Warmup:

500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin

WOD:

Goodbye 2020 Welcome 2021 on the white background. Vector illustration.

Pic courtesy of Vector Stock.  No better way to say Good Bye to 2020 than…

“Happy New Year WOD”

For Time:

(Jan) 31 Push Press (75/55)

(Feb) 29 Pull-ups

(Mar) 31 Snatches (75/55)

(Apr) 30 Ab-Mat Sit-ups

(May) 31 Toes-to-bars

(Jun) 30 Hand-Rel Push-ups

(Jul) 31 Box Jumps (24″/20″)

(Aug) 31 Back Squats (75/55)

(Sep) 30 Double Unders (Unbroken)

(Oct) 31 Thrusters (75/55)

(Nov) 30 Walking Lunges

(Dec) 31 Burpees

Row, 366M (or run 300M)

With today’s WOD, you’ll do one rep per day of the year (366 total).  The movements have been broken up to represent each month.  Happy New Year!!!

Scaling Options:

Bar weight -> as needed

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

Sit ups -> feet anchored

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Box Height -> 20/16 -> as needed

DUs -> 60 SUs unbroken

Cool Down:

Tabata roll out – roll out each body part 20 seconds. 10 sec breaks between body parts

Warmup:

Grab pair of light DBs

30 jumping jacks

10 Thread the needle

10 pushup2downward dog

10 Scorpion

5 DB chest press (see vid in WOD section, courtesy of Case Belcher)

5 DB flyes (see vid in WOD section, courtesy of Mind Pump TV)

5 DB pull overs (see vid in WOD section, courtesy of The Active Life)

5 DB close grip press (See vid in WOD section, courtesy of Hybrid Fitness)

S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time hitting Bench press this cycle!!!  Again, if you are still working from home and don’t have a Bench, feel free to substitute Floor Press in. On the Bench, make sure your shoulder blades stay glued to the bench, your butt maintains contact with the bench, your feet press into the ground (or have them on top of plates if you’re short), As the bar moves, think of trying to bend the bar in half as it comes down, and pull it apart as it comes up.  This will allow the shoulder and triceps to be used as best as possible in the movement.  This week, we drop to 3 sets of 5, so aim for heavier weight per set than what you used for 5X5 week.

WOD:

“Bro Sesh WOD”!

3 Rounds:

10 DB Chest Press

10 DB Chest Fly

10 DB Pull-Overs

10 DB Close Grip Chest Press

-Rest as Needed Between Rounds-

*Use 1 Weight and do all 40 reps unbroken.

Below will be vids showing a demo for each movement in today’s WOD.  The goal is to go unbroken through all 40 reps in a round before you take a break.  The only pause would be transitioning from one movement to the next.  Believe me, you don;t need to go heavy to feel this one today!

DB Bench Press.  Keep the shoulders pinned to the bench, and palms slightly facing each other.  Don’t let the elbows flare way out as you go down.

DB Flyes.  Try to maintain same elbow position through whole rep.

DB Pullover (only need one DB).  Go to where you feel the stretch, but don;t go so far that your butt comes off the bench.

Close Grip DB Bench.  Again, don’t let the elbows flare out.

Cool Down:

Doorway Stretch – 2 Min per side

Triceps mash on barbell

Video courtesy of SSPT.

Warmup:

400M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

8 box step ups

10 Thoracic high Fives

10 Pushup2Downward Dog

3 Burpees

6 box jump/step overs

3 burpee box jump overs

On the rig: Perform 5 reps of: Scap pull up, Kip Swings, Kipping Knee Raise, Toe2Bar.

Barbell Warmup: With an empty bar and hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High ang Muscle Clean, Front Squat, High Hang Power Clean, High Hang Squat Clean, Press, Push Press, Push Jerk

S/S/S:

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

 Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of CrossFit Skirmish.  Second running of our Clean Complex!  As a reminder, this complex sees us performing 1 Power Clean, bringing the bar to the hang, and performing 1 Hang Squat Clean, then take the bar all the way to the ground and perform 1 Squat Clean.  That will equal one rep.  One the final rep of each set, perform one Jerk (either Push or Split).  The focus here is getting the violent hip extension from different beginning positions as well as getting to the bottom of a squat as quick as possible to have the best catch position for the hang squat clean and the squat clean.  %s go up this time. Try to maintain your grip through an entire rep.  You can break grip between reps.

