Pic courtesy of CrossFit Amplify.  Happy Halloween!  And welcome to re-test week!!!  Let’s see if our hard work over the last 9 weeks paid off!

Warmup:

200M jog

10 PVC pass throughs

10 PVC around-the-worlds

10 PVC OHS

200M jog

10 Squat2Stand

10 Kickers per leg

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

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

Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 1Sept2022

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our 5X5 for Overhead Squats.  The goal is to go heavier per set than you did on 1Sept.  If you’ve been hitting the rep schemes every week we did OHS, there should be no reason for your strength to NOT go up.  Hit these hard and put up some weight!!!!

WOD:

“Jack Be Quick”

For Time:

1000M Run

50 Thrusters (45/35)

30 Toes-to-Bars

This workout was designed by CrossFit Games veteran, Scott Panchik as part of the in-house 2021 Monster Mash Halloween Competition by Wild Horizon CrossFit.  Similar vide as “Jackie”, but with running and Toe2Bars.  Just like Jackie, get a good pace on the run, but just under a sprint.  We want to have very minimal rest time between the run and the thrusters.  Happy Halloween!!!

Scaling Options:

Run -> 1250M Row

Bar weight -> 35/25 -> as needed

Toe2Bar -> Alt Single Leg Toe2Bar* -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Video courtesy of Functional Bodybuilding

Cool Down:

Banded OH Stretch – 1 Min per side

Cobra Pose – 1 Min

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 – see video below, courtesy of Mobility WOD

Pic courtesy of IMDB. With “Halloween Ends” in theaters now, figured a two-part Halloween WOD would fit in perfect!

WOD1:

“Halloween Leg Hell”

Complete Twice:

1min Max Reps – Body Weight Front Squat

30 Sec Rest

1min Max Reps – Med Ball Cleans (20/14)

30 Sec Rest

1min Max Reps – Burpee Box Jumps (24/20)

30 Sec Rest

score=total reps

Video courtesy of Train FTW.  Quick progression guide for the Med Ball Cleans.

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

WOD 2:

“Halloween Havoc”

3 Rounds:

100M “Candy Bag Carry” (55/35)

31 “Pumpkin Smashers” (25/15)

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

200M “Zombie Run” (15/10)

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.

“Zombie Run” = Running with plate locked out in front of you.

Have fun with this one, and move like the ghost and ghouls are chasing you! 😊

Scaling Options:

Med Ball Weight -> 14/10

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

Video courtesy of Mobility WOD

Pigeon Pose on box – 2 Min per leg

Warmup:

2 Sets:

10 Cal Row

5 KB Sumo Deadlifts

5 KB High Pulls

3 KB Sumo Deadlift High Pulls

Then…

10 Cherry pickers

10 Sumo Squat2Stands

S/S/S:

Tabata body roll out:

Spend 20 seconds per body part foam rolling.  Take 10-sec break between body parts.

WOD:

15 Min AMRAP:

2 Cal Row

2 KB Sumo Deadlift High Pull (70/55)

4 Cal Row

4 KB Sumo Deadlift High Pull

etc.. Add 2 reps/cals per round on both movements

Video courtesy of WODStar.  Demo of the Kettlebell Sumo Deadlift High Pull.

This ascending ladder AMRAP will get spicy pretty quick.  Feel free to move fast through the rows, but make sure if you speed through the SDHPs, you don’t lose position in the movement.  Don’t want to see any rounded backs.  On the row, aim to knock out one calorie every one to two strokes.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

T-Spine rotation w/reach – 10 rotations per side

Video courtesy of John Rusin

Warmup:

1 Min Bike (slow pace)

50 Single Unders

1 Min Bike (med pace)

10 Spider-Man lunge w/twist

10 Heal2Toe

25 High-jump Single Unders

30-sec Bike sprint

20 Double Unders or 5 attempts

WOD:

In 4 Min, complete:

20/15 Cal Echo Bike

Max reps – Double Unders

Rest 1 min

Repeat for a total of 6 Sets

Score = Total Double Unders

Video courtesy of WOD Prep.

