20210507

Warmup:

10 Cal Row

50 Single Unders

20 In-place high Knees

10 Samson Stretch (see video below, courtesy of Paradiso CrossFit)

25 L-Leg SUs

25 R-Leg SUs

20 In-Place Butt Kickers

10 Thread the needle

30 Dubs or 5 attempts

10 Huggers

10 Cal Assault Bike

WOD:

“Cardio Tabata*”

Tabata Row (Cals)

Rest 2 minutes

Tabata Double Unders

Rest 2 minutes

Tabata Shuttle Sprints 30′

Rest 2 Minutes

Tabata Assault Bike (Cals)

 

*Tabata = 8 Rounds of 20 sec work/10 sec rest

 

Score = combined reps and cals

Video courtesy of Train FTW.  Some good tips on getting your first Double Under.

I love Tabata days!  The 20 seconds of work is just enough to allow you to go for broke.  Just take those 10 second breaks to take a couple dep breaths for a quick recovery before going again!  So, to clarify, you will do all 8 sets of rowing, then take a 2 min break, then do all 8 sets of Dubs, then 2 min break, then all 8 sets of shuttle sprints (sprint 30’, turn around, sprint back.  Every 30’ = 1 rep), take a 2-minute break, and then finish with 8 sets on the Assault Bike.  And, no, there will be NO scale options for double unders today.  If you do not have Dubs, today, you get eight 20-second opportunities to get your first one.  Make the most of those attempts!!

Scaling Options:

DUs -No scale.  Worse case, you get 8 rounds of 20 sec DU practice

If no assault bike available, do either row again or Ski Erg

Cool Down:

200M walk

 

Pigeon Pose – 1 Min per leg

20210506

Warmup:

500M Row or 400M jog

Spider-Man Lunge w/twist

10 Kickers per leg

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press (see video below, courtesy of CrossFit HQ)

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups, 5 Kipping Pull Ups, 5 Chest2Bar Pull Ups

Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop)

S/S/S:

Power Snatch + OHS + Snatch Balance

3@65%

3@70%

2@75%

Sets start every 3 min

Video courtesy of CrossFit Trajectory. Our second run of our Snatch Complex this cycle.  As mentioned last time, we are working on continued stability in the OH position through an OHS, but we include the Snatch Balance to this complex.  The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control.  Why is this important?  The better we get with this, the better our Squat Snatch will get.  The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch.  The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch. %s go up this week, so stay tight!

WOD:

In 2 Minutes, complete:

5 Chest 2 Bar Pull Ups

Max Reps Hang Power Snatch (95/65)

Rest 45 sec

Repeat for 5 Rounds

Score=Total Hang Power Snatches

 

Video courtesy of ZOAR Fitness.  Some good keys to efficiency in cycling the Hang Power Snatch. The Chest2Bar Pull ups are your buy-in.  The real work begins with the Hang Power Snatch.

 

Scaling Options:

C2B Pull ups -> Chin-above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Bar weight -> 75/55 -> as needed

 

Cool Down:

Roll out lats – 1 Min per side

 

Hang from pull ups bar – 2 min total hang time

20210505

Warmup:

10 Cal Row

10 Box Step Ups

10 Cherry Pickers

10 Squat2Stands

8 Tuck Jumps

10 Pushup2Downward Dog

10 Air Squats

6 Box Jumps

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

Barbell Warmup: With an empty bar, and hands in close (thumb distance apart), and feet in sumo stance, perform 5 reps of: Sumo deadlift, Hang Sumo high pull, sumo deadlift high pull, put down bar, pick back up in clean grip and perform 5 reps of: hang power clean, press, push press

Pic courtesy of CrossFit HQ.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon

WOD:

“ZEUS”

3 Rounds For Time:

30 Wall Ball Shots (20/14)

30 Sumo Deadlift High-Pull (75/55)

30 Box Jump (20”)

30 Push Presses (75/55)

30 Calorie Row

30 Push-Ups

10 Back Squats (Bodyweight)

Compare to 20190403

This one is a grinder!  Grit down and get through it.

Scaling Options:

WB weight -> 14/10

Bar weight -> 65/45

Box height -> 16”

Push Ups -> off bench

Back Squat weight -> 75% of BW -> 50% of BW -> as needed

If needed, scale to 20 reps on each movement and 5 Back Squats ea round

Cool Down:

Couch Stretch – 2 min per leg

Kneeling Shoulder Stretch on box -2 min

20210504

May the 4th

Happy Star Wars Day!!!

