DB Warmup: Grab one light DB and perform 5 reps of: Single Arm DB Deadlift per side, Single Arm High Pull per side, Single Arm Front Squat per side, Single Arm Snatch per side
WOD:
50-40-30-20-10:
DB Front Squats (50/35)
Hand Release Push Ups
Alt DB Snatch (50/35)
30 Min Time Cap
Words to remember today: Manageable Chunks. The first few rounds of this WOD have a high number of reps. The last thing you want to do is hit muscle failure early in the WOD. Try to take quick breaks prior to hitting muscle failure in any of the movements. This will allow you to get right back in their much faster.
5 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness)
5 Burpees
10 PVC Pass Thrus
10 PVC Around the worlds
Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Snatch grip Deadlifts, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Snatch, Hang Power Snatch, Snatch Grip Deadlifts.
S/S/S:
Snatch Grip Deadlift
5X5
Increase weight ea set
Video courtesy of Untamed Strength. Our pulling motion for this cycle will be the Snatch Grip Deadlift. Not only will this get you stronger on the first pull of your Snatch, but will do wonders on building a strong upper back (which will lead to better stability at the end of a Snatch). Do NOT make these reps touch & go. Reset the hips and torso every rep.
WOD:
EMOM 15:
Min 1 – 12/10 Cal Row
Min 2 – 3 Hang Power Snatch (Climbing)
Min 3 – 10 Bar Facing Burpees
On the Hang Power Snatch, would suggest starting around 40-50% of your Snatch 1RM and build from there. The goal is to make the rep count in each minute. No failures!
Scaling Options:
If no rower – Sumo Deadlift High Pull (95/65)– 1 rep per cal
DB Warmup: With a pair of light DBs, perform: 5 DB deadlifts, 5 Push Ups on DB, 5 DB Power Clean & Jerks, 5 DB Double Snatch, 5 Devil’s Press
WOD:
25 Min AMRAP:
200M Run
25 Am Kettlebell Swings (53/35)
50 Double Unders
10 Devil’s Press (50/35)
Video courtesy of CrossFit Federal Hill. Some great tips on Devil’s Press Efficiency. Good mix of Cardio and Weights today! Remember, this WOD is 25 minutes, so keep a pace that will allow you to move the whole time. Nothing worse than being 5 minutes in to a 25 minute workout and gasping for air.
Pic courtesy of Vector Shock. Today we start our new Strength Cycle!!!
Warmup:
200M Run
10 Box step ups
10 Samson Stretch
10 Squat2Stands
5 Box Jumps
10 Kneeling Lat Stretch
3 Wall Walks
On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.
Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk
S/S/S:
Power Clean + Hang Squat Clean
3@60%
3@65%
2@70%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
Video courtesy of Johnathan Miller. We kick it off with our Clean Complex. For this cycle, our complex will consist of one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean to equal 1 Rep. The goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean. The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean). In the Hang Squat Clean, i you find yourself still catching the bar high and then riding it down, drop your %s to where you can get to the bottom of the squat FAST!
WOD:
AMRAP 3:
10 Pull Ups
15 Ab Mat Sit Ups
Max Reps – Box Jumps (24/20)
1 Min Rest
AMRAP 3:
10 Toe2Bar
12 Burpees
Max Reps – Box Jumps (24/20)
1 Min Rest
AMRAP 3:
10 HSPUs
15 Jumping Air Squats
Max Reps – Box Jumps (24/20)
Score = Total Box Jumps
Lots of Gymnastics work today. So, for each AMRAP, complete the buy-in (the first two movements), then the remaining time is all Box jumps. The score at the end of the WOD is total Box Jumps.
Scaling Options:
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat (2 sec pause at bottom), Kang Squat
S/S/S:
2-Sec Pause Back Squat
5X5
Increase weight ea set
Compare to 12 Feb
Video courtesy of Catalyst Athletics. Our re-test week concludes with our 5X5 for the 2-second paused Back Squats! I know those two seconds can seem like an eternity, but don’t give up!. Remain tight! Tight core, torso in a good, straight position, legs tensed and ready to explode!
WOD:
12 Min AMRAP:
10 Box Jump Overs (24/20)
15 Pull Ups
200 M Run
Find the pace that allows you to keep moving the whole 12 minutes! If 15 Pull Ups per round is more than you can do unbroken, find manageable chunks and drop down before you hit failure. Avoiding failure will allow you to recover enough to jump back on the pull up bar faster.
Scaling Options:
Box height -> 20/26 -> as needed
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Burgener Warmup – (See videos below, courtesy of CrossFit Weightlifting Seminar Staff)
Two angles of Sage Mertz hitting the Burgener WU
C&J w/u (before C&J): Prior to Clean & Jerk, 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, squat clean from knee, press, push press, push jerk
WOD:
20 Min to est 1RM Snatch
20 Min to est 1RM Clean & Jerk
Compare to 4 Feb
Video courtesy of Weightlifting SAVAGE. Get HYPED!!! Time to see how honing technique over the past 9+ weeks has worked for us. Trust in your technique and see what you can move! The complexes we did this cycle should allow you to handle some heavy weight under tension. MOVE SOME WEIGHT!!!