Looking to really burn into the lactic threshold today with a combo of Echo Bike and Double Unders.  Look to finish the Bike in 2 minutes or less so you’ll be able to really rack up the double unders!  And, today is one of those days where we prefer you do not scale Double Unders, rather take the time to make each round to get in some good practice.  Now, if you have never gotten a double under before today, that’s okay.  Think of each round as getting a bike piece out of the way and then spending a good chunk practicing on dubs.  You may just surprise yourself and hit your first dub!!!

Scaling Options:

If no Echo Bike -> 25/18 Cal Row

Double Unders -> No Scale

Cool Down:

Calf Stretch on rig – 1 Min per side

Dynamic Pigeon Stretch – 1 Min per side

Video courtesy of Physio Plus Fitness

Warmup:

Bear crawl 30’ and back

Reverse bear crawl 30’ and back

Stiff-leg bear crawl 30’

Twisting Lunge 30’

10 Squat2Stand

10 Thoracic High Fives

10 huggers

10 Over & Backs

S/S/S:

Spend 10 min on Handstand Walk progression work

Video courtesy of Karhu Training Co. Some good Handstand Walk progressions.

We always want to work towards increasing our movement skill set.  The Handstand Walk is one many athletes forget needs constant work.  Take the first 10 minutes to work whatever stage towards handstand walks you are at

WOD:

3 Rounds for Time:

75′ Dual Dumbbell Walking Lunge (50/35)

20-Second, L-sit on top of DBs

50′ Handstand Walk or Stiff-leg bear crawl

Videos courtesy of Barbell Shrugged and Cat Bodies Gymnastics, respectively. Demos of the DB L-Sit and Stiff-leg Bear Crawls.

Keep the DBs in a good front rack position as you move through the lunges, then keep those same DBs to go right into your L-Sit.  If Handstand walk is in your wheel-house, knock those out, otherwise, go with the Stiff-leg Bear crawl option and cover the same distance.

Scaling Options:

DB weight -> 35/25 -> as needed

L-Sit – Seated leg lift hold

Video courtesy of Ridzene Functional Fitness

Cool Down:

Couch Stretch – 1 Min per side

Thread the Needle Hold – 1 Min per side

This week will be our de-load week prior to re-testing our current strength cycle.  Still going to keep us moving and WODing hard, but just a enough of a dip in overall volume to allow us to be at 100% for next week!

Warmup:

200M jog

Spider-Man Lunge 30’

Heel-2-Toe 30’

Side lunge 30’ and back

Inchworm 30’

Duck walk 30’

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch

WOD:

For Time:

2 Rounds

-200m Run

-10 Power Snatch (95/65)

-10 Pull-Ups

2 Rounds

-400m Run

-8 Power Snatch (115/75)

-8 Chest2Bar Pull-Ups

2 Rounds

-800m Run

-6 Power Snatch (135/95)

-6 Bar Muscle-Ups

Time cap – 45 Min

Videos courtesy of Train FTW.  Some good tips on Chest2Bar Pull Ups.

Today, we look to increase distance, load and skill every 2 rounds.  Move quickly in the first 2 rounds, but not at a sprint pace.  Need to make sure you have enough gas in the tank for the longer, harder rounds.  As weight goes up on the Power Snatch, rely on speed through the middle (fast hip extension) to do most of the work.  On the increasing pull up skills, you may find you’ll have to break up the sets more as the movements get harder.  That’s fine as long as you keep the rest to a minimum.

Scaling Options:

Run -> 250M row per 200m of running

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Bar Muscle Ups -> Burpee 2 Kipping Pull Ups -> Burpee 2 Jumping Pull Ups

Bar weight -> as needed, just make 3 jumps through WOD

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Shoulder Mobility Work (see video)

Warmup:

3 Rounds:

200M jog

8 Air Squats

6 Twisting Push ups

6 Alternating V-Ups

5 Kip Swings

Then…

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

WOD:

“20 Timed Pieces of Angie”

EMOM 20:

5 Pull Ups

5 Pushups

5 Sit Ups

5 Air Squats

So, took a classic benchmark (“Angie”) and took the overall reps (100 per movement), broke them over 20 rounds and allow you to rest a little each round if you get the work done in under a minute.  The point of doing this is to work efficiency in these different movement patterns.  Yes, you should move fast to get a small break every minute, but the smoother you move, not only will the reps go faster, but you will conserve energy.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Pushups -> off bench

