Warmup:

1:00 Bike – EZ pace

Side lunge 30’ and back

Inchworm to hollow 30’

1:00 Bike – Med pace

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Alt V-Ups

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

Barbell Warmup – With an empty bar, perform 10 reps of: Good mornings, Back Squats, Back Squats w/2 sec pause at bottom

S/S/S:

Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat variation this cycle takes us back to basics with some good, heavy Back Squats!!!  No better way in the world to build overall leg strength than with Back Squats.  Get after these!

WOD:

10-15-20-15-10*:

Burpees

Toe2Bars

* Alternating Pistols after every set of Toe2Bars

15 Min Time Cap

Video courtesy of Carl Paoli.

Thinking about some good body control, not only in our Toe2Bars and Burpees, but especially in the Alternating Pistols!  Balance is so important in just everyday movements, so look to really get good at these.

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Pistols -> to box -> banded pistol

Cool Down:

Couch Stretch – 2 Min per side

Doorway Stretch – 1 Min per side

Cobra Pose -1 Min

Warmup:

200M jog

Bear crawl 30’

Stiff-leg bear crawl 30’

Samson Lunge 30’

200M jog

2 Wall Walks

:30 Handstand Hold

5 Med ball squats

5 push press w/med ball

5 Wall Ball Shots

S/S/S:

10 Min Handstand work:

Work Handstand Holds, Free-standing handstands, Handstand Push Ups (kipping or strict), Handstand Walks, Wall Walks, Pike Walks, etc…

Work a weakness

Just want to spend some time getting comfortable being inverted.  Wherever you are in your upside-down progression, take this time to get some time under tension.  Here is a good little three video suggestion (courtesy of Carl Paoli)

WOD:

For Time:

800M Run

15 Wall Balls (20/14)

2:00 of Handstand Hold

400M Run

20 Wall Balls

1:30 of Handstand Hold

200M Run

25 Wall Balls

1:00 of Handstand Hold

Time Cap: 30 Min

With the handstand holds, they do not have to be unbroken.  BUT, if you have to kick off the wall before the time is up, stop the count, and begin the count back up once you are back in a handstand.

Scaling Options:

Run -> 250M row for every 200M

Med ball weight -> 14/10 -> as needed

Handstand Hold -> Pike Handstand off a box hold -> Plank Hold

Cool Down:

Thread The Needle Stretch – 1 Min per side

Banded Shoulder Distraction – 1 Min per side

Video courtesy of The Ready State

Warmup:

2X:

10 Box Step Ups

10 Iron Cross

10 Cobra to Down Dog

20 Calf Pedals in Down Dog

:30 jump rope

Then…

Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pushing movement for this cycle will be the Push Press.  Big focus today is when you dip, don’t let the knees move forward.  They should track over the feet, allowing you to extend straight up.  If the knees go out forward, you have a higher chance of extending forward, and the bar going out in front of you.  Avoid that by just breaking the knees, pushing them out, then then squeeze your butt as you extend and press.

WOD:

AMRAP 15:

10 Deadlifts (185/135)

15 Box Jumps

25 Double Unders

Video courtesy of WOD Prep.

We’ve all heard the saying of “Slow is smooth. Smooth is fast”.  That rings true today.  Smooth reps, not super-fast reps will allow you to get more rounds in this WOD than you think you can hit.

Scaling Options:

Bar weight -> 155/110 -> as needed (ELITE: 225/165)

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

Dubs -> 50 Single Under

Cool Down:

Banded OH stretch – 2 min per side

Sumo Stance Forward Fold – 1 Min

Warmup:

1:00 Row

Spider-Man lunge 30’

Inchworm 30’

1:00 Ski Erg

10 Kneeling Lat Stretch

10 Side Lunges

5 Scap Pull Ups

5 Jumping pull ups

WOD:

35 Min EMOM:

Min 1 – 12/9 Cal Row

Min 2 – 5-8 Strict Pull Ups

Min 3 – 10/7 Cal Ski Erg

Min 4 – 10 Push Ups + 15 Air Squats

Min 5 – Rest

Video courtesy of WOD Prep.

