Pic courtesy of Back Alley Fitness.  Happy Valentine’s Day!!!

Warmup:

2 Sets:

:30 jump rope

10 Bow2Bends

10 Squat2Stands

5 Push up2Downward Dog (pedal calves 5 times ea in DWD)

10 light plate Ground2OH – see video below, courtesy of Functional Bodybuilding

25’ light plate OH walking lunge

Then…

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@65%

3@70%

2@75%

Sets start every 4 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda. Our second run of our Clean Complex for the cycle.  As a reminder, 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 %s going up, time per set has increased as well.

WOD:

14 Min AMRAP:

50 Double Unders

50-feet, Single-Arm Overhead Walking Lunges* (50/35#)

*Switch arms at 25 feet

Video courtesy of OPEX Fitness. Key to today’s WOD will be to let the shoulder relax as much as possible in your double unders.  This way, the shoulders have enough juice to stay stable in the OH DB walking lunge.  Also, keep the core engaged in both movements.

Scaling Options:

Double Unders -> 100 Single Unders (Elite – 1000 Double Unders)

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

Cool Down:

Calf Stretch on Rig – 1 Min per side

Banded Bully Stretch – 1 Min per side

Pic courtesy of The CrossFit Games site. The Open is upon us!  Thursday afternoon, CrossFit HQ will drop the workout for 23.1.  It will be our WOD for this coming Friday, so tune into the CrossFit Games site or YouTube channel Thursday evening to see what is in store.

Warmup:

Walking lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

5 Cobra to Hip Snap

5 broad jumps

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

WOD:

5 Rounds:

3 Wall Walks

25-foot Burpee Broad Jumps

10 Alternating Pistols

15 Toe2Bars

-Rest 1 Min between Rounds

(Elite Version: 3 Wall Walks, 25’ Handstand Walk, 10 Pistols, 20 Toe2Bar)

Video courtesy of Train FTW.  Quick demo for the Burpee Broad Jumps.

This week we kick off with what will feel like 5 mini-WODs.  You are mean to push your pace just a little bit through each round as you will get a minute of rest after each round.  That said, still make sure we are getting full range of movement on each exercise.  With the wall walks, still start and finish each rep at the bottom of a push up, make sure you get at least within 6” of the wall at the top. Try to cover as much distance as you can for each burpee broad jump until you get to the 25’.  On the pistols, get that hip crease below the knee in each rep.  Lastly, make sure the toes make contact with the bar in the Toe2Bars

Scaling Options:

Wall Walk -> wall walk to controlled height -> 8 Shoulder taps per 1 wall walk

Pistols -> Banded pistols

Video courtesy of Invictus Fitness

Toe2Bar -> Alt single-leg Toe2Bar -> Kipping Knee raise -> Strict Knee raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Banded Shoulder Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

500M row

10 Spider-Man Lunge w/twist

10 Squat2stands

10 Thoracic High Fives

10 over & backs

On Rig: Perform 5 reps of: scap pull up, kip swings, kipping knee raise, Toe2Bar

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, move bar to hang and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin

S/S/S:

Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Back Squats this cycle.  The aim with the 3X5 week is, we are 2 less sets than the previous time we hit these.  So, I want to have an extra warm-up set or two and then aim to go heavier on this set than I did on set 3 of the 5X5 week.  This way we push to finish even heavier than the last set of 5X5 week.

WOD:

10 Rounds For Time:

9 Wall Balls (20/14)

6 Toe2Bar

3 Power Cleans (165/115)

18 Min Time Cap

https://www.youtube.com/watch?v=gkjqW4bRwf4

Video courtesy of Breazeal Gymnastics.

In anticipation of some rep schemes, movement styles we may see, wanted to make Friday a little fun and put in something that, if I was programming the Open, might show up in an Open WOD.  If you do the quick math, the goal should be to keep each round around the 1:30-1:40 range.  This means you’re gonna need to keep moving to make it under the cap.  Limit rest to transition from movement to movement, and go unbroken with whatever movement you are in.  Push for it!

Scaling Options:

MB weight -> 14/10 -> as needed

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

Bar weight -> 135/95 -> as needed

Cool Down:

Banded hamstring stretch – 1 min per side

Cobra – 2 Min

Warmup:

8 Cal Bike

5 in-place inchworm push ups

10 plank shoulder taps

6 Cal Ski Erg

3 Wall Walks

30-sec Handstand Hold

On Rig: Perform 5 reps of: scap pull up, kip swings, kip swings w/hard push back, if doing muscle ups, work muscle up transitions, if doing burpee to pull up, do 3 burpee to pull up

WOD:

EMOM 24:

Min 1 – 15/11 Cal Bike

Min 2 – 12 Handstand Push Ups

Min 3 – 9 Cal Ski Erg

Min 4 – 6 Ring or Bar Muscle Ups

Video courtesy of Carl Paoli.  Some good muscle up transition drills here.  Check out his channel for more good stuff!

