Warmup:

1:00 Echo Bike

10 Cobra to Downward Dog

10 Spider-Man Lunge w/twist

10 Dual DB deadlifts

5 Dual DB Swings (treat like KBs)

5 Dual DB Push Press

1:00 Echo Bike

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:

8 Rounds For Time:

6 Devil’s Press (50/35)

12 Burpee to Kipping Pull Ups

18/13 Cal Echo Bike

Time Cap: 40 Min

Videos courtesy of OPEX Fitness.

Today’s WOD is meant to be more of a grind than a sprint.  8 Rounds will take a little bit of time.  That said, this does not mean take along time to get through each round.  With a 40 Min time cap, you need to keep the rounds under 5 min each.  Set the pace right from the get go.

Scaling Options:

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

Burpee Pull Ups -> Burpee to Jumping Pull ups -> 12 burpees/12 Ring Rows per round (ELITE: Bar Muscle Ups)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion stretch – 1 min per side

Warmup:

200m jog

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm to hollow body 30’

L-arm KB OH carry 30’

R-arm KB OH carry 30’

200m jog

10 PVC pass thrus

10 PVC around the worlds

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our new Strength Cycle begins with our Squat variation for the cycle.  This cycle, we’ll focus on Overhead Squats.  Each set, focus on pushing through the elbows to keep the arms and shoulders locked out throughout the lift.  Also, keep the feet fully planted and knees not caving in.

WOD:

3 Rounds:

400M Run

50’ L-Arm KB OH Walking Lunge (55/35)

50’ R-Arm KB OH Walking Lunge (55/35)

Time Cap: 15 Min

Video courtesy of The Active Life.

So, the quick math dictates that you finish each round in 5 minutes or less.  Pick up speed on the run every round, and stay steady with the lunge, as to not lose your balance.

Scaling Options:

Run -> 500M row (ELITE: wear vest)

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Pic courtesy of Hollydale School.

The Combat Pt Tent will be closed on Monday in honor of Dr. Martin Luther King Jr. Day

Warmup:

2X:

:30 Jump Rope

10 Down Dog Toe Taps – See video below, courtesy of The Active Life

10 Thoracic High Fives

:30 Ski Erg

20 Calf Pedals in Down Dog

10 Push ups

Then…

Barbell warmup – With a barbell on the shoulders, perform 5 reps of: strict press, push press, push jerk, split jerk (pause one second in the dip and the catch each rep)

S/S/S:

Split Jerk

5X5

Increase weight ea set

Compare to 3Nov2023

Video courtesy of Catalyst Athletics.

We finish off re-test week with our 5X5 Split Jerk.  Just like with Front Squats, we got some good work on heavy singles of jerks on Wednesday.  Today, we look for those multiple rep sets and maintaining perfect form every time!

WOD:

AMRAP 14:

3 Cal Ski Erg

30 Double Unders

5 Cal Ski Erg

50 Double Unders

7 Cal Ski Erg

70 Double Unders

…Etc.

*Add 2 cals and 20 Double Unders to each round

Video courtesy of Kristi Eramo O’Connell.

Our week ends with a nice ascending ladder AMRAP with jump rope and ski erg.  Make it your goal to keep a steady pace on the dubs to avoid any trip ups and hit the ski erg with a more sprint-type pace.

Scaling Options:

Dubs -> 2X Single Unders (so 60 SUs rounds one, 100 SUs round 2,…etc.)

Cool Down:

Calf stretch on rig – 1 min per side

Banded Overhead distraction – 1 min per side

Video courtesy of The Ready State

Warmup:

1:00 Echo Bike

Side lunge 30’ and back

Heel2Toe 30’

Duck Walk 30′

Crab Walk 30’

On rig – perform 5 reps of: Scap Pull ups, beat swings, kip swings, kipping knee raise, Toe2Bar

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

Front Rack mobility – :30 per side – see video below, courtesy of Power Monkey Fitness

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 9Nov2023

Video courtesy of Catalyst Athletics.

Next up on our re-test is our 5X5 for Front Squat.  Yesterday I’m sure got a good prep for keeping a good front rack for one rep at a time.  Now we go just a little longer time under tension.  Again, if you hit each rep progression this cycle, you should be able to go heavier per set than you did on 9Nov.

WOD:

EMOM 15:

Min 1 – 12/9 Cal Echo Bike

Min 2 – 12 Toe2Bars

Min 3 – :30 – :45 Handstand Hold

Video courtesy of Hyperformance Athletics.

Interval training at its best today!  Look to be working about 45 seconds each minute.  That should give just enough time to transition from one move to the next.

Scaling Options:

Toe2Bar -> Alt 1-leg T2B -> Kipping Leg or knee raise -> Strict Knee Raise -> V-Ups

HS Hold -> Wall walk as high as possible + hold

Cool Down:

Iron Cross – 1 Min Per side

Couch Stretch – 1 Min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch 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

C&J warmup (done prior to Clean & Jerk) – 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

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 16Aug2023

Video courtesy of SnakePham.

