Warmup:

Spider-Man Lunge 30’

Inchworm 30’

Side lunge 30’ and back

Heel2Toe 30’

L-arm OH DB walk 30’

R-arm OH DB walk 30’

8 Alt DB Snatch

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

S/S/S:

Split Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

The goal today is start with a heavy set of five, then a heavy set of 4, then a heavy triple, then a heavy double, and ending with a heavy single.  If that happens to be a new 1RM, cool!  If not, make it heavy for the day.

WOD:

EMOM 12 of:

Odd -15 Pull Ups

Even – Max Handstand Push Ups in :40

Score = Total HSPUs

Videos courtesy of CrossFit HQ.The goal with today’s WOD is to work on cleaning up our technique on Pull ups and Handstand Push ups with a small time constraint.  If the technique is cleaned up and we move better, the reps get done quicker, and we don’t expend too much energy.

Scaling Options:

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

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

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

:30 Ski Erg

5/5 1-arm KB deadlifts

5/5 1-arm Russian Swings

30’ L-arm OH KB walk

30’ OH R-arm KB walk

10 Air Squats

5 Goblet Squats

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

S/S/S:

5-10 min KB Hang Snatch practice

Video courtesy of Rogue Fitness.

WOD:

As Many Rounds in 5 Min of:

12 Hang KB Snatch (6 R-arm, 6 L-arm) (55/35)

9 Goblet Squats (55/35)

6 Cal Ski Erg

rest 1 minute,

Complete the above cycle 4 times.

Score = Total Rounds + any leftover reps

Try to make it a point to PUNCH the KB once it goes higher than eye-level.  This way you reduce the chance of it slamming into your forearm (who has time for that kind of bruising?)

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Banded Bully Stretch – 1 Min Per side

Saddle Pose – 2 Min

Warmup:

10 Cal Row

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

10 Hollow Rocks

:30 line hops

10 Scorpions

5 Back Roll to V-Sit

5 Cobra to Hip Snap

Barbell Warmup – With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat), then move legs to sumo stand and hands about thumbs just touching and perform 5 reps of: sumo deadlift, sumo deadlift with hip extension at the top, high pull from top of hang, sumo deadlift high pull

S/S/S:

Deficit Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

The goal of today is pushing that muscular endurance a little more on our deficit deadlifts Although these sets are higher reps, still use a weight where the last rep of each set will push the limits of keeping good form.

WOD:

18-15-12-9-6:

Cal Row

Sumo Deadlift High Pull (95/65)

Lateral Bar Hops

15 Min Time Cap

Videos courtesy of CrossFit HQ and Priority Strength, respectively.

There is likely to be an increase in heart rate going from one movement to the next in this WOD.  That said, try to keep a fast, but not sprint pace on the row.  This way you aren’t overly winded when coming into the Sumo Deadlift high Pulls.  Once done, in the early rounds, go more for a steady pace on the lateral bar hops (both feet leave the ground and hit the ground at the same time for the rep to be RX’d) , and save the sprint for the last few rounds.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Lateral bar hops -> lateral bar hops over an empty bar

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 min per side

Warmup:

8 Box step ups

Butt kickers 30’ and back

High knees 30’ and back

Side Shuffle 30’ and back

5 Tuck Jumps

Spider-Man lunge 30’

Heel2Toe 30’

10 Calf stretch in down dog

5 Box Jumps

Then…

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

WOD:

For Time:

800M Run

40 Box Jumps (24″/20″)

10 Toe2Bar

600M Run

30 Box Jumps (24″/20″)

10 Toe2Bar

400M Run

20 Box Jumps (24″/20″)

10 Toe2Bar

200M Run

10 Box Jumps (24″/20″)

10 Toe2Bar

Video courtesy of WODPrep.

Get some good ankle/calf stretching in prior to this WOD as the combo of running and box jumps is sure to give those areas a beating today. Find a steady rhythm with the jumps, especially in the higher-rep rounds. While bounding down from each rep and springing into the next would be faster, going to box jump and a step down would not only keep the heart rate from going sky-high, but is also less taxing on the Achilles tendon area.

Scaling Options:

Run -> 250M row for every 200M run (ELITE: run with vest)

T2B -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups

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

Cool Down:

Pigeon Pose on box – 1 Min per side

Cobra Pose – 2 Min

Warmup:

2 Sets:

10 in-place Lunge

10 Kickers per leg

10 Squat2Stand

10 Thoracic High Fives

Then…

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 . Prior to WOD, do 3 reps of: RDLs, Good mornings, Back Squat, Elbow Rotations, Front Squat, Hang Power Clean

S/S/S:

Snatch Complex:

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

With a running clock:

From 0:00-5:00, do 4 @70%

From 5:00-10:00, do 4 @75%

From 10:00-15:00, do 3 @80%

%s Based off 25Oct 1RM

Video courtesy of Diablo CrossFit.

Final time hitting our Snatch Complex prior to our Oly re-test at the beginning of the New Year, so get some good practice in!  The % go up, so take advantage of the time given per set to get good reps.

WOD:

“INCREDIBLE HULK”

AMRAP 20:

5 Deadlifts (115/75)

5 Hang Power Cleans (115/75)

5 Front Squats (115/75)

5 Push Press (115/75)

5 Back Squat (115/75)

Video courtesy of Barbell Beauties.

This WOD was created by Maxability Sports and CrossFit back in 2011.  With 5 reps per movement, the ultimate goal is do a full round unbroken. As the WOD goes on, the best place to take a quick break would be after the 4^th deadlift.  Let the bar drop to the ground, take a second to shake out the hands, then pick it up for the 5^th deadlift.  Once you lock out, you are in position to go into your first hang power clean. Once the bar is on your shoulders, make it your goal to try to not let it drop until you finish the round.

Scaling Options:

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

Cool Down:

Couch Stretch – 1 Min per side

Leg Bleeds – 2 Min 

Warmup:

200M jog

High Knees 30’ and back

Butt Kickers 30’ and back

Side Lunge 30’ and back

Side shuffle 30’ and back

A-Skip* 30’ and back

B-Skip** 30’ and back

1:00 Echo Bike

Videos courtesy of Ken Whittier and Third Space London, respectively. A-Skip and B-Skip demos.

WOD:

For Time:

100M Run

5/3 Cal Bike

200M Run

10/7 Cal Bike

300M Run

15/11 Cal Bike

400M Run

20/15 Cal Bike

600M Run

25/19 Cal Bike

800M Run

30/23 Cal Bike

Video courtesy of Professor Project.

Something a lot of folks forget about is posture and position when fatigue starts to set in.  We all get it. We get tired as the WOD goes along.  But, if your posture goes south the chance of moving at an optimal level goes down, making the WOD last even longer.  Fight to keep the body in its best position so you can get through the WOD as quick and safely as possible.

Scaling Options:

Run -> 125/250/375/500/750/1000M Row, respectively (ELITE: Run w/vest)

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Banded hamstring stretch – 1 min per side

Warmup:

10 Cal Row

Inchworm 30’

Walking lunge w/twist 30’

Heel2Toe 30’

Side lunge 30’

10 Huggers

10 Over & Backs

2X :30 kneeling wrist stretch

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, Front Squats, then move barbell to a rack

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Front Squat this cycle.  Working sets go back to 5 but reps drop to 3, so aim to go heavier per set than you did on the 3X5 week.

WOD:

4 Rounds For Time:

30/24 Cal Row

20 Front Squats @95/65

10 Bar Facing Burpees

-16 Min Cap-

Video courtesy of Train FTW.

This WOD should allow you to attack each movement at a pretty good pace, aiming to accelerate each round so the last round is an all-out sprint.  Try to push the pace!

Scaling Options:

Bar Weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Couch Stretch – 2 Min per side

3X15 Slow, controlled back extensions on GHD

Warmup:

500M Row

6 Inchworm push ups

6 Box Step Overs

5 Tuck Jumps

4 Box Jumps

8 Cobra to Down Dog

4 Cobra to Hip Snap

4 Box Jump Overs

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

WOD:

AMRAP 6:

21 Power Snatch (95/65)

21 Box Jumps (24″/20″)

-Rest 3 Min-

AMRAP 6:

15 Power Snatch (95/65)

15 Box Jump Overs (24″/20″)

-Rest 3 min-

AMRAP 6:

9 Power Snatch (95/65)

9 Burpee Box Jump Overs (24″/20″)

Score = Total Rounds + and reps left over

Videos courtesy of OPEX Fitness.

Little triple-AMRAP on deck for today!  The consistent in this WOD will be the Power Snatch. The bar will always be at 95/65.  The increase will be the complexity of the box movement.  We kick off the first AMRAP with just normal box jumps.  The second AMRAP moves the complexity up to box jump overs.  We finish the last AMRAP by moving it up one last time to burpee box jump overs.  With the increase in complexity, the reps per round go down, so the goal should be to try to have the same score per AMRAP, or aim to increase the pace as you move along.

Scaling Options:

Bar Weight -> 75/55 -> as needed (ELITE: 115/80)

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

Cool Down:

Pigeon Pose on box – 2 Min per side

Kneeling Shoulder Stretch on Box – 1 Min

Video courtesy of Train FTW

Warmup:

10 Box step ups

10 Spider-Man lunge w/twist

10 Kickers per leg

10 Alt toe touch

10 Iron Cross

10 Scorpion Stretch

:30 Jump Rope

8 Single DB deadlift per side

8 Single DB push press

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, front squats, high hang squat clean, squat clean from below knee

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

With a running clock:

From 0:00-5:00, do 4@65%

From 5:00-10:00, do 4@70%

From 10:00-15:00, do 3@75%

%s Based off 25Oct 1RM

Video courtesy of Collin Meeves. Third time hitting our new Clean Complex this cycle.  To recap, one rep will consist of 1 Clean Pull, 1Power Clean, and a Low Hang (right below the knee) Squat Clean.  The %s stay the same as last time, but rep count goes up.  Therefore, you’ll get 5 min per set.

WOD:

EMOM 16:

Min 1 – 200M Run

Min 2 –10 Alt Single DB (50/35) Box Step Ups (24″/20)

Min 3 – 40 Double Unders

Min 4 – 10 Alt Single-Arm Devil’s Press (50/35)

Score = Total Successful Rounds

Videos courtesy of OPEX Fitness and CrossFit St. Landry, respectively.

Today’s EMOM is meant to work on efficiency in movement in a condensed space of time. To get the run done in time, you’ll have to move at a good pace.  For the step ups and devil’s press, smooth is fast.  For the Dubs, go for rhythm over speed

Scaling Options:

Run ->250 row

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

Box height -> 20/16 -> as needed

Dubs -> 80 Single Unders (ELITE: 100 Dubs)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Stretch – 1 Min per side

Warmup:

Walking Samson Lunge 30’ – See video below, courtesy of Infinit Fitness NZ

Heel2Toe 30’

Side lunge 30’

Inchworm 30’

Bear crawl 30’

Reverse Bear Crawl 30’

On rig- On rig, perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

50-40-30-20-10:

Push Ups

Walking Lunges

Pull Ups

Sit Ups

Time Cap 30 Minutes

Video courtesy of CrossFit HQ.

Looking to start our week off with a bodyweight killer!  Best course of action would be, if you know going unbroken on the larger sets just is not in your wheel house, break up early and often to allow you quicker recoveries between chunks of reps.  And keep the pace steady in the beginning.  Look to start speeding up as the reps per round start dropping.

Scaling Options:

Push Ups -> off bench

Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows

(ELITE: Wear Vest)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Stretch – 2 min per side