Warmup:

500M Row

Spider-Man Lunge 30’

Crab Walk 30’

Duck Walk 30’

Inchworm 30’

10 Squat2Stand

Then…

Barbell Warmup – With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press

WOD:

“Bear Complex”

5 Rounds of:

Without stopping or dropping the bar, complete the following sequence Seven times:

-Power Clean

-Front Squat

-Push Press (have bar land behind head, in rear-rack position)

-Back Squat

-Behind the Neck Push-Press (have bar land on chest, in front-rack position)

Increase weight each Round

Score = Heaviest Load

Compare to 20230811

Video courtesy of CrossFit One World.

We say goodbye to September with a re-test of a Benchmark from just over a year ago. One rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and Behind-the-Neck (BTN) Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.

Cool Down:

Roll out glutes, inner thigh, quads, and hamstrings (10 passes per body part)

Warmup:

2X:

1:00 Row

10 Inchworm Push Ups

10 Squat2Stands

10 Thoracic High Fives

10 Push Up to Down Dog

Then…

Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks* (see video below, courtesy of Catalyst Athletics for Tall Split Jerks)

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

0:00-04:00 – 3 sets @65%

04:00-8:00 – 2 sets @70%

8:00-12:00 – 2 sets @75%

Use % from 29May C&J 1RM

Video courtesy of Fort Collins CrossFit.

Third time hitting our Push variation this cycle.  Just like with our Clean Complex earlier in the week, our %s stay the same as last time, but we will hit more reps this time

WOD:

Every 4:00 for 5 Sets:

38/30 Cal Row

-Rest remaining time

-Goal 2:00/2:30 of work per round

Video courtesy of Dark Horse Rowing.

Continuing our Row improvement cycle.  Today, we get away from distance and focus on Cals.  Your goal should be top finish each interval in 2 minutes or less.

Scaling Options:

Cals -> reduce to what you can row in 2:00/2:30

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

1:00 Ski Erg

10 Bow2Bends

10 Cherry Pickers

10 Iron Cross

5 Back Roll to V-Sit

1:00 Ski Erg

8 Box Step Ups

5 Tuck Jumps

10 Thread The Needle

10 Huggers

10 Over & Backs

Barbell Warmup – With an empty barbell perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts, then spend 7-10 minutes working up to heaviest weight you’ll use in Deadlifts today

WOD:

For Time:

35 Deadlifts (185/130)

20 Box Jumps (24″/20″)

13/10 Cal Ski Erg

25 Deadlifts (225/160)

20 Box Jumps

27/22 Cal Ski Erg

15 Deadlifts (275/195)

20 Box Jumps

40/32 Cal Ski Erg

Time Cap: 35 min

Video courtesy of Misfit Athletics.

Nice triplet that sees two of the movement increase in weight and cals while one movement stays consistent throughout.  Find manageable chunks in the deadlifts.  Even if you can go unbroken in the first set, just know you have two more big Deadlift pieces coming up, so save your back. Keep the box jumps smooth (no sprinting), and find a steady rhythm in the Ski erg.

Scaling Options:

Bar weight -> 40/50/60% of Deadlift 1RM

Box height -> 20/16 -> as needed

Ski Erg -> Row + 3 Cals per section

Cool Down:

Iron Cross – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

2X:

1:00 Jump Rope

10 Calf Pedals in Down Dog

10 Squat2Stand

10 Hollow Rocks

10 empty bar Elbow Rotations

10 Front Rack Reverse Lunges

5 empty bar back squats

Then…

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats

S/S/S:

2-Sec Pause Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Squat variation for the cycle.  This time around, we drop to 3 reps per working set.  This should allow you to get even heavier than the 3X5 week.

WOD:

For Time:

50 Ab-mat Sit-ups

50 Double Unders

50 Ab-mat Sit-ups

40 Front Rack Lunges (95/65)

50 Ab-mat Sit-ups

30 Handstand Push Ups

50 Ab-mat Sit-ups

Time Cap: 17 Min

Video courtesy of CrossFit CTRL

Little mini-chipper for your Wednesday pleasure!  This one will have a core-centric feel with all the ab-mat sit ups.  Why do we do Ab-Mat sit ups?  Couple reasons. Using the ab-mat helps keep that natural lumbar curve in your spine, thus keeping the spine safer.  Also, it keeps the focus on the abs rather than hip flexors like a traditional sit up.

Scaling Options:

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

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

HSPUs -> Pike Push Ups off box -> Push Ups off floor -> high kneel DB Press (ELITE: Strict HSPU)

Sit-Ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Cobra Pose – 1 Min

Banded Bully Stretch – 1 Min per side

Warmup:

High Knees 30’ and back

Butt Kickers 30’ and back

Side Shuffle 30’ and back

10 Box Step ups

Side lunge 30’

10 Lateral box step overs

30 Calf Pedals in Down Dog

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

WOD:

5 Rounds:

400M Run

15 Single DB Box Step Overs (50#/35#) (24”/20”)

Video courtesy of TuricumFit.

How you perform the DB box step overs is totally up to you.  My suggestion as far as the stepping would be more of a lateral motion over the box, making the first step with the leg furthest from the box (see the video), crossing the other foot over, and then stepping down with the first foot.  Takes the least number of steps but will require the most coordination.  As far as where the DB should be, totally up to you, but I like it up on the shoulder or behind the neck.

