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
3 Burpee Box Jumps
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, hang power clean, power clean from mid-shin. Move bar to squat rack and do 2X5 empty bar Front Squats
S/S/S:
Front Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squat variation this cycle will be the Front Squat. This will help us build even more stability in strength when catching our cleans, be it in the Power or Squat positions. Focus on keeping the elbows high to create a shelf with your shoulders for the bar to sit on.
WOD:
“Armistice WOD”
6 Rounds for Time:
11 Mountain Climbers
11 Power Cleans (95/65)
2 MINS REST/REFLECTION, Then...
6 Rounds for Time:
19 Hand Release Push Ups
18 Burpee Box Jumps (24”/20”)
100-meter run
Pic courtesy of Team RWB
In celebration of Veterans Day, we will complete the Armistice WOd, courtesy of Team RWB. The six rounds of the WOD represent the branches of the U.S. Armed Forces – Army, Navy, Air Force, Marine Corps, Coast Guard, and Space Force. The 11, 19, and 18 rounds represent the end of World War I on 11 NOV 1918. For more info on Team RWB, click here
Scaling Options:
Bar weight -> 75/55 -> as needed
Hand-rel Push ups -> Push ups off a bench or box
Box height -> 20/16 -> as needed
Run -> 125M Row
Joint Strike CrossFit 