Warmup:

Jog 30’ and back x 4

Spiderman Lunge 30’

Crab walk 30’

Duck Walk 30’

Seal Walk (see video below, courtesy of 5th Element Wellness) 30’

10 Squat2Stands

10 Twisting Push Ups

Barbell warm up:

With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean.  Put bar down, shake out arms, then perform 2 sets of 5 of Floor Press

S/S/S:

Floor Press

3X5

Increase weight ea set

Video courtesy of CrossFit HQ. Second go-around of Floor Press the cycle.  Sets drop to 3, so aim to go heavier per round this week than you did on the 5X5 week.  Things to remember:  5 points of contact with the floor: Feet (2), hips, shoulder blades, and head.  And maintain tension on the bar throughout.  Relaxing at the bottom will actually put your elbows in a bad spot.  And SLOWLY lower the bar down each rep.  Don’t slam your elbows to the ground.

WOD:

15-12-9:

Squat Clean (135/95)

200M Shuttle Sprint after each round*

 

*Sprint 50M, turn around, sprint back, sprint 50M, turn around and sprint back

While the goal is to finish this WOD as fast as you can, don’t let the quest for speed result in a crap-form version of a Squat Clean.  Approach each rep the same way you do a 1RM.  Good set up, steady pull from the ground, explosion when the bar hits mid-thigh, FAST drop under, and stable torso in the catch.  You do this in ever rep, you will likely finish faster than you would if you went super-fast and sloppy.  Super-fast and sloppy = exerting more energy to bring the body back to correct position.  Slow down a little, keep each rep perfect, and you will cycle through better and have energy for the runs.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Cool Down:

Tricep mash on barbell – 1 Min per side

 

Oly Wall Sit – 2 Min

20210503

Warmup:

200M jog

Twisting Lunge 30’

Inchworm 30’

Side lunge 30’

Heel2Toe 30’

Knee hug to hip opener 30’

Bear crawl 30’

30 sec Handstand Hold

3 Wall Walks

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar, 3 Strict Pull Ups, 5 Kipping Pull Ups

WOD:

AMRAP 15:

30 Air Squats

10 Pull Ups

30 Lunges

15 Push-ups

3 Min Break, then…

AMRAP 10:

5 Toe2Bar

5 HSPUs

7 Toe2Bar

7 HSPUs

ect… add 2 reps per movement every round

 

Score each AMRAP separately

Video courtesy of CrossFit HQ.  Some good tips on Toe2Bar efficiency.  Two AMRAPs with different stimulus.  Try to keep that steady pace on the first, and then, continue to increase the intensity each round of AMRAP # 2.

 

Scaling Options:

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

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

 

Cool Down:

Tabata Roll Out – spend 20 sec rolling on each body part. 

10 sec breaks between body parts

20210430

Warmup:

Grab LIGHT set of DBs

2 Rounds:

10 DB RDLs

10 DB Front Squats

10 DB Press

Then…

Grab light KB

10 KB hip pops

10 KB Russian Swings

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

2X5 empty bar back squat

S/S/S:

Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second stab at good ol’ fashioned Back Squats this cycle.  Sets go down to 3 this time, so go heavier than you did in 5X5 week!  Focus on good form, staying stable throughout the movement, and getting the hips below the knees at the bottom.  Try NOT looking at the ground when doing the Squat.  Couple of reasons.  First, the ground isn’t going anywhere, so stop looking at it.  When you look down, the body follows the eyes.  If you are in a forward leaning position, your knees and low back will suffer.  Second, we want to mimic the catch position for a Clean or a Snatch, with torso upright at the bottom of the squat.  If we go for a heavy Clean or Snatch and we’re leaning forward, we either will lose the lift or run the risk of injuring ourselves

WOD:

In 3 Min, complete:

7 Double DB Front Squat (50/35)

5 Double DB Shoulder to OH (50/35)

Remaining time, Max Reps – Russian KB Swings (70/53)

Rest 1 Min

 

*Repeat for total of 4 Sets

 

Score = Total Russian Swings

Video courtesy of CrossFit HQ.  Quick demo and tips for Russian Swings. For the DB shoulder to OH, you can either strict press it, push press it, or push jerk it.  Your choice.  Smart money is going to say Jerk them, to save energy.

