Warmup:

250M row

10 bear plank shoulder taps

5 cobra2downward dog

5 cobra to hip snap

250M row

10 Squat2Stands

10 Thoracic High-fives

3 vertical jumps

Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Hang Clean + Jerk

3@60%

3@65%

2@70%

Sets start every 3 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Our Clean & Jerk complex for this cycle will help dial in the power of the hip extension.  Each rep of the complex will consist of a Clean (preferably squat), followed by a hang clean (preferably squat), and one Jerk (preferably split).  With the times per set, these will turn more into an EMOM more than anything.  Still, plenty of time to get the reps in.

WOD:

3 Rounds for Time:

500M Row

100′ Bear Crawl

15 Burpee to 6” target

Time Cap: 16 Min

Video courtesy of OPEX Fitness.  Quick demo for the Burpee to 6″ target.

Today’s WOD will push the cardio threshold just enough to be on the border of uncomfortable.  If you feel the breathing get harder as you go along, good.  Means you are pushing correctly.  Stick with it!

Scaling Options:

Burpee to 6” target -> regular burpee

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

3 Rounds:

20-sec KB dead bug*

Single-arm KB upside down OH carry** 30’ down, switch arm, 30’ back

5/5 Single leg KB RDL

5 Scap pull ups

*and** – see videos below, courtesy of Functional Bodybuilding

WOD:

24 Min EMOM:

Min 1 – 50′ Single DB OH Carry (switch hands at 25’) (50/35)

Min 2 – 10 Alt DB Snatch (50/35)

Min 3 – 5 Weighted Strict Pull Ups*

Min 4 – 15 Plate Sit Ups (25/15)

*Increase weight ea set

Video courtesy of Train FTW.  Quick demos of the DB OH Carry and the plate sit up.

This week will begin with a little longer EMOM.  Our goal is movement efficiency in some not-so common movements.  The work/rest ratio will be roughly :30/:30. On the weighted pull ups, look to either hold a plate/KB/DB between the feet or in a belt.

Scaling Options:

DB weight -> 35/25 -> as needed (Elite – 70/50)

Plate weight -> 15/10 -> as needed (Elite – GHD sit ups)

Weight pull ups -> strict bodyweight pull ups -> Buddha Pull Ups

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

400M jog

10 air squats

10 Squat2stands

10 over & backs

10 twisting push ups

200M jog

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

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, back squats, back squats w/2 sec pause at bottom

S/S/S:

Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our squat for this cycle is the tried-and-true Back Squat!!!  If there was one movement I would tell someone to make sure they got stronger in, it would hands-down be the Back Squat.  Keep your core tight throughout the reps, and make sure you get the crease of the hips below your knees before coming back up.

WOD:

For Time:

5 Cal Ski Erg

200M Run

10 Cal Ski Erg

200M Run

15 Cal Ski Erg

200M Run

10 Cal Ski Erg

200M Run

5 Cal Ski Erg

Time Cap: 15 Min

Small up-and-down the mountain chipper for the ski erg with quick 200M sprints in between. This one is very doable in the tice limit, but you need to keep moving!!

Scaling Options:

Run -> 250M row

Cool Down:

Banded hamstring stretch – 1 min per side

Oly Wall Sit – 2 Min

Warmup:

8 box step ups

6 cobra to downward dog

15-sec dead-hang on rig

5 scap pull ups

5/5 single-arm KB deadlifts

5/5 single arm KB Russian swings

3 KB Snatch per side

WOD:

EMOM 20:

Min 1 – 12 KB Snatch (6 per arm) 55/35

Min 2 – 10 Toe2Bar

Min 3 – 10 Single DB Box Step Overs (50/35)

Min 4 – 8 Strict Pull Ups

Videos courtesy of The Nationals and Rogue Fitness, respectively.  Quick demos on the DB box step overs and the KB Snatch. Little bit of a longer EMOM today to get some proficiency on some moves we don’t see that often.  With the KB Snatch, do all 6 on one arm before switching arms.  On the box step overs, hold the DB any way you want, and you only need to get on and over the box.  No need to lock out the legs at the top.

