Barbell Warmup: With an empty bar and with hands in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin
Pic courtesy of Tangletown CrossFit. Grab a Buddy! (get it?……anyone?….no one laughing but me, right?….)
WOD:
PARTNER WOD
FOR TIME:
30 Power Snatches (115/80)
40 Box Jump Overs (24″/20″)
20 Power Snatch
60 Box Jump Overs
10 Power Snatch
80 Box Jump Overs
*WOD is done in order, but partners can break reps up any way they like
**If doing solo, cut reps in half, and try to maintain an equal work/rest ratio
For those who can get into the gym, find a buddy to knock this one out. If you are still stuck at home and don’t have a partner, just try to keep an even work/rest ratio. Meaning, if I go 30 seconds to get X number of Snatches in to start, then I break for 30 seconds (so my imaginary “partner” can do their reps).
Scaling Options:
Bar weight -> 95/65 -> As needed
Box height -> 20/16 -> As needed *NOTE to count as RX, must be jumps. Step overs or Scaled
5 Plank Down-Ups (see video, courtesy of Urbacise)
On Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups
Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle).
Plank Down-Ups explained. Rep starts with both forearms on the ground and ends when both forearms return to the ground.
S/S/S:
Deficit Deadlifts
5X3
Increase weight ea set
Video courtesy of Rogue Fitness. Third time hitting Deficit Deadlifts this cycle! Reps drop to 3 per set, so aim to go heavier per round than the 3X5 week. As we now know, benefits of the Deficit Deadlift include Increased Leg Strength and Drive, Lower Back and Posterior Chain Strength, Greater Force Production from the bottom of the lift, a Better Set Up for regular deads, and Greater Time Under Tension (longer range of motion=longer time to do the reps). Re-set the back and hips after EVERY rep. Last thing I want is you pulling in a deficit position with the hips waaaayyy high and body out of position.
WOD:
EMOM 16:
Min 1- 16 Plank Down-Ups
Min 2- 14 Wall Balls (20/14)
Min 3- 12 Pull Ups
Min 4- 8 Alt DB Snatch (50/35)
The goal should be to finish the work of any given minute in 45 seconds or less. With these rep schemes, this is very doable. Keep the movements efficient.
Scaling Options:
Med Ball weight -> 14/10 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Video courtesy of WOD Prep. Good way of thinking of this one is, go from a sprint on the bike, to a fast/moderate pace on the run, to a steady pace (relax the body as much as you can. Watch the video again.) in the dubs. Try to limit rest to transition from one movement to the next.
Scaling Options:
Assault Bike -> 30/21 Cal Row
Run -> 500M row
DUs -> 80 Penguin Hops -> 160 Single Unders -> 160 Bunny Hops
Line Drills
High knees 30′ and Back
Butt Kickers 30′ and Back
Side Lunge 30′
Heel2Toe 30′
Knee Cradle 30′
Push Up to Inchworm 30′
20 Alternating Calf Stretches in Downward Dog
10 Ankle Circles per side
30 Single Unders
15 L-Leg SUs
15 R-Leg SUs
30 Alternating SUs
30 Double unders or 5 Attempts
3 Wall Walks
Video and pics courtesy of The CrossFit Games. The 2021 Open starts NOW!!!
WOD:
“Open WOD 21.1”
For Time:
1 Wall Walk
10 Double-Unders
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders
9 wall walks
90 Double-Unders
15 Wall Walks
150 Double-Unders
21 Wall Walks
210 Double-Unders
Time cap: 15 min.
Prior to starting the workout, the athlete will need to mark two lines on the floor for the wall walks (see Movement Standards section).This workout begins with the athlete standing behind the furthest line from the wall and facing the wall. After the call of “3, 2, 1… go,” the athlete may step over the line, turn around and perform 1 wall walk followed by 10 double-unders. Once the double-unders are complete, the athlete will move back to the wall walks to repeat the sequence. The number of wall walks and double-unders will increase each round. This workout ends when the athlete completes the final rep of the double-unders.The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 15-minute time cap.
MOVEMENT STANDARDS
WALL WALK:
• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder.
• The edge of the tape that is closest to the wall must be in line with the shoulder.
• This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
• Both feet must be touching the ground at the beginning and end of each rep.
• Both hands must remain on the tape until both feet are on the wall and no longer touching the ground
• At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.
• Both feet must be touching the ground before starting the next rep.
DOUBLE-UNDER
• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.
• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a single tape line at the top of the athlete’s shoulder.
• The edge of the tape that is CLOSEST to the wall must be in line with the shoulder.
• The line must be 2 inches wide
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be in front of the tape line.• No part of the hand may be touching the line.
• Both feet must be touching the ground at the beginning and end of each rep.
• Both hands must remain in front of the tape until both feet are on the wall and no longer touching the ground
• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line
• On the descent, the feet must remain on the wall until both hands are in front of the tape line.
• No part of the hand may be touching the line
• The rep is credited when the athlete returns to the starting position, with their hands in front of the tape line and their chest, thighs, and feet touching the ground.
• Both feet must be touching the ground before starting the next rep.
SINGLE-UNDER (SCALED ONLY)
• For scaled divisions, the rope passes under the feet once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts
For Score cards as well as Foundations versions, adaptive athlete versions of the WOD, click here
Pic courtesy of thedrum.com The road to The No Bull CrossFit Games 2021 starts tomorrow with the CrossFit Open! If you haven;t signed up, click on the above pic to go to the Games website. 21.1 drops later today and will be the Workout of the Day for us on Friday. Get pumped!!!
Warmup:
Grab light KB
10 cal bike/row or 50 Single Unders
10 KB Deadlifts
10 Pushup2Downward Dog
10 Russian Swings
10 Iron Crosses
10 Scorpions
10 Am KB Swings
10 V-Ups
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
2-Sec Pause Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Our third go at the 2-Second Pause Back Squat. As you know by now, 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! With reps per set dropping to 3, aim to go heavier than the 3X5 week.
WOD:
EMOM x 6 Min
MIN 1 — AMRAP of 3 Goblet Squats + 3 American KB Swings (53/35)
MIN 2 — Row, Jump Rope, or Bike – Moderate Effort
-Rest 2:00-
EMOM x 6 Min
MIN 1 — AMRAP of 3 Med Ball Jump Squats + 3 Med Ball Sit Up (20/14)
MIN 2 — Row, Jump Rope, or Bike – Moderate Effort
With the CrossFit Open WOD 21.1 dropping later tonight, want to make sure you are not over-worked going into tomorrow, so today’s WOD is a bit of a recover WOD. The bike/row/rope piece should be at what it says, a moderate pace. Not super slow, but also not a sprint. Just keep the body moving that whole minute.
Scaling Options:
KB weight -> 35/25 -> as needed
Med Ball weight -> 14/10 -> as needed
Cool Down:
Tabata rollout:
20 sec roll on one body part, rest 10 sec then go to next body part. Repeat until whole body is done.
Barbel warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Split Jerk
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third time hitting our split jerk. As before, make sure you’re in the right position to do the Jerk before going into the movement. After that, attack each rep. Our reps drop to 3 this week, so aim to go heavier each set than you did on the 3X5 week.
WOD:
For Time
15-12-9:
Push Jerk (135/95)
Box Jumps (24/20)
immediately into…
6-9-12:
Push Jerk (155/105)
Burpee Box Jump (24/20)
Back-to-back WODs with different stimulus. Remember to increase the weight on your bar for the second piece. Yes, the reps are lower in part two, but the weight is heavier and the movements are more complex. That said, this WOD should go no more than 10-12 Min tops
Scaling Options:
Bar weight 115/80 -> as needed, just make sure you go up in weight on the second part of the WOD
Video courtesy of Invictus Fitness. Some good nuggets on kipping and butterfly pull ups. As with any AMRAP, the goal should be to keep moving through the whole time. With this one having rest period between, maybe try kicking up the pace towards the end. Also, each set starts back at the beginning with the row/bike
Scaling Options:
Pull ups -> Buddha Pull ups -> Ring Rows -> Table Row
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
4@65%
4@70%
3@75%
Sets start every 4 min
%s Based off 4Feb 1RM
Video courtesy of Will Fleming. Third run of our Snatch Complex for this Strength Cycle. Perform 1 Power Snatch, then go into 1 Overhead Squat. Again, 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. The %s stay the same but the reps increase, so time per round goes to 4 Min.
WOD:
3 Rounds:
20 Alt DB Snatch (50/35)
10 Hang Power Cleans (115/80)
20 Alt In-place Back Rack Lunge (115/80)
Videos courtesy of Train FTW and CrossFit 926, respectively. The In-Pace Back Rack Lunges can be stepping backwards or forward. This one could get a little spicy, but grit through! Find a good pace to get through the Snatches, then try to have the mindset of once you pick up your barbell, it does not touch the ground until you finish the Back Rack Lunges.
Super Squat Hip Sequence (video courtesy of Mobility WOD)
WOD:
With a running clock….
From 0:00 – 10:00
2 Rounds:
400M Run
400M Row
From 10:00 – 12:00 – Rest
From 12:00 – 24:00
AMRAP 12:
30 Double Unders
10 Cal Assault Bike
From 24:00 – 27:00 – Rest
From 27:00 – 35:00
As Many 100M sprints as you can
Rest is time it takes you to get back to starting line
Think of today as three separate WODs. In the first, the fast you go, the more rest you get. Meaning, if I finish the 2 rounds in 8 minutes, I now have a 4 min break before the next piece starts. So, earn your rest. For part 2, the AMRAP duration is good to try to keep a good pace early, then kick in into high gear towards the end. Goal is, work the whole 12 minutes. For part 3, this is where you let your recovery dictate how many reps you get in. If you need an extra second or two after one of the sprints, take a couple extra seconds getting back to the start. The goal is the best quality sprint in each 100M sprint you do.
+ 1 Jerk at the end of ea set. Sets start every 3 min
%s Based off 4 Feb 1RM
Video courtesy of Catalyst Athletics. Second go-through for our Clean Complex. One Power Clean and one Front Squat per rep. Even though it sounds simple, this means full control at the end of one complex move and then stability into a strength movement. We get strong in these; your squat cleans will get better. The %s go up, so stay tight in the core!
WOD:
3 Rounds For Time:
21 Wall Balls (20/14)
12 Burpees
400M Run
Best advice I can give is, stay strong through the Wall Balls. If you have to break them up, try to only break once per round. For the Burpees, just keep your body continuously moving. I’d rather see continuous over real fast for 10 seconds and then a long pause before you move again. And with the run, pick up that pace!
Joint Strike CrossFit 