5 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness)
10 DB deadlifts
5 DB Front Squats
On Rig: On the rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping Pull ups (drop off bar between each rep), 3 Burpee to Kipping Pull Ups
From the “cobra” position, snap your feet to your hands as quickly as possible then reset. Keep your feet in the same position (about shoulder width or squat stance) for each rep. Try to hit that position each time so that you aren’t spending extra time adjusting them. Repeat this ten times for speed. This can even be used as part of your pre-burpee warm-up.
WOD:
EMOM 28:
Min 1 – 18/14 Cal Row
Min 2 – 15 DB Front Squats (50/35)
Min 3 – 7 Burpee to Kipping Pull Ups
Min 4 – Rest
Video courtesy of OPEX Fitness. Demo of Burpee to Kipping Pull Ups. You’re going to have to push it a bit per minute to get to your minute rest, but it is doable. If you fail to make the cut on any round, when you come back to that movement, scale back the reps of cals.
Scaling Options:
If no rower – Sumo Deadlift High Pull (95/65)– 1 rep per cal
DB weight -> 35/25 -> as needed
Burpee2Kipping Pull Up -> Burpee2Jumping Pull Up* -> 7 Burpees + 7 Ring Rows per round
Video courtesy of State of Fitness. Demo of Burpee to Jumping Pull Ups
On Rig: On the rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle). Put bar down, then pick up in Clean Grip and perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
S/S/S:
Deficit Deadlifts
5X5
Increase weight ea set
Compare to 15 Feb
Video courtesy of Rogue Fitness. Our re-test of our 5X5 for Deficit Deadlifts should so a good increase in weight. Remember, keep that core tight and back as flat as possible at the bottom!
WOD:
5 Rounds:
5 Clean & Jerks (135/95)
10 Toe2Bars
Your goal for this WOD should be sub-10 Min (2 min or less per round). That means, the Clean & Jerks should be unbroken and Touch & Go. If that means scaling the weight, do so today. Today is about moving with a purpose more than it is about moving a lot of weight. If 135/95 is 70% or higher of your 1RM, scale back.
Pic courtesy of Virginia Western Community College.
RE-TEST WEEK!!! Get EXCITED!!!!
Warmup:
50 Single Unders
10 Pushup2Downward Dog
25 L-Leg SUs
25 R-Leg SUs
10 Thread the needle
30 Dubs or 5 attempts
10 Huggers
10 Over & Backs
Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Press, Push Press, Push Jerk, Split Jerk.
S/S/S:
Split Jerk
5X5
Increase weight ea set
Compare to 10 Feb
Video courtesy of Catalyst Athletics. Our re-test week kicks off with Split Jerk!!! This will be a good primer for hitting our Clean & Jerk later in the week. As mentioned before, once you have the bar in the correct position, make sure feet are hip width w/toes slightly pointed out, bend at the knees (torso upright and weight on the heels). At the bottom of your shallow dip, immediately drive aggressively up with the legs to mover the barbell upward. As you begin to press against the bar, quickly lift the feet and move them to a split position at the same time PUNCH with the arms so they are locked out right when you land in your split. Once you are stable in the split and the arms are locked out overhead, move back to a standing position before dropping the bar. Remember, our goal is heavier weight per set than what we did on 10Feb.
WOD:
For Time:
50-40-30-20-10 Double Unders
400M Run after every set
Think “Annie”, but instead of Sit Ups, you get to run! Lots of Calf work today, so do your best to have quick feet turnover in the run and keep a steady pace so you can attack the DUs
On Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups or move over to Buddha Pull ups or Ring Rows
WOD:
EMOM 36:
Min 1 – 10 Burpees
Min 2 – 8 Box Jump Overs (24”/20”)
Min 3 – 45 Sec Plank Hold
Min 4 – Pulling skill of your choice*
* For the skill, choose between ring rows, buddha pull ups, kipping pull ups, strict pull ups, butterfly pull ups, Chest2Bar Pull Ups, Muscle Ups, Toe2Bar, etc… Pick the rep scheme, but stick with it each time you do the movement.
Pic courtesy of Pintrest. So, minutes 1-3 on this EMOM are pretty self-explanatory. For the 4th min, this is athlete’s choice of pulling movements. It will be based off your skill. If you still don’t have pull ups, work ring rows or Buddha Pull Ups to build strength. If you want to let the body feel going from dead-hang to chin above the bar in either strict or kipping, but are still working strength or skill, try banded pull ups. If you have pull ups, you could pick a challenging number per round to hit, or work more advanced versions (chest2bar, butterfly) or work towards muscle ups. Or, if you feel your Toe2Bars/Kipping Knee Raises need some work, focus on those. But make each 4th minute count!