Little bit of high skill work on today’s EMOM.  If the gymnastic movements are doable, but the reps are out of your range, cut back to what you can do for that minute.

Scaling Options:

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

Muscle Ups -> Burpee to kipping pull up -> burpee to jumping pull up -> burpee to ring row

Cool Down:

Cobra pose – 2 min

Saddle Pose – 2 min

Warmup:

8 Box step overs

10 Bow 2 Bends

5 tuck jumps

10 Squat 2 Stands

5 cobra to down dog

5 cobra to hip snap

5 box jumps

3 burpee box jump overs

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

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second strike at Clean Pulls this cycle. Hitting these will also help break the habit of an early arm bend in the clean.  Normally folks will pull early as an anticipation of having to move the bar up to the shoulders for the catch. By sticking with just hitting the pull, you’ll see by not bending the arms, the hips are able to generate even more force on the movement.

WOD:

AMRAP 12:

3 Burpee Box Jump Overs (24/20”)

3 Deadlifts (225/155#)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

– Continue adding 3 reps to each movement until time expires

Video courtesy of OPEX Fitness. Little Deadlift/burpee box jump over ladder for our Wednesday fun!  Look to keep the burpee box jump overs smooth and continuous.  Don’t red-line them, but don’t walk.  This way, you got it in the tank to go unbroken or hit big chunks on the deadlifts

Scaling Options:

Box height -> 20/16 -> as needed -> scale to burpee box step overs

Bar weight -> 185/130 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

Grab partner and a med ball

400M med ball run (pass ball back and forth every 100M)

Stand 10-15’ from partner and perform:

10 med ball chest passes

10 med ball side tosses

10 granny shots

10 wall ball shots

Pic courtesy of CrossFit Eglin.  Oooohhhh, YEAH!!!  Partner WOD!

WOD:

For Time With A Partner:

150 KB Swings (55/35)

1 Mile Run

150 KB Goblet Squats (55/35)

– Run at the same time with your partner

Split KB Swing and Goblet Squats any way you want. 

Must finish all KB Swings before run.

Video courtesy of CrossFit HQ.

Looking for some good even work/rest ratio today in the KB Swings and the Goblet Squats between you and your partner.  The run, you can motivate each other to keep a good pace to make it through.  If you don’t have a partner, look below for a solo version.

Scaling Options:

KB weight -> 35/25 -> as needed

Run -> 2000M Row

Solo version:

75 KB Swings

1 Mile Run

75 Goblet Squats

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 Min per side

pic courtesy of SteamDB

The CrossFit Open begins next week!  Be Ready!!!

Warmup:

2 rounds:

250M row or 1 min rope work

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 + OHS

3@65%

3@70%

2@75%

Sets start every 4 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Second time hitting our Snatch complex for this cycle.  %s increase, so time per set will increase as well.  Each time you hit this complex, make that first snatch as perfect as possible, return the bar to the hang, load up the hips and really use that hip extension to move that bar up so you are able to drop under FAST.  Once you stand up with the bar, keep stable as you perform that last OHS.

WOD:

For Time*:

1000M Row

200 Double Unders

Break up any way you want

*Starting at 0:00 and every 2 Min – 200M run

Time Cap: 16 Min

Video courtesy of Train FTW.

Think of this like those old “choose your own adventure” books.  The way you break up the reps as distance in the double unders and row are totally up to you, as long as you complete all work within the time cap.  But, don’t forget about the kicker!  Every 2 min, you will hit a 200M run.  This will basically give you about a minute of work time to chip away at those dubs and rowing.  Feel like changing your strategy now?  My suggestion: break the loads up into 4.  Aim to knock out a forth of that load when you come in from the run.  If you don’t finish before the next run, that’s okay.  Pick up where you left off when you come in from the next run.  Then once you finish that fourth of the load, move on to the other movement and get that fourth done.  Keep that going until all work is done….or come up with your own plan.  What will work best for you?…

Scaling Options:

Double Unders -> 400 Single Unders

200M run -> 250M row -> cut run to 100M

Cool Down:

