Today, we honor the memory of Dr. Martin Luther King Jr. Besides spending some well-deserved time with your friends and family, take today to make some kind of difference in someone’s life.
With the gym either closed or on holiday hours, today’s WOD can be done either in the gym or at the track.
Warmup:
400M jog
10 Spider-man Lunge
10 Push Up 2 Downward Dog
10 Squat2Stand
10 Thoracic High Fives
10 Scorpions
10 Hollow Rocks
On Pull Up bar: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping or butterfly pull ups
WOD:
“20 pieces of Angie”
20 Rounds of:
5 Pull-ups
5 Pushups
5 Sit-ups
5 Air Squats
Video courtesy of CrossFit HQ. Some good efficiency tips on pull ups. Today will be an interesting spin on a classic benchmark, “Angie”. Normally, “Angie” is done finishing all 100 reps of one movement before going to the next one. Today, see if breaking them into 5-rep chunks allows you to finish this WOD faster. While the breaking up of reps and constantly switching movements will keep you from hitting movement fatigue, make sure you don’t take too long to transition from one movement to the next.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Barbell warmup: With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts
S/S/S:
Snatch Grip Deadlift
5X5
Increase weight ea set
Video courtesy of Untamed Strength. Our pulling variation for this cycle will be the Snatch-grip Deadlift. Our goal is to get stronger in the initial pull from the ground on our Snatches.
WOD:
21-18-15-12-9-6-3:
Cal Bike
Cal Ski Erg
No real secret on today’s WOD. Just some good grunt-style cardio. Big thing: just dig in and do the work!
10 kneeling Thoracic rotation – see video below, courtesy of Riot Fitness
5 Cobra to hip snap
10 Huggers
10 Over & Backs
On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar
Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, back squats, elbow rotations, front squat, push press, thruster, push jerk
WOD:
EMOM 24:
Min 1 – 12 Toe2Bar
Min 2 – 10 Shoulder to OH (115/75)
Min 3 – 8 Bar Facing Burpees
Min 4 – 6 Thrusters (115/75)
Videos courtesy of Train FTW. A good example of a steady, yet efficient pace on Bar Facing Burpees. Each minute in today’s WOD should be 30-45 sec of work. For T2Bs, if one big set is not in the cards for you, break up early and often
Scaling Options:
Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups
Burgener Warmup- See videos below, courtesy of The CrossFit Weightlifting Seminar Staff.
S/S/S:
Hang Squat Snatch
3@60%
3@65%
2@70%
Sets start every 3 min
%s based off 16-Dec 1RM
Video and description courtesy of Catalyst Athletics. Our Snatch variation this cycle will be the Hang Squat Snatch. Our purpose of focusing on Hang Snatches this cycle is to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.
Execution: With a snatch grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the snatch by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a squat under the bar while keeping the bar and your body as close to each other as possible. Punch straight up against the bar overhead as you sit into the squat, stabilize, and recover to a standing position with the bar overhead.
Video courtesy of Rising Tide Strength and Conditioning. As we get closer to the CF Open, I want to start putting in movements we have seen in previous years that have a good chance of popping up again. Today, the movement to focus on is the DB step ups. Big thing to avoid: leaning forward. Keep the torso as upright as possible. Also, try to avoid slamming the foot down when you come off the box.
Scaling Options:
DB weight -> 25/15 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Barbell warmup: With an empty bar in and in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin
WOD:
In 4 Min, complete:
400M Run
9 Power Cleans (155/110)
Max Cals – Rowing
Rest 1 Min.
Repeat for total of 5 Sets
Score = Total Cals
Video courtesy of Invictus Fitness. Some good rowing tips for sprints. Today we push our metabolic conditioning a bit more. Each round, you will push through the run and Power Cleans as fast as you can and then use the remaining time for max cals on the rower. The goal should be roughly a 1:00 – 1:30 per round for rowing. Go as hard as you can on the row, as you have a minute of rest right after.
Scaling Options:
Run -> scale run to distance you can finish~ 2 min -> 500M Row
Pic courtesy of crossfitgamesinfo.com Welcome to our new Strength cycle! Not only does this cycle start our next strength movement variations, but we begin our lead-up to the 2022 CrossFit Open. The Open will begin the last week of Feb and go for 3 weeks. Our goal is to up our movement efficiency and metabolic conditioning while still getting stronger, so we do our absolute best during the Open. So, on to today’s work…
Warmup:
Jog 30’ and back X5
Walking lunge 30’
Inchworm 30’
Bear crawl 30’
Reverse bear crawl 30’
Spider-Man Lunge 30’
10 Twisting Push ups
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
S/S/S:
Back Squats
5X5
Increase weight ea set
Video and description courtesy of Catalyst Athletics.Our Squat variation for this cycle will be the granddaddy of them all, the Back Squat. Our goal is to get a good cycle of basic strength building. This will help us with the rest of our strength movements this cycle.