With us being roughly 10 weeks out from doing “Murph” on Memorial Day, we’re going to see some more volume included on the movements (pull ups, push-ups, air squats, and running) in that WOD.  Today, with the reps being manageable in the minute time-frames, focus on good form and not just muscling through.

Scaling Options:

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

Push up -> off bench

Air Squat -> to manageable depth

(ELITE: wear vest for all of WOD)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

200M jog

10 Spider-Man Lunge w/twist

10 Kickers per leg

10 Bow to bends

8 Dual DB deadlifts

6 DB hang power cleans

6 DB thrusters

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, squat clean from mid shin, press, push press, push jerk

S/S/S:

3 Position Clean (Floor/Hang/High Hang) + Jerk

With a running clock:

From 0:00-5:00, do 2@60%

From 5:00-10:00, do 2@65%

From 10:00-15:00, do 1@70%

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics.

Our new Strength Cycle begins with our new Clean and Jerk Complex. We will do a three-position Clean complex before finishing each set with one Jerk (preferably split).  In the past, our three-position would start at the high hang, go to the hang, and finish on the floor.  This time, we want our first clean to come from the floor, then, keep hold of the bar and do the second clean from the hang, and hit the last of three cleans at the high hang The point of doing them in this order is to force us to use more and more hip explosion as we go along.  We will also build up some good grip strength.

WOD:

4 Rounds:

50′ Dual DB Front Rack walking Lunge

15 Dual DB Shoulder to OH

50′ Dual DB Farmer Carry Walking Lunge

15 Dual DB Deadlifts

DB Weight – 50/35

Time Cap: 20 Min

Videos courtesy of CrossFit HQ, and CrossFit Townsville, respectively.

Lots and lots of lunging today!!! Make your focus during these lunges to keep your core tight so you don’t bend forward.  On the DB deadlifts, only one head of each DB needs to touch the floor.

Scaling Options:

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

Cool Down:

Figure 4 Wall Stretch – 1 Min per side

Iron Cross – 1 Min per side 

Warmup:

1:00 Bike – EZ pace

Side lunge 30’ and back

Inchworm push-ups 30’

1:00 Ski Erg – Med pace

10 Scorpion stretches

10 Thread the Needle

:30 Bike Sprint

:30 Ski Erg Sprint

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 26Jan2024

Video courtesy of Rogue Fitness.

What better way to finish up re-test week than with some good ol’ Bench Press?! Again, if you hit every Bench session this cycle, we should be able to go heavier on each set compared to what was used on 26Jan.  Keep your form on point and push through these!!!

WOD:

AMRAP 14:

5 Cal Echo Bike

5 Cal Ski Erg

5 Cal Row

10 Cal Echo Bike

10 Cal Ski Erg

10 Cal Row

…etc, add 5 cals per movement every round

Score = Total Cals at the end

Video courtesy of Kristi Eramo O’Connell.

Quick transitions and a steady-yet-fast pace will make you the king or queen of the Cals today!

Cool Down:

Couch Stretch – 2 Min per side

Doorway Stretch – 1 Min per side

Warmup:

1:00 row

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

1:00 row

50’ suitcase carry R-arm

50’ suitcase carry L-arm

:20 Hollow hold

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or ring rows

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, RDLs, RDLS with pause at knee, deadlifts w/2 sec pause two inches above mid-shin

S/S/S:

Pause Deadlift

(2 sec pause 2 inch off ground)

5X5

Increase weight ea set

Compare to 24Jan2024

Video courtesy of Untamed Strength.

Next on our re-test schedule will be our Pause Deadlift 5X5.  By continually putting our bodies under the tension of that 2-second hold, we should see us adapt and handle heavier loads.  Your goal today is to go heavier per set than you did on 24Jan.

WOD:

For Time:

1000m Row Buy-In

Then,

3 Rounds:

200′ Dual KB Farmer Walk (70/55)

21 Pull-Ups

17 Min cap

Video courtesy of WODStar.

