Warmup:

Grab light pair of DBs

Jog 30’ and back x3

Bear crawl 30’

Reverse bear crawl 30’

Spider-Man Lunge 30’

Heel2Toe 30’

Walking lunge 30’

5 DB deadlifts

5 Cobra to Hip snap on Dumbbells

5 Devils press

6 walking front rack lunges

WOD:

20 Min AMRAP:

4 Devil’s Press (50/35)

30′ Dual DB Front Rack Lunge

4 Renegade Rows

6 Devil’s Press

30′ Dual DB Front Rack Lunge

6 Renegade Rows

etc…

Every round, add 2 reps to Devil’s Press and Renegade Rows

Videos courtesy of CrossFit Federal Hill, Train FTW, and CrossFit Hubtown, respectively.  Quick demos on Devil’s Press, DB Front Rack Lunge, and Renegade Rows.

The best way to set up for today is mark off a 30’ section on the floor.  Each end will server as a start/stop spot for your front rack walking lunges. At the end points, you will either perform Devil’s Press or Renegade rows.  On the Renegade rows, each time you row in a DB, that is one rep.  So, in the first round, where your rep count is 4, you will do 2 per side (alternate sides every rep).

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Doorway stretch – 1 Min per side

Couch Stretch – 2 Min per leg

Warmup:

400M jog

10 Bow to Bends

10 Cherry Pickers

10 Squat2Stands

10 Iron Cross

10 Scorpion

5 Back roll to V-sit

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, elbow rotations, Front Squats, RDLs.  Put the bar down, shake out the arms, pick the bar back up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, High Hang Squat Clean, Hang Squat Clean

S/S/S:

Hang Squat Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set. Sets start every 3 min

%s based off 16-Dec 1RM

Video and description courtesy of Catalyst Athletics.

Execution: With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the upper thigh as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around and up into the clean rack position as you sit into the squat, stabilize, and recover to a standing position.

WOD:

For Time:

3 Deadlifts (315/225)

200M Run

6 Deadlifts (315/225)

400M Run

9 Deadlifts (315/225)

800M Run

Time cap: 13 Min

Today’s WOD is meant to give push a little muscular and aerobic capacity in you.  Try to increase pace on the longer runs and keep tight core on the lifts.

Scaling Options:

Run -> row 250M for every 200M of running

DL weight -> 75% of 1RM

Cool Down:

Iron Cross Hold – 1 Min per side

Roll out T-spine, 3 min

Warmup:

200M jog w/med ball

5 med ball front squats

5 med ball push press to target

5 wall ball shots

10 huggers

10 Over and Backs

On rig: Perform 5 reps of: Scap pull ups, kip swings, large kips swings (hips close to bar if doing muscle ups), pull ups

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

WOD:

CrossFit Open 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots (20/14)

Time cap: 20 min.

Video courtesy of the CrossFit Games. As we get closer to the 2022 CrossFit Open, we’ll take a trip back to some past Open WODs to get used to pushing ourselves for a certain time range.  Today you get 20 minutes to figure out how to knock out 40 muscle ups, 80 cals on the rower, and 120 wall ball shots.  You can break them up any way you like.  If you want to do 10 rounds of 8 cal row and 12 wall balls, then spend the remaining time doing muscle ups, cool.  You want to just go straight through as written, cool.  You want to do all the rowing, then break up the rest, up to you.  Shooter’s choice, but make the 20 minutes as effective as you can.

Scaling Options:

Muscle Ups -> Jumping Muscle Ups -> Burpee to Kipping Chest2Bar Pull Ups -> Burpee to Kipping Pull up

Med ball weight -> 14/10 -> as needed

Cool Down:

Scorpion pose – 1 Min per side

Oly Wall Sit – 3 Min

Warmup:

Grab a box

10 Cal Bike

10 Box Step ups

10 Squat2Stands

10 Thoracic High Fives

10 Scap Push-ups – See video below, courtesy of Functional Bodybuilding

1 min Kneeling shoulder stretch on box – See video in cool down area, courtesy of Train FTW

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow rotations, press, push press

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our pushing movement this cycle will be the Push Press.  Besides continuing to make the shoulders stronger, the Push Press will also reinforce VIOLENT HIP EXTENSION.  The more violent, the more force you exert on the bar, the more weight you can jam overhead.  Just remember, don’t turn these into Push Jerks.  Make sure once you extend the hips, squeeze your butt to prevent the legs from re-bending.

WOD:

For Total Cals/seconds/reps:

3 Min Max Cal Bike

3 Min Rest

3 Min L-Sit: Accumulate as many seconds as possible in 3 min

3 Min Rest

3 Min Max Burpee Box Jump Overs (24/20)

Score=Cals + Sec + Reps

Video courtesy of RARE CrossFit.  Demo on the L-Sit and some scale options.