Calf Stretch on rig – 1 Min per side

Laying Thoracic Rotation – 10 per side

Video courtesy of The Active Life

Warmup:

200M Jog

10 Scap Push Ups

8 Spider-Man Lunge

8 Box Step ups

10 Huggers

10 Over & Backs

6 Box Jumps

8 Cobra to hip snap

On Rig:Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell Warmup:With an empty bar, and in Snatch Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Muscle Snatch, Behind the Neck Push Jerk, Hang Power Snatch, Power Snatch from mid-shin

WOD:

In 4 Min, complete:

6 Power Snatches (115/80)

8 Box Jumps (24″/20″)

10 Toe2Bar

Max Reps: Bar Facing Burpees

*Rest one minute

Repeat for total of 5 Rounds

Score = Total Bar Facing Burpees

Video courtesy of Train FTW.

While the popular thought might be to try and sprint through the “Buy-in” each round of the power snatch, box jumps, and Toe2Bar so you have more time for bar-facing burpees, I would argue, moving smooth through those movements rather than sprint them will not only get you through them faster than you think it would, but will also allow you to have a little extra gas in the tank once you get to the bar facing burpees.  Don’t run out of gas too quickly!!

Scaling Options:

Bar weight -> 95/65 -> as needed (Elite – 135/95)

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

Toe2Bar -> Alt single-leg Toe2Bar -> Kipping Knee raise -> Strict Knee raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Calf Stretch on box – 1 Min per side

Warmup:

1:00 Echo Bike

30’ bear crawl

30’ Heel2Toe

30’ Side lunge & back

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

1:00 Ski Erg

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), 3 Chest2Bar Pull ups (or harder ring rows)

S/S/S:

Close-Grip Bench Press

5X5

Increase weight each set

Video courtesy of Juggernaut Training Systems.

For our pushing movement this cycle, we’re going t focus on the Close-grip Bench Press.  Looking to get some good work o the shoulders and tricep strength! Technique Points to remember: 1. Move your grip in 2-3” from your competition grip. 2. Focus on tucking your elbows more and touching the bar lower on your chest to maintain bar over wrist over elbow stacked position.

WOD:

For Time:

50/35 Cals, Echo Bike

40 Deficit Push Ups (Hands on 45# Plates)

30 Chest2Bar Pull Ups

20 Handstand Push Ups

10 Cal Ski Erg

Video courtesy of Train FTW.  Quick demo of the deficit Push Ups on plates.

Today we’re looking to tackle a mini-chipper.  As with any other chipper, the goal is to chip away at the work rather than try to make it a big sprint.  Steady pace to start, and pick up the pace towards the end!

Scaling Options:

No bike -> 65/45 Cal Row

Deficit push ups -> Hand-rel push ups

C2B pull ups -> Chin-above pull ups -> Buddha Pull Ups -> ring rows

HSPUs -> Pike push ups off a box -> pike push ups off the floor -> high kneel DB press

Cool Down:

Doorway Stretch – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChrioSport Specialists of Dallas

Warmup:

:30 jump rope

10 Bow2Bends

10 Alt Toe Touch

8 Cobra2Downward Dog (pedal calves 5 times ea in DWD)

:30 jump rope

5 med ball squats

5 wall ball shots

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

Today’s WOD is to honor one of our own, 56 MDG member MSgt Kayci Gordon.  MSgt Gordon has been a bright star in our classes while she has been here, but will be taking off to do even greater things in Kunsan.

WOD:

“Kayci Gordon”

Partner WOD

20 Min AMRAP:

56 Double Unders

7 Deadlifts @ 50-60% of 1RM

8 Wall Balls(20/14)

38 Ab-mat Sit Ups

Split reps as needed, one partner working at a time

So, the movements today are some of her favorites.  As far as the numbers: 56 for the 56^th MDG, 7 for E-7, 8 for Kayci’s soon-to-be new home in the 8^th FW at Kunsan, and 38 for her going to the 38^th parallel to help continue to keep us safe from N. Korea.  And today is a partner WOD as none of us make it through these AF careers alone.  Always got our Wingmen’s back! Safe travels Kayci,  from your Joint Strike fam!!!!

Scaling Options:

Double Unders -> 100 Single Unders

Bar weight -> 35-45% of Deadlift 1RM

MB weight -> 14/10 -> as needed

Sit ups -> feet anchored

If no partner, split reps, an try to go equal work/rest

Cool Down:

Cobra Pose – 2 min

Calf Stretch on rig – 1 min per side