Scaling Options:

KB weight -> 35/25 -> as needed

Toe2Bar -> Alt Single Leg Toe2Bar -> kipping knee raise -> strict knee raise

DB weight -> 35/25 -> as needed

Strict pull ups -> banded pull ups -> Buddha Pull ups

Cool Down:

Cobra pose – 2 min

Kneeling shoulder stretch on box – 2 min

Video courtesy of Train FTW

Warmup:

10 Cal Bike

Bear crawl 30’

Reverse bear crawl 30’

Stiff leg bear crawl 30’

Walking lunge 30’

10 Squat2Stands

2 wall walks

20 sec handstand hold

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls

S/S/S:

Clean Pull

5X5

Increase weight ea set

Videos courtesy of Catalyst Athletics.

Our pulling movement this cycle will help us with our Clean & Jerks.  We’re working Clean Pulls!!!  What we are looking for is setting up each rep like you’re about to hit a heavy clean.  So, butt down, chest up.  Stay patient with the pull off the floor, as you get past the knee, start picking up the pace, then when the bar hits mid-thing, EXPLODE to triple extension.  The better we get in these, the more weight you’ll successfully get off the ground and, in the air, to catch in a clean.

WOD:

4 Rounds For Time:

20/14 Calorie Bike

12 Handstand Push-ups

60′ Plate OH Walking Lunge (45/25)

Would suggest keeping the bike speed a little lower than a sprint, so you have some gas in the tank when you get to the wall for the HSPUs.  Don’t rush the lunges either.  Keep the arms locked out, core tight as you move from lunge to lunge.

Scaling Options:

HS Push Ups -> Pike Push Ups off box -> Pike Push up off floor -> high kneel DB press

Plate weight -> 25/15 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Banded bully stretch – 1 Min per side

Warmup:

:30 jump rope

Spider-Man Lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

:30 jump rope

10 Cobra to downward dog

10 Bow2Bends

Barbell warmup: With an empty bar, and in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, power clean from mid-shin

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WOD:

30 Min AMRAP:

10 Power Cleans (135/95) *

100 Double Unders

10 Wall Balls (20/14) **

100/75 Calorie Row

*Add 10/5 pound to the bar every round

**Add 5 reps every round

Score = Total Reps

Looking at increasing our loads (reps and weight) the further you go into this AMRAP.  That said, 30 min is a long time.  Trying to sprint from the beginning is probably not the best idea.  Pace this out.  Hit manageable chunks on the Power Cleans and Wall Balls, then make the row and dubs smooth and consistent.

Scaling Options:

Bar weight -> 115/80 -> as needed

Dubs -> 200 Single Unders

MB weight -> 14/10 -> as needed

Cool Down:

Calf Stretch on rig – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

2 rounds:

250M row

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives

10 PVC OHS

3 PVC snatch balance

Then…

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, 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

S/S/S:

Snatch + Hang Snatch + Overhead Squat

3@60%

3@65%

2@70%

Sets start every 3 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Welcome to our new strength cycle!  We kick it off with our Snatch complex for this cycle.  This cycle, one rep of the complex will consist of a snatch (preferably a squat snatch), hold onto the bar as you bring it to the hang, then perform one hang snatch (preferably a squat snatch), once you stand all the way up, perform one more overhead squat.  We’re looking for good overhead stability in the bottom of these squats and very fast landing in the snatches.

WOD:

27-21-15-9:

Chest-to-Bar Pull-ups

– Complete 8 Wall Walks after each set of pull-ups

Videos courtesy of Train FTW and CrossFit HQ, respectively.  Quick demos for the Chest2Bar pull up and Wall Walk.

