Warmup:

500M Row

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

5 Scap pull ups

5 Beat Swings

5 Kip Swings

5 Box Jump Overs

Barbell Warmup – With an empty barbell and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Every 2 Min for 6 Sets:

Snatch Deadlift + Power Snatch + Squat Snatch

Begin at 65% of Snatch 1RM.  Add weight as desired.

Today’s Snatch 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:

14 Min AMRAP:

2-4-6-8…etc

Pull Ups

Power Snatch (115/80)

Wall Walks

Video courtesy of Invictus Fitness.

16 Min ascending ladder with Pull Ups, Power Snatches and Wall Walks means the shoulders are going to feel this one.  That said, make your hips do as much work as possible in the first two movements, then keep your core as stable as possible during the wall walks.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Wall Walks -> 8 Plank shoulder taps per side (ELITE: 25’ Handstand Walk sections)

Cool Down:

Banded Bully stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

Jog 30’ and back x 5

High knees 30’ and back

Butt kickers 30’ and back

Side shuffl3 30’ and back

High skip 30’

30 Calf Pedals in Down Dog

WOD:

For Time:

800M Run

28/20 Cal Echo Bike

500M Row

28/20 Cal Echo Bike

800M Run

Time Cap: 20 Min

Video courtesy of CrossFit HQ.  Some words of wisdom from Brian MacKenzie on why we need to not only push hard in the workouts, but spend the time developing the skills needed to get fitter.

Our de-load week kicks off with some good cardio.  Remember, de-load is no meant to give you an easy week, rather reduce the overall volume to allow your body to get in a bit of extra recovery while staying ready for the upcoming re-tests.

Scaling Options:

Run – 1000M Ski Erg for 800M run (ELITE: Wear 20/14# vest)

Cool Down:

Single Leg Forward Fold – 1 Min per side

Calf Stretch in Down Dog – 2 Min

Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm to Cobra 30’

Side Lunge 30’ and Back

200M Jog

10-sec hollow hold

10-sec superman hold

10 Thread-the-needle

5 Cobra to Hip Pop

3 Burpees

3 Wall Walks

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

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow, Kipping Pull Ups

Pic courtesy of CrossFit Pyro

WOD:

“Unlucky 13”

3 Rounds for Time:

13 Box Jumps (24″/20″)

13 Handstand Push Ups

13 Knee2Elbows

13 Air Squats

13-second L-Sit

13 Back Extensions (On GHD)

13 Sit-Ups

13 Push-Ups

13 Hollow Rocks

13 Pull-Ups

13 Wall Walks

13 Walking Lunges (each leg)

13 Burpees

Time Cap: 45 Min

Video courtesy of ShapeFit.  Quick demo of Knee2Elbow

What better way to spend Friday the 13^th than with a “killer” workout?!  Goal – go as close to unbroken on each 13-rep section.

Scaling Options:

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

HSPUs -> Pike Push ups off box or floor

K2E -> Hanging Knee Raise -> V-Ups

L-Sit -> knees bent

Push ups -> off bench

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar Pull Ups)

Cool Down:

Tabata Roll out – roll each body part 20 seconds.  Take 10 sec break between body parts

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, Sumo Deadlift High Pulls

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Babrell Brigade. Final time hitting Sumo Deadlift this cycle prior to re-testing our 5×5 on 27Oct. Today, the goal is a heavy set of 5, a heavier set of 4, a heavier set 3 three, an even heavier double, and finishing with as heavy of a single as you can.  If that last one is a new 1RM, then cool!  If not, then heavy for the day.

WOD:

10-20-30-40:

KB Sumo Deadlift High Pulls (70/55)

Ab-Mat Sit Ups

*100′ Dual KB Front Rack Carry after each round of Ab-Mat sit ups

Time Cap: 12 Min

Video courtesy of WODStar.

Aim to keep your core engaged throughout the whole WOD today!

Scaling Options:

KB weight -> 55/35 -> as needed (ELITE: 90/70),

Ab-Mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 min

Warmup:

1:00 jump rope

10 Squat2Stands

10 Scorpions

5 Cobra to Hip Snap

8 Box Step Overs

5 Scap Pull Ups

5 Beat swings

5 Kip Swings

1:00 jump rope

30 Calf pedals in down dog

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, press, push press, shift hands out to Snatch grip and perform 5 Overhead Squats

WOD:

On a 32:00 Clock For Reps:

0:00-8:00:

Max Push Press (115/80)

Each time you break – 40 Double Unders

8:00-12:00 – Rest

12:00-20:00:

Max Hang Power Cleans (115/80)

Each time you break – 20 Box Step Overs (20″)

20:00-24:00 Rest

24:00-32:00:

Max Overhead Squats (115/80)

Each time you break – 10 Burpee Pull Ups

Score = Total Push Press + Total Hang Power Cleans + Total Overhead Squats

Video courtesy of NCFIT

Video courtesy of Kristi Eramo O’Connell.

