Pic courtesy of Brandon Mui of CrossFit Iron Spider. Get your WOD in early so you can eat those treats guilt-free…well, kinda guilt-free…

Warmup:

200M “pumpkin Run” (carry a slam ball, 20# or heavier)

10 squats holding slam ball

Waking Lunge w/twist 30’

Bear crawl 30’

Crab Walk 30’

Spider-Man lunge 30’

Broad jump 30’

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

WOD:

“Halloween Havoc II – Longer and Deadlier”

5 Rounds:

100M “Candy Bag Carry” (53/35)

31 “Pumpkin Smashers” (25/15)

13 “Rise from the Dead” Sit-ups (15/10)

20 “Scarecrow Lunges” (45/35)

*See Notes for movement details

What’s scarier than a horror movie?  Watching its sequel and hoping it doesn’t suck 😊 Well, we’ve given our classic “Halloween Havoc” its own sequel, but it’s better than the original, as it’s 2 rounds LONGER!!!…and we swapped one movement for a new one…For the movements: “Candy Bag Carry” = Farmer’s Carry w/Kettlebells, “Pumpkin Smashers” = Slam Balls (please use the sand ones, not the med balls), “Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you, and “Scarecrow Lunge” = Barbell on your back for either in-place or walking lunges.  Have fun with this one, and move like the ghost and ghouls are chasing you!  🎃

Scaling Options:

KB weight -> 35/25 -> as needed

Slam Ball -> 15/10 -> As needed

Plate weight -> 10/5 -> As needed

Bar weight -> 35/15 -> as needed

Cool Down:

Pigeon Pose on box – 2 Min per leg

Barbell Shoulder Stretch – 2 Min

A very special Happy belated Birthday to our fearless leader, Coach Sherri!  Without her, none of what we have at Luke would be possible. Hope you had a great day!

Warmup:

1:00 Echo Bike

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

10 Thoracic high Fives

10 PVC Pass thrus

10 PVC OHS

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 Complex:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

With a running clock:

From 0:00-3:00, do 3@60%

From 3:00-6:00, do 3@65%

From 6:00-9:00, do 2@70%

%s Based off 25Oct 1RM

Video courtesy of Diablo CrossFit.

Our Snatch Complex this cycle will consist of a Snatch Pull, bringing the bar back to the ground to re-set the hips, then hit a Power Snatch, after lockout, bring the bar to the hips, then right below the knee for a Hang Squat Snatch.  We’re building off of last cycle’s Power Snatch/OHS work, as well as reinforcing the first and second pull with the Snatch Pull, and also working on speed under the bar with the Low Hang Squat Snatch (right below the knee).

WOD:

14 Min AMRAP:

100M Run

10/8 Cal Echo Bike

100M Run

12/10 Cal Echo Bike

100M Run

14/12 Cal Echo Bike

Etc… Add 2 Cals to Echo Bike ea Round

Video courtesy of Professor Project.  Games Athlete Brett Fikowski with some good tips.  Even though he is on an Assault Bike, these tips also apply to the Echo Bike.

What better way to scorch the legs than running and Echo Bike?!  Best suggestion I can give is, on the first round of bike, keep a quick/steady pace, but not all out sprint.  Then, every round after that, make it your goal to increase the intensity just enough so you finish the next round of Cals at just about the same time it took you the previous round (if the round of 10 cals took me 30 seconds, then I want to finish the round of 12 around :30/:32, etc..).  And maintain a steady pace on each run. Get after it!

Scaling Options:

Run -> 125M Row

Cool Down:

Couch Stretch – 1 Min per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

500M Row

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 31Aug2023

Video courtesy of Barbell Brigade.

Re-test week wraps up with our 5X5 re-test on Sumo Deadlifts.  After going for that heavy single last time, you should feel super confident moving up on each set’s weight compared to what you used on 31Aug.  Keep that core engaged, build up tension in your hamstrings and butt as you lower the hips into position.

WOD:

Every 3 Min for 5 Rounds:

250M Row

Score= Slowest Time

Video courtesy of CrossFit HQ.

