Take the first 12 Min to get some much-needed mobility work in. Since the vast majority get the Russian Baby Maker wrong, please watch the video from Greg Everett.
WOD:
20 Min AMRAP:
15 Toe2Bar
30 Push Ups
45 Air Squats
Video courtesy of CrossFit HQ.
Make your goal that the pace you have in minute 1 is the same you have when you hit minute 20.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight
S/S/S:
Strict Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Our Pressing movement this cycle will be the Strict Press. Look to get the body in the proper position prior to pressing. Set the feet right inside the shoulders, squeeze the butt so the legs stay locked out, tighten the gut, make sure the elbows are down and in front of the bar, shrug up and fill up the lungs. Now you are ready to press!
WOD:
21-15-9*:
Push Press (95/65)
Cals on Ski Erg
OHS (95/65)
*Run 400M after every round of OHS
Video courtesy of Kristi Eramo O’Connell.
Core and shoulder stability will be the order of the day today. Keep the core engaged in all the movements (to include Ski Erg) and get those shoulders moving in the push press and ski erg and make sure they stay stable in the OHS. Think of the run as a time to shake out the shoulders for the next round.
If wearing a ruck, put it on after the warmup and then do 6 additional box step ups
WOD:
“Chad”
For Time:
1,000 Box Step-Ups (20″)
Wear a Ruck Pack (45/35 lb)
Pic courtesy of CrossFit.com
Today’s WOD in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.
The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Strict Pull Ups or Ring Row
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 shin
S/S/S:
3-Position Power Clean Complex (Above Knee, Below Knee, Ground)
On a running clock…
0:00-3:00, do 2 sets @60%
3:00-6:00, do 2 sets @65%
6:00-9:00 do 1 set @70%
%s Based on 23Oct 1RM
Video courtesy of Lift Lab.
For this cycle, our Oly will focus on the Power Position for both Snatch and Cleans. Today we’ll hit our Power Clean 3-Position Complex. Just like with the Power Snatch complex last week, the goal is getting the hip extension fully involved in moving the bar. With the Power Clean, also focus on fast elbows around the bar to get to the catch position. To do the complex, deadlift the bar up to where your hips are fully locked out, then go to the hang position (above the knee) and then complete a Power Clean. Holding onto the bar, go to the low hang (right below the knee) and perform another Power Clean. Still holding onto the bar, return to the ground for a touch-and-go and perform one more Power Clean.
WOD:
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: Ab Mat Sit-ups
10-10-10-10-10: Strict Pull-up
Video courtesy of Monroe Miller.
So, as 3,2,1..Go!..complete 100 dubs, then 50 Ab-Mat Sit Ups, then 10 Strict Pull ups, then 80 dubs, then 40 sit ups, then 10 strict pull ups, ..etc. While you will be pumped up and wanting to get this WOD done as quick as possible, make sure the pull ups are strict, not kipping.
Scaling Options:
Dubs -> 2:1 Single Unders
Ab mat Sit ups -> feet anchored
Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Pic courtesy of Awareness Days. The Combat PT Tent will be closed today in observance of Veterans Day. But, please come in Wednesday to do our Hero WOD in honor of Veterans Day.
:30 banded front rack stretch – see video below, courtesy of
10 Hand-release push ups
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom
S/S/S:
Front Squat
5×5
Increase weight ea set
Video courtesy of CrossFit HQ.
While our Oly lifts this cycle will focus on the power positions, our squat variation will get us more and more comfortable at the receiving position of a squat clean. Focus on keeping the elbows high to create that shelf for the bar to sit on. Also, keep that trunk as vertical as possible. The second you start leaning forward, you put both your back and knees in a bad spot.
WOD:
5 Rounds:
2:00 Max Cal Echo Bike
2:00 Rest
Score = lowest Cal Round
Video courtesy of MisFit Athletics.
On paper, this may not sound like much, but trust me, your lungs will say different by the end of this WOD. My advice; don’t come out of the gate on fire. Remember, your score is your LOWEST Cal score for a round. So, whatever you hit that first round, your goal is to match or better it.
Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans, power clean from mid-shin, push press, push jerk
WOD:
Every 5 Min for 30 Min:
5 Wall Walks
10 Clean & Jerks (135/95)
20 Box Jump Overs (24”/20”)
Video courtesy of Skyline CrossFit.
Aim to finish the work in roughly 3-3:30 every round.
Scaling Options:
Wall Walks -> to 20” from wall -> 8 Alt Plank Shoulder taps per wall walk (ELITE: 25’ Handstand Walk)
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts
S/S/S:
Deficit Deadlift
5X5
Increase weight ea set
Video courtesy of Rogue Fitness.
Our pulling movement this cycle will be the Deficit Deadlift. The goal in these is an increase in range of motion, more strength in both our lift-off from the floor and lockout at the top
WOD:
AMRAP 15:
30 Am KB Swings (55/35)
15/12 Cal Ski Erg
10 Burpees
Video courtesy of Train FTW.
Hip extension and flexion is the name of the game today. We’ll need good extension on the KB swings, followed by good flexion on the Ski Erg, and then both in the burpees.
:30 Prayer Stretch on Box – See video below, courtesy of Functional Bodybuilding
Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans
WOD:
EMOM 5 Min:
10/8 Cal Row
-Rest 1:00-
EMOM 5 Min:
10 Hang Power Cleans (95/65)
-Rest 1:00-
EMOM 5 Min:
8 Barbell Front Rack Box Step Ups (95/65) (20″)
-Rest 1:00
EMOM 5 Min:
45 Double Unders
Videos courtesy of Train FTW and The Active Life, respectively.
The goal of all 4 of these 5-min EMOMs is consistent pace of the movements that allows you to finish in 45 seconds or less each minute. For the row, focus on good hard leg drive each stroke, for the Hang Power Cleans, good cycling, for the front rack step ups, steady pace, and for the dubs, good body position, constant breathing, and good timing.
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:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
On a running clock…
0:00-3:00, do 2 sets @60%
3:00-6:00, do 2 sets @65%
6:00-9:00 do 1 set @70%
%s Based on 23Oct 1RM
Video courtesy of Lift Lab.
This cycle, we will focus on Power Positions for both Cleans and Snatches. So, for today, we start with 3-position Power Snatch. Start by grabbing the bar in Snatch Grip, then deadlift the bar all the way to hip lockout. From here, go to the hang position (above the knee) perform a Power Snatch from here, recover (hold onto the bar), then take the bar to the low hang (right below the knee), perform a Power Snatch from here, recover, then take the bar to the ground (still holding onto the bar) and perform a final Power Snatch from here. By going in this order, we get in the habit early of using that violent hip extension to move the bar.
WOD:
3 Rounds For Time:
6 Strict Pull Ups
6 Kipping Pull Ups
6 Burpee to Kipping Pull Ups
Rest 1:00 min between rounds
Video courtesy of OPEX Fitness. Demo of Burpee to Kipping Pull Ups.
Today is all about building our pull up power! We go from basic strength in the strict pull up, to proper body control in the kipping pull up, and then adding a dynamic element in the burpee to kipping pull up. Try to really get the hips involved in the kipping pull ups to save your grip and arm strength.
Scaling Options:
Strict Pull Ups -> Ring Rows
Kipping Pull Ups -> Jumping Pull Ups
Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Up (inside reach)
Joint Strike CrossFit 