Warmup:

200M jog

Banded 7s*, then

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

A-Skip 30′ and back**

B-Skip 30′ and back**

5 Scap Pull ups on rig

5 Beat Swings

5 Kip Swings

Videos courtesy of Mayhem Athlete and Runify, respectively. * For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Every 2:00 for 12:00

Run 200M

Keep track of each run’s time

Goal – increase pace each round.

We continue with our run-focused beginning of the day.  Work on fast foot turnover and body position in each sprint

WOD:

“Nicole”

AMRAP 20:

400M Run

Max Unbroken Pull Ups

Video courtesy of Stephen Baker.

On a 20-min clock, perform a 400M run, then complete as many Pull Ups as possible in a single set (unbroken, meaning a drop from the pull up bar, touching the ground, or otherwise resting in any other position than a hang counts as a break and the end of the set). Continue immediately to another 400M run and another max unbroken set of pull ups.  Repeat until the 20 minutes are up.   Score is total pull ups.

Scaling Options:

Run -> 500M Row

Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Scorpion Pose – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

1:00 Ski Erg

10 Cherry Pickers

10 Iron Cross

10 Scorpions

5 DB Deadlift per side

5 DB High Pulls per side

4 Alt DB Snatch

Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Barbell Brigade.

Third time hitting Sumo Deadlifts this cycle.  With the reps per set dropping back down to 3, aim for heavier loads this week compared to the 3X5 week.

WOD:

Every 5 Min for 15 Min, complete:

24 Alt DB Snatch (50/35)

12/9 Cal Ski Erg

10 Handstand Push Ups

Video courtesy of Mayhem Athlete.

Even though most folks think of any version of snatching as being upper-body dominant, don’t forget there is a lot of hip hinging int hose reps, so keep the back flat throughout.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/55)

HSPUs -> Pike Push ups off a box -> pike push ups off the floor -> high kneel DB press

Cool Down:

Iron Cross Stretch – 1 min per side

Banded Bully Stretch – 1 Min per side

Warmup:

10 Box Step Ups

10 KB deadlifts

10 PVC pass thrus

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

5 Box Jumps

10 Russian Swings

5 Empty bar OHS

WOD:

5 Rounds:

30 Am. Kettlebell Swings (55/35)

15 Box Jump Overs (24’/20”)

10 Overhead Squats (115/80)

Video courtesy of WOD Prep.

Use the box jumps as a chance to shake out your arms prior to jumping into the Overhead Squats.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Kneeling Shoulder Stretch on box – 2 min

Pigeon Pose on box – 1 Min per side

Warmup:

:30 jump rope

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

:30 jump rope

10 Spider-Man Lunge w/twist

:30 Kneeling Wrist Stretch

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, front squats, high hang squat clean, hang squat clean, Squat clean from mid-shin, press, push press, push jerk

S/S/S:

3 Position Clean (High Hang/Hang/Floor) + Jerk

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 1 set @80%

-Add 1 Jerk at the end of each set-

Video courtesy of CrossFit Southie.

Third time hitting our Clean Complex this cycle.  Weights get a little heavier so stay tight. Don’t forget to finish each set with a Jerk.

WOD:

EMOM 15:

Min 1 – 10/8 Cal Row

Min 2 – 30 Double Unders

Min 3 – 10/8 Cal Echo Bike

Min 4 – 150M Run

Min 5 – Rest  

Score = Total successful rounds

Video courtesy of Misfit Athletics.

No better way to get the week started than hitting a variety of cardio movements!  The goal should be to finish each round’s work right around 45 seconds.  Giving you just enough time to get set up at your next station.

Scaling Options:

Dubs -> 60 Single unders

Run -> 175M Row

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded OH stretch – 1 Min per side

WOD:

With today being a base Resiliency Day, if the gym is not open, feel free to do this one at home

Deck of Cards (cardio and gymnastic centric)

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.

Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

Hearts = Burpees

Diamonds = Double Unders x 10 (Single Unders x20)

Spades = Sit-ups

Clubs = Shuttle Runs (25’ down and back = 1 run)

Jokers = Run 400m

Pic courtesy of iStock.  Happy Thanksgiving from your family at Joint Strike CrossFit!

