Kneeling Shoulder stretch on box (see video below, courtesy of train FTW) – 30 sec
WOD:
AMRAP 20:
10 Push Ups
10 Box Jumps (24/20)
10 Alternating Lunges (10 each leg)
This bodyweight triplet will get you good by the end of the 20 minutes! That said, don’t try to sprint right out of the gates on this. Your goal is to keep a steady pace throughout the 20 minutes. Keep any rest to a minimum. If possible, make any rest as your transition time from one movement to another. And yes, it is 10 lunges PER LEG, so a total of 20 lunges per round.
Scaling Options:
Push Ups -> off bench
Box height -> 20/16
Lunges -> Air Squats
Cool Down:
Couch Stretch on Box – 2 Min per side
Scorpion Hold (feel stretch in pec) – 1 Min per side
Front Rack mobility 1 min per side (see video below, courtesy of Power Monkey)
S/S/S:
Front Squat
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ. Our fourth attack on the Front Squat. Just like with the heavy single we did on deadlift this week, if you are feeling good and want to shoot for a new 1RM, go for it! Even if it means doing a few extra heavy singles to keep going up in weight.
Video courtesy of T-Nation. For the suitcase carry, start with the KB in the left hand, keep the core tight and walk 50’. Put the KB down, turn around, pick up the KB in the Right hand, and walk back to that starting point. Good, efficient movement in each minute should allow you to get about 20 seconds rest per minute. Earn that rest!
Video courtesy of Starting Strength. Our fourth go around of Deadlifts this cycle. SO, we want to hit a heavy 5 rep, 4-rep, triple, double, and single. Heavy single CAN be your shot at a new 1RM, or go for a heavy single for the day, up to you. Also, the next time we deadlift, it will be a re-test of our 5X5. As always, 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 12:
3 Calorie Row
3 Pull Ups
6 Calorie Row
6 Pull Ups
9 Calorie Row
9 Pull Ups
….
Climb by (3) reps per round
If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal
This ascending ladder AMRAP will get spicy pretty quick. Try to hold off on the urge to sprint the first couple of rounds. Keep a steady pace, and keep rest to a minimum.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
Pic courtesy of Mt. Soledad National Veterans Memorial. Today the Fitness Center (to include the Combat PT Tent) is closed in observance of Veterans Day. We apologize for and inconvenience.
NOTE: The Fitness Center will be closed tomorrow in observance of Veterans Day. Please plan accordingly
Warmup:
15 Cal Row
Jog 30’ and back x3
High knees 30’
Butt kickers 30’
Backwards lunge 30’
Side lunge 30’
Inchworm 30’
4 Min of jump rope practice
WOD:
With a running clock:
0:00-12:00 – Run 1 Mile
12:00-20:00 – 300 Double Unders
20:00-26:00 – 100/75 Cal Row
If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal
Some longer cardio pieces for your enjoyment today. If you finish one piece under the time limit, use the remaining time as rest (ex. I finish my mile run in 9 min, I rest until the clock gets to 12:00, then I start my double unders). If you are not able to finish a particular part in its given time cap, once the time cap hits, go directly to the next piece regardless of where you end
Video courtesy of WODStar. 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.
Reminder: On 25Nov, we will be doing “Trojan” for the Thunderbolt Cup WOD. Be ready!!!
Warmup:
Grab pair of light DBs
Lunge 30’
Side lunge 30’
Inchworm 30’
5 DB deadlifts
5 DB Push Press
5 Cobra2Hip Snap on DBs (see video below)
3 Devil’s Press
On rig: On a pull up bar, complete 5 reps of: scap pull ups, kip swings, kipping knee raise, toe2bar
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
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. Only change here today is you will have DBs in your hands.
S/S/S:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
4@75%
4@80%
3@85%
Sets start every 4 min
%s Based off 17Sep2020
Video courtesy of the Lift Lab. Fourth time on our Snatch variation this cycle, with a Power Snatch complex, and also, last time before we re-test our 1RM. Our %s go up from last time, but reps stay the same. Focus on holding onto 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:
5 Rounds:
6 Devil’s Press (50/35)
12 Toe2Bar
18 Alt Pistols
Try to keep your pace steady as the round count is a bit higher than normal. Your goal should finish this one in 15 Min or less.