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!!

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

Warmup:

2X:

200M Jog w/med ball

10 Med ball deadlifts

10 Med Ball Squats

10 Box Step ups

3 consecutive broad jumps – See video below, courtesy of Tony Brutofsky

Then…

5 Scap Pull Ups

5 Beat Swings

5 Kip Swings

5 Strict Pull Ups or ring rows

S/S/S:

EMOM 10:

1 Broad Jump for max distance

Video courtesy of OTA.

We’ll start today working some good explosive movement technique with going for max distance on broad jumps.  Like max height box jumps, these are a great way to train that explosive hip extension that is all too important in just about all our lifting moves.  Work on the angle you jump at as well.  Don’t want it too high, but also don’t want to just go straight out.  Find that sweet spot.

WOD:

AMRAP 20:

20 Wall Balls (20/14)

200m Run

20 Box Jumps (24″/20″)

200m Run

20 Pull Ups

Video courtesy of CrossFit HQ.

Today’s WOD is all about finding smooth consistency in each movement.  Make it your goal to also do the wall balls either unbroken or with one pause in the middle.  Same with box jumps.  Don’t try to sprint through them, but stay at a consistent pace through all 20.

Scaling Options:

MB weight -> 14/10 -> as needed

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

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

Run -> 250M row (ELITE: wear vest)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of CrossFit Winter Park

Warmup:

500M Row

10 Cherry Pickers

10 KB Deadlifts

10 Alt Toe Touch in down dog

10 Russian Swings

10 Iron Cross

10 Scap Push Ups – see video below, courtesy of The Active Life

5 Back Roll to V-Sit

2 Wall Walks

Barbell Warmup – With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat)

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Compare to 1Nov2023

Video courtesy of Rogue Fitness.

Re-test week kicks off with our 5X5 in Deficit deadlifts.  With the progressions we’ve done over the last 9-10 weeks, you should see an increase of the weight you can handle per set.  Keep the form locked in and keep that back flat!

WOD:

4 Rounds:

5 Wall Walks

15/11 Cal Row

25 Am. Kettlebell Swings (55/35)

18 Min time cap

Video courtesy of The CrossFit Games.

Today’s WOD gives a nice mix of gymnastic work, along with a little cardio and some good weight moving in there as well.  We want to stay with the CrossFit Open standards when it comes to the wall walks. With steady movement and fast transitions, this one is very doable in 12 min.

Scaling Options:

Wall Walks -> to highest point you can get to -> 8 Alt Shoulder taps per 1 wall walk (ELITE: 90’ Handstand Walk)

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

Cool Down:

Iron Cross – 1 Min per side

Standing Forward Fold – 1 Min

Warmup:

200M jog

Broad Jump 30’

10 Cherry Pickers

Spider-Man lunge 30’

Inchworm 30’

Thoracic high fives x 5 per side

5 Cobra to hip snap

5 Tuck jumps

S/S/S:

10 Min to Find Max Height in Box Jump

Compare to 20170417

Rest 5 Min before starting WOD

Video Courtesy of:cfskvideo.

Who doesn’t love going for max height on the box jump?! BE safe. Take moderate jumps in height. And here’s something to think of. Going for max height box jump and doing a squat clean employ similar movement. You go from a very powerful hip extension to a very fast drop to the bottom of a squat (with the jump, the quicker you bring your feet up AFTER full extension, the quicker you can land on the box)

WOD:

CrossFit Open Throwback

12.1

Complete as many reps as possible in 7 minutes of:

Burpees to 6” target

Compare to 20181001

Video courtesy of The CrossFit Games.

We continue our journey through past CrossFit Opens with a throwback to the first WOD of the 2012 CrossFit Worldwide Open.  Things have come a long way since then, but this one still kills.

Cool Down:

Doorway Stretch – 2 min per side

Roll out glutes

Warmup:

2X:

:30 Jump Rope

10 Down Dog Toe Taps – see video below, courtesy of The Active Life

10 Bow to Bends

:30 Echo Bike

20 Calf Pedals in Down Dog

5 Sumo stance KB deadlifts

5 KB high pulls

200M jog

Then…

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

WOD:

Every 5 Min for 30 Min, Alternate Stations.

Station 1:

75 Double Unders

20 KB Sumo Deadlift High Pulls (70/55)

Station 2:

18/13 Cal Echo Bike

400M Run

Score = total work time

Video courtesy of Train FTW.

Make your goal to get through each station in roughly 2-3 minutes (maybe up to 3:30 on the bike/run station).  That way you get a good 90 seconds to 2+ minute of rest each time.

Scaling Options:

Dubs -> 150 Single Unders (ELITE: 100 Dubs)

KB weight -> 55/35 -> as needed

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

Cool Down:

Iron Cross – 1 Min Per side

Couch Stretch – 1 Min per side