Barbell warmup: With an empty bar, and in clean grip, perform 5 reps of: dip/shrug, dip/shrug, high elbows, high hang power clean, hang power clean
WOD:
5 Rounds:
20 Hang Power Cleans (115/80)
400M Run
20 Alt Barbell Back Rack Reverse Lunges (115/80) 10 per leg
Video courtesy of Kristi Eramo. Some good tips on good hang power clean proficiency. For the Hang Power Cleans today you can do either High-Hang (pockets) or anywhere above the knee. Just make sure when you pick the bar up off the ground before the first rep, stand all the way up before going into the hang position.
Video courtesy of Train FTW. Good demo for the back-rack reverse lunge. Time for a nice, long grinder of a WOD! Keep a good pace on the run, but don’t aim to sprint.
Pic courtesy of CrossFit HQ. Congrats to Mat Fraser and Tia-Clair Toomey on once again winning the Reebok CrossFit Games!!!!
Warmup:
Grab light KB
15 Cal Row
10 KB Deadlifts
10 Russian Swings
5 Am KB Swings
10 Hollow Rocks
5 V-ups
5 Sit Ups
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
S/S/S:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
4@65%
4@70%
3@75%
Sets start every 4 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Third time on our Snatch variation this cycle, with a Power Snatch complex. Our %s stay the same as last time, but reps go up. So, time for each set goes up. 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:
AMRAP 16
Max CAL Row or Assault Bike:
[At the 0:00]: 21 Am Kettlebell Swings 53/35
[At the 2:00]: 21 Ab Mat Sit-ups
[At the 4:00]: 21 Am Kettlebell Swings 53/35
[At the 6:00]: 21 Ab Mat Sit-ups
[At the 8:00]: 21 Am Kettlebell Swings 53/35
[At the 10:00]: 21 Ab Mat Sit-ups
[At the 12:00]: 21 Am Kettlebell Swings 53/35
[At the 14:00]: 21 Ab Mat Sit-ups
So, over 16 Minutes, your goal is to get as many calories on the rower as possible. Just every 2 minutes (to include the beginning of the workout) you have a quick set of either American KB Swings or Sit ups. So, every two minutes, you’ll stop rowing, do your reps and hop back on the rower. The goal is to be done with the set of KBS or sit ups before the rower shuts off. That way, you won’t have to do math to figure out your score at the end.
It has been a while since we did OH walking lunge, so quick recap. Set-up: Keep weight in keels. Start with quadriceps, glutes, and abs tight. Maintain a shoulder width stance throughout. Power snatch weight overhead to start, snatch grip preferred. Press up on the bar with armpits facing forward.
Execution: Maintain “active shoulder” throughout. Step one foot forward with weight in heel. Bend back leg until knee strikes ground. Press through both legs evenly to stand. Switch legs. Keep torso over the hips throughout.
For the WOD, keep a running total in your head during the 30 seconds of work, and then jot down the number during your rest period.
Scaling Options:
Bar weight -> As 65/45 -> as needed
Med ball -> 14/10 -> as needed
Cool Down:
Pigeon Pose – 2 Min per side
Saddle Pose w/med ball – 2 Min
Video courtesy of Signum Fitness & Nutrition. Demo of the saddle pose using a med ball.
Kneeling Shoulder stretch on box (see vid below) – 30 sec
Barbell warmup: With an empty bar, in Snatch Grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high Hang Power Snatch, Power Snatch from Mid Shin. Put down bar, shake out arms. Pick up bar, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Press, Push Press.
Video courtesy of Train FTW. Demo of the kneeling shoulder stretch off of a box.
S/S/S:
Push Press
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Second time with Push Press this cycle. Sets go down to 3 this time, so aim for heavier weight than what you used in the 5X5 week. As stated last time, 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:
Every 3 Min for 15 Min:
15 Box Jump Overs (24/20)
3 Touch-&-Go Power Snatch (Climbing)
Video courtesy of Keerawat Srirungroungjit. The box jumps should help prime you for good hip extension for the Power Snatches. Since these are Touch&Go, keep a good grip on the bar. Highly suggest, as you bring the bar down from OH, pause at the hang (as shown in video), and then slowly lower the bar to the ground, to allow you to keep your body in the prime position to begin your next rep the second the bar touches the ground. Try to go HEAVY today!
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, high hang squat clean, Squat Clean from Mid Shin, Press, Push Press
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.
