Warmup:

Grab light DB

10 Cal Row

10 Cobra to downward Dog

10 Bow2Bends

5 DB deadlifts per side

5 DB high pulls per side

6 Alt DB Snatch

On rig: Perform 5 reps of: scap pull ups, kip swings, kipping knee raise, Toe2Bar or toes as close to bar as possible

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 20Aug2021

Video courtesy of Starting Strength. Our final re-test movement.  Let’s see if you 5X5 on Deadlift have gone up since 20Aug.  Every time we’ve hit this movement, we’ve talked tight core and good movement pattern.  Keep doing that and the weights will feel light!

WOD:

For Time:

30 Toes-to-Bar

40 Alternating Single-Arm DB Snatch (50/35)

50 Cal Row

40 Alternating Single-Arm DB Snatch

30 Toes-to-Bar

Video courtesy of Comp Train Masters.  Some good tips on Alternating DB Snatch efficiency. Re-test ends with a small bit of “up and down the mountain” for our WOD. Smooth, efficient reps and quick transitions will make this one fly by! For the alternating DB Snatch.

Scaling Options:

T2B -> Kipping Leg raise -> kipping knee raise -> Laying Toe2Bar -> V-Ups

DB weight -> 35/25 -> as needed

If no rower, sub in echo bike or 600M Run

Cool Down:

Iron Cross hold – 1 Min per side

Kneeling Lat 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

Burgener warm up – see 2 videos below, courtesy of CrossFit Olympic Lifting Seminar Staff

C&J w/u (before C&J): Prior to Clean & Jerk, 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

No better way to spend a Thursday then seeing how our Snatch and Clean & Jerk are doing!  Don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win

Video courtesy of NBC.  Some highlights from this past Summer Olympics Weightlifting.

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

Grab light pair of DBs

2 Rounds:

-10 DB RDLs

-10 DB Front Squats

-6 Alt DB front rack lunge

-10 DB press

Then…

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 perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X5

Increase weight ea set

Compare to 18Aug2021

Video courtesy of CrossFit HQ. Re-test week continues with our 5X5 re-test of Push Jerk! Again, the last 9 weeks should have given good practice on form and having good time under tension.  Aim to go heavier each set compared to 18Aug.

WOD:

4 Rounds For Time:

50-ft. Double KB Front Rack Walking Lunge (53/35)

25 Pull-ups

Time cap: 13 Min

Video courtesy of Functional Bodybuilding.  Demo of Double KB Front Rack Walking Lunge. Best strategy would be to have a start point close to the pull up rig, measure out 25 feet for your turnaround point. This way the transition from lunging to pull ups is very short

Scaling Options:

DB weight -> 35/25 -> as needed

Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Lacrosse ball shoulder mash – 1 Min per side

Video courtesy of Train Heroic.

Foam Roll Upper Back – 2 Min

Warmup:

5 Cal Ski Erg

10 Spider-Man lunges

8 Squat2Stands

8 Thoracic High Fives

8 Inchworms

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

10 Cal Bike

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 24Aug2021

Video courtesy of Catalyst Athletics. Re-test week time!!!  Now let’s put the last 9 weeks of work to the test!  The goal here is to go heavier each set compared to when we did this on 24Aug.  If you hit each session we did OHS in, then you should see an improvement.

WOD:

16 Min AMRAP:

2 Cal Ski Erg

2 Cal Bike

4 Cal Ski Erg

4 Cal Bike

….etc

Double your cals every round

Expect this one to get spicy as the cals get higher and higher.  Remember, double the cals each round.  So round one is 2 cals per movements, next round 4 per movement, then 8 per movement, then 16, etc…

Scaling Options:

Sub out rower if now ski erg available or if no bike is available

Cool Down:

3 Sets:

:30 Doorway Stretch per Side

:30 Banded Shoulder Stretch per Side

Pic courtesy of istockphoto.com

The Combat PT Tent will be closed in observance of Columbus Day.  Gym will be open normal hours on Tuesday.  Sorry for any inconvenience.

Warmup:

200M jog

8 box step ups

10 Spider-Man lunge

10 Cobra to Downward Dog

10 Hollow Rocks

5 Box Jumps

2 Wall Walks

WOD:

EMOM 24:

Min 1 – 3 Wall Walks

Min 2 – 10 Box Jumps (24″/20″)

Min 3 – 20 Ab-Mat Sit Ups

Video courtesy of Carl Paoli.  Carl going over the points of performance on the Wall Walk. Today’s EMOM hits two big sections of our fitness game that tie into darn near every other movement we do.  Core stability and hip explosion.  The Wall Walks and Sit ups are meant to get that core used to staying tight, therefore keeping our torsos in the safest position.  The Box jump is a great way to hammer home how to violently open the hips as well as violently close them (so important in our Oly lifts).  Don’t try to rush through the reps.  Make each one perfect.

Scaling Options:

Wall Walks -> scale number down -> Wall Walk to height you can get to + hold for 5 seconds -> 6 Shoulder Taps per side in plank

Box height -> 20/16

Cool Down:

Pigeon Pose on box – 1 Min per side

Cat/Cow stretch – 2 min

Video courtesy of CrossFit London. For Cat/Cow Stretch, during the 2 minutes, slowly move from one position to the other.  Don’t rush it.

Warmup:

Jog 30’ and back x4

High Knees 30’ & back

Butt kickers 30’ & back

Side shuffle 30’ & back

Inchworm 30’

Bear crawl 30’ & back

10 Over & Backs

10 KB deadlifts

5 KB Russian Swings

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

4@70%,

4@75%,

3@80%

+ 1 Jerk at the end of ea set.