WOD:

21-15-9*:

Toe2Bar

Burpee Box Jump Overs (24″/20″)

*400M Run after each round of Burpee Box Jump Overs

Speed and efficiency through the T2B and Burpee Box Jump Overs will be key in this one.  Keep a good pace on the run, but sprinting may burn you out.

Scaling Options:

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Box Height -> 20/16 -> as needed

Run -> 500M row

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW.

Programming NOTE: We will be closed on 1Jan2021.  We apologize for any inconvenience.

Warmup:

250M Row or 200M run

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

Barbell warmup:

S/S/S:

High Bar Back Squat

3X5

Increase weight ea set

Video courtesy of Troy CrossFit.  Second run of Bar Back Squat this cycle.  As mentioned before, the benefits here include a better upright torso position, which will help you receive position in both the clean and snatch.  Today, the sets drop to 3, but reps per set stay at 5.  Aim to go heavier than the 5X5 week.

WOD:

pic courtesy of Amazon.com

“Death Whistle”

AMRAP 20:

150M Row

5 Thrusters (95/65) *

*Add 5 additional Thrusters each round

Today’s WOD come courtesy of one of CrossFit HQ’s OG Level One trainers, and owner of HyperFit USA, Doug Champman.  Why is this called “Death Whistle”?  Those not familiar with the Aztec culture, feel free to click here to listen to what a Death Whistle sounds like.  This WOD should make your soul give the same sound 🙂  Remember, add five reps to your Thrusters each round (Rd 1, 5 thrusters, rd 2, 10 Thrusters, rd3, 15 Thrusters, etc…).

Scaling Options:

Row -> 100M Run

Bar weight -> 75/55 -> As needed (elite (115/80) -> If no bar, use DBs

Cool Down:

Couch Stretch – 2 Min per leg

Roll out hamstrings

Pic courtesy of BOXROX.

From all of us at Joint Strike CrossFit, want to wish you and your family a Merry Christmas!!!

Warmup:

Stretch the whole body out before sitting down to watch the classic “Home Alone” (pic courtesy of Destination Mansfield)

WOD:

pic and WOD courtesy of He+She Eat Clean

Home Alone WOD:

-When Harry or Marv gets hurt – 15 Jumping Jacks

-When you see Harry’s gold tooth – 5 Burpees

-When Marv says “Wet Bandits” – 10 Push Ups

-When you see the tarantula – 1 Min Plank

-When someone screams – Alternate 30 sec of High Knees and 30 sec of Butt Kicks for the duration of the scream

With today being an off day for the base, let’s take the WOD home!  All you need is for the movie “Home Alone” to come on (should be available on-demand or if you have a Blu-ray or DVD….or VHS), and then follow the above directions.  Enjoy the movie and enjoy some time with your family and friends, but BE SAFE!

Cool Down:

Take a walk in the neighborhood and check out Christmas lights

Enjoy time with family and friends, safely

Warmup:

500M Row or 400M run

30′ inchworm

30′ Elbow 2 Instep

Barbell W/U: Empty bar and do 3 reps of – deadlift/hang power clean/front squat/strict press/back squat/push press/thrusters/squat clean/push jerk/hang power snatch/OHS/sumo deadlift high pull

Image courtesy of Pinterest.  With the base being closed on the 24th and 25th, today we get our Holiday WOD in!!!!

WOD:

“The 12 Days of Barbell”

For Time:

Weight (95/65#)

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

This is done “12 Days of Christmas” style.  This means, you start with 1 deadlift.  Then you do 2 hang power cleans, then 1 deadlift.  Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.