Today is a great time to test out your aerobic capacity, body control, and fast-twitch muscle fibers with the three movement sin the WOD.  With there being an even amount of rest time after each section, looking to really try to push that red line in each part.  With the Bike, just grit down and go.  Try NOT to stop at all during the 3 minutes.  If fatigue does start to kick in, slow the pace just a bit for 20 seconds, then kick it back up!  For the L-sit, unless you’re a gymnastics ninja, keep an eye on the clock and only count the seconds you are in the L-Sit (if no parallettes are handy, stack a couple 45# plates on both sides of you).  And with the burpee box jump overs, Do. Not. Stop. Moving.

Scaling Options:

If no bike -> Ski Erg or Rower

L-Sit -> legs bent

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon pose on box – 1 min per side

Pic courtesy of kvue.com

Today, we honor the memory of Dr. Martin Luther King Jr.  Besides spending some well-deserved time with your friends and family, take today to make some kind of difference in someone’s life.

With the gym either closed or on holiday hours, today’s WOD can be done either in the gym or at the track.

Warmup:

400M jog

10 Spider-man Lunge

10 Push Up 2 Downward Dog

10 Squat2Stand

10 Thoracic High Fives

10 Scorpions

10 Hollow Rocks

On Pull Up bar: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping or butterfly pull ups

WOD:

“20 pieces of Angie”

20 Rounds of:

5 Pull-ups

5 Pushups

5 Sit-ups

5 Air Squats

Video courtesy of CrossFit HQ.  Some good efficiency tips on pull ups. Today will be an interesting spin on a classic benchmark, “Angie”.  Normally, “Angie” is done finishing all 100 reps of one movement before going to the next one.  Today, see if breaking them into 5-rep chunks allows you to finish this WOD faster.  While the breaking up of reps and constantly switching movements will keep you from hitting movement fatigue, make sure you don’t take too long to transition from one movement to the next.

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Push up -> go to knees on the up

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Cobra pose – 2 min

Warmup:

3 Rounds:

6 Cal Bike

10 Cherry Pickers

5 Cobra to Downward Dog

5 Iron cross per side

6 Cal Ski Erg

Then…

Barbell warmup: With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength. Our pulling variation for this cycle will be the Snatch-grip Deadlift.  Our goal is to get stronger in the initial pull from the ground on our Snatches.

WOD:

21-18-15-12-9-6-3:

Cal Bike

Cal Ski Erg

No real secret on today’s WOD.  Just some good grunt-style cardio.  Big thing: just dig in and do the work!

Scaling Options:

If no Ski Erg -> Banded Ski erg -2 reps per cal

Video courtesy of KIS Fitness.

Cool Down:

Oly Wall Sit – 3 Min

Banded quad stretch – 2 Min per side

Video courtesy of Smarter Sweat

Warmup:

400M jog

10 Cobra to downward dog

10 Thread the needle

10 kneeling Thoracic rotation – see video below, courtesy of Riot Fitness

5 Cobra to hip snap

10 Huggers

10 Over & Backs

On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, back squats, elbow rotations, front squat, push press, thruster, push jerk

WOD:

EMOM 24:

Min 1 – 12 Toe2Bar

Min 2 – 10 Shoulder to OH (115/75)

Min 3 – 8 Bar Facing Burpees

Min 4 – 6 Thrusters (115/75)

Videos courtesy of Train FTW.  A good example of a steady, yet efficient pace on Bar Facing Burpees. Each minute in today’s WOD should be 30-45 sec of work.  For T2Bs, if one big set is not in the cards for you, break up early and often

Scaling Options:

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Bar weight -> 95/65 -> as needed

Burpee over bar -> step over instead of jump

Cool Down:

Banded shoulder stretch – 2 Min per side

Cobra pose – 2 Min

Warmup:

50 Single Unders

8 Bx step ups

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

25 Dubs or 4 attempts

10 Squat2Stands

10 Thoracic High Fives

On rig: Perform 5 reps of, scap pull ups, kip swings, strict pull ups, kipping pull ups

Burgener Warmup- See videos below, courtesy of The CrossFit Weightlifting Seminar Staff.

S/S/S:

Hang Squat Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

%s based off 16-Dec 1RM

Video and description courtesy of Catalyst Athletics. Our Snatch variation this cycle will be the Hang Squat Snatch.  Our purpose of focusing on Hang Snatches this cycle is to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.