Scaling Options:

Run -> 500m Row

DB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Banded Quad Stretch – 1 Min per side

Video courtesy of The Active Life

Warmup:

400M Jog

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

Heel2Toe 30’

On Rig – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, Front Squat, high hang Squat Clean, hang Squat Clean, Power Clean from mid-shin

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

0:00-05:00 – 3 sets @65%

05:00-10:00 – 2 sets @70%

10:00-15:00 – 2 sets @75%

%s Based on 29May 1RM

Video courtesy of Collin Meeves.

Third time hitting our Clean Complex this cycle.  The hope is by now, you’re used to pushing those knees out of the way in the low hang. The %s stay the same as last time, but reps increase.

WOD:

AMRAP 14:

15 Pull Ups

30 Push Ups

45 Air Squats

Video courtesy of Mayhem Athlete.

Looking to hit a steady flow on some basic gymnastic movements today.  Don’t try to rush through any of the movements, as we want to be moving the whole time.  Rather, keep your form on point and move as smooth as you can.

Scaling Options:

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

Push Ups -> To Bench

Air Squats -> To Depth

(ELITE: Wear vest)

Cool Down:

Scorpion Stretch – 1 Min per side

Figure 4 Wall Stretch – 2 Min per side

Warmup:

10 Box Step Ups

10 In-place lunges

10 Push Up to Down Dog

5 1-arm DB hang clean a side

50’ l-arm DB OH walk

50’ r-arm DB OH walk

WOD:

AMRAP 20:

50 Single-Arm DB Step Up (20″ box)

50 Single-Arm DB Front Rack Walking Lunges

100′ Single-Arm DB OH Carry

DB weight – 35/25

Switch arms as needed

Videos courtesy of OPEX Fitness and Functional Bodybuilding, respectively.

While this is an AMRAP, the reps per movement are high, so would suggest swapping arms every 10 reps or so.

Scaling Options:

Box height -> 16 -> as needed

DB weight -> 25/20 -> as needed (ELITE: 50/35)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

200M run

10 Cherry Pickers

10 Bow2Bends

10 Cobra To Down Dog

5 Cobra to Hip Snap

5 Back Roll 2 V-Sit

5 Scap Pull Ups

5 Beat Swings

5 Kip Swings

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength.

This week, we jump into our 5X3 week for deadlifts.  Again our goal this week is to go heavier per set than we did on the 3X5 week.

WOD:

3 Rounds:

400M Run

12 Burpee to Kipping Pull Ups

Video courtesy of OPEX Fitness.

As you come in from your run, make an effort to take 2-3 big/deep breaths to get your heart rate and breathing back under control prior to the burpee to kipping pull ups.

Scaling Options:

Burpee Pull Up -> Burpee to Jumping Pull Up (bar inside of OH reach)* (ELITE: Bar Muscle Ups)

Video courtesy of EVO Fitness

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 min per side

Warmup:

1:00 Jump Rope

30 Calf Pedals in Down Dog

10 Hollow Rocks

5 Inchworm Push Ups

10 Bow to Bends

1:00 Jump Rope

10 Plank Shoulder Taps

:20 Handstand Hold

Barbell Warmup – With an empty barbell and hands in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin, press, push press, push jerk

WOD:

Every 4 Min for 8 Rounds:

50 Double Unders

3 Wall Walks

Clean & Jerk*

*C&J weights and reps:

Rounds 1 & 2 – 5 @ 60% of 1RM

Rounds 3 & 4 – 4 @ 70%

Rounds 5 & 6 – 3 @ 75%

Rounds 7 & 8 – 2 @ 85%

Video courtesy of Skyline CrossFit.

Try to keep a steady pace on your dubs so your heart rate doesn’t get too high.  This will hopefully allow your breathing and heart rate to be a little calmer when knocking out the wall walks.  Then, make a good attack on the C&Js each round.  Finish before the 3:00 mark per round, you get some rest.

Scaling Options:

Dubs -> 100 Single Unders

Wall Walks -> Wall Walk to 20” from wall -> 8 Alt Plank Shoulder taps per Wall Walk (ELITE: 15’ Handstand Walk)

Cool Down:

60 Calf Pedals in Down Dog (slow)

Thread the Needle Stretch – 1 min per side

Warmup:

10 Squat2Stands

10 Thoracic High Fives

10 Spider-Man Lunge w/twist

5 Push Up 2 Down Dog

10 PVC Pass thrus

10 PVC OHS

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

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

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

On a running clock…

0:00-5:00, do 3 sets @65%

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2set @75%

%s Based on 7Aug 1RM

Video courtesy of Diablo CrossFit.

Third time hitting our current Snatch The %s stay the same as last time but reps go up, so we will up the time between sets as well.

WOD:

AMRAP 14:

2-4-6-10…etc

Toe2Bar

Dual DB Push Press (50/35)

Video courtesy of Functional Bodybuilding.

With an ascending ladder, would suggest think about breaking up reps around the set of 6 or 8.  Going unbroken to this point will be good to get your rhythm of the movements down, but as the reps get higher and higher, grip fatigue will set in.  Use manageable chunks to give you that small reprieve to let the blood flow out of the hands and arms for a second or two. That way your recovery will be quick, allowing you to get back on the movements quicker.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

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

Cool Down:

Cobra Pose – 2 Min

Banded shoulder stretch – 1 Min per side