What better way to finish a re-test week than to give yourself one more benchmark test!  We’re looking to set a new PR on the 250M row.  But, we are also looking (score-wise) to maintain a high level each set, as your score will be your slowest time.  If you do PR on the 250M, make sure you keep that tracked in your training log as well.

Cool Down:

Iron Cross – 1 Min per side

Sumo-stance Forward Fold – 2 Min

Warmup:

1:00 Echo Bike

10 Pushup2Downward Dog

10 Alt Toe Touch in Down Dog

10 Kneeling Thoracic Rotation

10 Thread the Needle

10 KB Deadlifts

5/5 Single Arm KB Push Press

3 Wall Walks

:30 Handstand Hold

On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row

2X10 Light DB Bench Press

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

Compare to 25Aug2023

Video courtesy of Rogue Fitness.

Our re-test week takes us into our 5X5 on DB Bench Press.  Aim to go heavier per set today than you did on 25Aug.  Stay tight, keep the shoulders and butt pinned to the bench, and you’ll do it!

WOD:

27-21-25-9:

Chest2Bar Pull Ups

Am. KB Swings (70/55)

Handstand Push Ups

Time Cap: 12 Min

Video courtesy of Train FTW.

Looking to go higher skill-level and weight standards for today’s WOD.  The movements aren’t a gigantic leap forward in what we do on a normal basis and are meant to push you just a little harder.  Same with the KB Swings.  Going heavier should not change your technique, just make you work a bit harder.

Scaling Options:

C2B -> Chin above Pull ups -> Strict banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Muscle Ups)

KB weight -> 55/35 -> as needed

HSPUs -> Pike push-ups off box -> pike push-ups off floor -> high-kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

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, but before C&J): Prior to Clean & Jerk, 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 a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 16Aug2023

Video courtesy of Weightlifting SAVAGE.

Re-test week continues as we 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 Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

1:00 Echo Bike

Heel2Toe 30’

Side lunge 30’ and back

10 Bow2Bends

5 Push ups on top of DBs

5 DB deadlifts

5 DB Shoulder to OH

5 DB Thrusters

200M Jog

WOD:

For Time:

56/40 Cal Echo Bike Buy-In

then…

5 Rounds:

7 Devil’s Press (50/35)

21 Wall Balls (20/14)

then…

800M Run Cash-Out

Video courtesy of CrossFit Federal Hill.

Some good weight moving sandwiched between a cardio Buy-In and Cash-Out. Use your hips to pop up out of the burpee during the Devil’s Press and keep a piston-like movement for the Wall Balls.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

MB weight -> 14/10 -> as needed (ELITE: 30/20)

Run -> 1000M Row (ELITE: Wear Vest on Run)

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg

Warmup:

Walking Lunge 30’

8 Box Step ups

Inchworm 30’

Spider-Man lunge w/twist 30’

5 tuck jumps

6 Box Jumps

10 Huggers

10 Over & Backs

5 Cobra to Hip Snap

4 Box Jump Overs

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

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

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, RDLs, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X5 Per leg

Increase weight ea set

Compare to 23Aug2023

Video courtesy of Catalyst Athletics.

We kick off re-test week with a leg killer!  The goal is, if you have done each session of Bulgarian Split Squats, we should see an increase on each set of 5 compared to what we did on 23Aug.  Keep to core tight to stay stable and get after some good heavy weight!!

WOD:

13 Min AMRAP:

20 Alt Pistols

16 Burpee Box Jump Overs (24/20)

12 Toe2Bars

Goal = 4+ Rounds

Video courtesy of Kristi Eramo O’Connell.

Try to stay as steady in your balance as you are in your pace when hitting those pistols.

Scaling Options:

Pistols -> Pistol off box -> Banded Pistols -> Pistol to box

Box height -> 20/16 -> as needed (ELITE: 30/24)

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg/knee raise -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm to Cobra 30’

Side Lunge 30’ and Back

200M Jog

10 Standing Quad Stretch

10 Kickers per leg

10 Air Squats

Barbell Warmup: With an empty bar and in Clean grip, perform 5 reps of: Dip/Shrug, dip/shrug/high elbows, high hang power clean, hang power clean, front squat, hang squat clean, press, push press, push jerk, split jerk, Thrusters

S/S/S:

Every 3 Min for 4 Sets:

Power Clean + Front Squat + Squat Clean + Split Jerk

Start at 65% of Clean & Jerk and add weight as desired.

