20221031

Halloween+Kettlebell 2022

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

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