Execution: With a snatch grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the snatch by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a squat under the bar while keeping the bar and your body as close to each other as possible. Punch straight up against the bar overhead as you sit into the squat, stabilize, and recover to a standing position with the bar overhead.

WOD:

12 Min AMRAP:

16 Dual DB Weighted Step Ups (35/25) (20” box)

12 Pull Ups

80 Double Unders

Video courtesy of Rising Tide Strength and Conditioning. As we get closer to the CF Open, I want to start putting in movements we have seen in previous years that have a good chance of popping up again.  Today, the movement to focus on is the DB step ups. Big thing to avoid: leaning forward.  Keep the torso as upright as possible.  Also, try to avoid slamming the foot down when you come off the box.

Scaling Options:

DB weight -> 25/15 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Pigeon pose on box – 1 Min per side

Calf stretch – 1 Min per side

Warmup:

2 Rounds:

200M jog

10 Bow to bends

8 Spider-Man lunge w/twist

6 Squat2Stands

4 Kneeling lat stretch per side

8 Cal Row

Then…

Barbell warmup: With an empty bar in and in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin

WOD:

In 4 Min, complete:

400M Run

9 Power Cleans (155/110)

Max Cals – Rowing

Rest 1 Min.

Repeat for total of 5 Sets

Score = Total Cals

Video courtesy of Invictus Fitness.  Some good rowing tips for sprints. Today we push our metabolic conditioning a bit more.  Each round, you will push through the run and Power Cleans as fast as you can and then use the remaining time for max cals on the rower.  The goal should be roughly a 1:00 – 1:30 per round for rowing. Go as hard as you can on the row, as you have a minute of rest right after.

Scaling Options:

Run -> scale run to distance you can finish~ 2 min -> 500M Row

Bar weight -> 135/95 -> 115/75 -> as needed

Cool Down:

Banded hamstring stretch – 2 Min per side

Roll out lats – 1 min per side

Pic courtesy of crossfitgamesinfo.com  Welcome to our new Strength cycle!  Not only does this cycle start our next strength movement variations, but we begin our lead-up to the 2022 CrossFit Open.  The Open will begin the last week of Feb and go for 3 weeks.  Our goal is to up our movement efficiency and metabolic conditioning while still getting stronger, so we do our absolute best during the Open.  So, on to today’s work…

Warmup:

Jog 30’ and back X5

Walking lunge 30’

Inchworm 30’

Bear crawl 30’

Reverse bear crawl 30’

Spider-Man Lunge 30’

10 Twisting Push ups

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

S/S/S:

Back Squats

5X5

Increase weight ea set

Video and description courtesy of Catalyst Athletics.Our Squat variation for this cycle will be the granddaddy of them all, the Back Squat.  Our goal is to get a good cycle of basic strength building.  This will help us with the rest of our strength movements this cycle.

Execution: Place the barbell behind your neck—retract your shoulder blades tightly and rest the bar in the meat of your upper traps. Place your feet between hip and shoulder width with the toes turned out so that at full depth each thigh and the corresponding foot are in line with each other. Set your back in a complete arch, take in a large breath, and lock it in, forcefully tightening all trunk musculature. Bend at the knees and hips simultaneously to move down as directly as possible into the bottom of the squat with an upright posture, maintaining tension on the legs throughout the movement and controlling the speed of the descent. Full depth is achieved when the knees are closed as much as possible without losing the arch in the back (if you cannot sit into a full depth squat, you need to work on mobility). Upon reaching the bottom position, immediately transition and stand as aggressively as possible, again with the knees and hips together to maintain your upright posture—try to lead the movement with your head and shoulders.

WOD:

5 Rounds of:

30-second Bottom-of-squat hold (hip below the knee) (cumulative total)

20 Air Squats

30-second Bottom of a push up hold (1-2 inches off the ground) (cumulative total)

20 Pushups

Videos courtesy of Reebok CrossFit ONE and Advanced Therapy Performance, respectively.  Quick demos on the squat and push up holds. Today’s WOD will hit you in two different ways.  The isometric holds will reinforce the positions in both the squat and the push up.  The bottom of the squat forces you to keep the core tight and legs engaged to prevent folding over.  The pushup hold will focus on shoulder/chest/triceps engagement and a tight core.  The squat and push up reps will then push you for some good bodyweight endurance while fatigued.  Remember, in the holds, the time listed is cumulative, meaning if you have to break before you reach the 30 seconds, stop the count, and restart once you are back in position.

Scaling Options:

Push Ups -> Off box or bench

Push Up hold -> Hold top position of a push up (plank)

Cool Down:

Scorpion hold – 1 Min per side

Couch stretch – 2 Min per side