20211025

Warmup:

8 Box step ups

10 Pushup2Downward Dog

10 Thread the Needle

5 Scap Pull ups

5 Kip Swings

5 Box Jumps

10 Plank shoulder taps

5 pull ups

2 Wall Walks

WOD:

30 Min EMOM:

Min 1 – 2 Pull Up

Min 2 – 2 Box Jump (24″/20″)

Min 3 – 2 Handstand Push Up

 

*Add 2 Reps every time you come back to a movement.  IF you are unable to meet the rep count of a given movement, drop down to last successful rep set the next time you come back to the movement, and stay at that rep count for the rest of the WOD.

Video courtesy of The CrossFit Affiliate Programming page.  Some good HSPU efficiency tips. Progressing Bodyweight Ladder to start off the week!  Every time you come back to a movement, you add 2 reps.  If you are unable to finish the reps of a given minute, at the end of that minute, move on to the next movement, but when you come back to the movement you failed at, drop down to the reps of the last successful round you got.  Ex: I get to the round of 10 pull ups, but can get 10 in the minute.  The next time I come back to pull ups I drop to 8 reps.  Should I fail again at 8 reps, I drop to 6 the next time I hit pull ups.  This rule will go for each movement.  To avoid hitting failure, use the lower-rep sets to dial in movement efficiency so when the reps get high, you can depend more on efficient movement instead of muscling your way through

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off a box -> Pike Push ups off the floor -> Hand-release push ups

Cool Down:

Thread the Needle – 1 Min per side

 

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

20211022

Warmup:

50 Single Unders

10 Squat2Stand

10 Thoracic High Fives

30 Alternating Single Unders

10 Calf stretch in Down Dog

10 Spider-Man lunge w/twist

25 Double unders

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat

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

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. For this cycle, our Squat focus will be the Front Squat.  The stronger we are in this movement, the more stable you will be in the receive position for the Clean, not to mention throughout the Thruster.

WOD:

EMOM 16:

Min 1 – 50 Double Unders

Min 2 – 100M Run

Min 3 – 8/6 Cal Ski Erg

Min 4 – 12/9 Cal Bike

Video courtesy of Invictus Fitness. Some good Double Under Drills to get you primed for today. The goal should be to work no more than 45 seconds per round.  Stay steady on the DUs, and find a good pace to get through the cals on the Ski erg and Bike!

Scaling Options:

DUs -> 45 Sec of DU practice

Run -> 125M Row

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Tricep mash on barbell – 1 Min per side

Video courtesy of Mobility WOD.

20211021

Warmup:

Grab light/med KB

10 Box step ups

30’ Spider-Man Lunge

30’ Walking Kicks

10 KB deadlifts

10 Russian Swings

5 Box jumps

10 Goblet Squats

15 sec hollow hold

5 V-Ups

WOD:

5 Rounds:

10 Box Jumps (30/24”)

15 Goblet Squats (70/53)

20 GHD Sit-ups

25 Russian KB Swings (70/53)

 

40 Min Time Cap

Video courtesy of Rogue Fitness.  Demo of proper GHD technique. The box height, movement, and weights used in this WOD are meant to be a bit higher than normal.  If you are able to physically do the movements as RX’d, then do it, even if you have to take a bit longer to do these reps.  Grind this one out!

Scaling Options:

Box height -> 24/20 -> as needed

KB weight -> 53/35 -> as needed

GHD -> Ab mat Sit Ups

Cool Down:

Cobra pose – 2 Min

 

Couch Stretch off box – 1 Min per side

20211020

Warmup:

10 Cal Row easy pace

10 Pushup2Downward Dog

10 Scorpions

10 Cal Row medium pace

10 Iron Cross

10 Thoracic High Fives

10 Cal Row sprint

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Snatch, Power Snatch from Mid shin.  Switch to Clean grip and 5 reps of: Elbow Rotations, Press

S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing movement for this cycle will be Strict Press.  Our focus will be good core stability, a solid base, and strong pressing.  Keep the feet about shoulder width, and lock the legs out (squeeze the butt to keep them from bending), keep the core tight, and press up hard! With the 5X5 week, our goal is the final rep on each set should be difficult, but manageable.  Keep climbing in weight.

WOD:

15-12-9-6-9-12-15:

Cal Row

Power Snatch (95/65)

Handstand Push Ups

Look to begin this WOD at a steady to somewhat fast pace, and then build up speed on each round.  After the round of 6s, try to hold onto that pace all the way through the end!

Scaling Options:

Bar weight -> 75/55 -> as needed

HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press

Cool Down:

Thread the Needle Hold – 1 Min per side

 

Kneeling Lat Stretch – 1 Min per side

20211019

Warmup:

Grab light KB and Bike

10 Cal Bike

10 KB Deadlifts

5 KB Russian Swings

10 Bow2Bends

10 Alt Toe Touch

50 ft Suitcase carry right arm

5 American Kettlebell Swings

50 ft Suitcase carry left arm

10 Hollow Rocks

S/S/S:

Cardio intervals

15 Rounds for Cals:

30 sec. medium pace bike

15 sec. bike sprint

 

Score = Total cals at end of last set

The goal here is having a good transition from steady state to sprint, and back again

WOD:

3 Rounds:

400M Run

30 American KB Swing (53/35)

200M KB Suitcase Carry* (53/35)

 

*Switch arms at 100M point

Video courtesy of CrossFit Switch. On the suitcase carry, remember to keep the hips square and core tight to stay nice and upright in the movement.  Otherwise, you’ll feel the body crunch forward, which will make breathing a bit more difficult.  The running and KB swings will get you winded enough.  Don’t give your lungs more stress than needed.

