Warmup:

1:00 Ski Erg

10 Kickers

10 Squat2Stands

10 Thoracic High Fives

:30 Downward Dog

10 PVC Pass thrus

5 PVC OHS

5 PVC Behind the Neck Push Jerk

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.  Prior to WOD, with an empty and in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbow, high hang power clean, hang power clean

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

On a running clock…

0:00-5:00, do 3 sets @70%

5:00-10:00, do 2 sets @75%

10:00-15:00 do 2 set @80%

%s Based on 23Oct 1RM

Video courtesy of The Lift Lab.

Last time hitting our 3-position Power Snatch complex prior to our Oly re-test.  %s go up, so keep your form dialed in.

WOD:

8 Rounds For Time:

12/9 Cal Ski Erg

8 Hang Power Cleans (115/80)

Video courtesy of Train FTW.

This is one of those WODs where you can go full send from the get-go, but be prepared for the fatigue to sit in on the shoulders and grip by about round 4.  Either slow the pace a bit, or bear down and keep going.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 155/105)

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell forearm rollout – 1 Min per side

Warmup:

200M jog

10 Bow2Bends

10 Alt Toe Touch

10 Squat2Stand

10 Pushup2Downward Dog

10 Alt V-Ups

10 empty-bar Good mornings

200M jog

WOD:

“Kim Roberts”

30 Min AMRAP:

12 Deadlifts @ 45-50% of 1RM

23 Weighted Sit-Ups (25/15# plate)

22 Hand-release Push-Ups

400M Run

On 23Dec2022, Joint Strike lost one of our own.  Kim Roberts was a smiling face in the mornings at the Combat PT Tent. Always in a good mood and always ready to do work.  Kim will be missed.  Today’s WOD is in her honor.  Her birthday was 30Dec (so we used the 12 and 30, and 23 and 22 for the day and year of her passing.  Her favorite movement was deadlifts and also loved core work, so this will be her final gift to all of us.  Rest easy, Kim

Scaling Options:

Bar weight -> 40% of Deadlift 1RM -> as needed

Weighted sit ups -> 15/10 -> as needed

Hand-release push-ups -> off knees

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Scorpion Stretch – 1 Min per side

Warmup:

Spider-man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

Heel 2 Toe 30’

Bear Crawl 30’

Grab light DB

50’ L-arm front rack carry

50’ R-arm front rack carry

WOD:

With a running 25 Min Clock…

200M Dual DB Front Rack Carry (35/25)

With remaining time, AMRAP:

10 Dual DB Front Squats

20 Alt Renegade Rows

10 Devil’s Press

Videos courtesy of Upside Strength, CrossFit HQ, Pure Gym, and Functional Bodybuilding, respectively.

So, at “3,2,1…Go!” you will complete a 200M Dual DB Front Rack Carry.  Know this carry will tax the shoulders and core, so if you need to put the DBs down to compose yourself during the 200M, do so.  Once you finish, the remaining time will now be an AMRAP of Front Squats, Renegade Rows, and Devil’s Press. Stay steady with these movement rather than trying to sprint through them.

Scaling Options:

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

Cool Down:

Scorpion Stretch – 1 Min per side

Roll out quads – 1 Min per leg

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

5 Inchworm Push Ups

1:00 Bike

10 Hollow Rocks

2 Wall Walks

:30 Handstand Hold

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

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third time hitting our Strict Press this cycle.  With the working sets back up to 5, but the reps dropping to 3, aim to go heavier per round than you did on the 3X5 week. Goal = last set of 3 is heavier than the last set of 5 from the 3X5 week.

WOD:

21-15-9:

Ski Erg (Cals)

Handstand Push Ups

Echo Bike (Cals)

Ab-mat Sit Ups

Video courtesy of Train FTW.

Steady but fast pace to start, and pick up the speed as the rounds go on.

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Thread the Needle pose – 1 Min per side

Warmup:

2X:

200M run

10 light sumo KB deadlifts

10 KB Russian Swings

-then-

10 Iron Cross

10 Scorpions

10 Cherry Pickers

20 Calf Pedals in Down Dog

S/S/S:

In 10 Min, build to a heavy

3-Rep Sumo Deadlift

Video courtesy of Barbell Brigade.

Take the first 10 minutes to work up to a heavy 3-rep for the day on Sumo Deadlifts.  It hasn’t been too long since these were our pulling movement for our strength so form should still be on point.

WOD:

EMOM 18:

Min 1 – 200M Run

Min 2 – 30-sec Max Reps Russian KB Swing (70/55)

Min 3 – 4 Sumo Deadlifts @ 70% of 3RM

Video courtesy of WODStar.

Push the pace hard on the 200, then take the first 10-15 seconds on minute 2 to catch your breath prior to going into 30 seconds of Russian KB Swings. Score = total Russian Swings.

Scaling Options:

Run -> 250M Row

KB weight -> 55/35 -> as needed

Cool Down:

Wall Figure4- Stretch – 1 Min per side

Iron Cross – 2 Min per side

Programming Note, on 16Dec, we will run a special memorial WOD for one our own, Kim Roberts.

