you pull yourself under the bar.

WOD:

18 Min AMRAP:

50 Double Unders

30 American KB Swings (53/35)

100M Suitcase Carry (53/35) w/Left Arm

100M Suitcase Carry (53/35) w/Right Arm

Video courtesy of T-Nation.  For the Suitcase Carry, don’t let your torso lean to one side or the other.  Stay nice and straight.  In today’s WOD, try to not let your heart rate get too high coming off the Double Unders as you’ll need some breath to get through the Kettlebell Swings.

Scaling Options:

KB weight -> 35/25 -> as needed

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

Cool Down:

Calf Stretch on rig – 1 Min per side

Barbell forearm rollout – 1 Min, per arm

https://www.youtube.com/watch?v=cTvzDwBY46Q

Video courtesy of 3rd Element Fitness

Warmup:

Grab box and spot on rig

3 Rounds:

20 Jumping Jacks

5 Push Up to Downward Dog

5 Air Squats w/2 sec pause

5 Kip Swings on rig

5 Box Step ups/jumps

Then…

Pigeon pose on box – 30 sec per side

WOD:

0:00-8:00

5 Rounds of “Strict Cindy”*

30 Box Jumps (24″/20″)

8:00-16:00

4 Rounds of “Strict Cindy”

40 Toe2Bars

16:00-24:00

3 Rounds of “Strict Cindy”

30 Burpee Box Jump Overs (24″/20″)

*1 Round of “Strict Cindy” =

5 Strict Pull Ups

10 Hand Release Push Ups

15 Air Squats

In the rounds of “Strict Cindy”, although you want to go as fast as possible, don’t let speed turn your strict pull ups into kipping pull ups, and don’t let your hand-release push ups turn into your body snaking up and down.  Keep the body in a tight, rigid position in those two moves.  With the Air Squats, make sure you get full depth at the bottom and fully locked out the hips and knees at the top.

Scaling Options:

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

Push Ups -> off knees

Box height -> 20/16 -> as needed

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

Vide courtesy of NotKrisRoe.  Demo of the Buddha Pull Up.  This is a good alternative if ring rows are too easy, but strict pull ups are too hard.

Cool Down:

Scorpion Stretch hold – 1 Min per side

Saddle Pose – 2 Min