Scaling Options:

Run -> 500M Row -> 2 min cardio of choice

KB weight -> 35/25 -> as needed

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of CrossFit Up

 

Iron Cross Hold – 1 Min per side

20211018

Warmup:

10 Box Step Ups

10 Cobra to Downward Dog

5 Cobra to Hip Snap

10 Spider-Man Lunge

5 Box Jumps

10 Squat2Stands

10 Thoracic High Fives

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

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk

 

S/S/S:

2-Second Paused Clean (at knee)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based of 14Oct 1RM

Video and description courtesy of Catalyst Athletics.

Our Clean variation for this cycle will be a the Pause Clean (at the knee) The Pause Clean is performed identically to the clean, with the exception that there is a  pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds.  Do NOT lose tension.  Stay tight! After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh.

 The primary purpose of this variation this cycle is to learn to stay in a good, solid lifting position in the first pull of the clean.  Far too often a lifter will lose tension in the shoulders or back and start to roll their body forward.  By pausing right at the knee, take a mental inventory to make sure your shoulder blades are back, your core is tight and you are ready to continue moving through the lift

 

WOD:

AMRAP 16:

4 Burpees

8 Pull Ups

12 Box Jumps Over (24″/20″)

All bodyweight bonanza today!  Steady pace will get your numbers high in this one.  Don’t forget, on the box jump overs, you don’t have to fully open your hips and knees at the top.  Just get over the box!

 

Scaling Options:

Pull-ups -> Buddha pull up -> ring row -> table row

 

Box height -> 20/16 -> as needed

 

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

 

Pigeon Pose on Box – 1 Min per side

 

20211015

Warmup:

Grab light DB

10 Cal Row

10 Cobra to downward Dog

10 Bow2Bends

5 DB deadlifts per side

5 DB high pulls per side

6 Alt DB Snatch

On rig: Perform 5 reps of: scap pull ups, kip swings, kipping knee raise, Toe2Bar or toes as close to bar as possible

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 20Aug2021

Video courtesy of Starting Strength. Our final re-test movement.  Let’s see if you 5X5 on Deadlift have gone up since 20Aug.  Every time we’ve hit this movement, we’ve talked tight core and good movement pattern.  Keep doing that and the weights will feel light!

WOD:

For Time:

30 Toes-to-Bar

40 Alternating Single-Arm DB Snatch (50/35)

50 Cal Row

40 Alternating Single-Arm DB Snatch

30 Toes-to-Bar

Video courtesy of Comp Train Masters.  Some good tips on Alternating DB Snatch efficiency. Re-test ends with a small bit of “up and down the mountain” for our WOD. Smooth, efficient reps and quick transitions will make this one fly by! For the alternating DB Snatch.

Scaling Options:

T2B -> Kipping Leg raise -> kipping knee raise -> Laying Toe2Bar -> V-Ups

DB weight -> 35/25 -> as needed

If no rower, sub in echo bike or 600M Run

Cool Down:

Iron Cross hold – 1 Min per side

 

Kneeling Lat Stretch – 1 Min per side

20211014

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

Burgener warm up – see 2 videos below, courtesy of CrossFit Olympic Lifting Seminar Staff

C&J w/u (before C&J): Prior to Clean & Jerk, 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 est 1RM Snatch

20 Min to est 1RM Clean & Jerk

No better way to spend a Thursday then seeing how our Snatch and Clean & Jerk are doing!  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

Video courtesy of NBC.  Some highlights from this past Summer Olympics Weightlifting.

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

 

Banded OH stretch – 2 min per side

20211013

Warmup:

Grab light pair of DBs

2 Rounds:

-10 DB RDLs

-10 DB Front Squats

-6 Alt DB front rack lunge

-10 DB press

Then…

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

Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

5X5

Increase weight ea set

Compare to 18Aug2021

Video courtesy of CrossFit HQ. Re-test week continues with our 5X5 re-test of Push Jerk! Again, the last 9 weeks should have given good practice on form and having good time under tension.  Aim to go heavier each set compared to 18Aug.

WOD:

4 Rounds For Time:

50-ft. Double KB Front Rack Walking Lunge (53/35)

25 Pull-ups

 

Time cap: 13 Min

Video courtesy of Functional Bodybuilding.  Demo of Double KB Front Rack Walking Lunge. Best strategy would be to have a start point close to the pull up rig, measure out 25 feet for your turnaround point. This way the transition from lunging to pull ups is very short

Scaling Options:

DB weight -> 35/25 -> as needed

Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Lacrosse ball shoulder mash – 1 Min per side

Video courtesy of Train Heroic.

 

Foam Roll Upper Back – 2 Min

20211012

Warmup:

5 Cal Ski Erg

10 Spider-Man lunges

8 Squat2Stands

8 Thoracic High Fives

8 Inchworms

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

10 Cal Bike

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

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 24Aug2021

Video courtesy of Catalyst Athletics. Re-test week time!!!  Now let’s put the last 9 weeks of work to the test!  The goal here is to go heavier each set compared to when we did this on 24Aug.  If you hit each session we did OHS in, then you should see an improvement.

WOD:

16 Min AMRAP:

2 Cal Ski Erg

2 Cal Bike

4 Cal Ski Erg

4 Cal Bike

….etc

Double your cals every round

Expect this one to get spicy as the cals get higher and higher.  Remember, double the cals each round.  So round one is 2 cals per movements, next round 4 per movement, then 8 per movement, then 16, etc…

Scaling Options:

Sub out rower if now ski erg available or if no bike is available

Cool Down:

3 Sets:

:30 Doorway Stretch per Side

 

:30 Banded Shoulder Stretch per Side