So, think of the Double DB Front Squat and Shoulder to OH as your buy-in every round.  The numbers you will count will be the Russian swings

Scaling Options:

DB weight -> 35/25 -> as needed

KB Weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Pigeon Pose – 2 Min per side

 

Roll out T-Spine and Low Back – 30 passes

20210429

Warmup:

200M Jog

Walking Lunge 30’

Inchworm 30’

Side Lunge 30’

Heel2Toe 30’

10 Twisting Push Ups

10 Over & Backs

10 Kneeling Lat Stretch

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Behind The Neck Press, Romanian Deadlift, Bent Over Row

WOD:

“MURPH Prep”

For Time:

800M Run

50 Barbell Bent Over Row @ 70% of Bodyweight

100 Push Ups

150 Air Squats

800M Run

 

30 Min Time Cap

Video courtesy of Ashley Horner.  Good demo on Barbell Bent Over Rows. Believe it or not, we’re less than a week away from the start of May.  And, at the end of May, we will be doing “Murph”, so time to get some prep WODs in to get us ready

Scaling Options:

Bar weight -> 50% of bodyweight -> as needed

Push Ups -> off bench

Air Squats -> to depth

Run -> 1K Row per 800M

Cool Down:

Doorway Stretch – 1 Min per side

 

Couch Stretch – 1 Min per side

20210428

Warmup:

50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

10 PVC Pass Thrus

10 PVC Around the worlds

3 Wall Walks

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Snatch grip Deadlifts, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Snatch, Hang Power Snatch, OHS, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

3X5

Increase weight ea set

Video courtesy of Untamed Strength. Our second time of doing Snatch Grip Deadlifts this cycle sees us drop down to 3 sets of 5.  So the goal should be heavier weight per set compared to what you used in the 5X5 week.  As you know, not only will this get you stronger on the first pull of your Snatch, but will do wonders on building a strong upper back (which will lead to better stability at the end of a Snatch).  Do NOT make these reps touch & go.  Reset the hips and torso every rep

WOD:

AMRAP 15:

70 Double Unders

25 Overhead Squats (95/65)

15 Handstand Push-ups

Try to relax the arms as much as possible in the DUs as the OHS and HSPUs will tax those shoulders!

Scaling Options:

DUs -> 70 Penguin Hops* -> 150 Single Unders -> 150 Bunny Hops

Bar weight -> 75/55 -> as needed

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

Video courtesy of WOD Prep.  Demo of Penguin Hops.

Cool Down:

Thread the needle hold – 1 Min per side

 

30 Calf stretch per side in Downward Dog

20210427

Warmup:

3 Rounds:

6 Box Step ups/Jumps

10 Spider-Man Lunge

5 Tuck Jumps

5 Kip Swings

Then…

Pigeon Pose on box – 30 sec per leg

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

S/S/S:

Spend 10 minutes working on pull up efficiency/progression

Video courtesy of WOD Prep.  Some good progression tips here. The goal for the first 10 minutes is to work on wherever you are in pull ups skills.  If you do not have at least 7-10 strict pull ups, take this time to work on building strength (ring rows, buddha pull ups, bent over rows, banded pull ups, etc…).  Once you can get around 10 strict pull ups, then, and only then would be when you start looking at kipping pull ups.  There is a misconception of learning to do kipping pull ups before you get strict to help you get pull ups.  Not a good way to do things.  Before you get to advanced gymnastics movements like stringing multiple kipping pull ups together, you need to have a good foundation of back, core,  shoulder, and arm strength.  Not building these prior to moving to a kipping pull up sets you up for injury.

WOD:

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

Box Jump Overs (30″/24″)

Front Squats (135/95)

Chest to Bar Pull-ups

The standards for today’s WOD are a bit higher, but it’s all good.  It is good to push past the comfort threshold on movements. But, if you have NEVER done the weight or movements as RX, then make sure you scale appropriately

Scaling Options:

Box height -> 24/20 -> as needed

Bar weight -> 115/80 -> 95/65 -> as needed

C2B -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Cool Down:

OH Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW

 

10 Back roll to V-sit (slow and controlled)

Video courtesy of The Nate Chambers

20210426

Warmup:

Jog 30’ and back X3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Side lunge 30’

Inchworm 30’

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Power Clean + Hang Squat Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Video courtesy of Jonathan Miller. Second run of our Clean Complex this strength cycle.  As mentioned before, our complex will consist of one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean to equal 1 Rep.  Remember, the goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  Our %s go up this week, so really work to get to the bottom of the squat FAST!

WOD:

Track WOD

6 Rounds:

100M Sprint

300M easy jog pace

 

*No rest between reps or rounds

Today’s WOD is meant to be done at a track, just so it is easy to see where the 100M section is.  But, if you are stuck at home, you can do this on a treadmill, or mark off a 100M section on your street.  You’ll just have to turn around a few times to do the 300Mof easy jogging.  Remember, no stopping AT ALL in this WOD.  Once you finish the sprint, you go into a light effort pace. NO STOPPING!!!

Scaling Options:

Run -> Row 125M sprint -> easy pace 375M per round (no rest between any)

Cool Down:

Calf stretch – 2X1 min per side

 

Saddle Pose – 2 Min