Monthly Archives: January 2023

20230105

Warmup:

10 Box Step ups

8 In-Place lunges

:30 dead hang on rig

8 Box step overs

6 Light plate lunges

4 Rope walks

4 light DB box step overs

4 OH plate walking lunge

4 Toe2Rope – See video below, courtesy of Ben Bergeron

S/S/S:

Spend 10 Min working Rope Climb Skills

Video courtesy of CrossFit HQ.

Just want to take the beginning of class getting folks comfortable on the rope for rope climbs.  As shown in the video, a good foot technique to practice is the J-Hook

WOD:

18 Min AMRAP:

10 Single DB Box Step Overs (50/35)

50′ Plate OH Walking Lunge (45/25)

2 Rope Climbs

Videos courtesy of ZOAR Fitness and Train FTW, respectively.  Some good examples of the DB box step over and OH plate Walking Lunge.

Today we are looking to add in some not-often-worked skills.  On the Single DB box step overs, how you hold the DB is up to you. Either on the shoulder or in the suitcase position, whatever works best for you.  For the OH walking lunge, adding the plate will make you really focus on that locked out arm position.  And, as we practiced earlier, time to get some rope climbs in!  If all the ropes are being used, once you come off the rope, let the next person go as you rest before your next ascent.

Scaling Options:

DB weight -> 35/25 -> as needed

Plate weight -> 35/15 -> as needed

Rope climbs – 2 Rope Walks per 1 Rope Climb

Video courtesy of CrossFit HQ

Cool Down:

Pigeon Pose on box – 1 Min per side

 

Kneeling Shoulder stretch on box – 2 min

20230104

Warmup:

200M run w/Med Ball

10 Med Ball Squats

8 MB push press to target

6 Wall Ball Shots

10 PVC pass thrus

10 PVC around-the-worlds

10 PVC Overhead Squats

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations. Move hands out to Snatch grip and perform 5 reps of: Behind the Neck Push Press, OHS, Snatch Drop, Heaving Snatch Balance

S/S/S:

Every 2 Min for 12 Min:

2 Reps of

 Snatch Balance + OHS

 

Start at 60% of Snatch 1RM and build by feel

Video courtesy of Train FTW.

To start today off, we want to get a little overhead squat position work in. So for a total of 6 sets you will perform two reps of a Snatch Balance and an Overhead Squat.  You can either take the bar out of the rig or pick it up off the ground and put it on your shoulders, up to you.  Our focus in the Snatch Balance will be a QUICK drop underneath along with a solid punch to get us very stable at the bottom receive position.  Once you stand up with the bar, continue to one more OHS.  After that OHS, bring the bar back to the shoulders, and hit the rep again.  Your starting work weight will be roughly 60% of your Snatch 1RM.  You can either stay at the same weight or build in weight as you feel comfortable. The goal is to have us ready to catch some good next week in our re-test week.

WOD:

15-12-9-6-3:

Wall Balls (20/14)

Power Cleans (115/80)

*25 Unbroken Double Unders After Each Round

15 Min Cap

 

*If you trip up during the 20, start back at zero

Video courtesy of Kristi Eramo O’Connell.  Some good tips on consistent Double Unders.

Today, the wall balls and Power Cleans are pretty self-explanatory.  But, wanted to clarify on the Double Unders.  Each set of dubs HAS to be unbroken.  Meaning, if you trip up before you hit 25, you start that set of dubs again, but back at zero.  So, we are looking for steady, consistent reps.

Scaling Options:

MB weight -> 14/10 -> as needed

Bar weight -> 95/65 -> as needed

Dubs -> 15 unbroken Dubs -> 50 unbroken Single Unders

Cool Down:

Couch Stretch – 2 Min per side

 

Calf Stretch on rig – 1 Min per side

20230103

Warmup:

200M run

30’ walking lunge w/twist

30’ Inchworm

30’ Bear Crawl

30’ Side Lunge

10 Squat2Stands

10 Over& Backs

On rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows

WOD:

5 Rounds:

23 Push Ups

23 Pull Ups

23 Ab Mat Sit Ups

23 Air Squats

 

* 200M run after every round of Air Squats

 

35 Min Time Cap

Video courtesy of CrossFit HQ.  Some good pull up efficiency tips.

Welcome to 2023!  So, today’s WOD is 5 round of 4 movements (5X4 = 20) with 23 reps per movement (see how we worked in 2023?!…get it?…no, just me…cool…).  With some of the movements, unbroken reps should not kill you, but if some movements are a little more outside of your wheel house, look to break up the reps into manageable chunks, so you don’t hit a fatigue point

Scaling Options:

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

Push-ups -> off bench

Sit Ups -> feet anchored

Air Squat -> to depth

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Scorpion Stretch – 1 Min per side