This one will require you to do one BIG thing – check the ego at the door.  When you first pick up the bar, you will think your best idea will be to knock out the biggest, fastest set possible.  Well, you could, but you will spend the majority of the workout bent over, trying to breathe because you blew it out way too fast. On the barbell movements, hold onto the barbell, and move at a deliberate pace.  Remember, you have 8 minutes per section to accumulate as many reps as possible, so pace yourself out

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed (ELITE:135/95) goal is to use same weight for all 3 lifts

Dubs -> 80 Single Unders

Box Height -> as needed

Burpee Pull ups -> Burpee to Jumping Pull Ups (ELITE: Bar Muscle Ups)

Cool Down:

Banded Bully stretch – 1 Min per side

Calf Stretch on Rig – 1 Min per side

Warmup:

500M Row

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

8 Box Step Ups

4 Box Jumps

5 Scap pull ups

5 Beat Swings

5 Kip Swings

5 Box Jump Overs

Barbell Warmup: With an empty barbell perform 5 good mornings, 5 elbow rotations, 5 Front Squats, then move hands to Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Power Snatch + OHS

4@70%

4@75%

3@80%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil FLeming.

Last running of our Snatch Complex for this cycle prior to our Oly 1RM re-test (25Oct). By now, we have gotten used to hitting the powerful hip extension and hard pull to nail the Power Snatch, followed by keeping the core tight and stable for the OHS.  We jump up in %s, so keep that form dialed in!

WOD:

14 Min AMRAP:

400M Run

25 Box Jump Overs (24″/20″)

12 Toe2Bar

Video courtesy of CrossFit HQ.

Look to stay on a steady pace throughout each movement today to get as many rounds as possible.  Goal should be 4+.

Scaling Options:

Run -> 500M Row

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

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

Video courtesy of FitKAFAlar.

Cool Down:

Cobra Pose – 2 Min

Kneeling Shoulder Stretch on box – 2 Min

Pic courtesy of The Farmer’s Almanac.  The Combat Pt Tent will be closed on Monday in observation of Columbus Day.

Warmup:

1:00 Row

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

Seal Walk 30’

1:00 Ski Erg

10 Scorpions

10 Kneeling Lat Stretch

10 Twisting Push Ups

2X10 Light DB Bench Press

S/S/S:

Dumbbell Bench Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

Final time hitting our Db Bench this cycle before we re-test our 5X5 (26Oct).  Just like we did with Bulgarian Split Squats, this week, we key in on muscular endurance by upping the reps But, make sure you go heavy enough where you are just able to finish the last rep per set.

WOD:

5 Rounds for Cals:

:20 Cal Row

:40 Rest

:40 Cal Row

:20 Rest

1:00 Cal Ski Erg

1:00 Rest

Goal = 20+ Cals each round

Video courtesy of Invictus Fitness.

With the different time lengths, match your stroke rate accordingly.

Cool Down:

Scorpion Stretch – 1 Min per side

Thread the Needle Hold – 1 Min per side

Warmup:

200M jog

High Knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High-Skip 30’ and back

100’ Single-arm KB front rack carry (switch arms every 25’)

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

WOD:

30 Min AMRAP:

100′ Dual KB Front Rack Carry (50/35)

400M Run

10 Pull Ups

Goal+ 4+ Rounds

Video courtesy of Central Athlete.

With this AMRAP being a bit longer, try to stay at the same pace from the beginning all the way through the end.  Trying to sprint at the get-go will just leave you sucking wind by about the 5-min mark.

Scaling Options:

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

Run -> 500M Row (ELITE: Run w/vest)

Pull ups -> Strict banded -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Lat Stretch on Rig – 1 Min per side

Single Leg Forward Fold – 1 Min per side

Video courtesy of 810 CrossFit

Warmup:

1:00 Echo Bike

5 In-place Inchworms

10 Side Lunges

1:00 Echo Bike

10 Alt Toe Touch

10 Hollow Rocks

10 Squat2Stands

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

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

S/S/S:

Bulgarian Split Squat

10,9,8,7,6 Per leg

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our Bulgarian Split Squat this cycle before we re-test our 5X5 (23Oct).  The goal for this week is some more muscular endurance, so the reps are higher.  Still begin with a weight where the last rep is a struggle (but not impossible) to get finished in good form.

WOD:

EMOM 16:

Odd Min – Max Cal Echo Bike

Even Min – Accumulate :20 of Hollow Hold

Video courtesy of CrossFit HQ.

While the odd minutes do say Max Cals on the Bike, don’t try to go for an all-out sprint, as that pace may last you 20-30 seconds.  Keep a consistent (yet fast) pace through out the whole minute.  Go until the complete end of the minute, take 10-20 seconds getting off the bike and catching your breath before going into the hollow hold.  This way, you ‘ll likely finish the hold by the :40 mark, giving you about 20 seconds the get back on the bike.

Scaling Options:

Hollow Hold -> Hands at side hollow hold -> Knees tucked

Cool Down:

Couch Stretch – 1 Min per side

Cobra Pose – 2 Min