Warmup:

2X Through:

200M jog

5 Inchworm push ups

5 Cobra to Downward Dog

5 Cobra to Hip Snap

5 Box Step Overs

1 Wall Walks

Barbell Warmup: With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Split Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pushing movement this cycle will be the Split Jerk.  We want to get used to the mechanics of pushing ourselves UNDER the bar rather than pressing UP on the bar. Drilling these more frequently will help you get good at stabilizing yourself in the split position, which will hopefully lead to a better Clean & Jerk.

WOD:

For Time*:

70 Burpee Box Jump Overs (24/20)

*Every 2 minutes, complete 3 Wall Walks

WOD begins w/3 Wall Walks

Time Cap – 18 Min

Video courtesy of Misfit Athletics.

I know some of you will want to come out of the gates on fire and get a huge set of burpee box jump overs done in the first two minutes.  You can do that….and likely be sucking wind in the first 3 minutes of this WOD.  I would suggest find a smooth pace you can maintain even after hitting the wall walks.  Also, don’t go above and beyond in the movement.  That means, on the box jump over, you don’t have to fully open the hips and knees on top of the box.  Get on, get off.

Scaling Options:

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

Wall Walks –> 8 Shoulder Taps for every 1 Wall Walk (ELITE: 25’ Handstand Walk)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Scorpion Pose – 1 Min Per side

Warmup:

2 Min Row

10 Back Roll to V-Sit

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

5 Min of Double Under Practice

Pic courtesy of the NCW Libraries. In honor of Dia de Los Muertos, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living…

WOD:

“The Ghost”

6 Rounds of:

1 minute of Rowing* (for Cals)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Score=total reps+cals

Compare to 20201029

Video courtesy of CrossFit HQ.

This WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6-round fight.  Point of the WOD, push hard at EVERY station.

Scaling Options:

Double Unders – NO SCALE

You read that right, no DU scale.  If you do not have DUs, then this will give you six 1-minute practice sessions.  I bet you you’ll get your first DU today!

Cool Down:

Calf Stretch – 2 Min per leg

Scorpion Pose hold (feel stretch in chest) – 1 Min per side

Warmup:

400M jog

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

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

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, Hang Power Clean, Power Clean from mid-shin.  Put bar down, shake out.  Pick bar back up, perform 5 reps of: RDLs, RDL to ankle (keep back flat)

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our Pulling movement this cycle will be the Deficit Deadlift.  The goal of doing these is to eliminate the low sticking point many of us hit in traditional deadlifts.  The stronger we can make you at the bottom position, the stronger your overall deadlift will be.

WOD:

21-15-9*:

Dual DB Power Cleans (50/35)

Pull Ups

*400M Run at the start of each round*

-16 Min Cap-

Video courtesy of CrossFit HQ.

On the DB Power Cleans, make sure one head of both DBs touch the floor at the bottom.

Scaling Options:

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

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

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side