Warmup:

10 Iron Crosses

10 Cherry Pickers

10 Bow2Bends

5 Back Roll to V-Sit

10 Empty bar Good Mornings

10 empty bar RDLs

On Rig – Perform 5 resp of : Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

S/S/S:

EMOM 12:

Min 1 – 10 Slow Iron Crosses

Min 2 – 10 Cobra to Down Dog

Min 3 – Forearm roll out (:20 per side)

Video courtesy of Online Strength Coaching.

Spoiler Alert – today’s WOD will tax your grip, core, and posterior chain.  So, take the first 12 Minutes for a little extra mobility.

WOD:

“Joker”

For Time:

1-2-3-4-5-6-7-8-9-10 Toe2Bar

10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)

Video courtesy of CompTrain.

“Joker” was designed as a “masters benchmark WOD” by CompTrain’s coach Ben Bergeron. The workout, “a mid-line and forearm trickster. With ladders climbing in the opposite direction,” was first posted on Dec 9, 2018. The video features elite masters athlete (60+ division) Dave Hippensteel, who completed the workout in 5:44. “The challenge is going unbroken between sets.”

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Knee2Elbow -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Bar weight -> 185/135 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 1 min per side

Warmup:

1:00 jump rope

30 Calf Pedals in Down Dog

:30 Hollow Hold

10 Inchworm Push ups

1:00 jump rope

:30 Calf Pedal in Down Dog

10 Plank Shoulder taps

2 Wall Walks

2X Empty sled push 50’

WOD:

Every 4 Minutes for 32 Minutes:

50 Double Unders

5 Handstand Push Ups

50’ Sled Push

Loads – 135/75 (so, three 45# plates for guys, or three 25# plates for ladies)

Video courtesy of Breaking Muscle.Goal today should be pretty close to a 1:1 work/rest ratio (aim to finish all work in a round within 2 min).  Steady on the dubs, good, smooth HSPUs, and then keep the hips low, arms locked out on the sled push.

Scaling Options:

Dubs -> 100 Single Unders

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> high kneel DB Press

Sled weight -> as needed

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Banded Bully Stretch – 1 min per side

Warmup:

200m jog

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

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:

Every 2:00 for 10:00:

-Snatch Lift-off to bottom of Knee

-Snatch Pull

-Squat Snatch

Use moderate loads – no higher than 60% of Snatch 1RM

Video courtesy of Coastal Fitness. Our first piece will work some segmented pieces of the snatch, getting us comfortable keeping tension in the first pull of the snatch, then part 2 will continue to the triple extension of the pull, and then we’ll finish it with a full squat snatch.

WOD:

10 Rounds for Heaviest Load:

100M Run

1 Front Squat

Start at 60% of 1RM and build to Heavy for the day

Score = Heaviest load

Video courtesy of Catalyst Athletics.

There is no time cap on today’s WOD, so don’t think you have to go all out on the run.  The run is more to keep the blood flowing between Front Squats.  Aim to make each Front Squat perfect in form.  Increase the weight by feel.

Scaling Options:

Run -> 125M Row

Front Squat -> if injury prevents you from doing Front Squats, go Back Squats

Cool Down:

Couch Stretch – 1 Min per side

Hurdler Stretch – 1 Min per side

NOTE: The Combat PT Tent is either closed or on holiday hours for Columbus Day, so today’s WOD can be done at the base track at the pull up bar area.

Warmup:

400M Jog

Spider-Man Lunge 30’

Inchworm 30’

10 Squat2Stand

10 Cobra to Down Dog

10 Thread the Needle

Then…

On Pull Up Bar – Perform 5 reps of : Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups

S/S/S:

EMOM 10:

Odd Min – :20-30 Hanging L-Sit

Even Min – :45 Plank

Video courtesy of CrossFit HQ.

Start of our de-load Week. We’ll take the first 10 minutes to get our core good an activated for today’s work. For L-Hang.

WOD:

“Tabata Something Else”

8 Rounds of :20 Work/:10 Rest on each movement:

-Pull Ups

-Push Ups

-Butterfly Sit Ups

-Air Squats

Do all 8 rounds of the first movement before moving to the next.

Video courtesy of P360.  Quick demo of the Butterfly Sit Up.

Aim to hit the same amount of reps each working 20-second block.

Scaling Options:

L-Sit -> L-Tuck (see video below, courtesy of Functional Bodybuilding)

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

Push Ups -> off bench or fence

Sit Ups -> feet anchored

Air Squats -> to depth

Cool Down:

200M walk

Doorway Stretch – 1 Min per side

Warmup:

2X:

1:00 Ski Erg

Cobra to Hip Snap

10 Squat2Stands

10 Thoracic High Fives

10 Jumping Alt Lunges

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

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

With a running clock…

0:00-04:00 – 3 sets @70%

04:00-8:00 – 2 sets @75%

8:00-12:00 – 2 sets @80%

Use % from 29May C&J 1RM

Video courtesy of Fort Collins CrossFit.

Final time hitting our Jerk complex prior to our Oly 1Rm re-test.  The goal of this cycle has to make the Jerk feel more comfortable so when you go for a new 1RM, the Jerk will not be a limiting factor for you.  %s are slightly higher this week, so stay on task.

WOD:

“Devil Inside”

6 Rounds:

6 Devil’s Press

6 Hang DB Power Cleans

6 DB Thrusters

DB weight – 50/35

15 Min time cap

Videos courtesy of CrossFit Federal Hill, WODstar, and CrossFit HQ, respectively.

