On Rig – Preform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows
WOD:
5 Rounds For Time:
500M Row
10* Single-Arm DB Hang Clean & Jerk (50/35)
15 Pull Ups
*Switch hands after 5 reps
Video courtesy of Functional Bodybuilding.
In today’s WOD, the row and pull ups will tax your grip, no way around that. In the DB Hang Clean & Jerk, use the hips more to get the DB up to your shoulders so you save as much grip as you can.
We hit our Overhead Squats for the second time this cycle. Working sets drop to 3, so aim to go heavier than the 5X5 week. Just like before, each set, focus on pushing through the elbows to keep the arms and shoulders locked out throughout the lift. Keep those feet fully planted and don’t let the knees cave in.
WOD:
For Time:
Ski Erg 200M
– Rest 1:00
Ski Erg 400M
– Rest 1:00
Ski Erg 800M
– Rest 1:00
Ski Erg 400M
– Rest 1:00
Ski Erg 200M
Video courtesy of Train FTW.
Today is all about the cardio. That said, the better you do each stroke, the faster the meters will fly by. Use the violent hip closure to get a good amount of torque on the stroke!
Complete as many rounds as possible in 20 minutes of:
4 Dumbbell Thrusters (50/35)
6 Toes-To-Bars
24 Double Unders
Video courtesy of The CrossFit Games.
We continue our trip through the CrossFit Opens of the past. Today we visit 20.2! This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round. The athlete’s score will be the total number of repetitions completed before the 20-minute time cap. There is no tiebreak for this workout.
Scaling Options:
DB weight -> 35/25
Toe2Bar -> Alt 1-leg T2B -> Kipping Leg or knee raise -> Strict Knee Raise -> V-Ups
Seal Walk 30’ – see video below, courtesy of Train FTW
Sideways bear crawl 30’ and back
Burpee broad jumps 30’
Barbell warmup – With an empty bar, perform 2 sets of 5 of bench press, then start working up to weight for Strength piece
S/S/S:
Bench Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Good ‘ol Bench Press for our pushing movement this cycle. Really work on the points of performance mentioned in the video when it comes to proper setup and execution of the bench.
WOD:
4 Rounds:
12 Burpee Box Jump Overs (24/20)
4 Wall Walks
Time Cap – 14 Min
Video courtesy of WOD Prep.Stay steady in the Burpee Box Jump Overs and attack the wall walks is the best advice I can give you. Going too quick through the BBJOs could make the shoulders too fatigued to effectively knock out the wall walks.
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
Wall Walks -> wall walk to distance* -> 8 Plank Shoulder taps per wall walk
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
10 Rounds For Time:
Reps 10-1 of…
Power Snatch @ 60% of 1RM
Toes 2 Bar
*200m Run After Each Round
Video courtesy of CrossFit HQ.
Barbell cycling will be a big factor in the early rounds of the WOD. Two points to remember on cycling the Power Snatch. 1) Use the hips as much as possible to move the weight and save your shoulders/arms. 2) When bringing the bar back down, make a small pause with the bar in your hip. This will not only keep your back flat as you go down, but will give your grip a slight break. With all the Toe2Bars in the WOD, you will need to save your grip where you can.
Barbell Warmup – With an empty bar complete 5 reps of: Good mornings, Kang Squats, RDLs, Deadlift with pause at mid shin
S/S/S:
Pause Deadlift
(2 sec pause 2 inch off ground)
5X5
Increase weight ea set
Video courtesy of Untamed Strength.
Our pulling variation this cycle will be the pause (2 inches off the ground) deadlift. By pausing, we work to increase our overall strength by getting extra time under tension. When hitting the pause, make it your goal to NOT let your body move at ALL during the 2-second hold.
WOD:
16 Min AMRAP:
25 Wall Balls (20/14)
50 Double Unders
25 Am. KB Swings (55/35)
Video courtesy of Misfit Athletics. Your primary goal today is obviously getting as many rounds and reps done in 16 Min, but make your secondary goal to do each movement as close to unbroken as possible.
While this WOD may look like a bit of a chipper WOD, think of it more as a 3-round WOD of ab-mat sit ups, rowing, HSPUs, and pull ups. Just, the reps drop a bit each round. On the first round, where the rep counts are the highest, work on either a steady, unbroken pace, or manageable chunks with very small recovery breaks.
Scaling Options:
HSPUs -> Pike push-ups off box -> high kneel DB press (ELITE: Deficit HSPUs)
Pull Ups -> Banded Strict Pull ups -> Toenail pull ups -> Buddha Pull-ups -> Ring Rows (ELITE: Chest2Bar)
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: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean
S/S/S:
Snatch Complex:
Snatch Lift Off to bottom of knee, Snatch High Pull (slow descent), Power Snatch, Squat Snatch
With a running clock:
From 0:00-3:00, do 2 sets @60%
From 3:00-06:00, do 2 sets @65%
From 06:00-09:00, do 2 sets @70%
%s Based off 10Jan 1RM
Video courtesy of Bredni Roque.
Our Snatch complex this cycle will put us through our paces of the lift. The liftoff to the bottom of the knee is meant to reinforce the 1st pull of the lift. The High pull with a slow descent will not only work the explosive hip opening, but teach you to keep tension as you bring the bar back to the ground. The power snatch will continue to work the explosiveness of the hips, and the Squat Snatch at the end will help you really drive your body under the bar.
WOD:
For Time:
10 Single DB Box Step Overs (50/35) (24″/20″)
12 Hang Power Cleans (135/95)
15 Single DB Box Step Overs
12 Hang Power Cleans
20 Single DB Box Step Overs
12 Hang Power Cleans
25 Single DB Box Step Overs
12 Hang Power Cleans
30 Single DB Box Step Overs
12 Hang Power Cleans
20 Min time cap
Video courtesy of Mayhem Fitness.
Today we’re looking at an ascending ladder of single-DB box step overs with a consistent number of Hang Power Cleans between sets. How you hold the DB is up to you, but most effective would likely be up on the shoulder.
Scaling Options:
HSPUs -> Pike push-ups off box -> high kneel DB press (ELITE: Deficit HSPUs)
Pull Ups -> Banded Strict Pull ups -> Toenail pull ups -> Buddha Pull-ups -> Ring Rows (ELITE: Chest2Bar)
10 Down Dog Toe Taps – See video below, courtesy of The Active Life
10 Thoracic High Fives
200M jog
20 Calf Pedals in Down Dog
10 Over & Backs
WOD:
40 Min EMOM:
Min 1 – 50 Double Unders
Min 2 – 10/7 Cal Ski Erg
Min 3 – 200M Run
Min 4 – Rest
Score = Total successful work rounds (Highest score possible is 30)
Video courtesy of Kristi Eramo O’Connell.
Today’s interval work is meant to increase your cardio endurance. Keep the rope moving in the dubs as to finish in roughly 30 seconds or less. In the ski erg, powerful strokes will make those cals fly by. Since you are coming into a minute of rest, push the pace on the run.
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, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
S/S/S:
Clean Deadlift + Hang Squat Clean + Front Squat + Split Jerk
With a running clock:
From 0:00-3:00, do 2@60%
From 3:00-6:00, do 2@65%
From 6:00-9:00, do 2@70%
%s Based off 10Jan2024 1RM
Video courtesy of Strong By Mona.
Our Clean Complex this cycle is meant to reinforce a controlled/deliberate pull from the ground first in the Clean Deadlift, then the explosive opening and then closing of the hip in the hang squat clean. After that, you’ll focus on keeping your core tight through the next front squat, and then driving under the bar in the Split Jerk. Rep count has dropped a bit from previous complexes to allow you the time to make each rep perfect.
WOD:
12 Min AMRAP:
3-6-9-12-etc… add 3 reps each round
-Shoulder to OH* @ 60% of C&J (So, what you hit on set 1 of the Clean Complex)
-Toe2Bar
*Bar comes from the ground at the start of each round
Video courtesy of Hurricane CrossFit.
Shoulder to Overhead means however you need to get the bar locked out over your head is up to you. Could be strict press, could be push press, could be push jerk, hell, could be split jerk (not recommended for time reasons). Try to keep the transition time from movement to movement low so you can get in as many quality reps as possible in the time frame.
Scaling Options:
Bar weight -> 50% of C&J 1RM
Toe2Bar -> Alt 1-leg T2B -> Kipping Leg or knee raise -> Strict Knee Raise -> V-Ups
Joint Strike CrossFit 