Warmup:

400M jog

10 Thread the Needle

10 Over and Backs

10 PVC pass Thrus

10 Spider-Man Lunge

10 Inchworm push ups

:30 kneeling wrist stretch

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

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…

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

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

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

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

Third time hitting our 3-position Power Clean complex for this cycle. The %s stay the same as last time but the reps go up, so each set will have a 5 min clock.

WOD:

AMRAP 12:

2-4-6-8…etc.*

Power Snatch (95/65)

*After every set of Power Snatch, perform 10 Pull Ups

Video courtesy of CrossFit Forest.

We’re looking to cycle the Power Snatches so you have ample time to get through your pull ups.  That said, make sure on the way down of each rep, you catch the bar in the hip and descend down from there, keeping the back good and straight.

Scaling Options:

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

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

Cool Down:

Couch Stretch – 2 Min per side

Lat Stretch on rig – 1 Min per side

Warmup:

2X:

1:00 Row

10 Squat2Stands

10 Cobra to Down Dog

1:00 Jump Rope

20 Calf Pedals in Down Dog

-then-

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

WOD:

5 Rounds:

500/450M Row

50 Double Unders

-rest 1:1 between sets-

Goal 2:30-3:00 per round

Time cap per round – 4 Min

Time Cap for whole WOD – 36 Min

Video courtesy of RX Smart Gear Australia.

The goal is to keep a steady enough pace to finish the row roughly at the 2 Min mark, but not be so gassed that you can’t go right into the rope work.  And on the dubs, be steady rather than fast. The 1:1 work/rest ratio should allow you to be fresh each round.

Scaling Options:

Dubs -> 75 Single Unders (ELITE: 100 Dubs)

Cool Down:

Calf Stretch on rig – 1Min per side

Lat Stretch – 1 Min per side

Warmup:

Walking Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

Side lunge 30’ & back

5 Cobra to Down Dog

5 Cobra to Hip Snap

:30 Banded Front Rack stretch – see video below, courtesy of Bay Way CrossFit

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull ups

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

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Front Squats now go to 5X3 this week, so get heavier per round than you did on the 3X5 week.

WOD:

Every 4 Min for 16 Min, complete:

10 Box Jump Overs (24″/20″)

12 Lateral Burpee over Line

14 Pull Ups

:30 Handstand Hold

Score = total working time

Video courtesy of Confident and Fit.

For the Lateral Burpee over line, as the name implies (lateral), you’re side-hopping over a line on the floor.  Just high enough for air to pass under the feet.

Scaling Options:

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

Pull-ups -> Banded Strict Pull-ups -> Buddha Pull-ups, Ring Rows

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

200M jog

Dual DB farmer walk 30’

Dual DB OH carry 30’

:30 plank on top of DBs

8 Renegade rows

Offset OH farmer walk 60’ (switch arms at 30’) – see video below.

200M jog

WOD:

6 Rounds:

400M Run

200′ Offset Overhead Farmer Carry* (35/25)

10 Renegade Rows (35/25)

Time Cap: 35 Min

*Offset Farmer Walk (one DB locked out overhead, other in farmer hold) switch position every 50’

Videos courtesy of Malcolm Mel Godowski and Pure Gym, respectively. Demos for the Offset Overhead Farmer Walk and Renegade Rows.

For the Offset Overhead Farmer Carry, one DB will be locked out overhead, and one will be in the farmer carry/suitcase position.  Every 50’, switch arm positions until you finish the 200’.  For the Renegade Row, stay in the top of a plank on top of the DBs and row one arm at a time.

Scaling Options:

Run -> 500M Row

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

Cool Down:

Bicep Stretch on rig – 1 Min per side

Lat Stretch on rig – 1 Min per side

Video courtesy of Invictus Fitness.

Warmup:

10 Box Step Ups

10 Cherry Pickers

10 Bow2Bends

5 Push up to Down Dog

5 Back Roll 2 V-Sit

5 Medball Squats

5 Medball Push Pres

3 Wall Ball Shots

5 Box Jumps

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, power clean from mid shin. Then perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts

S/S/S:

Deficit Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting our Deficit Deadlifts this cycle.  Working sets are back up to 5, but resp drop to 3 so aim to go heavier per set than you did on the 3X5 week.

WOD:

For Time*:

30 Wall Balls (20/14)

30/24 Cal Row

30 Push-ups

30 Power Cleans (115/80)

30 Box Jumps (24″/20″)

*Every Minute, including at 3,2,1…go, Perform 3 Up-downs (No push up, no jump burpees)

-16 Minute Cap-

Video courtesy of CrossFit Kirrawee.

Aim to push right up to about the:55 mark per minute before taking a breath or two before hitting the 3 Up/Downs (no push-up, no jump burpees).

Scaling Options:

MB weight -> 14/10 -> as needed

Push-ups -> off bench

Bar weight -> 95/65 -> as needed (ELITE: 155/110)

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

Cool Down:

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 per leg