Warmup:

Grab box, light KB, and med ball

200M run w/med ball

10 KB deadlifts

10 KB Russian Swings

10 med ball squats

5 wall ball shots

10 Samson Lunges – see video below, courtesy of Infinit Fitness, NZ

Rig warmup – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows, Knee2Elbows or Kipping knee raise

WOD:

“Thanksgiving Sampler Platter”

For Time (45 Min time cap)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (55/35)

30 Double Unders

Then, 3 Rounds of:

15 Box Jumps (24″/20″)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14)

30 Sit-Ups

Then:

50 Burpees

Today’s WOD comes courtesy of CrossFit DTR.  This will help make sure your body is ready for all the good food tomorrow!!  Find a good pace for each section, and try to limit your rest to transition from one piece to the next.

Scaling Options:

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

Push Ups -> off bench

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

Dubs -> 60 Single Unders

KB weight -> 35/25

Med ball -> 14/10

Box height -> 20/16

K2E -> Kipping Knee raise-> laying knee raise

Cool Down:

Kneeling Shoulder Stretch on Box – 1 Min

Pigeon Pose on box – 2 Min per side

Warmup:

:30 Row

5 Push up to Down Dog

10 Thread the Needle

10 Alt Toe Touch in Down Dog

:30 Row

10 PVC Pass Thrus

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, strict press w/2-sec pause at bottom, Push Press

S/S/S:

Strict Press

3X5

Add weight ea set

Videos courtesy of CrossFit HQ.

Second session of Strict Press this cycle. Continue to work on keeping the core tight and shoulder engaged throughout the lift.

WOD:

16 Min AMRAP:

8/6 Cal Row

4-8-12-16-20-ect… DB Push Press (35/25)

The row stays the same every round.  You will increase your Push Press by 4 reps every round.  Keep the DBs nice and stable throughout.  Also, would look at breaking up the reps into manageable chunks by the round of 12.  If you go for unbroken too frequently, your shoulder will run out of gas long before this AMRAP is done.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

10 Box Step Ups

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

10 Box Step Overs

5 DB deadlift per side

5 DB High Pull per side

10 PVC pass thrus

10 PVC OHS

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

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

On a running clock…

0:00 – 4:00, do 4 sets @65%

4:00 – 8:00, do 3 sets @70%

8:00 – 12:00 do 3 sets @75%

%s Based on 22Oct 1RM

Video courtesy of Train FTW.

Second time hitting our Snatch Complex this cycle.  Reminder, we begin with a High Hang Snatch, followed by a Snatch from the Hang, then bring the bar to the floor, reset the hips and perform one last Snatch.  Our %s stay the same this week but reps go up.

WOD:

30-25-20-15-10-5:

Alt DB Snatch (50/35)

Single DB Box Step Over (50/35)

Box Height – 20”

Video courtesy of Mayhem Athlete.

Find a good cadence for the Snatches so there is no wasted movement.  On the box step overs, you can hold the DB any way you prefer.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Box height -> 16 -> as needed

Cool Down:

Banded Overhead Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

200M jog

Walking Lunge 30’

Walking Kicks 30’

Side lunge 30’ and back

:30 Jump Rope

10 Hollow Rocks

10 Squat2Stands

:30 Jump Rope

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

S/S/S:

Back Squat

3X5

Add weight ea set

Video courtesy of Catalyst Athletics.

Second session of Back Squats this cycle.  Just like with the Sumo Deadlifts, our work sets drop to 3, so go heavier per set this week than you did on the 5X5 week.

WOD:

3 Rounds:

400M Run

50 Double Unders

200M Run

100 Double Unders

Video courtesy of WOD Prep.

So, looking at different distance and rep ranges in running and dubs today.  The shorter the run distance, the higher the following set of dubs will be.  Try to relax your body as best as you can during the dubs so you stay smooth, rather than trying to sprint through them.

Scaling Options:

Run -> 250M Row per 200M run

Dubs -> 2X Single Unders

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill