Warmup:

200M “pumpkin Run” (carry a slam ball, 20# or heavier)

10 squats holding slam ball

Bear crawl 30’

Crab walk 30’

Spider-Man lunge 30’

Broad jump 30’

Tricep mash – 30 sec per side

Super Squat Hip Sequence – Videos courtesy of Mobility WOD

Pic courtesy of The Horrors of Halloween. With “Halloween Kills” (the sequel to 2018’s “Halloween”) in theaters now, figured a part one and part two Halloween WOD would fit in perfect!

WOD:

“Halloween Leg Hell”

Complete Twice:

1 min Body Weight Front Squat

30 Sec Rest

1 min Ball Slams (25/12)

30 Sec Rest

1 min Burpee Box Jumps (24/20)

30 Sec Rest

score=total reps

rest as needed, then…

“Halloween Havoc”

3 Rounds:

100M “Candy Bag Carry” (53/35)

31 “Pumpkin Smashers” (25/15)

13 “Rise from the Dead” Sit-ups (15/10)

200M “Zombie Run” (15/10)

WOD 1 will get the legs totally full of blood, so take a few minutes to recover before WOD 2.  

For the movements of WOD 2: “Candy Bag Carry” = Farmer’s Carry w/Kettlebells, “Pumpkin Smashers” = Slam Balls, “Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you, and “Zombie Run” = Running with plate locked out in front of you.  Have fun with this one, and move like Michael Myers is chasing you! 😊

Scaling Options:

KB weight -> 35/25 -> as needed

Slam Ball -> 15/10 -> As needed

Plate weight -> 10/5 -> As needed

Box height -> 20/16 -> as needed

Cool Down:

Barbell Shoulder Stretch – 2 Min

Pigeon Pose on box – 2 Min per leg

Warmup:

Grab one light DB

200M jog

10 Iron crosses

10 Cobra to Downward Dog

5 Single-leg DB RDLs per side

5 Single-arm hang Power cleans per side

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls

S/S/S:

Clean Pull

5X5

Increase weight ea set

Video and description courtesy of Catalyst Athletics.

Execution: 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:

15 Min AMRAP:

400M Run

10 Double DB Hang Power Cleans (50/35)

Video courtesy of Train FTW.  Quick demo on the Hang DB Power Clean. Keep a good, steady pace on your 400M run, then attack the Hang Power Cleans to get to the next round as quick as possible.

Execution: Hinge at the hip to lower the dumbbells to mid-thigh. Aggressively extend at the hips, knees, and ankles. Shrug upwards and pull under the dumbbells. Receive in a partial front squat with elbows in front of the torso. Stand with load to finish

Scaling Options:

Run -> 500M Row

DB weight -> 35/25 -> as needed

Cool Down:

Bicep stretch on rig – 1 Min per side

Video courtesy of Invictus Fitness

T-spine roll out – 30 passes

Warmup:

Jog 30’ and back x 3

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squats, Elbow rotations, front squat, press, push press, hang muscle cleans, hang power cleans, RDL

WOD:

“Tabata Barbell”

With a Running Clock in 19 minutes:

Tabata Deadlift (185/130)

Tabata Hang Power Clean (135/95)

Tabata Front Squat (95/65)

Tabata Push Press (65/45)

1 minute Rest between exercises

Tabata = 8 sets of :20 work/:10 rest

Score = Total reps

Video courtesy of Structure Your Strength.  Some good tips for efficiently cycling Hang Power Cleans. Today will be the definition of “Barbell Cardio”.  Don’t let the short time of each round allow your form to go bad.  Stay tight on each rep.  As a reminder, you will do 8 sets of :20 work and :10 rest of deadlifts, take a minute break, and then do 8 sets of :20 work/:10 rest of Hang Power cleans, etc.. repeat this process for the remaining 2 moves.  During the minute break, change the weight on your bar.

Scaling Options:

Bar weight -> as needed. NOTE:  Should be a weight you can do 8-10 unbroken reps with

Cool Down:

Iron Cross hold – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

50 Single Unders

25 one-leg SUs per leg

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

30 Double Unders

One-leg RDL to kick 30’

20 arm circles

20 over and backs

On rig: On pull up rig, perform 5 reps of: scap pull ups, kip swings, strict pull ups.  If doing muscle ups, 1-2 muscle ups or 5 muscle up transitions

Burgener warm up – see videos below, courtesy of CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener WU

S/S/S:

2-Second Paused Snatch (at knee)

3@60%

3@65%

2@70%

Sets start every 3 min

Video courtesy of Catalyst Athletics. Our Snatch variation this cycle will be the pause Snatch.  Each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  The goal with these paused snatches is to teach keeping tension throughout the Snatch.  Far too often have I seen athletes lose a snatch due to letting their body fold up at the start of the Snatch due to not tightening their core and squeezing their shoulder blades.  Do NOT let your body lose tension in this pause, and do NOT re-dip out of the pause.  You should be able to go right back into the upward movement of the Snatch after the pause

WOD:

For Time:

9 Muscle-ups

50 Double Unders

7 Muscle-ups

40 Double Unders

5 Muscle-ups

30 Double Unders

4 Muscle-ups

20 Double Unders

3 Muscle-ups

10 Double Unders

Today we’re looking at a bit of a higher skill set and ability to move quickly through those skills.  But, if you still don’t have Muscle Ups or Dubs, don’t worry.  Scale properly, and we will get you one step closer to attaining these goals.  As the reps decrease each round aim to speed up!

Scaling Options:

Muscle Ups -> Banded Muscle Up Transitions -> Burpee to Kipping Pull Ups -> 3 strict pull ups &3 strict ring dips per MU -> Burpee to Jumping Pull Up

DUs – 2X Single Unders

Cool Down:

Calf Stretch on rig – 1 Min per side

Doorway stretch – 1 Min per side

Warmup:

8 Box step ups

10 Pushup2Downward Dog

10 Thread the Needle

5 Scap Pull ups

5 Kip Swings

5 Box Jumps

10 Plank shoulder taps

5 pull ups

2 Wall Walks

WOD:

30 Min EMOM:

Min 1 – 2 Pull Up

Min 2 – 2 Box Jump (24″/20″)

Min 3 – 2 Handstand Push Up

*Add 2 Reps every time you come back to a movement.  IF you are unable to meet the rep count of a given movement, drop down to last successful rep set the next time you come back to the movement, and stay at that rep count for the rest of the WOD.

Video courtesy of The CrossFit Affiliate Programming page.  Some good HSPU efficiency tips. Progressing Bodyweight Ladder to start off the week!  Every time you come back to a movement, you add 2 reps.  If you are unable to finish the reps of a given minute, at the end of that minute, move on to the next movement, but when you come back to the movement you failed at, drop down to the reps of the last successful round you got.  Ex: I get to the round of 10 pull ups, but can get 10 in the minute.  The next time I come back to pull ups I drop to 8 reps.  Should I fail again at 8 reps, I drop to 6 the next time I hit pull ups.  This rule will go for each movement.  To avoid hitting failure, use the lower-rep sets to dial in movement efficiency so when the reps get high, you can depend more on efficient movement instead of muscling your way through

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push ups off the floor -> Hand-release push ups

Cool Down:

Thread the Needle – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Warmup:

50 Single Unders

10 Squat2Stand

10 Thoracic High Fives

30 Alternating Single Unders

10 Calf stretch in Down Dog

10 Spider-Man lunge w/twist

25 Double unders

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat

Super Squat Hip Sequence: See video below, courtesy of Mobility WOD

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. For this cycle, our Squat focus will be the Front Squat.  The stronger we are in this movement, the more stable you will be in the receive position for the Clean, not to mention throughout the Thruster.

WOD:

EMOM 16:

Min 1 – 50 Double Unders

Min 2 – 100M Run

Min 3 – 8/6 Cal Ski Erg

Min 4 – 12/9 Cal Bike

Video courtesy of Invictus Fitness. Some good Double Under Drills to get you primed for today. The goal should be to work no more than 45 seconds per round.  Stay steady on the DUs, and find a good pace to get through the cals on the Ski erg and Bike!

Scaling Options:

DUs -> 45 Sec of DU practice

Run -> 125M Row

Cool Down:

Calf Stretch on rig – 1 Min per side

Tricep mash on barbell – 1 Min per side

Video courtesy of Mobility WOD.

Warmup:

Grab light/med KB

10 Box step ups

30’ Spider-Man Lunge

30’ Walking Kicks

10 KB deadlifts

10 Russian Swings

5 Box jumps

10 Goblet Squats

15 sec hollow hold

5 V-Ups

WOD:

5 Rounds:

10 Box Jumps (30/24”)

15 Goblet Squats (70/53)

20 GHD Sit-ups

25 Russian KB Swings (70/53)

40 Min Time Cap

Video courtesy of Rogue Fitness.  Demo of proper GHD technique. The box height, movement, and weights used in this WOD are meant to be a bit higher than normal.  If you are able to physically do the movements as RX’d, then do it, even if you have to take a bit longer to do these reps.  Grind this one out!

Scaling Options:

Box height -> 24/20 -> as needed

KB weight -> 53/35 -> as needed

GHD -> Ab mat Sit Ups

Cool Down:

Cobra pose – 2 Min

Couch Stretch off box – 1 Min per side

Warmup:

10 Cal Row easy pace

10 Pushup2Downward Dog

10 Scorpions

10 Cal Row medium pace

10 Iron Cross

10 Thoracic High Fives

10 Cal Row sprint

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin.  Switch to Clean grip and 5 reps of: Elbow Rotations, Press

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be Strict Press.  Our focus will be good core stability, a solid base, and strong pressing.  Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! With the 5X5 week, our goal is the final rep on each set should be difficult, but manageable.  Keep climbing in weight.

WOD:

15-12-9-6-9-12-15:

Cal Row

Power Snatch (95/65)

Handstand Push Ups

Look to begin this WOD at a steady to somewhat fast pace, and then build up speed on each round.  After the round of 6s, try to hold onto that pace all the way through the end!

Scaling Options:

Bar weight -> 75/55 -> as needed

HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press

Cool Down:

Thread the Needle Hold – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

Grab light KB and Bike

10 Cal Bike

10 KB Deadlifts

5 KB Russian Swings

10 Bow2Bends

10 Alt Toe Touch

50 ft Suitcase carry right arm

5 American Kettlebell Swings

50 ft Suitcase carry left arm

10 Hollow Rocks

S/S/S:

Cardio intervals

15 Rounds for Cals:

30 sec. medium pace bike

15 sec. bike sprint

Score = Total cals at end of last set

The goal here is having a good transition from steady state to sprint, and back again

WOD:

3 Rounds:

400M Run

30 American KB Swing (53/35)

200M KB Suitcase Carry* (53/35)

*Switch arms at 100M point

Video courtesy of CrossFit Switch. On the suitcase carry, remember to keep the hips square and core tight to stay nice and upright in the movement.  Otherwise, you’ll feel the body crunch forward, which will make breathing a bit more difficult.  The running and KB swings will get you winded enough.  Don’t give your lungs more stress than needed.

Scaling Options:

Run -> 500M Row -> 2 min cardio of choice

KB weight -> 35/25 -> as needed

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of CrossFit Up

Iron Cross Hold – 1 Min per side

Warmup:

10 Box Step Ups

10 Cobra to Downward Dog

5 Cobra to Hip Snap

10 Spider-Man Lunge

5 Box Jumps

10 Squat2Stands

10 Thoracic High Fives

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk

S/S/S:

2-Second Paused Clean (at knee)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based of 14Oct 1RM

Video and description courtesy of Catalyst Athletics.

 The primary purpose of this variation this cycle is to learn to stay in a good, solid lifting position in the first pull of the clean.  Far too often a lifter will lose tension in the shoulders or back and start to roll their body forward.  By pausing right at the knee, take a mental inventory to make sure your shoulder blades are back, your core is tight and you are ready to continue moving through the lift

WOD:

AMRAP 16:

4 Burpees

8 Pull Ups

12 Box Jumps Over (24″/20″)

All bodyweight bonanza today!  Steady pace will get your numbers high in this one.  Don’t forget, on the box jump overs, you don’t have to fully open your hips and knees at the top.  Just get over the box!

Scaling Options:

Pull-ups -> Buddha pull up -> ring row -> table row

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

Pigeon Pose on Box – 1 Min per side