Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
10-20-30-40-30-20-10:
Push Ups
V-Ups
Walking Lunges (per leg)
Video courtesy of Kari Pearce. Some good tips on V-Ups. What better way to finish off the work week than some “up and down the mountain” with bodyweight movements! Avoid the trap of trying to sprint through the lower-rep sets. Try to think of where you would need to break on the biggest set (the sets of 40), and do the same number of breaks in the smaller sets. Nothing is worse than going to complete failure and still having a few rounds to go. Make the reps efficient, but keep fatigue low so recovery is quicker.
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls
S/S/S:
Clean Pull
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics. Final round of Clean Pulls this cycle before we re-test out 5X5. So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single. This does NOT mean it has to be a 1RM. But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.
WOD:
15 Min AMRAP:
200M Run
25 Wall Balls (20/14)
30 Double Unders
35 Am. KB Swings (53/35)
Cardio to weight, to cardio, to weight… That is the theme of today’s WOD. Each section is a rep or distance scheme that should allow you to complete rather quick. See if you can keep a good speed throughout the WOD!
Kneeling OH stretch on box for 30 sec (video courtesy of Train FTW)
WOD:
Every 6 Minutes for 36 Minutes, complete:
10 Box Jumps (24/20”)
15 Sumo Deadlift High Pulls (115/75)
20/15 Calorie Row
Score each round separately
Slowest time is your score
Video courtesy of Rogue Fitness. Quick demo on Sumo Deadlift high Pull. You’ll track the time for all 6 rounds. The faster you go in a round, the more rest you get! Earn that rest!
5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist
10 PVC pass Thrus
10 PVC around-the-worlds
10 PVC OHS
On rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
Burgener warm up- See video below courtesy of CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz performing the warmup.
S/S/S:
2-Second Paused Snatch (at knee)
4@70%
4@75%
3@80%
Sets start every 4 min
Video courtesy of Catalyst Athletics. Final run at our Snatch variation before we re-test our Snatch 1RM. As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch. Keep tension while in the pause. Focus on not re-bending between the end of the pause & the finish of your pull into the snatch. %s go up, so stay tight!
WOD:
3 Rounds For Time:
400m Run
30 Ab-Mat Sit-ups
20 Pull Ups
10 Cal Bike
18 Min Time Cap
If you do the quick math, the goal is a sub-6 Minute round for all 3 rounds will put you under the cap. Very make-able, but you have to keep a good, continuous pace. Keep rest between movements to a minimum.
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: RDL, Dip/Shrug, dip/shrug/hi elbows, high hang muscle clean, hang power clean, press, push press, push jerk, split jerk
WOD:
EMOM for as long as possible:
6 Deadlifts
3 Hang Power Cleans
1 Split Jerk
Bar Weight: 135/95
At the top of each minute do one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.
Video courtesy of Kristi Eramo O’Connell. Some good tips on cycling Hang Power Cleans. Today is meant as a bit of muscular endurance. How long can your body maintain good form and complete the needed reps in a minute? The goal should be to make it well into the 20-minute mark. Some may even see the 30s. But push yourself to keep the form good!
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Cool Down:
Banded hamstring stretch – 2 min per side
Video courtesy of Video courtesy of Anthony Monetti
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat
S/S/S:
Front Squat
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ. Final time hitting Front Squat before we re-test our 5X5. So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single. This does NOT mean it has to be a 1RM. But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.
WOD:
In 2 Min complete:
200M Run
Max Cals Assault/Echo Bike
Rest 1 Min
Repeat for a total of 5 Rounds
Score = Total Bike Cals
Today is about keeping a good, efficient pace on the run (sub-1 min) and going all-out on the bike for the remaining time. Goal should be a minute of biking each round. With the 1 min break between rounds, go for broke each round! Don’t think a minute is a lot of time on the bike? Just remember, this dude did 50 cals in 24 seconds…Safety note: don’t make that your goal in today’s WOD…or you may pass out (video courtesy of Nicholas Garcia)
*100′ Dual KB Farmer Walk (53/35) after every round of DB Snatch
Video courtesy of Box Programming. Good tips for cycling DB Snatches. Plan on not having much grip left after this WOD. Try to use as much hip to pop through either butterfly or kipping on the pull ups as well as the DB snatches so you have enough grip to do each round of farmer walk unbroken (or as close to unbroken as possible).