This one will blow up your grip, not going to lie.  The best thing I can say is grit your teeth and try to hold onto the DBs and go unbroken each round.  Try to take a very fast breather between rounds.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

1:00 Row

10 Bow2Bends

10 Push Up to Down Dog

1:00 Row

10 Thread the Needles

10 Scorpions

10 Banded pull apart – see video below, courtesy of Functional Bodybuilding

2 Wall Walks

:20 Handstand Hold

S/S/S:

3 Rounds:

:30 Handstand Hold

– :30 Rest

20 Banded Face Pulls

– :45 Rest

15 Banded Cuban Press

– 1:00 Rest

:30 Max Handstand Push Ups

– 2:00 Rest

Score = total HSPUs

Videos courtesy of CrossFit Invictus and APEC, respectively. Quick demos for the Banded Face Pulls and Cuban Press.

Take the first part of the day to work shoulder stability, shoulder mobility, and then shoulder efficiency.  Use the movements prior to HSPUs to prep up the shoulders

WOD:

For Time:

Row 2000M

Every Minute on the minute, complete 15 Push Ups

*WOD begins w/15 Push Ups

Time Cap – 20 Min

Video courtesy of Kristi Eramo O’Connell.:  So, go into this WOD knowing you will likely get 30, maybe 40 seconds of rowing each minute.  That said, keep your strokes strong and consistent.  Don’t try to hit a sprint out the box.

Scaling Options

HS Hold –> Pike hold on box

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

Push Ups -> Push Ups off bench or banded

Video courtesy of Alex Simone.

Cool Down:

Iron Cross – 1 min per side

Scorpion Pose – 1 Min per side

Warmup:

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

Then…

2X:

1:00 Echo Bike

10 Spider-man lunge w/twist

10 Air Squats

10 Kip Swings

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

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Pause Back Squats prior to our 5X5 re-test.  What we are looking for today is a heavy set of 5, followed by an even heavier set of 4, then an even heavier set of 3, then an even heavier double, then finishing with an even heavy single.  IF this becomes a new 1RM, cool!  If not, then make it heavy for today!

WOD:

4 Rounds For Time:

30/24 Cal Echo Bike

20 Wall Balls (20/14)

10 Pull Ups

Time Cap – 16 Min

Pic courtesy of maekameme.org

Best advice I can give, try to keep the Echo Bike cadence at between 60-70. Either go unbroken on the Wall Balls or break once.  When it comes to pull ups, manageable chunks is the way to go (once you feel your grip fatigue, hop off the bar, shake out, then get back up).

Scaling Options:

MB weight -> 14/10 -> as needed

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

10 Box Step ups

Side lunge 30’

10 Lateral box step overs

Walking Lunge 30’

Inchworm 30’

5 Tuck Jumps

5 Box jumps

5 one-arm DB Push Press ea side

5 one-arm DB snatch ea side

WOD:

Every 3:30 for 6 Sets:

10 Box Jumps (24”/20”)

5 Dual DB Step Overs (24”/20”)

10 Dual Hang Power Snatch

5 Dual DB Step Overs

10 Box Jumps

DBs – 35/25

Score = total work time

Video courtesy of Functional Bodybuilding.

Look to grind every round of this up and down the mountain WOD.  Be consistent on your box jumps, steady on your step overs, and explosive on your hang Power Snatch.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

200M jog, then…

2X:

1:00 Jump Rope

10 Calf Pedals in Down Dog

10 Squat2Stand

10 Hollow Rocks

10 empty bar Elbow Rotations

Then…

Barbell warmup – 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. **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

On a running clock….

0:00-05:00 – 3 sets @70%

05:00-10:00 – 2 sets @75%

10:00-15:00 – 2 sets @80%

%s Based on 29May 1RM

Video courtesy of Collin Meeves.

Last time hitting our Clean Complex this cycle before we hit our Oly 1RM re-test.  By now, you should be used to the movements and getting under the bar FAST.  Dial it in with just a slightly heavier weight than last time.

WOD:

In 4 Min, complete:

400M Run

Max Double Unders

1 Min Rest

Repeat for 4 Total Rounds

Score – total Double Unders

Video courtesy of Kristi Eramo O’Connell.

Goal today is to maintain a fast, but not sprint pace on your 400M run.  Should be fast enough to wear you have close to 2:00 a round to knock out as many Double Unders as you can.  But, don’t go at such a fast pace where you are spending upwards of :30 trying to recover between the run and the rope work.  As you saw in the scales, there is no scale for Dubs today.  If you have never done a double under, today could very well be the day you get your first!  Go For it!!

Scaling Options:

Run -> 500M row

Dubs -> No Scale

Cool Down:

Calf Stretch on rig – 1 Min per side

Figure 4 Wall Stretch – 1 Min per side

Warmup:

Bear Crawl 30’

Stiff-leg Bear Crawl 30’

10 Hollow Rocks

10 Pausing Air Squats

10 Alt V-Ups

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

S/S/S:

Every 1:30 for 9:00:

1 Wall Walk

1 Wall Walk + :30 Handstand Hold

Video courtesy of Pure Physio.

On the second Wall Walk, once you get to the top, hold your position for 30 seconds.  Remember to hollow out the core and shrug up on the shoulders.

WOD:

20 Rounds For Time:

2 Handstand Push Ups

4 Ab-Mat Sit-Ups

6 Air Squats

Video courtesy of CrossFit HQ.

High Round WODs with low rep movements are always a ton of fun!  Just don’t come out at full speed.  Remember, you got 20 rounds of these movements to do. Try to go smoothly from move to move.

Scaling Options:

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> high kneel DB Press

Sit Ups -> Feet Anchored (ELITE: GHDs)

Cool Down:

Banded Shoulder Stretch – 2 Min

Cobra Pose – 2 Min