Execution: Place the barbell behind your neck—retract your shoulder blades tightly and rest the bar in the meat of your upper traps. Place your feet between hip and shoulder width with the toes turned out so that at full depth each thigh and the corresponding foot are in line with each other. Set your back in a complete arch, take in a large breath, and lock it in, forcefully tightening all trunk musculature. Bend at the knees and hips simultaneously to move down as directly as possible into the bottom of the squat with an upright posture, maintaining tension on the legs throughout the movement and controlling the speed of the descent. Full depth is achieved when the knees are closed as much as possible without losing the arch in the back (if you cannot sit into a full depth squat, you need to work on mobility). Upon reaching the bottom position, immediately transition and stand as aggressively as possible, again with the knees and hips together to maintain your upright posture—try to lead the movement with your head and shoulders.
WOD:
5 Rounds of:
30-second Bottom-of-squat hold (hip below the knee) (cumulative total)
20 Air Squats
30-second Bottom of a push up hold (1-2 inches off the ground) (cumulative total)
Videos courtesy of Reebok CrossFit ONE and Advanced Therapy Performance, respectively. Quick demos on the squat and push up holds. Today’s WOD will hit you in two different ways. The isometric holds will reinforce the positions in both the squat and the push up. The bottom of the squat forces you to keep the core tight and legs engaged to prevent folding over. The pushup hold will focus on shoulder/chest/triceps engagement and a tight core. The squat and push up reps will then push you for some good bodyweight endurance while fatigued. Remember, in the holds, the time listed is cumulative, meaning if you have to break before you reach the 30 seconds, stop the count, and restart once you are back in position.
Scaling Options:
Push Ups -> Off box or bench
Push Up hold -> Hold top position of a push up (plank)
5 med ball drop unders – see video below, courtesy of CrossFit HQ
5 med ball cleans
5 med ball thrusters
Then…
Barbell Warmup: With an empty bar, start in Snatch grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid shin
WOD:
21-15-9:
Power Snatch (115/80)
Wall Balls (20/14)
Rest 3 Min, then…
15-12-9:
OHS (115/80)
Med Ball Cleans (20/14)
Rest 3 Min, then…
300′ Back Rack Walking Lunge (115/80)
Videos courtesy of CrossFit HQ and Train FTW, respectively. Demos of Med Ball Cleans and Back Rack Walking Lunges. We really want to push the comfort level in both our overhead position and leg endurance today. The 3 min breaks should allow you time to catch your breath, get your hear rate back under control to be ready for the next piece. For the back rack walking lunge, it may work best marking off a 30’ section and know that you will lunge down and back 5 times. You COULD go unbroken through it all, or every time you return to the start point, put the bar down for a quick breath, then go right back into it.
Video courtesy of CrossFit HQ. Some good tips on HSPU efficiency. Core stability will come into play in all these movements today. Ensure the core is tight in the HSPUs to prevent the body from arching and jacking up your back. Engage the core in the ab-mat sit ups so the hip flexors are doing all the work. For the row, the better you keep the core tight to stay in a good position, the more effective your stroke will be. And, pretty much a no-brainer that you’ll need an engaged core to stay from rolling forward in the farmer’s walk. Stay tight!
Scaling Options:
HSPUs -> Pike Push Ups off box -> Pike Push Ups off the floor -> Seated DB press
Barbell warmup: With an empty bar in and in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin, Front Squat, Hang Squat Clean, Press, Push Press, Push Jerk
S/S/S:
Every 3 Min for 15 Min:
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk
Start around 60% of 1RM, and climb from there
Video courtesy of Anthony Vazquez. Our goal in today’s strength piece is working our grip strength and keeping our core tight throughout the complex. Next week will begin our next strength cycle, so best to keep our body’s used to these movements.
WOD:
15-12-9-6-9-12-15:
Russian KB Swings (70/53)
KB Facing Burpees
Knees-to-Elbows
Videos courtesy of Hurricane CrossFit and ShapeFit, respectively. Demos for the KB Facing Burpee and Knee2Elbow. Looking to get some good hip extension in the KB swing and KB facing burpees, and then good hip flexion in the Knee2Elbows. Don’t sleep on those K2Es! Some folks actually find these harder than Toe2Bars. Make sure the knees make contact with the elbows for the rep to count.
Joint Strike CrossFit 