20210129

Warmup:

400M jog

Inchworm 30’

Side lunge 30’

Spider-Man Lunge 2 Samson 30’

Heel2Toe 30’

Crab walk 30’

Bear crawl 30’

30 sec Handstand Hold

3 Wall Walks

On Rig:On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups, Toe2Bar, Kipping Pull ups, Burpee to Kipping Pull Up (see video below, courtesy of OPEX Fitness)

WOD:

Buy-In:

50 Push Ups

Then…

4 Rounds:

20 Toe2Bars

15 HSPUs

10 Burpee to Kipping Pull Ups

Then…

Cash-Out:

50 Sit Ups

Don’t suggest doing the 50 push up Buy-In unbroken (unless you’re a gymnastic ninja) as there will be tons of shoulder strain coming in this WOD.

Scaling Options:

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

HSPUs -> Pike Push Ups off box -> Pike Push Ups off the floor -> Hand Release Push Ups

Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Up*

Sit ups -> feet anchored

Video courtesy of The State of Fitness. Demo of burpee to jumping pull ups

Cool Down:

Cobra Pose – 1 Min

20 slow and controlled Thread the Needle

20210128

Warmup:

50 Single unders

20 High Jump Single unders

30 Double Unders or 5 attempts

10 Alt Toe Touch (feet wide)

10 Pushup2downward dog

10 Scorpion

10 huggers

10 Over and Backs

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Muscle Snatch, High Hang Power Snatch, Power Snatch from Mid Shin. After this, put bar in rack for bench press and do 2X5 empty bar Bench Press.

S/S/S:

Bench Press

5,4,3,2,1

Increase weight ea set

Between sets – 10 Banded Pullovers

Video courtesy of CrossFit HQ. Final 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.. This week, our goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, and finishing with a heavy single. Does this have to be an attempt at a 1RM? No, but if your body is feeling good and you want to aim for that, shoot your shot. IF not, go by how your body feels and make it a heavy single for the day.

Video courtesy of Ascension Strength. Demo of Banded Pull Overs.

WOD:

“CROSSFIT OPEN 14.1”

10 Min AMRAP:

30 Double Unders

15 Power Snatches (75/55)

Video courtesy of the CrossFit Games. Our journey back through the Open WODs takes us to the 2014 Open this week. This classic couplet is meant to be done at a good, fast pace. That said, don’t turn the power snatches into stiff-leg deadlifts into muscle snatches. Use the legs in this movement and keep the back flat, chest up.

Scaling Options:

Bar weight -> 65/45 -> as needed

Double unders -> 75 Single unders per round

Cool Down:

Calf Stretch in Downward Dog – 1 Min

Banded OH Stretch

20210127

Don’t forget, the 2021 CrossFit Worldwide Open begins March 11th! Click on the above pick (courtesy of the CrossFit Games) to learn more.

Warmup:

500M row

10 Bow2 Bends

10 Squat to Stands

10 Cossack Squats

10 Spiderman Lunges

10 Kneeling Lat Stretch

5 med ball deadlifts

5 med ball squats

5 wall ball shots

On Rig: On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Pull Ups

WOD:

COMPLETE IN SET TIME

From 0:00 – 8:00:

75 Wall Balls (20/14)

500M Row

25 Pull Ups

From 8:00 – 16:00:

50 Wall Balls

500M Row

50 Pull Ups

From 16:00 – 24:00:

25 Wall Balls

500M Row

75 Pull Ups

*Complete all the work in the allotted time, rest the remainder of time until the next work period

If no rower -30 Sumo Deadlift High Pulls (95/65) per round

Think of these as three separate WODs that each need to be finished in under 8 Minutes. The faster you go, the more rest between WODs you will have. On the wall balls and pull ups, stick with manageable chunks. This means, don’t hit failure on the movement (especially pull ups). Hitting failure will mean it will take the body longer to recover enough to jump back in. The row pace should be at about 90% effort. Fast enough to get done in a good time (2 -2:20) but not so fast that you are out of breath coming off the rower.

Scaling Options:

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

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Child’s Pose – 1 Min

20210126

Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

8 Box Step Ups

10 Squat2Stands

10 Thoracic high Fives

10 Pushup2Downward Dog

6 Box Jumps

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@75%

3@80%

2@85%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit. This week will be the final run of our Clean Complex prior to re-testing our Oly 1RMs. %s go up from last time, but time per set stays at 4 Min. Really push to keep the form perfect each rep. Use that full 4 minutes. You can break grip between reps.

WOD:

14 Min AMRAP:

200M Run

5 Box Jumps (24/20)

200M Run

10 Box Jumps (24/20)

200M Run

15 Box Jumps (24/20)

…etc

Add 5 Box jumps every round

Score = total box jumps

Scaling Options:

Run -> 250M Row

Box Height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on Box – 1 Min per side

Couch Stretch on box – 1 Min per leg

20210125

Warmup:

Grab light KB and pair of light DBs

3 Rounds:

10 KB Deadlifts

10 Russian KB Swings

5 Push-ups on DBs

4 Devil’s Press (see video below, courtesy of NCFit)

4 Alt DB Snatch (See video below, courtesy of Camille Leblanc-Bazinet)

WOD:

For Time:

**100 American KB Swings* (53/35)**

*Every Minute on the Minute, do 3 Devil’s Press (50/35)

Three-minute rest, then…

**100 Alt DB Snatch* (50/35)**

*Every Minute on the Minute, do 6 Alt Goblet Lunges (53/35)

Video courtesy of WOD Star. Demo of the Alternating Goblet Lunge. So, as you start this WOD, your goal is to get a good enough chunk of KB swings done per minute, but still have enough in you to do the EMOM Devil Press reps before going right back to the KB swings. That said, don’t try to get all the reps done in one minute. That just won’t happen. Once you hit the 100 swings, take that 3-minute break, then keep the same game plan, but this time when doing Alternating DB Snatches. I would suggest at about 10 seconds before the end of every minute, stop and get ready for the EMOM Goblet Lunges.

Scaling Options:

KB Weight -> 35/25 -> as needed

DB weight -> 35/25 -> as needed

Cool Down:

Roll Out T-Spine – 2 Min

Roll out quads – 1 Min per side

20210122

Warmup:

50 Single Unders

25 SUs on L-leg

25 SUs on R-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

Quad Stretch 30’

Walking Kicks 30’

Inchworm 30’

Side Lunge 30’ and back

2X5 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Troy CrossFit. Final take on High Bar Back Squats this cycle before we re-test our 5X5. So, just like yesterday’s Clean Pulls, looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single. If you hit a new 1RM, awesome. If not, then aim for something that is heavy enough to really push you. Keep that tight torso! Remember, these will improve your receive position in both the clean and snatch.

WOD:

For Time:

60/45 Cal Assault Bike

200 Double Unders

800M Run

*Break up any way you want

**16 Min time cap

Pic courtesy of B-Plans Blog. Love seeing how people decide to break up WODs like this one. There is no specific rounds, reps, or order you have to do, as long as you finish the prescribed work in the prescribed time. Figure out your best plan, and go for it!

Scaling Options:

Double unders -> 2X Single Unders

Run -> 1K Row

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch – 1 Min per side

20210121

Warmup:

Grab light med ball

2 Rounds:

200M jog w/med ball

10 med ball deadlifts

5 med ball cleans

5 burpee over med ball

Then…

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups

Barbell warmup:>With an empty bar, and in Clean grip, perform 5 reps of: RDLs, Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Cleans, Power Clean from Shin

WOD:

For Time:

10 Power Cleans (175/120)

20 Pull Ups

30 Burpee Over Bar

40/35 CAL Row

50 Wall Balls 20/14

40/35 CAL Row

30 Burpee Over Bar

20 Pull Ups

10 Power Cleans (175/120)

Pic courtesy of Joshua T. Waite. Nothing better for a Thursday than a little up-and-down-the-mountain. Try to limit your resting to transition time between movements.

Scaling Options:

Bar weight -> 155/100 -> 135/95 -> as needed

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

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Oly Wall Sit – 3 Min

20210120

Warmup:

8 Box Step ups

10 Cherry Pickers

10 Bow2Bends

8 Box Jumps

10 Squat2Stands

10 Pushup2downward dog

30 sec pigeon pose on box (per side)

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

S/S/S:

Clean Pull

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time for Clean Pulls this cycle before re-testing our 5X5. So, looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single. Doesn’t have to be a max lift, but aim for some high weight this week!

WOD:

“OPEN 11.2”

AMRAP 15:

9 Deadlifts 155/100

12 Push Ups

15 Box Jumps (24/20)

Video courtesy of the CrossFit Games. As the 2021 Open approaches, we’ll be looking back at some of the previous years’ Open WODs. Today is a fun little triplet with a little bit of weight lifting and a couple of basic gymnastics movements. The first round will feel pretty easy, but remember, your goal is to keep moving the whole 15 minutes, so don’t hit the gas too quick from the get-go. Steady pace with a sprint at the end should be the goal.

Scaling Options:

Bar weight -> 135/95 -> As needed

Push Ups -> Off Bench

Box height -> 20/16 -> As needed

Cool Down:

Iron Cross Hold – 1 Min per side

Couch Stretch on box – 1 Min per side

20210119

Warmup:

400M Jog

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

10 PVC Pass Thrus

10 PVC Around the worlds

10 PVC OHS

Burgener warm up. See videos below (courtesy of CrossFit Weightlifting Seminar staff). Perform 3 reps per movement.

S/S/S:

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

4@70%

4@75%

3@80%

Sets start every 4 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit. Last time hitting our Snatch Complex this cycle before we re-test our 1RM. As you’re used to now, the complex consists of 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. The %s go up for this last time, but time per round stays at 4 Min. Use that Hook Grip!