Warmup:

400M Jog

30’ Spider-Man Lunge w/twist

30’ Inchworm

10 Scorpions

10 Hand-release push ups

10 Over & Backs

10 Huggers

10 Kneeling lat stretch

S/S/S:

Bench Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Specialty coaches Shane and Laura Sweatt going over proper bench technique.  This cycle’s pressing movement will be some good ol’ fashioned Bench Press!!!  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.

WOD:

Every 90 seconds for 10 Rounds:

5 Push Press (Climbing)

8 Strict Pull Ups

Video courtesy of Paradiso CrossFit.  In the strict pull up, make sure you keep your core nice and tight as well as really get your lats and shoulders engaged to pull up up.  No kipping at all today.

Scaling Options:

Strict Pull Ups -> Lessen the number of Reps per round -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Roll out Lats and ribs – 1 Min per side

Doorway Stretch – 1 Min per side

Warmup:

30’ High Knees

30’ Butt Kickers

30’ Side Shuffle and back

30’ Bear Crawl

30’ Pike Bear Crawl (legs straight, butt high)

30’ Inchworm

10 Iron Cross

10 Pushup2Downward Dog

3 Wall Walks

Barbel warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squat, Elbow Rotations, Strict Press, Push Press, RDL

WOD:

“Running from Diane”

For Time:

200 Meter Run

21 Deadlifts (225/155)

200 Meter Run

21 Handstand Push-ups

200 Meter Run

15 Deadlifts (225/155)

200 Meter Run

15 Handstand Push-ups

200 Meter Run

9 Deadlifts (225/155)

200 Meter Run

9 Handstand Push-ups

Scaling Options:

Run -> 250M Row -> 1 Min of Cardio

Bar weight -> 185/130 -> 155/110 -> As needed

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

Video courtesy of NorCal Fitness.  Demo of Pike Push Ups off a box

https://www.youtube.com/watch?v=sposDXWEB0A&t=1s

Video courtesy of Global Bodyweight Training.  Pike Push Up from the floor

Cool Down:

Thread The Needle Hold – 1 Min Per Side

Iron Cross Hold – 1 Min per side  

Warmup:

100 Single Unders

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Thoracic high Fives

10 Pushup2Downward Dog

3 Burpees

20 Double Unders or 3 attempts

On 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@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

 Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of CrossFit Skirmish.  This cycle’s Clean 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.  Try to maintain your grip through an entire rep.  You can break grip between reps.

WOD:

15 Min AMRAP:

10 Burpees

15 Toe2Bar

30 Double Unders

As I always say, when it comes to AMRAPs, don’t sprint.  Today, try to keep a quick, but no sprinting, pace on the burpee and Toe2Bars, then settle into a steady rhythm on the DUs.  Staying steady instead of sprinting on the DUs should make it easier to go unbroken.

Scaling Options:

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

DUs -> 30 Penguin Hops -> 75 SUs -> 75 Bunny Hops

Cool Down:

Cobra Pose – 2X 1 Min Hold (take 30 sec break between sets)

Calf Stretch – 1 Min per side

Warmup:

Jog 30’ and back x3

Side Lunge 30’ and back

Inchworm 30’

Crab Walk 30’

Spider-man Lunge 30’

10 Alt Toe Touch

10 huggers

Barbell warmup: With an empty barbell and hands in Snatch grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Muscle Snatch/BTN Push Jerk, High Hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Turkish Get-Ups

 12 Min working on technique.  Build in weight if you can.

Videos courtesy of CrossFit HQ.

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position

WOD:

21-18-15-12-9*:

Power Snatch (95/65)

*After Every Round: 100M Farmer’s walk (50/35)

Can use DBs or KBs for Farmer Walk

For the Farmer walks, measure off a 50M mark.  Farmer walk from one end to the other, turn around, and walk back.  Throughout the walk, keep shoulders back, core tight and head straight.

Scaling Options:

Bar weight -> 75/55 -> As needed

DB or KB weight -> 35/25 -> As needed

Cool Down:

Barbell forearm roll out* – 1 Min per side

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

Video courtesy of 3rd Element Fitness

Roll out T-Spine – 2 Min

Warmup:

10 Cal Assault Bike or Rower

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

2X5 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5X5

Increase weight ea set

Video courtesy of Troy CrossFit.  Our Squat the cycle will be the High Bar Back Squat.  The benefits here include a better upright torso position, which will help you receive position in both the clean and snatch.  Follow the setup in this video for proper position.

WOD:

15 Min AMRAP:

10 Cal Assault Bike

20 Cal Row

10 Cal Ski Erg

With this being an AMRAP, don’t try to hit sprint speed on these movements.  Rather, keep pace where you can keep moving the entire 15 Minutes.