5 Cobra2Hip Snap(see video, courtesy of Invictus Fitness)
Kneeling Shoulder stretch on box (see video below, courtesy of train FTW ) – 30 sec
S/S/S:
10 Min work on seated Box Jumps
Video and notes courtesy of CrossFit HQ.
Today, take the first 10 minutes working on seated box jumps. As you’ll see on the video, for improving jumping, explosiveness and overall athleticism, Westside Barbell’s Shane Sweatt likes training from the seated or kneeling positions. During this CrossFit Powerlifting seminar at Integrated Fitness, a CrossFit box that does sport-specific training just outside Pittsburgh, Sweatt begins with seated box jumps. To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward. “Arms are very important in jumping,” Sweatt notes. Then it’s on to the kneeling jump, where the hips must fully extend before the legs come through.
“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains. Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch. “It’s a way to get someone very athletic in movement—something fresh,” he says
WOD:
18 Min AMRAP:
2 Burpee Box Jump Overs (24”/20”)
2 Burpee Jumping Pull Ups
4 Burpee Box Jump Overs (24”/20”)
4 Burpee Jumping Pull Ups
etc…
(Add 2 reps to each movement every round)
Video courtesy of The Active Traveler Network. Demo of the Burpee to Jumping Pull Up. Remember, you don’t have to kip into the pull up, just jump and get chin above the bar. Also, with the Burpee Box Jump Overs, you don’t have to extend your hips at the top. Just get over the box, as seen below (video courtesy of 202’s Third Fittest Woman, Kari Pearce). In this ascending WOD, as the reps get high, break them into manageable chunks before taking a quick break. This should help you move better through the WOD.
Scaling Options:
Box Height -> 20”/16”
Burpee Jumping Pull Ups -> Burpee+ Ring Row (do all burpees for a round, then do all ring rows for a round)
DB warmup: Grab a light pair of DBs and perform 5 reps of: Deadlifts (feet under hips, DBs outside feet), Deadlifts (Feet out wider, DBs inside feet), DB Russian swing, DB Push Press, Push ups on top of DBs, Devils Press (some quick reminders on Devil’s Press, video courtesy of CrossFit Federal Hill)
S/S/S:
Push Press
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third time with Push Press this cycle. Reps go down to 3 per set this time, so aim for heavier weight per set than what you used in the 3X5 week. As always, 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! 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:
21-15-9:
Devil’s Press (50/35)
400M Run
Try to hit big chunks of the Devil’s Press before you need a break. Maybe do 7-7-7 in the set of 21, then 5-5-5 in the set of 15, then 5-4 on the set of 9. Treat the run as your recovery.
Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, Front Squat, Thruster, Press, Push Press, Push Jerk
WOD:
5 Rounds of:
20 Double Unders
12 Hang Power Cleans (115/80)
Right into…
4 Rounds of:
100m Sprint
15 V Ups
Right into…
3 Rounds of:
30 Double Unders
16 Push Jerk (115/80)
Right into…
2 Rounds of:
200m Run
30 Ab-Mat Sit Ups
Right into…
1 Round of:
40 Double Unders
20 Thrusters (115/80)
Today will be a fun mix of couplets involving either jump rope work and a barbell or running and core work! The work gets tougher as the rounds per couplet go down. Dig in a embrace the grind!!!
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)
4@65%
4@70%
3@75%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Third time with our 3-Position Power Clean complex. As a reminder, 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. The %s stay the same as last time, but reps go up, so each set goes up to 4 minutes. 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:
For Time:
160/130 Cal Row
*Every Minute on the Minute – 5 Toes2Bar
Start w/5 Toes2Bar
If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal
Video courtesy of CrossFit HQ.
Today, having a powerful stroke in the row will be key. Don’t jump on the tower and just move back and forth super-fast. Really drive with your legs and then pull hard on the handle when you go back. Take a good second or two coming back in so you are able to really drive into the stroke!
Scaling Options:
If doing SDHP -> 75/55 -> as needed
Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar
Elite Option – Assault Bike or Ski Erg – same Cals
Joint Strike CrossFit 