Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm 30’

Knee hug to hip opener 30’

5 Cobra to hip snap

5 Toe2Rope (if no climbing rope available, 5 strict Toe2Bar)

One Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups

WOD:

AMRAP 6:

Buy In – 30 Sit Ups, then..

5 Pull Ups

10 Push Ups

15 Air Squats

-Rest 3 Min –

AMRAP 6:

Buy In – 30 Walking Lunges, then…

5 Handstand Push Ups

10 Toe2Bar

15 Hollow Rocks

-Rest 3 Min-

AMRAP 6:

Buy-In – 30 Jump Squats, then…

5 Muscle Ups

10 Burpee to 6″ target

one 15′ Rope Climb

Video courtesy of Constantly Varied Gear.

Three mini AMRAPs ahead today, each with its own Buy-In (complete before you begin the 5/10/15 of the particular AMRAP. With given rest time between, give an all-out effort on these!

For the Burpee to 6-inch target, measure six inches from the top of you reach.  Set a bar or ring to that height.  Drop down for your burpee.  As you stand, jump up and touch the target.

Scaling Options:

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

Pushups -> off bench

HSPUs -> pike push ups

Toe2Bar -> hanging knee raise

Muscle up -> jumping muscle ups -> burpee to chest2bar pull up

Rope climb -> 10 strict narrow-grip pull ups

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Cobra Pose – 1 Min

The Combat PT Tent will be closed today.  This WOD can be done at home, as long as you have a Kettlebell.  Don’t have a KB?  Use something with weight that you can safely control in a KB Swing (A dumbbell, a full jug of laundry detergent, a ruck sack)

Warmup:

2 Sets of:

10 KB Deadlift

10 Russian Swings

10 Goblet Squats

10 American KB Swings

WOD:

“Death by KB Swings”

KB weight – 53/35

1 American KB Swing the first minute

2 Swings the second minute

3 Swings the third minute….etc Go until you can’t complete the required reps in a minute

Video courtesy of CrossFit HQ.  With an exercise going on today, we’ll take the workout home today.  This one, while it may start easy, is meant to test your grit to hold on and get through the required reps EVERY minute.  I could see this one going well into 30-60 minutes for folks, maybe even longer.  Don’t give up!  Keep making those reps in the minute!

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Roll out T-Spine – 30 passes

Roll out forearms

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Double Unders or 5 attempts

10 pushup2downward dog

10 in-place lunges

10 Hollow Rocks

10 V-Ups

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

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Strength.  Our second go at the 2-Second Pause Back Squat.  As stated last time, this simple variation from traditional Back Squat focuses on strengthening us in the bottom most range of the squat. To be honest, if this area isn’t strong, failing a Back Squat becomes very easy.  So, during the pause, do NOT relax the body or let your body slump at all.  Remain tight!  Tight core, torso in a good, straight position, legs tensed and ready to explode!  With sets dropping to 3, aim to go heavier than the 5X5 week.

WOD:

“Ivan the Terrible”

90 sec Double Unders

50 lunges

50 pushups

50 sit-ups

90 sec Double Unders 40 lunges

40 pushups

40 sit-ups

90 sec Double Unders 30 lunges

30 pushups

30 sit-ups

90 sec Double Unders

20 lunges

20 pushups

20 sit-ups

90 sec Double Unders

10 lunges

10 pushups

10 sit-ups

Score = reps

This little beauty comes courtesy of Invictus Physical Coaching in Dijon, France.  Have a running clock going so you know when your 90 seconds of rope work ends.  That will be the make it or break it for your score.

Scaling Options:

DUs -> Single Unders

Lunges -> Air Squats

Push Ups -> Off Bench

Sit Ups -> Feet anchored

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch – 2 Min per side

Warmup:

200M run w/med ball

10 Front Squats w/med ball

10 med ball deadlifts

10 med ball push press to target

5 Wall Ball Shots

3 Wall Walks

Barbel warmup:

With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk, Deadlift

S/S/S:

Split Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Second time hitting our split jerk.  Make sure you’re in the right position to do the Jerk before going into the movement.  After that, attack each rep.  Our sets drop to 3 this week, so aim to go heavier each set than you did last time.