Scaling Options:

Bar weight –> as needed, but use the same bar/weight for all movements

Cool Down:

Iron cross – slow and controlled – 5 per leg

Couch stretch – 2 min per leg

Warmup:

200M Run

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

200M Run

Barbell warmup:

S/S/S:

Clean Pull

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Due to the short week, we’re moving our Clean Pulls to today instead of Wednesday (special WOD in store for Wednesday!!!).  This time around, the sets drop to 3 instead of 5, so aim to go heavier per set than you did on the 5X5 week.

WOD:

4 Sets of*…

AMRAP 4:

3 Power Cleans 165/115

6 Toe2Bar

9 Hand Release Pushups

-Rest 1:00 between sets-

*Start next set wherever you left off on previous set.  Score = total rounds completed at end

Scaling Options:

Bar weight -> 135/95 -> 115/85 -> as needed

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

Hand Rel Push Ups -> Push ups off Bench or box

Cool Down:

2X1 Min Plank (on forearms) – take min break between

Cobra Pose – 1 Min

Warmup:

50 Single Unders

25 SUs on Left leg

25 SUs on Right leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 Bow to Bends

10 Squat to Stands

10 Thoracic High Fives

10 Huggers

Burgener warm up (see video below, courtesy of CrossFit Weightlifting Seminar Staff) – 3 reps per position

S/S/S:

1 Snatch Pull+1 Power Snatch +1 Low Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  Second run of our Snatch complex for this cycle.  As a reminder, the  complex is: 1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch.  For the low hang, the bar will go below the knee, but stay above the mid shin.  As mentioned before, even though you are returning the bar to the ground between the Snatch Pull and Power Snatch, hold onto the bar.  %s go up this week so utilize the hook grip!

WOD:

3 Rounds:

50 Double Unders

20 DB Push Press (50/35)

50 Double Unders

20 Alt DB Lunges (50/35)

Video courtesy of Camille Leblanc-Bazinet.  Demo for the DB Push Press.

Video courtesy of Mike Collette. For the Alternating lunge, the DBs are in the hang.  Also, you can step forward or backward.  Just be careful Not to slam the knee down in the lunge.   Try to keep a steady pace on the dubs so you have the energy to attack the Push Press and Lunge portion.

Scaling Options:

DUs -> 50 Penguin Hops* -> 100 Single Unders -> 100 Bunny Hops

Video courtesy of WOD Prep.  Demo of Penguin Hops

DB weight -> 35/25 -> as needed

Cool Down:

Calf Stretch – 1 Min per side

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Warmup:

200M jog

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

200M Jog

Mobility:

Want to take a little time before the WOD to get some good mobility both for our squat and for our push-ups.

Super Squat Hip Sequence

Test Squat before and after

Video courtesy of Mobility WOD.  The first one we will do is the Super Squat Hip Sequence.  As you’ll see in the video, you will do each stretch position for 20 seconds.  PLEASE make sure to test your squat BEFORE and AFTER doing this sequence.

Pec roll out w/lacrosse ball (see video) – 1 Min per side

Video courtesy of Performance Place Sports Care & Chiropractic.  Our second mobility piece will focus on opening up the major and minor pec areas.  The mobility calls for a lacrosse ball, but if you do not have one, grab either a baseball, tennis ball, or racquetball

WOD:

5 Rounds of:

30-Second hold at bottom of squat

20 Air Squats

30-Second Plank at top of Push Up

20 Push Ups

These isometric holds are going to help you in the long run, but are going to put you in a bit of a pain cave today.  That’s okay.  It’s how we get better.

Video courtesy of Reebok CrossFit ONE.  In the squat hold, send you butt back and descend down into the bottom of the squat, hip crease below your knee.  Push your knees out, all the weight should be in your heels. Throughout the duration of the movement, maintain your lumbar curve and an upright chest position

Video courtesy of Hannah Eden Fitness.  In the Plank, keep your body in a straight line, keep the core engaged and arms locked out.

Scaling Options:

Air Squat -> to depth

Push Ups -> Off Bench

Cool Down:

Couch Stretch – 2 Min per leg

Scorpion Pose hold – 1 Min Per side (feel stretch in chest)