Like Tuesday’s Snatch complex, today’s Clean & Jerk complex is not meant to go super heavy or have a specific % increase per set.  Go by how your body feels.  If you feel beat up today, go lighter.  If you are feeling good, up the weight a bit, but be ready for the Oly Total re-test next week.

WOD:

EMOM 20:

2 Thrusters

– Barbell starts on the floor.

– Add weight every 5:00.  

Score = Heaviest weight lifted

Video courtesy of Rogue Fitness.

Today’s WOD will get spicy real quick if you make too big of jumps.  I have no problem with the first few sets being pretty light. If you have an idea what your Thruster 1RM is, plan backwards to figure out the weight jumps you’ll need to do to hit between 90-95% of that 1RM for a doubles at the end. And yes, you can Squat Clean into the first rep.

Cool Down:

Couch Stretch – 2 Min per side

Child’s Pose – 2 Min

Warmup:

1:00 jump rope

10 Squat2Stands

10 Scorpions

10 Reverse lunges

5 Scap Pull Ups

5 Beat swings

5 Kip Swings

1:00 jump rope

30 Calf pedals in down dog

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

S/S/S:

Every 3 Min for 4 Sets:

5/5 Dual KB Bulgarian Split Squat

10 Dual KB Deadlifts

Athlete picks the weight

Videos courtesy of US Forces Fitness and Functional Bodybuilding, respectively.  Quick demos of the two movements.

The goal of today’s Bulgarian Split Squat/Deadlift combo is not to go super heavy, but rather control your body in the movements. In the Bulgarian Split Squat, core engagement is needed to keep your balance. In the KB deadlifts you need to keep your feet closer together than a traditional deadlift.  Therefore, tight core will be needed here as well.

WOD:

4 Rounds For Time:

45 Double Unders

30 Walking Lunges

15 Toe2Bar

Time Cap: 14 Min

Video courtesy of WOD Prep.

Keeping a steady rhythm in your dubs and the walking lunges should keep your breathing at good enough of a rate to try to go unbroken on the Toe2Bars.  If not unbroken, then good-sized chunks.

Scaling Options:

Dubs -> 90 Single Unders -> (ELITE: 100 Dubs)

Toe2Bar -> Alt Single Leg T2B -> Kipping Leg Raise -> Strict Leg Raise -> V-Ups

Cool Down:

Cobra Pose – 2 min

Banded Side lying Quad Stretch – 1 Min per side

Video courtesy of Peak Performance FF

Warmup:

10 Cal Row

8 Box Step Ups

10 Spider-Man Lunge w/twist

10 Bow2Bends

8 Box Jumps

10 Reverse lunges

10 Pushup2Downward Dog

10 Cherry Pickers

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts, hang high pulls, sumo deadlift high pulls.  Move hands to clean grip, feet back under hips and perform 5 reps of: Strict Press, Push Press

WOD:

“Fight Gone Bad”

3 Rounds for Reps:

1:00 Wall-Ball shots (20/14)

1:00 Sumo Deadlift High Pulls (75/55)

1:00 Box Jumps (20″)

1:00 Push Press (75/55)

1:00 Row for Calories

– Rest 1:00 between rounds

Score = Combined reps and cals

Video courtesy of CrossFit HQ.

For those not familiar with this CrossFit Benchmark, Fight Gone Bad got its name from professional mixed martial artist, B.J. Penn. Penn had asked CrossFit founder, Greg Glassman, for a workout that would mimic a bout in the Octagon. After completing the workout, Glassman asked Penn how it compared. Penn’s reply? It was like a “fight gone bad.” Best strategy is don’t go all out in those first few minutes, but keep a steady, yet fast pace through each minute.

Scaling Options:

MB weight -> 14/10 -> as needed

Bar weight -> 65/45 -> as needed

Box height -> 16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side