WOD:

“CrossFit Open 16.4”

13 Min AMRAP:

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Handstand Push Ups

Video courtesy of The CrossFit Games.  Today’s journey through past Open WODs takes us to 2016 for 16.4.  With only 13 Min in this one, got to keep it at a good pace, but don’t try to go unbroken.  Manageable chunks.  Break before you hit failure, especially on the HSPUs.

Scaling Options:

13 Min AMRAP:

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Hand Release Push Ups

Scale movements/weight as needed

Cool Down:

Roll out whole back – 2 Min

Banded Bully Stretch – 1 Min per side

Since the gym will be closed, feel free to use the track for this WOD today

Warmup:

Jog 30’ and back x4

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30’ sprint

WOD:

10 Rounds for Time:

Sprint 100 meters

Rest 1 minute

Video courtesy of X Pollination Productions.  Some good tips for proper sprinting posture.

Cool Down:

400M walk

Pigeon pose – 1 min per side

ANNOUNCEMENT: The Combat PT Tent will be closed this Tuesday and Friday for base activities.  Workouts for those two days will be done either at the track or at home.

Warmup:

15 Cal Bike or 400M run

Spider-Man Lunge 30’

Walking Kicks 30’

Side lunge 30’

Inchworm 30’

10 Over and backs

On rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull Ups, Chest2Bar Pull Ups

Barbell warmup: With an empty barbell and in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin, OHS

S/S/S:

Power Snatch + Overhead Squat

 3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 4Feb 1RM

Video courtesy of Will Flemming.  Second run of our Snatch Complex for this Strength Cycle.  Perform 1 Power Snatch, then go into 1 Overhead Squat.  Again, the emphasis here should be tight core and active shoulders the second that weight goes over your head.  Keep that core tight and shoulders active until you put the bar down.  Also, don’t rush the OHS.  If it takes a second or two at the bottom to make certain you are stable prior to coming up, do so.  We should not be trying to rebound out of the bottom of the squat.  The %s go up, so keep tight!

WOD:

3 Rounds:

21/15 Assault Bike

15 Power Cleans (135/95)

9 Chest2Bar Pull Ups

Video courtesy of CrossFit HQ.  With a Chest2Bar pull up, be it kipping or butterfly, one of the big things to think of is pulling the elbows back.  This will help prevent an overly huge over extension in the thoracic spine.  Yes, you will need to stick the chest out a little bit, but the bend in your spine should not be so huge that it puts your shoulders and upper back in a bad position.

Scaling Options:

Row -> 400M run

Bar weight -> 115/80 -> as needed

C2B -> Chin above pull ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Lat Stretch on rig – 1 Min per side

Saddle Pose – 2 Min

Warmup:

400M jog

Inchworm 30’

Side lunge 30’

Spider-Man Lunge 2 Samson 30’

Heel2Toe 30’

Crab walk 30’

Bear crawl 30’

5 vertical jumps

5 burpees

3 burpee to 6” target (see vid below for description)

On Rig: Perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups.

WOD:

20-18-16-14-12-10-8-4-2:

Pull Ups

Burpee to 6″ above-reach target

Ab Mat Sit Ups

Video courtesy of Constantly Varied Gear.  Demo for the Burpee to 6″ Target.  Measure six inches from the top of you reach.  Set a bar or ring to that height.  Drop down for your burpee.  As you stand, jump up and touch the target. This descending ladder will punch you right in the mouth from the get go, but don’t let it phase you.  Keep a steady pace on the higher-rep sets.  Break before you hit failure, especially on the pull ups.  As the sets get smaller, that’s when you start to pick up the pace.