Sit Ups -> feet anchored

Air Squats -> to depth

Cool Down:

Scorpion Pose – 1 Min per side

Lying Thoracic Rotation – 10 per side

Video courtesy of The Active Life

Warmup:

1 Min Row (easy pace)

10 Cherry Pickers

10 Hollow Rocks

1 Min Row (med pace)

10 Iron Cross

30-sec Row sprint

10 KB Sumo Deadlifts

5 KB Sumo Deadlift High Pulls

Barbell warmup: With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Barbell Brigade. Last time hitting Sumo Deadlifts prior to re-testing our 5X5.  Today, your goal is hit a heavy set of 5, followed by a heavier set of 4, followed by a heavier set of 3, etc… until you hit a heavy single.  If that happens to be a PR, then sweet!  As stated, before make sure to brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back.

WOD:

AMRAP 12:

5 Cal Row

5 KB Sumo Deadlift High Pull (70/53)

* Add 2 reps/2 Cals every round

Video courtesy of Train FTW. Unlike the constant speed of the Sumo Deadlifts you did in the Strength piece, look to generate more force coming up in the Sumo Deadlift High Pull today so that KB moves all the way up to even with your collarbone.  The more the hips do, the less that arms/shoulders get taxed.  Remember, this is an ascending ladder AMRAP, so add 2 reps/cals to each movement every round.

Scaling Options:

KB weight -> 53/35 -> as needed

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Video courtesy of T-Nation

Iron Cross – 1 Min per side

Warmup:

1 Min Ski Erg

10 Iron Cross

10 KB deadlifts

5 Cobra to Hip Snap

8 KB Russian Swings

10 Kneeling Lat Stretch

10 Huggers

10 Over & Backs

On Rig: Perform 5 reps of scap pull ups, kip swings, Kipping Knee Raise, Alternating 1-Leg Toe2Bar (do 6 total), Toe2Bar

S/S/S:

8 Min EMOM:

Min 1 – :30 Active hang from rig

Min 2 – :15 Top of pull up (chin over bar) hold

Videos courtesy of Karhu Training Co. and Functional Bodybuilding, respectively.  Quick demos of the Active Hang and Chin Over Bar Hold.   Squeeze those shoulder blades in the active hang, and keep core and shoulders/arms tight in the chin over bar hold.

WOD:

For Time*:

100 Am KB Swings (53/35)

100 Burpees

* EMOM 5 Toe2Bar (WOD begins w/5 Toe2Bars)

35 Min Time Cap

Try to keep as steady a rhythm on both the KB Swings and burpees to get as many knocked out per minute before you have to jump back on the Toe2Bars.

Scaling Options:

KB weight -> 35/25 -> as needed

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of FitKAFAlar

Cool Down:

Barbell rollout on forearms – 1 Min

Video courtesy of 3rd Element Fitness

Kneeling Lat stretch – 1 Min per side

Warmup:

10 Cal Bike

6 Box Step Ups

10 Spider-Man Lunge w/twist

10 Squat2Stands

8 Box Step overs

5 Tuck Jumps

10 Pushup2Downward Dog

10 Kneeling Lat Stretch

6 Box Jump Overs

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Final time hitting our complex prior to re-testing our Oly 1RMs.  By now, you should be comfortable in the complex, so make the movements as smooth as possible.  %s go up, but reps stay the same as last time, so time per set stays at 4 min.

WOD:

For Time:

10 Box Jump Overs (24”/20”)

12/9 Cal Bike

15 Box Jump Overs

12/9 Cal Bike

20 Box Jump Overs

12/9 Cal Bike

25 Box Jump Overs

12/9 Cal Bike

30 Box Jump Overs

12/9 Cal Bike                             

* 14 Min Time Cap

Video courtesy of WOD Doc. The more efficient you are on the box jump overs, the better this WOD will go.  It IS possible to make it under the time cap today, but you gotta move!!!

Scaling Options:

Box height -> 20/16 -> as needed

No bike -> 15/12 Cal Row

Cool Down:

Pigeon pose off box – 2 Min per side

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW