Warmup:

Grab 10# plate

2 Sets

10 Plate Ground2OH

10 Plate Around the worlds

10 plate squats – See video below, courtesy of Functional Bodybuilding

5 Burpees to Plate

Then…

10 Corba2Downward Dog

10 Iron Crosses

10 Scorpions

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

S/S/S:

Clean Pull

5X5

Increase weight ea set

Compare to 28 Oct

Video courtesy of Catalyst Athletics. We’ll finish re-test week with another 5X5 stab at our Clean Pulls.  After 9 weeks of technique practice and strength building, the numbers you did on 28Oct should feel LIGHT!  So aim to go heavier each set

WOD:

For Rounds & Reps:

AMRAP 5:

10 Russian KB Swings (53/35)

10 Plate G2OH (45/25)

– Rest 3:00

AMRAP 4:

10 American KB Swings (53/35)

10 Plate G2OH (45/25)

– Rest 3:00

AMRAP 3:

Max Distance KB Suitcase Carry (switch arms every 50′)

Video courtesy of Train FTW.  Demo of plate Ground2OH

Video courtesy of T-Nation.  Demo of Suitcase carry. The first two AMRAPs are all about hip extension to get either the KB or plate moving.  For the final AMRAP, mark off a 25’ section on the floor.  Suitcase carry in one arm to the 25’ mark, turn around and suitcase carry back to the start.  At the start mark, switch arms, and repeat.  Keep doing this over and over for the full 3 minutes.

Scaling Options:

KB weight -> 35/25 -> as needed

Plate weight -> 35/15 -> 25/10 -> as needed

Cool Down:

Back Roll to V-Sit – 20 reps, slow and controlled

Child’s pose – 2 Min

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 videos below, courtesy of the CrossFit Weightlifting 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

Compare to 14 Oct

Pic courtesy of Medium.com.

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!!!

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

2 Sets of:

5 Cal Bike

10 Squat2Stands

5 Cal Row

10 Bow 2Bends

5 Cal Ski Erg

10 Over & Backs

Then…

Super Squat Hip Sequence – Video courtesy of Mobility WOD.

WOD:

7 Min AMRAP:

10 Ski Erg

10 Cal Bike

10 Cal Row

-Add 5 Cals to each movement every round

Rest 3 Min

Repeat for a total of 4 Rounds

Score= Total Cals

Today is brought to you from some old friends from Fit2Fight.  This is a straight cardio grind. After finishing 10 cals on the ski erg, bike, and rower, you then will complete 15 cals on the ski erg, bike, and rower, then 20 per, and so on.  Fight the urge to go all-out sprint on the 10 cal round.  Know that you will be moving the full 7 minutes each round.  Every round, you start back at the round of 10 cals.

Scaling Options:

If no Ski Erg -> Banded Pull Downs – video courtesy of Power Plant Gym

Cool Down:

Scorpion Pose – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 Cossack Squats

10 Huggers

On rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell warm-up: With an empty barbell, complete 5 reps of: Good mornings, back squat, elbow rotations, front squat

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 22 Oct

Video courtesy of CrossFit HQ. Re-test week continues with our 5X5 on Front Squats.  Elbow high and a tight core will make these go better than you did on 22Oct.  Keep the legs pistoning through each and every rep!

WOD:

5 Rounds:

15 Pull Ups

50′ Plate OH Walking Lunge (45/25)

Time Cap: 15 Min

Video courtesy of Catalyst Athletics. If you do the quick math, the goal should be 3 minutes or less per round to get through this WOD in the time cap.  Make the pull ups as efficient as you can to string as many unbroken as possible. For the Plate OH walking lunge, mark off a 25’ space.  Lunge 25’ and turn around and lunge back.  Keep the core tight and continually reach up to keep the arms locked out and shoulders engaged

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows

Plate weight -> 35/15 -> 25/10 -> as needed

Cool Down:

Overhead thoracic extension mobility – 3 Min

Video courtesy of Power Monkey Fitness

Kneeling Lat Stretch – 1 Min per side

RE-TEST WEEK!!!  Let’s go!!!

Warmup:

50 Single Unders

8 Med Ball Squats

10 Push Up to Downward dog

30 Alt Single Unders

5 Med Ball Push Press

20 Dubs or 4 attempts

5 Wall Balls

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar, perform 5 reps of the following: Good mornings, elbow rotations, Behind The Neck Press, Strict Press from the front

S/S/S:

Strict Press

5X5

Increase weight ea set

Compare to 20 Oct

Video courtesy of CrossFit HQ. Re-test week is here!  Let’s see if the last 9 weeks have paid off for you.  If you hit each and every day, I guarantee you this week you’ll see improvements in all these lifts as well as your WOD performance! We kick things off with re-testing our Strict Press 5X5.  Just like you have done each time we did Strict Press, keep the feet planted, legs locked out, core tight and shoulders engaged.  Aim to go heavier per set than you did on 20 Oct.

WOD:

For Time:

80 Double Unders

40 Wall Balls (20/14)

20 Burpees

60 Double Unders

30 Wall Balls

15 Burpees

40 Double Unders

20 Wall Balls

10 Burpees

Time Cap: 20 Min

Video courtesy of the CrossFit Journal.  Coach Carl Paoli with some of the best burpee efficiency tips around. Today’s mini-chipper will make you did in.  Keep a steady pace on the dubs to avoid misses, then find manageable chunks on the wall balls you can hit and take minimal rest before you start the next chunk.  When it comes to the burpees…Just. Keep. Moving.

Scaling Options:

Double Unders -> 2X Single Unders

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

Cool Down:

Banded shoulder stretch – 2 min per side

Video courtesy of Train FTW.

Calf Stretch on Rig – 1 Min per side

Warmup:

Jog 30’ and back X3

Bear crawl 30’

Reverse bear crawl 30’

Inchworm 30’

Spider-Man Lunge 30’

10 Hollow rocks

30 sec hollow hold

10 Scorpions

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

WOD:

10-20-30-40-30-20-10:

Push Ups

V-Ups

Walking Lunges (per leg)

Video courtesy of Kari Pearce.  Some good tips on V-Ups. What better way to finish off the work week than some “up and down the mountain” with bodyweight movements!  Avoid the trap of trying to sprint through the lower-rep sets.  Try to think of where you would need to break on the biggest set (the sets of 40), and do the same number of breaks in the smaller sets.  Nothing is worse than going to complete failure and still having a few rounds to go.  Make the reps efficient, but keep fatigue low so recovery is quicker.

Scaling Options:

Push Ups -> off bench

V-Ups -> Sit Ups

Cool Down:

Doorway Stretch – 1 Min per side

Video courtesy of The CrossFit Affiliate Program

Child’s pose – 2 Min

Warmup:

Grab light KB and med ball

200M run w/med ball

10 KB deadlifts

5 Cobra to Downward Dog

10 KB Russian Swings

10 med ball squats

5 wall ball shots

10 Spider-Man lunge to Samson Stretch

50 Single Unders

5 Min Double Under practice

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final round of Clean Pulls this cycle before we re-test out 5X5. So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single.  This does NOT mean it has to be a 1RM.  But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.

WOD:

15 Min AMRAP:

200M Run

25 Wall Balls (20/14)

30 Double Unders

35 Am. KB Swings (53/35)

Cardio to weight, to cardio, to weight…  That is the theme of today’s WOD.  Each section is a rep or distance scheme that should allow you to complete rather quick.  See if you can keep a good speed throughout the WOD!

Scaling Options:

Run -> 250M Row

Med Ball weight -> 14/10

DUs -> 60 SUs

KB weight -> 35/25

Cool Down:

Heel cord mash – 1-2 min per side

Video courtesy of WODdoc

Hamstring roll out – 1 min per leg

Warmup:

Grab box, and empty bar

8 Box step ups

10 Squat2Stands

8 Sumo deadlifts w/bar

5 Box Jumps

8 High Pulls w/bar

5 Sumo deadlift high pulls

Kneeling OH stretch on box for 30 sec (video courtesy of Train FTW)

WOD:

Every 6 Minutes for 36 Minutes, complete:

10 Box Jumps (24/20”)

15 Sumo Deadlift High Pulls (115/75)

20/15 Calorie Row

Score each round separately

Slowest time is your score

Video courtesy of Rogue Fitness.  Quick demo on Sumo Deadlift high Pull. You’ll track the time for all 6 rounds.  The faster you go in a round, the more rest you get!  Earn that rest!

Scaling Options:

Box height -> 20/16

Bar weight -> 95/65 -> 75/55

Cool Down:

Pigeon Pose on box – 2 Min per side

Forward fold on box – 1 Min per side

Video courtesy of Tampa Strength

Warmup:

200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 PVC pass Thrus

10 PVC around-the-worlds

10 PVC OHS

On rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Burgener warm up- See video below courtesy of CrossFit Weightlifting Seminar Staff.  Two angles of Sage Mertz performing the warmup.

S/S/S:

2-Second Paused Snatch (at knee)

4@70%

4@75%

3@80%

Sets start every 4 min

Video courtesy of Catalyst Athletics. Final run at our Snatch variation before we re-test our Snatch 1RM.  As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  Keep tension while in the pause.  Focus on not re-bending between the end of the pause & the finish of your pull into the snatch. %s go up, so stay tight!

WOD:

3 Rounds For Time:

400m Run

30 Ab-Mat Sit-ups

20 Pull Ups

10 Cal Bike

18 Min Time Cap

If you do the quick math, the goal is a sub-6 Minute round for all 3 rounds will put you under the cap.  Very make-able, but you have to keep a good, continuous pace.  Keep rest between movements to a minimum.

Scaling Options:

Run -> 500M row

Sit ups -> feet anchored

Pull Ups -> Buddha Pull ups -> Ring Rows

Box height -> 20/16 -> as needed

Cool Down:

Overhead thoracic extension mobility – 3 Min

Video courtesy of Power Monkey Fitness

Cobra pose – 1 Min

Warmup:

10 kickers per leg

10 Bow2Bends

10 Spider-Man lunge w/twist

10 Iron Cross

10 Scorpions

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: RDL, Dip/Shrug, dip/shrug/hi elbows, high hang muscle clean, hang power clean, press, push press, push jerk, split jerk

WOD:

EMOM for as long as possible:

6 Deadlifts

3 Hang Power Cleans

1 Split Jerk

Bar Weight: 135/95

At the top of each minute do one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Video courtesy of Kristi Eramo O’Connell.  Some good tips on cycling Hang Power Cleans. Today is meant as a bit of muscular endurance.  How long can your body maintain good form and complete the needed reps in a minute?  The goal should be to make it well into the 20-minute mark.  Some may even see the 30s.  But push yourself to keep the form good!

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Cool Down:

Banded hamstring stretch – 2 min per side

Video courtesy of Video courtesy of Anthony Monetti

Roll out T-Spine – 30 passes