Scaling Options:

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

Ab Mat Sit Ups -> Feet anchored

Burpee to 6” target -> Burpee

Cool Down:

Rig Lat Stretch – 1 Min Per side

Video courtesy of Harbor Park CrossFit

Doorway Stretch – 1 Min Per side

Warmup:

15 Cal 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

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid shin, front squats, press, push press, push jerk   

S/S/S:

Power Clean + Front Squat

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 4 Feb 1RM

Video courtesy of Catalyst Athletics.  Our Clean Complex this cycle keeps it simple.  One Power Clean and one Front Squat per rep.  Even though it sounds simple, this means full control at the end of one complex move and then stability into a strength movement.  We get strong in these; your squat cleans will get better

WOD:

4 Rounds For Time:

21/18 Cal Row

15 Power Cleans (115/80)

9 Jerks (115/80)

*16 Min Time Cap

Good, powerful strokes on the row will allow you to knock out those Cals fast!  For the Power Cleans, if you can do the whole set unbroken, great.  If you can’t then think about putting the bar down with maybe two reps left.  That way, when you pick it back up and finish those last two, you can go right into your Push Jerks. Best to do the Jerks unbroken, otherwise you’re adding extra clean reps into your WOD to get the bar back up to your shoulders.

Scaling Options:

Row -> Sumo Deadlift High Pull (95/65), 1 rep per cal

Bar weight -> 95/65 -> as needed

Cool Down:

Banded Bully Stretch – 1 Min per side

Video courtesy of Self Holistic Health

Couch Stretch – 2 Min per side

Warmup:

50 Single Unders

10 Box Step ups

25 R-Leg SUs

25 L-Leg SUs

30 Alternating SUs

6 Box Jumps

25 Double Unders or 5 attempts

Super Squat Hip Sequence – Video courtesy of Mobility WOD

WOD:

EMOM 24:

Min 1 – 10 Box Jumps (24/20)

Min 2 – 20 Med Ball Jumping Squats (20/14)

Min 3 – 40 Double Unders

Video courtesy of All Kine CrossFit.  Demo of the Med Ball Jump Squat.  Today is all about hip extension.  The box jumps will teach you to explode to reach a desired height.  The Med Ball Jump Squats teach explosion under a load.  Finally, the Double unders are perfect for hip extension efficiency as the time you need to open the hips is high in every set.  Better hip explosion we learn the better every movement we do in CrossFit becomes.

Scaling Options:

Box height -> 20/16 -> as needed

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

DUs -> scale to # of DUs you can make in 45 seconds ->100 Single Unders

Cool Down:

Pigeon pose on box – 1 Min per side

Calf stretch on box – 1 Min per side

Warmup:

500M row

10 Cherry Pickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

10PVC pass throughs

30 sec OH banded stretch per side

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle.  Set bar down, shake out arms.  Pick bar up in Snatch grip and perform 5 reps of: Dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, power snatch from mid shin

S/S/S:

Deficit Deadlifts

5X5

Increase weight ea set

Video courtesy of Rogue Fitness. Our pull motion this cycle will be the Deficit Deadlift.   Benefits of the Deficit Deadlift include Increased Leg Strength and Drive, Lower Back and Posterior Chain Strength, Greater Force Production from the bottom of the lift, a Better Set Up for regular deads, and Greater Time Under Tension (longer range of motion=longer time to do the reps).  Re-set the back and hips after EVERY rep.  Last thing I want is you pulling in a deficit position with the hips waaaayyy high and body out of position

Prior to the WOD, take some tips from Kelly Starrett (vid courtesy of Mobility WOD)

WOD:

CrossFit Open 12.2

AMRAP 10:

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

Max Snatches (210/120)

Video courtesy of The CrossFit Games. Our journey through past Opens takes us to 2012 this week. This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Scaling Options:

Bar weight -> As needed, as long as you increase weight every 30 reps

Cool Down:

T-Spine Roll out w/arms overhead  – 2 Min

Video courtesy of Rowing Strength

Back roll to v-sit – 10 reps, slow and controlled