Warmup:

:30 Jump Rope

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

5 Empty Bar Strict Press

A-Skip 30′ and back*

B-Skip 30′ and back*

5 Empty Bar Push Press

:30 Jump Rope

Video courtesy of Runify

S/S/S:

For Time:

1 Mile Time Trial

Compare to 20240513

12 Min Time Cap

After cap, take 5 Min rest before WOD

Video courtesy of CrossFit HQ.

With the start of a new cycle, we also want to get some good baselines for our running, so today we get a nice re-test on our mile time.

WOD:

AMRAP 10:

2,4,6,8…of

Push Press (115/80)

5,10,15,20…of

Double Unders

Video courtesy of Marcus Filly.

Today’s ascending ladder AMRAP will look to test our pushing output as well as repeatable jump rope work.  On the push press, try to not just drop into the dip, but rather load up the hips as you drop into the 2” dip, then explode up to move that bar and save your shoulders.  On the dubs, remember, smooth is fast.

Scaling Options:

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

Dubs -> 3X Single Unders

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Banded Bully Stretch – 1 Min per side

Warmup:

:30 Echo Bike

Banded 7s*, then

One-leg RDL to kick 30’

10 Alt Toe touch in down dog

Inchworm 30’

10 Iron Crosses

5 Pike Push Ups

:30 Echo Bike

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

Video courtesy of Mayhem Athlete.

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:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of Barbell Brigade.

Our pulling motion for this cycle will be the Sumo Deadlifts.  Remember to have the legs wide, but make sure to push the knees out so they don’t cave in on you.  As you drop your hips into position, build up tension so once in position you can explode up.

WOD:

Every 3:00 for 15:00, complete…

12/9 Cal Echo Bike

15 Hand Stand Push Ups

Goal – finish each round under 2:00

Time cap per round – 2:30

Video courtesy of CrossFit HQ.

Today’s WOD is looking for quick monostructual output followed by efficient gymnastics movement.  Keep the bike at about a 75-80% effort so you have gas in the tank to knock out the Handstand Push Ups.

Scaling Options:

HSPUs -> Pike Push-ups off box or floor -> Kneeling DB Shoulder Press

Cool Down:

Iron Cross Stretch – 1 min per side

Thread the Needle hold – 1 Min per side

Warmup:

:30 Row

10 Air Squats

10 Iron Crosses

10 Spider-Man Lunge w/twist

30’ light KB suitcase carry L-arm

30’ light KB suitcase carry R-arm

:30 Row

:30 Dead hang on pull up bar

WOD:

Partner WOD

Teams of 2 For Time:

1000m Row

60 Single KB Goblet Squat (55/35)

600m Dual KB Farmers Carry (55/35)

60 Strict Chin-ups

600m Dual KB Farmers Carry

60 Single KB Goblet Squat

1000m Row

*One Partner working at a time. Partners alternate every 250m on the row. Goblet Squats split as needed. Partners walk together during the farmer carries and may switch as needed.

Time Cap: 35:00

Videos courtesy of Functional Bodybuilding and Caution:Strong, respectively.

Grab a good buddy and get going on this partner WOD!  Goal should be about equal work to rest times so both of you stay as fresh as possible. The killer will be the Farmer walks, so make sure both partners are walking at the same time so when one partner has to drop the KBs, partner 2 is ready to take the load. And don’t forget, with chin-ups, use the underhand grip.

Scaling Options:

Strict Chin ups -> Banded Strict Chin Ups -> Supinated grip Ring Rows

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

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell Forearm smash – 1 Min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

10 Thread the Needle

10 Push Ups

10 Scorpions

: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 – 3:00, do 3 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 2 set @70%

-Add 1 Jerk at the end of each set-

Video courtesy of CrossFit Southie.

We begin the day with our Clean Complex for this cycle.  The complex will have us cleaning from three different positions. Position 1: Clean from the High Hang by utilizing a shallow dip and keeping your torso vertical. Position 2: Clean from the mid-thigh position, keeping your shoulders over the bar. Position 3: Clean from the floor.  All three should be squat cleans. After the Clean from the floor, finish with either a Split Jerk or a Push Jerk.

WOD:

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

Dual DB Bench Press (50/35)

Deadlift at 45-50% of 1RM

Time Cap: 15 Min

Video courtesy of OPEX Fitness.

Would suggest having your deadlift barbell relatively close to your bench so your transition time from movement to movement is very short. Think steady, unbroken reps each set. If you hit the workout on 26Sept, you may have a new 1RM to go off of for the Deadlifts.

Scaling Options:

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

Bar weight -> 35-40% of 1RM -> as needed (ELITE: 65-70% of 1RM)

Cool Down:

Scorpion Stretch – 1 Min per side

10 Back Roll 2 V-Sit (slow and controlled)

Warmup:

2 Min Row

10 Back Roll to V-Sit

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

5 Min of Double Under Practice

WOD:

“The Ghost”

6 Rounds of:

1 minute of Rowing* (for Cals)

1 minute of Burpees

1 minute of Double-Unders

1 minute Rest

Score=total reps + cals

Compare to 20241101

Video courtesy of CrossFit HQ.

In honor of Dia de Los Muertos being tomorrow, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living.  This WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6-round fight.  Point of the WOD, push hard at EVERY station.

Scaling Options:

Double Unders – NO SCALE

Cool Down:

Calf Stretch – 2 Min per leg

Scorpion Pose hold (feel stretch in chest) – 1 Min per side

Warmup:

Banded 7s – see video below

10 Spider-Man lunge w/twist

5 inchworm push ups

10 box to bend

10 kneeling lat stretches

:20 handstand hold

Barbell warmup – with an empty bar and hands in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean

Video courtesy of Mayhem Athlete.

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:

Accumulate a total of 2:00 Dead hang from the Pull Ups bar

Video courtesy of OPEX Fitness.

Best way to save your shoulders in this dead hang?  Go into an active position. With us accumulating 2 minutes of hanging, every time you break, stop counting the time, and then pick it back up when you hop back on the bar.

WOD:

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

Hang Power Clean (115/80)

Handstand Push Ups

Video courtesy of CrossFit HQ.

Aim to be more methodical in the first few rounds of this WOD.  Don’t hit the gas until you are down around the sets of 4 or 3.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 155/110)

HSPUs -> Pike Push Ups off box or floor -> Seated DB press (weight you can go unbroken) (ELITE: Strict HSPUs)

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell forearm mash – 1 min per side

Video courtesy of K Squared Fitness

Warmup:

10 box step ups

High knees 30’ and back

Butt kickers 30’ and back

Walking Samson stretch 30’

A-Skip 30’ and back*

B-Skip 30’ and back*

5 empty bar strict press

5 push press

5 push jerks

5 box jumps

Video courtesy of Runify

WOD:

For Time:

800M Run Buy-In, then…

4 Rounds:

12 Pull Ups

15 Push Jerk (135/95)

30 Box Jumps (24”/20”)

Then,…

800m Run Cash-Out

Video courtesy of CrossFit HQ.

Today is just some good ol’ fashioned grunt work!  We begin and end the WOD with an 800M run (think stead on the first one, all-out on the last).  The middle of the WOD is a fun 4-rounder that goes from a pulling bodyweight movement to a pushing barbell movement and finishes with some explosive jumping.  Be efficient on cycling those push jerks!

Scaling Options:

Run -> 48/38 Cal Echo Bike each time

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Bar weight -> 115/80 -> as needed (ELITE: 165/115)

Box height -> 20/16

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side

Warmup:

200M run

10 in-pace lunges

10 PVC pass-thrus

20 Calf pedals in down dog

25’ walking lunge

25’ walking lunge w/light DBs

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

Barbell Warmup – With an empty barbell and hands in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle snatch, hang power snatch, power snatch from mid-shin

S/S/S:

Every 2 Min for 12 Min:

Hang Power Snatch + Power Snatch

-start around 50% of 1RM, and climb as you feel comfortable

WOD:

AMRAP 15:

50’ Dual DB Front Rack Lunge (35/25)

200M Run

Video courtesy of CrossFit HQ.

With today being an AMRAP, fight the urge to sprint through these lunges as it will leave you with VERY gassed legs very early on in this WOD.  Rather, think a steady pace you can do in minute one and still do in minute 15.

Scaling Options:

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

Run -> 250M Row

Cool Down:

Couch Stretch – 1 Min per side

Banded OH stretch – 1 Min per side

Warmup:

Banded 7s – see video below

Walking lunge 30’

Side lunge 30’

Inchworm 30’

5 Cobra to hip snap

Broad jump 30’

10 Alt V-Ups

5 Burpee Broad jumps

On rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise

Video courtesy of Mayhem Athlete.

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:

2-Minute Gymnastics Test

Take 10 minutes to complete 2:00 of max effort of one of the following movements:

Level 1 – Push Ups

Level 2 – Wall Walks

Level 3 – Kipping Handstand Push Ups

Level 4 – Strict Handstand Push Ups

Video courtesy of Power Monkey Fitness.

So, have a running clock for the first 10 minutes, after warm-ups, to use 2 minutes in that 10 to get max reps on one of the 4 levels listed.  How you spend that 10 minutes is up to you. Prep a little, prep a lot, either way, make sure you use an unbroken 2 minutes to hit max reps on the movement in your level. Our goal is to work on getting comfortable in our handstand position and doing work in that position.

WOD:

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

Toe2Bars*

*After every round of T2B, complete 50’ Burpee Broad Jumps

Video courtesy of Barbell Shrugged.

As we’ve talked in the past, keeping the core tight and shoulders engaged is some keys to making the Toe2Bars effective.  For the burpee broad jump, it is up to you how you want to approach the broad jump.  You can do as the video shows, make them small hops and quickly drop for your next burpee, or try to make them jumps as long as possible so you don’t have to do as many burpees.  Which one should you do?  The one that allows YOU to finish the fastest.

Scaling Options:

Toe2Bar -> Alt Single-leg T2B -> Kipping Knee Riase -> Strict Knee Riase -> Laying Toe2Rig -> V-Ups

Burpee Broad Jumps -> Burpee to lunge or 2 steps

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1 Min Echo Bike

10 Spider-Man Stretches

10 Kickers per leg

10 Scorpions

10 Heal2Toe

8 Box Step Ups

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

S/S/S:

Front Squat

5X5

Add weight ea set

Compare to 21 Aug

Video courtesy of CrossFit HQ.

Re-test week concludes with our Front Squat 5X5.  If you hit each iteration of Front Squats this cycle, you should be able to go heavier per set than you did on 21Aug.

WOD:

5 Sets:

On a 2-min clock,

12/9 Cal Echo Bike

Max reps Box Jumps (24”/20”) in remaining time

-Rest 1:00 between sets-

Video courtesy of Misfit Athletics.

Find a good balance on your speed on the bike and allowing the legs to have enough juice to get some successful jumps in the remaining time each set.

Scaling Options:

Box height -> 16” -> as needed (ELITE: 30/24)

Cool Down:

Couch Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side