Warmup:

30 Jumping Jacks

10 Squat2Stands

5 Inchworm push ups

10 Hollow Rocks

5 Sit Ups

5 tuck jumps

2 Wall Walks

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@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Second run of Hang Squat Cleans in this cycle.  We will continue to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.  With %s going up, get aggressive pulling yourself under the bar.

WOD:

EMOM 16:

Min 1 – 8-12 Handstand Push Ups

Min 2 – 8-10 Dual DB Hang Power Cleans (50/35)

Min 3 – 12-15 Weighted Sit Up (25/15)

Min 4 – 8-10 Dual DB Snatch (50/35)

Videos courtesy of Denis Clotten, CrossFit HQ, and OPEX Fitness, respectively.  Quick demos of two options for the Hang Dumbbell Power Cleans, and then a demo of the DB Snatch. Today, we give you the option of how hard you want to push on these EMOMs.  Lower rep range, focus on perfect reps.  Go for the higher numbers, then form better be locked in and push the body’s limits!

Scaling Options:

HSPUs -> Pike Push Ups off box -> pike push ups off floor -> Kneeling DB press

DB weight -> 35/25 -> as needed

Weighted sit up -> no weight

Cool Down:

Bicep stretch on rig – 1 Min per side

Child Pose – 3 min

Warmup:

10 Cal Row

10 Bow 2 Bends

5 Cobra 2 Hip Snap

10 Cal Row

8 KB deadlifts

8 Russian swings

5 Burpees

WOD:

8 Rounds For Time:

15 Russian KB Swings (70/53)

15 Burpee Over KB

15/11 Calorie Row

Video courtesy of Badass CrossFit.  Quick demo of Burpee over Kettlebell. Fast hips will make all three movements come out better today.  Really force that opening of the hips to move the KB for the Russian swings.  A fast hip closure to get you ff the ground in the burpee saves your chest and shoulders, and forcefully opening the hips after a strong leg drive on the row will make the cals fly by!

Scaling Options:

KB weight -> 53/35 -> As needed

Burpee over KB -> Burpee

Cool Down:

Roll out lats – 1 Min per side

Roll out T-Spine – 2 Min

Warmup:

50 Single unders

20 High Jump Single unders

30 Double Unders or 5 attempts

10 Alt Toe Touch (feet wide)

10 Pushup2downward dog

10 Scorpion

10 huggers

10 Over and Backs

Barbell warmup : With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Muscle Snatch, High Hang Power Snatch, Power Snatch from Mid Shin.  After this, put bar in rack for push press and do 2X5 empty bar Push Press

S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Second visit to Push Press this cycle.  Continue to use the hip extension to get the bar moving before squeezing the legs and finishing the press.  With the sets dropping to 3, look to start heavier than you did in the 5X5 week.

WOD:

CrossFit Open WOD 11.1 or 14.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double Unders

15 Power Snatches (75/55)

Compare to 20210128

Video courtesy of The CrossFit Games. Our trip back through past Opens returns us to a WOD we re-tested last January.  The one that started it all, 11.1 (which was repeated as 14.1).  This classic couplet is meant to be done at a good, fast pace.  That said, don’t turn the power snatches into stiff-leg deadlifts into muscle snatches.  Use the legs in this movement and keep the back flat, chest up.

Scaling Options:

DUs -> 60 SUs

Bar weight -> 65/45 -> As needed

Cool Down:

Banded Shoulder Stretch – 1 Min per side

Calf stretch on rig  – 1 min per side

Pic courtesy of The Morning Chalkup.  CrossFit releases its list of equipment we’ll need for the 2022 Open.  Get ready for some fun!  If you have not registered yet, click here.  You can do a search for our affiliate, Joint Strike CrossFit, to join our affiliate team.  Will be three fun weeks of WODs, so why not see where we land?

Warmup:

200M jog

10 Spider-man Lunge

10 Box Step Ups

10 Cobra 2 Downward Dog

10 Squat2Stand

10 Thoracic High Fives

5 Box Jumps

10 Hollow Rocks

On Pull Up bar : Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping or butterfly pull ups , kipping knee raise, Toe2Bar

WOD:

AMRAP 24:

25 Toes-to-Bars

50 Walking Lunges

75 Push-ups

50 Box Jumps (24″/20”)

25 Pull-ups

Video courtesy of Invictus Fitness.  Some good tips on Toe2Bar efficiency. Today’s bodyweight bonanza will give you some good time under tension to work good body control through a wide array of movements.  The rep counts are a little on the higher side.  So, if you are a gymnastic ninja, do your thing today.  If gymnastics skills are still a work in progress, your goal is manageable chunks and very short breaks before continuing on.

Scaling Options:

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

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

Push up -> go to knees on the up

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion pose – 1 min per side

Warmup:

3 Rounds:

100M jog

5 Cherry Pickers

5 KB deadlifts (light KB)

5 Russian Swings

5 American Swings

5 KB Windmills per side – see video below, courtesy of ONNIT Fitness

8 Walking lunges

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

3X5

Increase weight ea set

Video courtesy of Untamed Strength. Second run through of Snatch Grip Deadlifts this cycle.  Again, we are looking at getting our first pull in the snatch very solid by getting stronger with these.  On each rep, re-set your hips to make the lift perfect.

WOD:

27-21-15-9-3*:

American Kettlebell Swings (53/35)

*50′ Single Arm KB OH Walking Lunge after each round

Video courtesy of Functional Bodybuilding.  Quick demo for Single Arm Kettlebell OH Walking Lunge. All you need for today’s WOD is a kettlebell and 25’ of room.  Set the 25’ area.  When doing the OH Walking lunge, lunge down the 25’ with the KB in one arm.  At the 25’ mark, turn around, switch hands and lunge back to the start

Scaling Options:

KB Weight -> 35/25 -> as needed

Cool Down:

Lat/armpit smash – 2 Min per side

Video courtesy of STRONG ATHLETE

Saddle Pose – 2 Min

Warmup:

50 Single Unders

8 Box step ups

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

5 Box Jumps

25 Dubs or 4 attempts

5 Cobra to hip snap

10 Spider-Man Lunges w/twist

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

WOD:

4 rounds, 60 seconds work, 30 seconds rest per station of:

Cal Ski Erg

Burpees

Pull Ups

Box Jumps (24/20)

Double Unders

Alternating Lunges

Score = Reps + Cals

Goal: after 1^st round of each movement, stay in +/- 5 reps/cals every subsequent round

Today is about repeatable efficiency in movements.  With having a minute of work, not looking for an all-out sprint, but taking full advantage of the whole minute (remember, you have a break right after the minute of work).  Think of the first round of each minute as the benchmark to hit in each subsequent round.  Can you maintain that pace?  Push yourself!  And yes, below you’ll see there is no scale for double unders today.  If you don’t have dubs, guess what?  You will get 4 separate minute opportunities to work on getting your first one. For some good tips, see video below, courtesy of WOD Prep

Scaling Options:

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

Video courtesy of KIS Fitness

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

Box height -> 20/16 -> as needed

DUs -> no scale

Lunges -> Air Squats

Cool Down:

Pigeon pose on box – 1 Min per side

Calf Stretch – 1 Min per side

Warmup:

400M jog

10 Cobra to downward dog

10 Thread the needle

10 kneeling Thoracic rotation – See video below, courtesy of Riot Athletics

10 Squat2Stands

10 Thoracic High Fives

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

Barbell warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, put bar on shoulders behind the neck and perform 3 snatch balance to power position, snatch balance to squat snatch bottom, move bar back to the front, 3 hang power snatch, 3 hang squat snatch

S/S/S:

Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Second time hitting Hang Squat Snatch this cycle.  Again, 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.

WOD:

4 Rounds:

20/15 Cal Row

15 Dual DB Snatch (50/35)

10 Toe2 Bar

Video courtesy of Street Parking.  The Dual DB Snatch is one we haven’t done that often.  Think of it similar to the movement in Devil’s Press one you are on your feet.

Today’s classic triplet will help improve all areas of fitness for you.  Keep your breathing as steady as possible during the row.  Keep your core engaged and use some violent hip extension on the DB Snatch.  On the Toe2Bar, again, core engagement + hard push down on the bar to push your body back away from the bar to give you the room to get the toes up to the bar.

Scaling Options:

DB weight -> 35/25 -> as needed

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

Cool Down:

Overhead Thoracic Drill – 2 Min

Video courtesy of Movement Enhanced

Cobra Pose – 2 Min

Warmup:

2 Rounds:

5 Bow2Bends

5 Squat2Stands

5 Pushup2Downward Dog

10 Plank Shoulder taps

1 Wall walk

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:

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans (185/125)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up

each round, and 3 reps to the clean every 3

rounds.

Video courtesy of The CrossFit Games. Our trip through past CrossFit Opens takes us to March of 2015 with 15.4.  The goal to getting into the higher rep rounds is steady work on the Handstand Push Ups and fast cycling on the barbell.  That said, if the weight is in the 75% or higher of your 1RM, this does not mean you have to go touch and go on the cleans.  Quick singles will save your arm strength, allowing you to get through the HSPUs better. Take a good 10 minutes to work up to the weight you need for the WOD, and focus on quick elbows through the bar every time.  Quick note, you can do Power or Squat Cleans.  Highly suggest Power Cleans

Scaling Options:

HSPUs -> Push Press (95/65, scale weight as needed)

Bar weight for cleans -> 155/110 -> 135/95 -> 115/75 -> as needed

Cool Down:

Banded Bully stretch – 1 Min per side

Video courtesy of Self Holistic Health

Roll out T-Spine – 2 min

Join Max at 0600 M-W-F for Warrior training classes. These classes will incorporate functional training with a little competitiveness and community to feel to encourage getting fitter. This is a great way to get ready for that PT Test!

Warmup:

10 Cal Bike

Walking lunge 30’

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Super Squat Hip Sequence -see video below courtesy of Mobility WOD

S/S/S:

Back Squats

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our second visit to Back Squats on this Strength Cycle.  Again, we’re working on some good foundational strength here.  With the work sets dropping to 3, look to go heavier than the 5X5 week.  Still keep form perfect and protect your back by keeping that core tight!

WOD:

For Time:

10 Cals Bike

200 M Run

15 Cals Bike

400M Run

20 Cals Bike

800M Run

Time Cap: 15 Min

Looking to push the lungs a bit today!  Looking to keep right under a sprint pace on the bike and then a steady quarter-mile pace on all the runs. 15 Minutes if VERY doable.

Scaling Options:

Run -> 250M Row per 200M of running)

Cool Down:

Couch stretch – 2 Min per side

Roll out hamstrings – 1 Min per side

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