Pic courtesy of WODWell. Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humurous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died [on May 22, 2013] in an attack close to his home barracks. Drummer Rigby, 25 from Manchester, leaves behind son, Jack, his mother and step-father and four sisters. WOD created by British Hero WODs. Click on the above pic to go to their Instagram page.
WOD:
“LEE RIGBY”
For Time:
22 Calorie Row
25 Squat Cleans (95/65)
22 Double-Unders
25 Bar Over Burpees
22 Double-Unders
25 Push Presses (95/65)
22 Double-Unders
25 Pull-Ups
22 Calorie Row
*If no rower – Sumo Deadlift High Pull (95/65). 1 rep per calorie
Scaling Options:
Bar weight -> 75/55 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows
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)
3@65%
3@70%
2@75%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Second time with our 3-Position Power Clean complex. 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 go up this week, so utilize that hook grip! 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:
4 Rounds For Time:
400 Meter Run
10 Toe2Bars
40 Walking Lunges
Make sure during the lunges, your back knee just kisses the ground. Don’t slam that back knee into the ground. The more care we give our joints, the longer they work right.
*If no rower – Sumo Deadlift High Pull (95/65). 1 rep per calorie
Video courtesy of WOD Star. 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. Today should be a good cardio burner! Little running to begin and end and a good mix of rope work and rowing in between! The run is just the right length where you can push the pace a bit without worrying about being too gassed once you start the descending ladder of double unders and rowing.
Video courtesy of CrossFit HQ. Our second attack on the Front Squat. The stronger we get in Front Squats, the easier it is to catch heavy loads in the clean. The goal of the 3X5 week is to go heavier than the 5X5 week with still having the last rep of every set should be a struggle.
WOD:
30-20-10:
Wall Ball Sit Ups (20/14)
Handstand Push Ups
Toe2Bar
Video courtesy of CrossFit Endurance. Demo for Wall Ball Sit Ups. Unless these three moves are in your wheelhouse, highly recommend you DON’T try to go unbroken in the set of 30 or set of 20. Hit manageable chunks and keep the rest to a minimum. Why manageable chunks? You’ll recover faster from a chunk you know you can hit rather than hitting failure. Hitting failure means you went beyond your limit and the body will take longer to be ready to go again
Scaling Options:
Med ball weight -> 14/10 -> as needed
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, BTN Push Press, Overhead Squats, Elbow rotations, Front Squat, Press, Push Press, Push Jerk
WOD:
AMRAP 6:
20 Overhead Squats (75/55)
200M Med Ball Run (20/14)
Max Reps Strict Press @75/55 in Time Remaining
-2 MIN Rest-
AMRAP 6:
20 Front Squats (95/65)
200M Med Ball Run (20/14)
Max Reps Push Press @95/65 in Time Remaining
-2 Min Rest-
AMRAP 6:
20 Back Squats (115/75)
200M Med Ball Run (20/14)
Max Reps Push Jerk @115/75 in Time Remaining
Score each AMRAP separately
Think of these as three separate WODs. Each one will have a squat and med ball run buy-in. After that, any time leftover is to jam through the press variation for as many reps as you can get. Since there is a rest between each AMRAP, go for broke! For the med ball run, feel free to carry the med ball any way you want.
Scaling Options:
Bar weight -> as needed, as long as there is an increase in weight each AMRAP
Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, high hang power clean, deadlifts, power clean from mid shin
S/S/S:
Deadlift
3X5
Increase weight ea set
Video courtesy of Starting Strength. Our second go around of Deadlifts this cycle. Sets go down to 3 working sets, so aim to go even heavier than the 5X5 week. Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up. For set-up procedures, watch this video.
WOD:
Every 3 Minutes x 6 Rounds:
12 Power Cleans (95/65)
6 Lateral Barbell Burpees
12/9 Cal Row*
6 Lateral Barbell Burpees
*If no rower available, Sumo Deadlift High Pull (95/65) – 1 rep per calorie
Video courtesy of WOD Star. For the lateral barbell burpee, remember, you do not have to fully open the hips at the top of the burpee. Just get over the bar ASAP!
Any time leftover per round is rest, so try to move quickly through to earn that rest.
Scaling Options:
Bar weight -> 75/55 -> as needed (Elite – 135/95)
If doing Sumo Deadlift High Pull, bar weight -> 75/55 -> as needed
Joint Strike CrossFit 