%s Based off 12Aug 1RM

 Sets start every 4 min

Video courtesy of Catalyst Athletics. Our final run of our Clean Complex before we re-test our Oly maxes.  The %s go up this week, so stay tight!  Work on dropping even FASTER under the bar each rep.

WOD:

AMRAP 15:

400M Run

15 Russian Kettlebell Swings (70/53)

Grind this one out!  Consistent running, quick, powerful reps on the Russian swings is key.  Goal should be 4-5 rounds.

Scaling Options:

Run -> 500M Row

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Cobra Pose – 2 Min

Thread the Needle hold – 1 Min per side

Warmup:

Grab light DB and Rope

AMRAP 7:

5 DB Deadlift per Arm

5 DB Hang Power Cleans per Arm

20 Single Unders

10 Single Under Left Leg

10 Single Under Right Leg

20 Single Under “Run in Place”

15 Single Under + Double Under or Double Unders

5 DB Power Cleans per side

S/S/S:

EMOM for 12:

Min 1 – 15-second top of dip hold., then 15 sec bottom of dip hold

Min 2: 8 Kneeling Muscle Up Transitions

Min 3: 8 Kip Swing (bar or Rings)

Video courtesy of CrossFit HQ. These drills are meant to help add stability in the parts of the muscle up.  Even if you don’t have muscle ups yet, learning to be stable throughout will help once you build the strength to pull yourself up into a muscle up.  The video will show the top of the ring dip hold (:43 – :51), the bottom of the ring dip hold (1:29 – 1:37), and the kneeling muscle up transition drill (3:25 – 5:07).  For the Kip Swing on the Rings, see video below, courtesy of Train FTW.

WOD:

“Carmine”

For Time:

9 Muscle-ups

50 Double Unders

36 Single-Arm DB Power Cleans* (50/35#)

40 Double Unders

7 Muscle-ups

30 Double Unders

28 Single-Arm DB Power Cleans

20 Double Unders

5 Muscle-ups

10 Double Unders

20 Single-Arm DB Power Cleans

* Do 1st half of DB Power Cleans set with Left Arm, then second half of set with Right Arm

Video courtesy of Functional Bodybuilding.  Quick demo on the Single Arm DB Power Clean. Today is a good mix of high-level skill, cardiovascular endurance, and strength/power with accuracy.  The Muscle ups (or whatever scale version you need) need you to trust your skill rather than muscle through the movement (pun intended), the dubs will be just enough to get your heart rate going, but keep breathing normal and the movement steady.  For the Single-arm DB Power Clean, use that strength, but focus on powerful hip extension and shrug each rep.  Don’t forget, do the first half of a set with the left arm, then the second half with the right (ex> set one is 36, so do 18 in a row with your left arm, and the last 18 with the right).

Scaling Options:

MUs -> If you have MUs, cut reps to 3,2,1 and one respectively -> 1 Burpee to Kipping pull up per rep, 1 burpee to jumping pull up per rep

DB weight -> 35/25 -> as needed

DUs -> 2X Single Unders

Cool Down:

3 Sets

:30 Wrist Extension Stretch / Side

:30 Seated Bicep Stretch

:30 Upward Dog Stretch

Warmup:

10 Cal Bike

8 Squat2Stands

8 Thoracic High Fives

8 Inchworm to push up

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Our last session of Overhead Squat this cycle before we re-test our 5X5.  By now, you know the importance of keeping the core tight, as well as keeping the shoulders active throughout the movement. Today, the goal is to finish with a heavy single for the day.  If that ends up being a new 1RM, then cool!

WOD:

30-20-10:

Calorie Bike

Toes-to-Bar

Hand-Release Push Ups

Video courtesy of Breazeal Gymnastics.  This one will come down to grit and good technique.  The bike and hand-release pushups are just movement you need to sink your teeth into and go for it.  On the T2Bs, good form will allow you to cycle these better than trying to just muscle through the movement.

Scaling Options:

T2B -> Kipping knee Raise -> Laying Toe2Bar -> V-Ups

Push Ups -> off bench

Cool Down:

3 Rounds

:30 Cobra Pose

:30 Scorpion Hold, per side

Warmup:

Grab super light pair of DBs

2 Rounds:

10 DB RDLs

10 DB Front Squats

10 DB Press

10 Squat2Stand

10 Thoracic High Fives

Then…

Barbell Warmup: With an empty bar in Snatch Grip, perform 5 reps of: RDLs, Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, OHS, Pressing Snatch Balance, Heaving Snatch Balance (last two movements in videos below, courtesy of Catalyst Athletics)

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

WOD:

Complete the following…

A) 5 Sets:

5 Snatch-Grip Deadlift @ 75% Snatch 1RM

Sets start every 1:30

B) 5 Sets:

5 Overhead Squat + Snatch Balance @ 65% Snatch 1RM

Sets start every 2:00

C) 5 Sets:

3 Power Snatch + Overhead Squat @ 50% Snatch 1RM

Rest as needed between lifts

Today is a fun day for lifting! The first two portions will have sets due at a certain time per set, whereas the last portion is based on how quick you recover.  1^st portion is straight forward.  5 Snatch-grip deadlifts each set, staying at the same weight (75% of your 1RM).  Second section, each set consists of 5 Overhead Squats, and finished with 1 Snatch Balance.  The weight for each set will be at 65% of your 1RM.  For the final portion, each set consists of 3 Power Snatches and 1 OHS, all sets at 50% of your 1RM.  The %s should not kill you, but make you focus on keeping good positions in each lift.

Scaling Options:

Go 10% lower on each lift

Cool Down:

Banded overhead stretch – 1 Min per side

Video courtesy of CrossFit Southie

Oly Wall Sit – 2 Min