Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
S/S/S:
For Time:
2K Row
Time Cap 10 Min
We began the week with a variation of a benchmark, and this week we’ll end with a different benchmark. The goal; 2K row as fast and as efficient as you can
Rest 5 Min after cap before WOD
WOD:
10 Rounds:
:30 Echo Bike Sprint (Cals)
1:30 Rest
Score = Total Cals
Make sure you SPRINT the entire 30 seconds each round. With that short of a time, you can really go for that red-line each time.
Barbell warmup:With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts
S/S/S:
Banded Deadlift
5X3
Increase weight ea set
Video courtesy of Rogue Fitness. Third run of our banded deadlifts this cycle. By now, you should have a better idea on how to set up and perform the movement. So, plan to go even heavier than you did on either the 5X5 week or 3X5 week.
WOD:
16 Min AMRAP:
3-6-9-12-…etc
Toe2Bars
*50m Dual KB Farmers Walk (70/55) After Each Round
Video courtesy of WODStar.
With our banded deadlifts first, and now the T2B/Farmer walk WOD, today you WILL feel your core. Keep the core active in the Toe2Bars and then really turn it on during the walks. If the core isn’t fully engaged during those farmer walks, we run the risk of injuring our back
Scaling Options:
Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise -> V-Ups
The goal today should be no longer than 40 seconds of work each minute. Looking for efficient reps throughout. That said, on the Floor Press, make sure to come down with control and not slam your elbows to the ground.
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
4@65%
4@70%
3@75%
+1 Split Jerk at the end of ea set.
Sets start every 4 min
% Based off 3Nov 1RM
Video courtesy of Catalyst Athletics.
Today will be our third go at our Clean complex for this cycle. By now, you should be used to standing up with the barbell, setting your shoulders back, having tension on the bar, hinging the hip back to go into your hang position, and then VIOLENTLY opening the hips and shrugging to get that bar moving, then aggressively getting under the bar to catch at the bottom of the clean, then standing to lock out, proceeding to reset the bar on the ground then hit a successful Clean. Today our %s stay the same, but our reps go up each set, so time per set jumps to 4 min
WOD:
For Time:
21 Power Cleans (115/80)
400m Run
15 Power Cleans
400m Run
12 Power Cleans
400m Run
9 Power Cleans
400m Run
18 Min Time Cap
Attack the Power Cleans at a good pace, the as you run, shake out the arms so your grip is fresh for the next round. Keep a steady pace through the run as well
On rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows, Chest2Bar Pull Ups or ring rows
WOD:
20 Rounds For Time:
5 Pull-ups
5 Push-ups
5 Sit-ups
5 Air Squats
40 Min Time Cap
So, if you ever thought “What would the benchmark WOD, “Angie” look like if I divided it by 20?”, well, today you get your answer. Instead of going 100 pull ups, right to 100 push-ups, right to 100 sit ups, and finally 100 air squats, today we segment them out. The goal of this is to delay the onset of fatigue as the short reps counts per round will allow you to finish e reps, let that area of the body rest as you hit a different move, etc.…
Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk
S/S/S:
Push Jerk
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third go at Push Jerk this cycle. With the drop down to 3 reps per set, we should see an increase in weight used as compared to the 3X5 week. Stay tight in the initial dip and get one hell of a PUNCH as you extend the hips before a quick drop under the bar.
WOD:
EMOM 16:
Odd Min – 8 Hang Power Cleans
Even Min – 10 Dual DB Box Step Overs (24/20)
-Choose weight for both movements that is challenging but you can go unbroken with
Video courtesy of Misfit Athletics. Some good options for the DB box step overs.
The goal should be no more than about 30 seconds of work each minute. That said, keep the movements precise and not sloppy.
Scaling Options:
Hang Power Cleans -> Dual DB hang Power Clean
DB Step overs -> Single DB step over -> no DB step overs
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
4@65%
4@70%
3@75%
Sets start every 4 min
% Based off 3Nov1RM
Video courtesy of Train FTW.
Third time hitting our Snatch complex this cycle. %s stay the same, but the reps increase each set, so the time for each set goes up to 4 min each. While you have the option to go touch and go when you bring the bar back to the ground for the Snatch in the complex, you can take a second on the ground to reset your hips to make sure you stay in the perfect position for the snatch.
WOD:
12 Min AMRAP:
Reps/Cals 3-6-9-12…-etc
Shoulder to OH (115/80)
Toes 2 Bar
Row (Cals)
Video courtesy of Breazeal Gymnastics. This ascending ladder AMRAP will initially tax your shoulders. You may think the row would be a good time to recover, but if you do that, you’ll eat up a ton of time off the clock. Aim to keep your rest in the short transitions between movements.
Scaling Options:
Bar weight -> 95/65 -> as needed
T2B -> Alt Single Leg Toe2Bar -> Kipping Knee raise -> Strict Hanging Knee Raise -> Laying Toe2Bar -> V-Ups
Video courtesy of OPEX Fitness. Each round will feel like a mini-chipper. That said, grind through the rounds. There is no real sprint option. This is one where you just bite down and keep going!
Scaling Options:
HSPUs -> Pike Push ups off a box -> pike push up off floor -> High kneeling DB shoulder press
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
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Part three of our Front Squat cycle. Today, we drop the reps to 3 per set, so aim to go heavier per set than both the 5X5 week and the 3X5 week. Make sure the core stays tight during the reps. This will help keep you from tipping forward.
WOD:
21-18-15-12:
Echo Bike Cals
*200M Run after each round
15 Min time cap
Really aim to attack each round on the bike and use the 200M run as a mini recovery (shake out those legs!).
Joint Strike CrossFit 