Scaling Options:

If no Ski Erg – 20 Barbell roll outs per round

If no rower – 20 Sumo Deadlift Hi Pulls (95/65)

If no Assault Bike – 50 Double Unders/100 Single Unders

Cool Down:

Couch Stretch – 2 Min per leg

Leg Bleeds – 3 Min

Warmup:

Grab light KB

3 Rounds:

200M jog

10 KB deadlifts

5 Russian Swings

5 Am KB Swings

5 Goblet Squats

Then…

On Rig:  Perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

For Time:

50 Kettlebell Swings (53/35)

30 Goblet Squats (53/35)

10 Toe2Bar

40 KBS

30 Goblet Squat

15 Toe2Bar

30 KBS

30 Goblet Squats

20 Toe2Bar

20 KBS

30 Goblet Squats

25 Toe2Bar

10 KBS

30 Goblet Squats

30 Toe2Bar

*45Min Time Cap

Not going to lie, this one is a grinder.  While the Kettlebell swings go down each time, and the Toe2Bars go up, the goblet squats stay the same throughout.  Do NOT skip the mobility after this one.

Scaling Options:

KB weight -> 35/25 -> as needed

T2B -> Hanging Knee Raise -> Laying Toe2Bar

Cool Down:

Barbell forearm roll out – 1 Min per side

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

Video courtesy of 3rd Element Fitness

Cobra pose – 2 X 1 Min (take 20 sec break between sets)

Warmup:

50 Single Unders

25 SUs on L-leg

25 SUs on R-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 Bow to Bends

10 Squat to Stands

Barbel warmup:  With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls

S/S/S:

Clean Pull

5X5

Increase weight ea set

Video and description courtesy of Catalyst Athletics.  This cycle’s pull movement will be the Clean Pull. The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean.  Execution is: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.

WOD:

3 Rounds:

50 Double Unders

25/18 Cal Row

12 Power Cleans (135/95)

By the time you get to the bar each round, your hamstrings will probably be a bit tight.  Shake out the legs as you are walking over to your bar.

Scaling Options:

DUs -> 50 Penguin Hops -> 100 SUs -> 100 Bunny Hops

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

Cool Down:

Back roll to V-Sit (slow and controlled) – 15 reps

Iron Cross Hold – 1 Min per side  

Warmup:

Jog 30’ and back x3

Side shuffle 30’ and back

High Knees 30’

Butt Kickers 30’

Spider-Man Lunge 30’

Inchworm 30’

10 thoracic high fives

5 Toe2Rope or Knee2Rope (See video below, courtesy of 1877liftweight)

Warmup on Rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull Ups or Jumping Pull Ups, Kipping Pull Ups of Ring Rows

WOD:

For Time:

400m Run

40 Plate Ground to Overhead (45/25)

20 Pull Ups

400m Run

10 Rope Climbs

400m Run

20 Pull Ups

40 Plate Ground to Overhead (45/25)

400m Run

*30 Min Time Cap

Treat the run as a recovery period as best you can.  That way you can attack the plate, pull up, and rope pieces as best as possible.  If you are doing this where there is no rope, substitute the rope climbs with 3 towel pull ups per 1 rope climb (video courtesy of Core Blend Training and Wellness)

Scaling Options:

Plate weight -> 35/15 -> 25/10 -> as needed

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

Rope Climbs -> 3 Rope walks per rep (video courtesy of CrossFit HQ)

Run -> 500M row

Cool Down:

Roll out lats – 1 Min per side

Calf Stretch – 1 Min per side

Warmup:

250M Row

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

3 Wall Walks

Burgener warm up: Video courtesy of CrossFit Weightlifting Seminar Staff.  Two angles of Sage Mertz hitting the Burgener Warmup.  Perform 3 reps of each movement.

S/S/S:

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

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  New Strength Cycle starts today!  For Snatch, we will complete the following complex 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.  Even though you are returning the bar to the ground between the Snatch Pull and Power Snatch, hold onto the bar.  Utilize the hook grip!

WOD:

EMOM 12:

Min 1 – 32 Air Squats

Min 2 – 16 Handstand Push Ups

Min 3 – 8 Burpee Box Jump Overs (24/20)

Scaling Options:

Air Squats -> to depth

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

Box height -> 20/16

Cool Down:

Barbell shoulder stretch – 2 Min

Video courtesy of Mobility WOD

Pigeon Pose on Box – 1 Min per side

Warmup:

10 Cal Row

30’ bear crawl down & back

Crab Walk 30’

Inchworm 30’

10 Box Step ups

30 sec pike hold on box (video courtesy of Power Monkey)

3 wall walks

Kneeling Shoulder stretch on box (video courtesy of Train FTW) – 30 sec per side

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 8Oct

Video courtesy of Catalyst Athletics. Our final re-test movement for this cycle!  With all the hard work you have put in, you should see a nice jump in weight for each set of five compared to what you did on 8Oct.  Stay firm with your technique, use that explosive hip extension, squeeze you butt as you press out, and these will be successful!

WOD:

For Time:

10 Muscle Ups

20 Handstand Push Ups

30 Box Jump Overs (24″/20″)

40/35 Cal Row

50 Burpees

15 Min Time cap

No better way to finish off a re-test week than with a mini-chipper.  Can you make it under the cap?

Scaling Options:

Muscle Ups -> Jumping Muscle Ups -> 1 Burpee to kipping pull-ups per rep -> 3 ring rows and 3 push-ups per rep

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

Box height -> 20/16

Cool Down:

Barbell shoulder stretch – 2 Min

Video courtesy of Mobility WOD

Pigeon Pose on box – 2 Min per leg