NOTE: The Fitness Center will be closed tomorrow in observance of Veterans Day. Please plan accordingly
Warmup:
15 Cal Row
Jog 30’ and back x3
High knees 30’
Butt kickers 30’
Backwards lunge 30’
Side lunge 30’
Inchworm 30’
4 Min of jump rope practice
WOD:
With a running clock:
0:00-12:00 – Run 1 Mile
12:00-20:00 – 300 Double Unders
20:00-26:00 – 100/75 Cal Row
If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal
Some longer cardio pieces for your enjoyment today. If you finish one piece under the time limit, use the remaining time as rest (ex. I finish my mile run in 9 min, I rest until the clock gets to 12:00, then I start my double unders). If you are not able to finish a particular part in its given time cap, once the time cap hits, go directly to the next piece regardless of where you end
Video courtesy of WODStar. If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls. This mimics the movement and stimulus of the rower pretty darn close.
Reminder: On 25Nov, we will be doing “Trojan” for the Thunderbolt Cup WOD. Be ready!!!
Warmup:
Grab pair of light DBs
Lunge 30’
Side lunge 30’
Inchworm 30’
5 DB deadlifts
5 DB Push Press
5 Cobra2Hip Snap on DBs (see video below)
3 Devil’s Press
On rig: On a pull up bar, complete 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, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee, Power Snatch from mid shin
Video courtesy of Invictus Fitness. The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee. This is more effective than doing a push up and then jumping. Use the quick SNAP of the hips to get your feet under you quick. Only change here today is you will have DBs in your hands.
S/S/S:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
4@75%
4@80%
3@85%
Sets start every 4 min
%s Based off 17Sep2020
Video courtesy of the Lift Lab. Fourth time on our Snatch variation this cycle, with a Power Snatch complex, and also, last time before we re-test our 1RM. Our %s go up from last time, but reps stay the same. Focus on holding onto that bar! As we did last time, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep. With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel. This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position. Still ensure your arms are locked out when you catch the weight.
WOD:
5 Rounds:
6 Devil’s Press (50/35)
12 Toe2Bar
18 Alt Pistols
Try to keep your pace steady as the round count is a bit higher than normal. Your goal should finish this one in 15 Min or less.
5 Cobra2Hip Snap(see video, courtesy of Invictus Fitness)
Kneeling Shoulder stretch on box (see video below, courtesy of train FTW ) – 30 sec
S/S/S:
10 Min work on seated Box Jumps
Video and notes courtesy of CrossFit HQ.
Today, take the first 10 minutes working on seated box jumps. As you’ll see on the video, for improving jumping, explosiveness and overall athleticism, Westside Barbell’s Shane Sweatt likes training from the seated or kneeling positions. During this CrossFit Powerlifting seminar at Integrated Fitness, a CrossFit box that does sport-specific training just outside Pittsburgh, Sweatt begins with seated box jumps. To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward. “Arms are very important in jumping,” Sweatt notes. Then it’s on to the kneeling jump, where the hips must fully extend before the legs come through.
“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains. Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch. “It’s a way to get someone very athletic in movement—something fresh,” he says
WOD:
18 Min AMRAP:
2 Burpee Box Jump Overs (24”/20”)
2 Burpee Jumping Pull Ups
4 Burpee Box Jump Overs (24”/20”)
4 Burpee Jumping Pull Ups
etc…
(Add 2 reps to each movement every round)
Video courtesy of The Active Traveler Network. Demo of the Burpee to Jumping Pull Up. Remember, you don’t have to kip into the pull up, just jump and get chin above the bar. Also, with the Burpee Box Jump Overs, you don’t have to extend your hips at the top. Just get over the box, as seen below (video courtesy of 202’s Third Fittest Woman, Kari Pearce). In this ascending WOD, as the reps get high, break them into manageable chunks before taking a quick break. This should help you move better through the WOD.
Scaling Options:
Box Height -> 20”/16”
Burpee Jumping Pull Ups -> Burpee+ Ring Row (do all burpees for a round, then do all ring rows for a round)
DB warmup: Grab a light pair of DBs and perform 5 reps of: Deadlifts (feet under hips, DBs outside feet), Deadlifts (Feet out wider, DBs inside feet), DB Russian swing, DB Push Press, Push ups on top of DBs, Devils Press (some quick reminders on Devil’s Press, video courtesy of CrossFit Federal Hill)
S/S/S:
Push Press
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third time with Push Press this cycle. Reps go down to 3 per set this time, so aim for heavier weight per set than what you used in the 3X5 week. As always, with Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press. With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast! Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees. This should keep them good and straight as your press HARD!
WOD:
21-15-9:
Devil’s Press (50/35)
400M Run
Try to hit big chunks of the Devil’s Press before you need a break. Maybe do 7-7-7 in the set of 21, then 5-5-5 in the set of 15, then 5-4 on the set of 9. Treat the run as your recovery.
Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, Front Squat, Thruster, Press, Push Press, Push Jerk
WOD:
5 Rounds of:
20 Double Unders
12 Hang Power Cleans (115/80)
Right into…
4 Rounds of:
100m Sprint
15 V Ups
Right into…
3 Rounds of:
30 Double Unders
16 Push Jerk (115/80)
Right into…
2 Rounds of:
200m Run
30 Ab-Mat Sit Ups
Right into…
1 Round of:
40 Double Unders
20 Thrusters (115/80)
Today will be a fun mix of couplets involving either jump rope work and a barbell or running and core work! The work gets tougher as the rounds per couplet go down. Dig in a embrace the grind!!!
Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk
S/S/S:
3-Position Power Clean Complex (Above Knee, Below Knee, Ground)
4@65%
4@70%
3@75%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Third time with our 3-Position Power Clean complex. As a reminder, the Power Cleans will be performed in a complex consisting of a rep from above the knee, below the knee, and from the ground. This equals 1 rep of the complex. The goal is to hold onto the bar during one complex rep, and finish with one Jerk (Push or Split) before putting the bar down. The %s stay the same as last time, but reps go up, so each set goes up to 4 minutes. With these being Power Cleans, make sure you get a VIOLENT hip extension along with a HIGH pull before you pull yourself under the bar.
WOD:
For Time:
160/130 Cal Row
*Every Minute on the Minute – 5 Toes2Bar
Start w/5 Toes2Bar
If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal
Video courtesy of CrossFit HQ.
Today, having a powerful stroke in the row will be key. Don’t jump on the tower and just move back and forth super-fast. Really drive with your legs and then pull hard on the handle when you go back. Take a good second or two coming back in so you are able to really drive into the stroke!
Scaling Options:
If doing SDHP -> 75/55 -> as needed
Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar
Elite Option – Assault Bike or Ski Erg – same Cals
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Back Rack Lunges, Behind the Neck Push Press Use Snatch Grip), Overhead Squats.
WOD:
EMOM 24:
Min 1 – 10 Back Rack Lunges (95/65)
Min 2 – 15 Wall Balls (20/14)
Min 3 – 8 OHS (95/65)
Video courtesy of Train FTW. Demo on Back Rack Lunges. Today will be a bit of “Barbell Cardio”. As with any EMOM, any time left over in a given minute will be rest. The rep schemes for each is meant to push you hard. Any rest will be well earned. If you are not able to meet the rep requirements in a given minute, drop the reps in EACH movement by one. If it happens again, drop by another rep for EACH movement.
Pic courtesy of CrossFit North Seattle. With Halloween going down tomorrow, today’s WOD will get you in the right mood for Halloween fun!
Warmup:
Grab plate (15/10)
3 Rounds:
10 Plate Ground2Overhead
10 Squats w/plate locked out in front
10 Plate sit ups
Then…
Front Rack mobility 1 min per side (video courtesy of Power Monkey)
S/S/S:
Front Squat
5X3
Increase weight ea set
Video courtesy of CrossFit HQ. Our third attack on the Front Squat. The stronger we get in Front Squats, the easier it is to catch heavy loads in the clean. The reps are lower than the 3X5 week, but there are more sets. So, look to go heavier than you did in the 3X5 week.
WOD:
“Halloween Havoc”
3 Rounds:
100M “Candy Bag Carry” (53/35)
31 “Pumpkin Smashers” (25/15)
13 “Rise from the Dead” Sit-ups (15/10)
200M “Zombie Run” (15/10)
For the movements:
“Candy Bag Carry” = Farmer’s Carry w/Kettlebells
“Pumpkin Smashers” = Slam Balls
“Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you
“Zombie Run” = Running with plate locked out in front of you.
Have fun with this one, and move like the ghost and ghouls are chasing you! 😊
*If no rower, Sumo Deadlift high Pulls (95/65) 1 rep per cal
Compare score to 20150703
Video courtesy of CrossFit HQ. 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:
DU – NO SCALE. You read that right, no DU scale. If you do not have DUs, then this will give you six 1-minute practice sessions. I bet you you’ll get your first DU today!
If doing SDHP, bar weight -> 75/55 -> as needed
Cool Down:
Calf Stretch – 2 Min per leg
Scorpion Pose hold (feel stretch in chest) – 1 Min per side
5 Cobra to Hip Snap (see video below, courtesy of Invictus Fitness)
10 Iron Crosses
10 Scorpions
5 Wall Ball Sit ups
2X10 Empty bar RDLs
S/S/S:
Deadlift
5X3
Increase weight ea set
Video courtesy of Starting Strength. Our third go around of Deadlifts this cycle. Lower reps per set, so aim to go even heavier than the 3X5 week. Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.
WOD:
AMRAP 6:
3 Burpees
3 Pull Ups
6 Burpees
6 Pull Ups
9 Burpees
9 Pull Ups
Etc…
-3 Min Rest-
then…
AMRAP 6:
2 Wall Ball Sit Ups (20/14)
2 Toe2Bar
4 Wall Ball Sit Ups (20/14)
4 Toe2Bar
6 Wall Ball Sit Ups (20/14)
6 Toe2Bar
Etc…
Back-to-back 6 Min AMRAPs with a nice little break between. Both AMRAPs are ascending ladders. The first one, you add 3 reps per movement each round. In the second AMRAP, the reps go up by 2 every round. Don’t sprint through the low-rep rounds, or the higher-rep rounds will hit you like a punch to the gut. Keep a steady pace all through the 6 minutes.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
Joint Strike CrossFit 