Pic courtesy of HBO Max. We’re officially in December, so time to get all your Christmas decorations up, but keep hitting these WODs!
Warmup:
50 Single Unders
10 Push Up to Downward dog
30 Alt Single Unders
20 Dubs or 4 attempts
10 Huggers
10 Over & Backs
Barbell Warmup: With an empty barbell and in Clean grip, hit 5 reps of: Elbow Rotations, Press
S/S/S:
Strict Press
5,4,3,2,1
Increase weight ea set
Video courtesy of CrossFit HQ. Final time hitting Strict Press before we re-test our 5X5. So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single. This does NOT mean it has to be a 1RM. But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.
WOD:
AMRAP 15:
10 Cal Ski Erg
15 Shoulder to OH (115/80)
30 Double Unders
Make sure you use a ton of force from a fast hip closure to help make your ski erg strokes effective. This will also help save the arms and shoulders for the Shoulder to OH piece as well as keep them stable for the Dubs
Scaling Options:
Bar weight -> 95/65 -> as needed
DUs -> 60 Single Unders
If no Ski Erg available -> 3 Laying Banded Pull Overs* per cal (see video below, courtesy of Rise Above Personal Training)
Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid-shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk
S/S/S:
2-Second Paused Clean (at knee)
4@70%
4@75%
3@80%
+ 1 Jerk at the end of ea set. Sets start every 4 min
%s Based of 14Oct 1RM
Video courtesy of Catalyst Athletics. Last time hitting our clean variation before we re-test our Clean & Jerk 1RM this cycle. %s jump up, so stay tight! Remember, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds. Do NOT lose tension. After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause. Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean.
WOD:
3 Rounds For Time:
10 Wall Walks
10 Toes to bar
20 Box Jumps (24″/20″)
The time-killer on this one could be the Wall Walks. I know some folks will try to come out of the gate on fire and blast through these. Just be careful not to over-exert yourself and lose shoulder stability. If you lose that, the wall walk becomes more of muscling your way through. And if that happens, you may find the Toe2Bars to be very difficult due to your shoulders being blown up. Rather focus on locking out the elbows and then walking the hands back until you are completely vertical. Some good tips on the wall walks courtesy of Carl Paoli.
Scaling Options:
Wall Walks -> 5 Shoulder taps (in plank)* per side for every Wall Walk
The Litchfield overpass was dedicated to Maj. Troy L. Gilbert Jan. 25 at Luke Air Force Base, Ariz. Major Gilbert was killed in Baghdad Nov. 27, 2006. After 14 months of construction, people at Luke AFB can get from one side of the base to the other without ever leaving a gate, now that base officials have opened the overpass crossing Litchfield Road. (U.S. Air Force photo/Tech. Sgt. Raheem Moore)
WOD:
“Trojan”
Teams of 2
For Time (20 Min Time cap):
Partner 1 – 34 Cal Row
Partner 2 – 34 KB Sumo Deadlift High Pull (50/35)
Once completed, switch spots and complete again
100M Med Ball Run (20/14) together
P1 – 56 American KB Swings (50/35)
P2 – 56 Plate Squats (45/25)
Once completed, switch spots and complete again
100M Med Ball Run (20/14) together
P1 – 34 Cal Ski Erg
P2 – 34 KB Weighted Sit Ups (50/35)
Once completed, switch spots and complete again
100M Med Ball Run (20/14) together
20 Synchronized Burpees
Today’s WOD will be performed between 0600-0900 at the Combat PT Tent. Grab a partner and a score card, and use the honor system. These exercises are movements to reflect on elements of Maj Troy Gilbert’s life; his assignment to the 56 FW (56 squats/kettlebell swings), his age at the time of death 34 -(34 calorie row/ski erg, weighted sit up, sumo deadlift high pull), his 5 children-( 4 burpees per child = 20 burpees at the end of workout) and his 2 strafe passes (2 movements at each station). Complete the workout with synchronized 20x Burpees.
Joint Strike CrossFit 