Today’s goal is an increase in our skill set.  We don’t want to be content just doing chin-above pull ups.  If you are proficient in those, you should be focusing on getting good at Chest2Bar.  Keep these reps smooth and don’t rush the Wall Walks.  Breathe through them and do your best to get your body fully upside down and nose to the wall.

Scaling Options:

Chest2Bar -> Chin Above pull ups -> Banded strict pull ups -> Buddha Pull Ups -> Ring Rows

Wall Walk -> Wall walk to height you can handle -> Knees or toes on box, walk to pike position -> 5 plank shoulder taps per side per Wall Walk

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded OH stretch – 1 Min per side

Warmup:

Grab a light KB

200M jog

5 Single leg KB RDLs per side

5 KB bent over rows per side

10 Spider-Man lunges

10 Squat2Stands

5 one-arm KB front Squat

5 one-arm KB press

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

Practice KB hang C&J – See video listed under the WOD, courtesy of Technique WOD

WOD:

5 Rounds For Time:

12 Hang KB Clean and Jerks – Right Arm (55/35)

20 Goblet Squats (55/35)

12 Hang KB Clean and Jerks – Left Arm (55/35)

20 American KB Swings (55/35)

Today is all about the Kettlebell!  As you practiced in the warmup, we want to hit the hang clean & jerks in such a way that we’re not constantly slamming the KB into our forearms.  As shown in the video, hinge the hip, pop the hip open, then pull the KB like starting a lawnmower.  Keep the technique good in those, and aim to go unbroken on the goblet squats and KB swings

Scaling Options:

KB weight -> 35/25 -> as needed (Elite – 70/55)

Cool Down:

Tabata Roll out: spend 20 seconds rolling out each body part.  Take 10 break between body parts

Warmup:

10 box step ups

30’ walking lunge

30’ side lunge

10 tuck jumps

30 high skip

30’ broad jumps

30-sec calf stretch ea side

S/S/S:

Every 90 seconds for 9 Min:

One attempt for Max distance: Broad Jump

Video courtesy of Overtime Athletes. We’re going to take the beginning of class to get some good explosiveness out of our hips.  One thing you’ll always here us talk about is the need for violent hip extension to generate force.  The broad jump is a great way to get the hips used to a very fast, explosive opening AND closing.

WOD:

21-18-15-12-9-6-3:

Echo Bike Cals

Box Jump Overs (24”/20”)

15 Min Time Cap

So, while the initial thought may be to sprint the bike cals, just remember, you have box jump overs right after.  Don’t want the legs locking up on you when there are jumps coming up.  But, can’t go too slow as you’re on a time cap.  What to do, what to do….

Scaling Options:

No bike -> 24-21-18-15-12-9-6 cals, row

Box height -> 20/16 -> as needed (Elite – 30/24)

Cool Down:

Couch Stretch – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChrioSport Specialists of Dallas

Warmup:

Bear crawl 30’ and back

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

10 Huggers

10 over and backs

Barbell w/u: 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, Low hang (below knee) Power Snatch, Power Snatch from mid-shin

WOD:

For Time:

2 Rounds

50’ Bear Crawl

10 Power Snatch (75/55)

10 Pull-Ups

then…

2 Rounds

100’ Bear Crawl

8 Power Snatch (95/65)

8 Chest2Bar Pull-Ups

then…

2 Rounds

200’ Bear Crawl

6 Power Snatch (115/80)

6 Muscle Ups or Burpee to Chest2Bar Pull Ups

Video courtesy of CrossFit Reebok ONE.

We’ll keep out transition week going with a ascending distance/weight/skill ladder for bear crawls, power snatches, and pull up variations.  As the work increases, make sure your form stays dialed in to take on the next level!!

Scaling Options:

Bar weight -> as needed.  Would prefer three weight jumps through WOD, but if needed, stay same weight throughout (Elite – 95/65, 115/80, 135/95)

Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Child’s Pose – 2 min

Kneeling Lat Stretch – 1 min per side