Barbell warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat (2 sec pause at bottom), Kang Squat
S/S/S:
2-Sec Pause Back Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Our Squatting movement for this cycle will be the 2-Second Pause Back Squat. This simple variation from traditional Back Squat focuses on strengthening us in the bottom most range of the squat. To be honest, if this area isn’t strong, failing a Back Squat becomes very easy. So, during the pause, do NOT relax the body or let your body slump at all. Remain tight! Tight core, torso in a good, straight position, legs tensed and ready to explode!
WOD:
4 Rounds:
400M Run
21/15 Cal Assault Bike or 30/21 Cal Row
No secrets to this one. This is just a “grit and grind” cardio killer. Put your head down and do the work.
On Rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull Ups, Kipping Knee Raise, Toe2Bar.
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, thruster, push jerk. Put bar down, shake out arms, pick bar up in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin
Pic courtesy of Facebook. This may be how you guys may look mid-WOD today….
WOD:
AMRAP 6:
4 CJ @155/105
4 Pull Ups
8 CJ @155/105
8 Pull Ups
…etc… Add 4 reps ea. round
-3 Min Rest-
AMRAP 6:
3 Power Snatch @115/80
3 Burpee Over Bar
6 Power Snatch @115/80
6 Burpee Over Bar
…etc… Add 3 reps ea. round
-3 Min Rest-
AMRAP 6:
2 Thrusters @95/65
2 TTB
4 Thrusters @95/65
4 TTB
…etc… Add 2 reps ea. round
Three separate ascending ladder AMRAPs, each with their own mix of movements. Notice the rep schemes differ on each, so don’t go up by the wrong number! The weights should be something you could do a good 6-8 reps unbroken if you were fresh.
Scaling Options:
Bar weight -> as needed, just drop weight for each different AMRAP
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
On rig: On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Pull Ups, then 1-2 muscle ups.
Barbell and DB warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk. Put bar down, pick back up in Snatch grip, behind the neck push press, OHS. With a light DB, perform 5 reps per side of: DB deadlift, DB high pull, DB Snatch
S/S/S:
Split Jerk
5X5
Increase weight ea set
Before we get into the Split Jerk, quick review on the Jerk Rack position (videos courtesy of Catalyst Athletics)
A good explanation of these benefits can be found here
For this cycle, our pushing movement will be the Split Jerk. Once in the Jerk Rack position, make sure feet are hip width w/toes slightly pointed out, bend at the knees (torso upright and weight on the heels). At the bottom of your shallow dip, immediately drive aggressively up with the legs to mover the barbell upward. As you begin to press against the bar, quickly lift the feet and move them to a split position at the same time PUNCH with the arms so they are locked out right when you land in your split. Once you are stable in the split and the arms are locked out overhead, move back to a standing position before dropping the bar
WOD:
“CrossFit Open 18.3”
2 Rounds for Time:
100 Double-Unders
20 Overhead Squats (115/80 lb)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lb)
100 Double-Unders
12 Bar Muscle-Ups
Time cap: 14 minutes
Video courtesy of the CrossFit Games. Our journey through past Open WODs keeps us in 2018 this week. With a 14 min cap, the goal is to move as fast as possible through these movements. That said, don’t get sloppy on the OHS piece. If you don’t stay stable, you make the shoulders do way too much work and they’ll be dead by the time you make it to the muscle ups.
On rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull
Barbell warmup: With an empty barbell and in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin, OHS
S/S/S:
Power Snatch + Overhead Squat
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based off 4Feb 1RM
Video courtesy of Will Fleming. Welcome to the next Strength Cycle!! We kick it off with our Snatch Complex. For this cycle, we’re keeping it pretty simple. Perform 1 Power Snatch, then go into 1 Overhead Squat. The emphasis here should be tight core and active shoulders the second that weight goes over your head. Keep that core tight and shoulders active until you put the bar down. Also, don’t rush the OHS. If it takes a second or two at the bottom to make certain you are stable prior to coming up, do so. We should not be trying to rebound out of the bottom of the squat. Stay tight!
WOD:
“Tabata Body Stuff”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:
The first 8 intervals are Box Jumps (24/20)
The second 8 intervals are Pull Ups
The third 8 intervals are V-Ups
The last 8 intervals are Burpees
There is no rest between exercises
Score = Total Reps
Little change up on “Tabata Something Else” Same workout set up both with a couple of different movements. The good news: You only work for 20 seconds at a time! The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so. Otherwise, the later rounds will be very low reps. Your goal should be to hit the same number of reps each round for a given movement. So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round. Also, keep a running total in your head as the WOD goes on. That way, you’ll know your score at the end.
Scaling Options:
Box height -> 20/16
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Video courtesy of Rogue Fitness. We finish re-test week with our last run of Bench Press this cycle. If you hit each instance of Bench during this cycle, you should be able to handle even heavier weight in your 5X5. Finish Strong!!!
WOD:
For Time:
200m Run
50 Push Ups
50 Pull Ups
200MRun
35 Push Ups
35 Pull Ups
200M Run
20 Push Ups
20 Pull Ups
200M Run
Try to increase speed in the later rounds as the reps decrease.
Scaling Options:
Push Ups -> Off bench
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Video courtesy of Frankie Chavez. If this don’t get you ready to lift, I don’t know what will.
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
Snatch warm up: See videos below, courtesy of CrossFit Weightlifting Staff. Two different angles of the Burgener Warmup) – perform 3 reps at each position
C&J w/u (before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
WOD:
20 Min to est 1RM Snatch
20 Min to est 1RM Clean & Jerk
Compare to 3 Dec2020
Time to see how honing technique over the past 9+ weeks has worked for us. Trust in your technique and see what you can move! The complexes we did this cycle should allow you to handle some heavy weight under tension. MOVE SOME WEIGHT!!!
On Rig: On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar
WOD:
4 Rounds:
50/35 Cal Assault Bike (or 70/55 Cal Row)
15 Renegade Rows per side (35/25)
15 Toe2Bar
Time Cap – 45 Min
Video courtesy of Invictus Fitness. Some good tips for Toe2Bar efficiency.
Video courtesy of CrossFit Hubtown. Demo for the Renegade Row. Try to keep the hips square the whole time.
This WOD is one where you just need to clamp down and grind. The bike or row is a little longer, but doable. Don’t let your pace drop as the duration continues.
Scaling Options:
If no rower or assault bike – 800M run per round
DB weight -> 25/15 -> as needed
Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups
Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, High Bar Back Squat, Elbow Rotations, Front Squat, RDL
S/S/S:
High Bar Back Squat
5X5
Increase weight ea set
Compare to 11Dec2020
Video courtesy of Troy CrossFit. Last time hitting High Bar Back Squats this cycle! All the weeks of hitting these should result in heavier weights for each set of 5X5!
WOD:
“CrossFit Open 18.2”
For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats (pair of 50/35)
Bar-Facing Burpees
Time Cap: 12 minutes
Video courtesy of The CrossFit Games. Our journey through past Opens takes us to 2018 this week. Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes. NOTE: we will NOT do 18.2A, since we have our 1RM Clean& Jerk coming up later this week
Scaling Options:
DB weight -> 35/20 -> As needed
Bar Facing Burpee -> Bar Facing Burpee, step over bar (instead of hop)
Video courtesy of Catalyst Athletics. Let’s kick off re-test week the right way! A re-test of our Clean Pull 5X5. If you went hard every time we hit these over this cycle, then each set of 5 today should be heavier than when we did this on 9Dec2020. Let’s move some weight!!
WOD:
18 Min AMRAP:
10 Cal Row
10 Double Unders
15 Cal Row
20 Double Unders
20 Cal Row
40 Double Unders
…etc
Every round, add 5 cals to row and double the DUs
Score = reps + cals
This ascending ladder AMRAP favors those with efficient Dubs. If Double Unders aren’t in your wheelhouse, today is a great time to get good practice on them!! Don’t forget, every round, the row goes up by 5 cals, and the Dubs double in number (doubling double unders..get it?…no…just me, huh?)
Scaling Options:
If no rower – Sumo Deadlift High Pull (95/65) 1 rep per cal
Joint Strike CrossFit 