Warmup:

1 Min row

30 sec row leg and hips only

10 Spider-Man Lunges

5 Inchworm push ups

10 Iron Crosses

10 Scorpions

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

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

S/S/S:

High Hang Clean + Clean

3@65%

3@70%

2@75%

 +1 Split Jerk at the end of ea set.

Sets start every 3 min

% Based off 3Nov 1RM

Video courtesy of Catalyst Athletics.

Our Clean complex this cycle will put an emphasis on violent hip extension at the beginning, which will help establish the movement pattern in the second part of the lift.  Each rep of the complex will consist of one hang Clean (preferably squat), holding onto the bar, bringing it to the ground, re-setting the hips and performing one Clean from the ground (again, prefer you do Squat Clean). It’s not a deal-breaker if you drop the bar between movements, but since the loads are lighter, now would be a good time to increase that grip strength by holding onto the bar through the whole complex!

WOD:

10 Rounds For Time:

Reps of 10-9-8-7-6-5-4-3-2-1

Power Snatch (115/80)

Toes 2 Bar

15 Min Time Cap

Video courtesy of CrossFit HQ.

The first few sets of this WOD will make you feel like there is no end in sight.  But, you’ll notice your pace pick up as you get into the later sets, which should allow you to make it under the cap!

Scaling Options:

Bar weight -> 95/95 -> as needed

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

Video courtesy of Functional Bodybuilding

Cool Down:

Barbell rollout on forearms – 1 Min

Cobra Pose – 1 Min

Warmup:

8 Cal Bike

10 Squat2Stands

10 Side lunges

10 Cal Row

10 Bow2Bends

10 Kneeling Lat Stretches

8 Cal Ski Erg

10 Huggers

10 Over & Backs

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

WOD:

AMRAP 7:

5 Cal Ski Erg

5 Cal Row

5 Cal Echo Bike

10 Cal Ski Erg

10 Cal Row

10 Cal Echo Bike

Etc… Add 5 cals every round

–  Rest 3 Min

Repeat for 4 sets (start back at 5/5/5 at beginning of each set)

Score = total cals

Video courtesy of The Ready State. Looking for a good cardio output every 7-minute segment today!  You’ll have to push the pace to get into the 15s on all three movements.  Can you make it to the 20s?

Scaling Options:

No ski erg -> Banded Ski Erg – 2 pulls = 1 Cal

Cool Down:

Couch Stretch – 2 Min per side

Thread=the-needle hold – 1 min per side

Warmup:

Grab rope and pair of light Kettlebells

3 Rounds:

:30 rope practice

5 Cobra to Hip Snap

10 Bow2Bends

5 Dual KB sumo deadlifts

5 Dual KB Cleans

5 Dual KB Press

-Then.. barbell warmup: With an empty barbell, complete 5 reps of: Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our pushing movement for this cycle will be the Push Jerk.  Our goal with the Jerk is to increase the amount of weight we can successfully get overhead.  Statistically, you should get a good 30% more weight in a Push Jerk than you would from a Push Jerk.  Big key is once you extend the hips, PUNCH with the arms as you land in soft knee.

WOD:

4 Rounds:

7 Dual KB Clean & Jerks (55/35)

14 Burpee over KBs

28 Double Unders

Time Cap: 12 Min

Video courtesy of WODStar. For the Dual KB Clean & Jerk, once the KB come off the ground, they do not have to return to the ground until you are done with the reps, they only go to the hang on the way down.

In today’s WOD, the first two pieces should really get the heart rate up.  Your goal during the double unders is to slow your heart rate down just a bit, so focus on a steady rhythm in the dubs rather than trying to race through them.  Remember, smooth is fast…

Scaling Options:

KB weight -> 35/25 -> as needed

DUs -> 56 SUs

Cool Down:

Heel cord mash on KB – 1 Min per side

Video courtesy of Zac Ansaldo

Banded Bull Stretch – 1 Min per side

Pic courtesy of Chiff.com

The Combat PT Tent is closed in observation of Veterans Day.

Warmup:

3 Rounds:

1 Min jump rope practice

4 Spider-Man lunges per side

8 Bow2Bends

5 KB deadlifts

5 KB Russian Swings

WOD:

In 4 Min, complete:

400m run

30 Russian KB Swings (70/55)

Max reps – Double Unders

Rest 2 Min. 

Repeat for 5 Rounds

Score = Total Double Unders

Video courtesy of Train FTW.

So, today’s WOD has a run and Russian KB Swing buy-in each round.  And yes, no scaling options for the dubs.  Today is another day where you get 5 opportunities to get your first Double Under (if you’ve never gotten one) or 5 rounds of getting more dubs than before.  You should have around 1:00-1:30 per round for dubs.  With the Russian Swings, try to keep the slight bend in your arm as the KB comes up out of the swing.  This will put less of a taxing on your shoulders, and make the return much faster.

Scaling Options:

Run -> 500M Row per round

KB weight -> 55/35 -> as needed

Double Unders -> No Scale

Cool Down:

Calf Stretch on rig – 2 Min per side

Roll out T-Spine – 30 passes

Warmup:

100M Med Run

6 Box Step Ups

20 pedaling calf raise in downward dog

100M Med Run

10 Iron Cross

10 Bow2Bends

100M Med Run

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: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Hang Snatch + Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 3Nov1RM

Video courtesy of Train FTW.

Our Snatch complex this cycle will really help develop that explosive hip extension.  1 rep of the complex will consist of a hang squat snatch, followed by a squat snatch.  Would prefer these reps be of the squat snatch variety, but if dropping to the bottom of an OHS is a limiting factor, make them power.  On the hang, focus on loading up tension as you dip yourself into the hang position, and then VIOLENTLY extend the hips to get that bar moving!

WOD:

AMRAP 12:

200M Med Ball Run (20/14)

15 Burpee Box Jump Overs (24″/20″)

10 Toe2Bar

Video courtesy of Chad Kackert.  Some options for how to carry the med ball in the run.With the med ball runs, know that your pace won’t be as fast as a normal run.  Some folks trend to try and sprint, but with the added load, that could do weird things to your knee or mess with your balance.  Would rather you move smoothly even if it is a sec off your pace.

Scaling Options:

MB weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed

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

Video courtesy of FitKAFAlar.

Cool Down:

Kneeling Shoulder Stretch on Box – 1 Min

Banded Shoulder Stretch on Med Ball – 2 Min

Videos courtesy of Train FTW and Barbell Shrugged, respectively

Warmup:

8 Cal Bike

10 Cobra2Downward Dog

20 Shoulder Taps in plank

10 Kneeling Lat Stretch

10 Scorpions

8 Cal on Ski Erg

10 Alt V-ups

On Rig: Perform 5 reps of scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups (or ring rows)

WOD:

EMOM 15:

Min 1 – 12/9 Cal Bike

Min 2 – 15 Pull Ups

Min 3 – 25 Ab-Mat Sit Ups

Rest 5 Min, then…

15-12-9-6-3:

Ski Erg Cals

Handstand Push Ups

Video courtesy of CrossFit HQ.

Little 2-for-Tuesday feel for today’s dual WOD!  The rep counts in the first part of today are meant to challenge you.  You’ll be lucky to have any more than a 15-second break per minute. Find a steady pace and keep from losing form.  If form gets sloppy, it’ll require more effort to finish, thus making you more tired than needed

Scaling Options:

Pull ups -> Banded pull ups -> Buddha Pull ups -> Ring Rows

If no ski erg, banded ski erg.  2 Pulls + 1 Cal

HSPUs -> Pike Push-ups off a box -> Pike push-ups off the floor -> High kneel DB should press

Cool Down:

Lat Stretch on Rig – 1 Min per side

Video courtesy of Harbor Park CrossFit

Cobra Pose – 2 Min

New Strength Cycle!!!  This week and next week will kick off a new cycle that will take us into mid-January.  Be ready to make some good gains!!!

Warmup:

200M jog

2 Rounds (grab 2 light Dumbbells):

8 DB deadlifts

8 DB Front Squat

8 DB Press

Then…

10 Squat2Stand

10 Thoracic High fives

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

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our new strength cycle begins with a foundation for a successful Squat Clean, a solid Front Squat!!  In between sets, keep working your Front Rack mobility to make it easier to make a shelf with your shoulders.  Keep the core tight throughout the lift as well.

WOD:

3 Rounds:

25 Dual DB Shoulder to OH

50′ Dual DB Front Rack Walking Lunge

10 Devil’s Press

DB weight – 35/25

Time Cap – 12 Min

Video courtesy of OPEX Fitness. Today’s loads are meant to be slightly lighter as your rep count on this one is higher, so to make the time cap, you’re going to have to MOVE!  That said, don’t get sloppy.  For the Shoulder 2 Overhead, you can strict press, push press, or push jerk.  Up to you.  For the walking lunges, keep the core tight and gaze straight ahead.  Remember, the second you look down, your torso will follow your eyes. And for the Devil’s Press, try to either go unbroken or 5 and 5.

Scaling Options:

DB weight -> 25/15 -> as needed

Cool Down:

Banded Hamstring Stretch – 2 Min per side

Video courtesy of CrossFit Federal Hill

Couch Stretch – 2 Min per side

Warmup:

1 Min Row (easy pace)

10 Cherry Pickers

10 Iron Cross

1 Min Ski Erg (med pace)

10 Kickers per leg

30-sec Row sprint

30 sec Thoracic Wall Stretch – see video below, courtesy of Chelsea Lowenstein

10 Thread-the-needle

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

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 8Sept2022

Video courtesy of The Barbell Brigade.

We finish our re-test week with our 5X5 on Sumo Deadlifts.  Been saying it all week, but if you hit Sumo Deadlifts every time we had them programmed over the last 9 weeks, you will see an increase in strength.  Keep your form on point and move some weight!!!

WOD:

21-15-9 Cals For Time:

Ski Erg

Row

Video courtesy of CrossFit HQ.

With a descending number of cals every round, this WOD should allow you to go full-send each round!

Scaling Options:

If no ski erg available -> banded ski erg

Video courtesy of KIS Fitness

Cool Down:

Iron Cross – 2 min per leg

Banded Hamstring Stretch – 1 Min per side

Video courtesy of MoveSkill

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

Snatch warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

Clean & Jerk warmup (done after Snatch work and prior to C&J): 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 establish 1RM Snatch

20 Min to establish 1RM Clean & Jerk

Video courtesy of Alex Yao. Some motivation for today.

Today is the day to see if our recent Oly cycle helped our Oly lifts!  Remember, 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!!!

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of CrossFit Albany

Banded OH stretch – 2 min per side