I guess you could call this one “The Grip Killer”.  Lots of grip-intensive stuff on deck today!  After the 1K row Buy-In, look to keep your core tight as you knock out the 200’ Farmer walk.  On the Pull-Ups, with your grip already taxed, listen to your body and if the grip starts to go, hop off the bar and shake out the hands and arms until you are ready to go again.  For the Farmer walk, how you set up the 200’ is up to you.  If there is enough room to farmer walk 100’ straight, and then turn around and farmer walk back, cool.  If needed, mark off a 25’ section and walk down and back a total of 4 times.

Scaling Options:

KB weight -> 55/35 -> as needed

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

Cool Down:

Iron Cross – 1 Min per side

Barbell Forearm mash – 1 min per side

Video courtesy of Pat Barber

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

Clean & Jerk warmup (Do this after going for Snatch 1RM, but before starting C&J) – 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

then…

20 Min to establish a 1RM Clean & Jerk

Compare to 10Jan2024

Video courtesy of Weightlifting SAVAGE.

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:

8 Min for Quality:

:30 jump rope

8 Bow to bends

8 KB deadlifts

8 Squat2Stands

5 Cobra to hip snap

10 Calf Pedals in Down Dog

WOD:

20-1 (20-19-18-…etc):

American KB Swings (55/35)

After Even Rounds 10 Burpee to 6” target

After Odd Rounds 30 Double Unders

Video courtesy of OPEX Training.

The way this WOD will flow will look like this: Start with 20 American KB Swings, then perform 10 Burpees to a target  6” above your reach, then perform 19 American KB Swings, then perform 30 Double Unders, then 18 KB Swings, then 10 Burpee to target, then 17 KB Swings, then 30 dubs, etc.. Just remember, after finishing an even-number round of KB swings, do 10 burpee to target, and after an odd-number round of KB swings, do 30 Dubs.  The WOD ends after you complete the round of 1 KB Swing and 30 Dubs. All that said, to get through this as fast as possible, keep good, steady and quick KB swings going.

Scaling Options:

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

Burpee to 6” target -> regular burpee

Dubs -> 60 Single Unders (ELITE: 50 Dubs per round)

Cool Down:

20 Calf Pedals in Down Dog per leg

Scorpion Stretch – 1 Min per side

Well, looks like we all survived the Open!  Can’t wait to see the WODs they’ll have in the Quarterfinals!  Next year, let’s get some Joint Strike folks registered for the Open and see how far we can get!  But today, we begin our re-test week of our current strength cycle.

Warmup:

10 Alt box step ups

Spider-Man Lunge 30’

Heel2Toe 30’

Inchworm 30’

Duck Walk 30’

10 PVC Pass thrus

10 PVC OHS

PVC prayer stretch :30 per side

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

Then…

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, back squat, Snatch grip behind-the-neck push press, Overhead Squat

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 16Jan2024

Video courtesy of Catalyst Athletics. Re-test week kicks off with our Overhead Squat 5X5 re-test!  If you’ve hit every rep scheme of OHS this cycle, you should see an increase of weight used on each set compared to what you used on 16Jan. Stay tight throughout the lift, keep the shoulders fully locked out and engaged, and keep the heels glued to the ground, and the increase in weight should be doable.

WOD:

For Time*:

100 Box Jump Overs (24″/20″)

100 Ab-Mat Sit Ups

*Every Minute On the Minute – complete 3 Handstand Push Ups. 

WOD begins with 3 HSPUs

15 Min cap

Video courtesy of CrossFit HQ.

So, 100 box jump overs and 100 Ab-mat sit ups should not take that long, right?  But, now toss in the Every-Minute-on-the-minute of 3 HSPUs and things can get spicy pretty quick!

Scaling Options:

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

Box jump overs -> Box step overs.

Ab-mat sit ups -> Feet anchored (ELITE: GHD Sit Ups)

HSPUs -> Pike push up off a box -> pike push up off the floor -> high-kneel Dual DB OH press

Cool Down:

Kneeling Shoulder stretch on box – 2 Min

Cobra pose – 2 Min