On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups
Barbell warmup:>With an empty bar, and in Clean grip, perform 5 reps of: RDLs, Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Cleans, Power Clean from Shin
WOD:
For Time:
10 Power Cleans (175/120)
20 Pull Ups
30 Burpee Over Bar
40/35 CAL Row
50 Wall Balls 20/14
40/35 CAL Row
30 Burpee Over Bar
20 Pull Ups
10 Power Cleans (175/120)
Pic courtesy of Joshua T. Waite. Nothing better for a Thursday than a little up-and-down-the-mountain. Try to limit your resting to transition time between movements.
Scaling Options:
Bar weight -> 155/100 -> 135/95 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Barbel warmup: With an empty bar, perform 5 reps of: RDLs, Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls
S/S/S:
Clean Pull
5,4,3,2,1
Increase weight ea set
Video courtesy of Catalyst Athletics. Final time for Clean Pulls this cycle before re-testing our 5X5. So, looking for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single. Doesn’t have to be a max lift, but aim for some high weight this week!
WOD:
“OPEN 11.2”
AMRAP 15:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps (24/20)
Video courtesy of the CrossFit Games. As the 2021 Open approaches, we’ll be looking back at some of the previous years’ Open WODs. Today is a fun little triplet with a little bit of weight lifting and a couple of basic gymnastics movements. The first round will feel pretty easy, but remember, your goal is to keep moving the whole 15 minutes, so don’t hit the gas too quick from the get-go. Steady pace with a sprint at the end should be the goal.
Burgener warm up. See videos below (courtesy of CrossFit Weightlifting Seminar staff). Perform 3 reps per movement.
S/S/S:
1 Snatch Pull+1 Power Snatch +1 Low Hang Squat Snatch
4@70%
4@75%
3@80%
Sets start every 4 min
%s Based off 3Dec 1RM
Video courtesy of Diablo CrossFit. Last time hitting our Snatch Complex this cycle before we re-test our 1RM. As you’re used to now, the complex consists of 1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch. For the low hang, the bar will go below the knee, but stay above the mid shin. The %s go up for this last time, but time per round stays at 4 Min. Use that Hook Grip!
WOD:
4 Rounds for Time:
200m Run
9 OHS @95/65
-10 Min Cap-
Look to move with a purpose on this one to make it under the time cap!
Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Deadlift, Dip/Shrug, Dip/Shrug/High Pull, High Hang Power Snatch, Low Hang Power Snatch, Power Snatch from mid shin
WOD:
AMRAP 5:
Buy-In: 100M Farmer Walk (53/35)
12 Power Snatch (95/65)
8 Goblet Squats (53/35)
-2 Min Rest-
AMRAP 5:
Buy-In: 100M Farmer Walk (53/35)
8 Power Snatch (115/80)
8 Goblet Squats (53/35)
-2 Min Rest-
AMRAP 5:
Buy-In: 100M Farmer Walk (53/35)
4 Power Snatch (135/95)
8 Goblet Squats (53/35)
Video courtesy of Shape Fit. Demo of Farmer’s Walk. Score each AMRAP separately. As you progress from one AMRAP to the next, the bar weight will go up, but the reps for Power Snatch do drop per round, so aim to get as many if not more rounds in the second AMRAP as you got in the first. Same goes for the third. For the Farmer’s Walk, one KB per hand. IF you are in a spot without KBs, feel free to sub DBs or plate holds.
Scaling Options:
KB weight -> 35/25 -> as needed
Bar weight -> as needed, but make jumps going from one AMRAP to the next
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Press, Push Press, Push Jerk. Move bar to Bench and do 2X5 empty bar Bench Press
S/S/S:
Bench Press
5X3
Increase weight ea set
Between sets – 10 Banded Pullovers
Video courtesy of Ascension Strength. Demo of the banded pullovers. Third time hitting Bench press this cycle!!! Again, if you are still working from home and don’t have a Bench, feel free to substitute Floor Press in.. This week, we drop to 3 reps per set, so aim for heavier weight per set than what you used for 3X5 week.
WOD:
AMRAP 18:
3 Push Ups
3 Shoulder to OH (115/80)
3 Ab Mat Sit Ups
6 Push Ups
6 Shoulder to OH (115/80)
6 Ab Mat Sit Ups
…etc
add 3 reps each round
With ascending ladder AMRAPS, the first few sets will make you feel confident you can keep a sprint pace. Best to stay at a steady pace the whole time so you don’t run out of gas. For the Shoulder to OH, you can use strict press, push press, push jerk, or split jerk. Whatever you want, just get through them as quickly as possible
Video courtesy of ZOAR Fitness. Demo of some good techniques for the Box Jump Overs. The deadlifts should be able to be performed unbroken every time. And the sprint should be fast enough to give you a good 20+ seconds of rest each time.
Scaling Options:
Bar weight -> 185/130 -> 165/115 -> 135/95 -> as needed
On the rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups, Toe2Bar.
Barbell Warmup: With an empty bar and hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High ang Muscle Clean, Front Squat, High Hang Power Clean, High Hang Squat Clean, Press, Push Press, Push Jerk
S/S/S:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
4@70%
4@75%
3@80%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
%s Based off 3Dec 1RM
Video courtesy of CrossFit Skirmish. Third running of our Clean Complex! Remember, this complex is 1 Power Clean, bringing the bar to the hang, and performing 1 Hang Squat Clean, then take the bar all the way to the ground and perform 1 Squat Clean. That will equal one rep. On the final rep of each set, perform one Jerk (either Push or Split). The focus here is still getting the violent hip extension from different beginning positions as well as getting to the bottom of a squat as quick as possible to have the best catch position for the hang squat clean and the squat clean. %s stay the same as last time, but reps go up, so time per set goes up to 4 Min. You can break grip between reps.
WOD:
For Time
Buy-In:
30 Pull Ups
then…
3 Rounds:
7 Squat Cleans 165/115
15 Burpee Over Bar
then…
Cash Out:
30 Toe2Bar
For the pull ups and Toe2Bar, thing to keep in mind: do manageable chunks. If you can go unbroken, for all 30, god bless you, do so. But, for the rest of us, what I mean by manageable chunks is, drop off the bar BEFORE you hit fail. This will allow you to recover quicker (you won’t have fully exhausted yourself) and get back on the bar faster, getting through the needed reps faster. For the 3 rounds, the burpee over bar can be either bar-facing, or being parallel to your bar, and jump over laterally.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups
Pic courtesy of the CrossFit Games. The 2021 Open is just around the corner!!! Registration is now open and the Open will begin on 11March. Get registered!!! Click on the pic for more info.
Warmup:
Jog 30’ and back x 3
High knees 30’ & back
Butt Kickers 30’ & back
Side shuffle 30’ & back
Spider-Man Lunge 30’
Inchworm 30’
30 sec calf stretch in downward dog
WOD:
“Tosh”
3 Rounds of:
200M Run
400M Run
600M Run
*After each interval, rest the same duration
it took you to run the last interval.
On paper, this one looks easy, but this will bite you in the rear quick! Your goal should be stay within 10-15 seconds of the last interval (ex, my first 200M I finish in 50 seconds. The next time I do the 200M run, I should finish no slower than 1:00-1:05). Easiest way to make sure you do an even work/rest ratio, have a running clock that you can see every time you start and stop. Ex. At “3,2, 1…Go!”, I hit my 200M run and finish at the :50 mark. I will start my 400M run at 1:40. I finish, I’ll look at the clock and do the quick math to figure how long it took me (say the clock says 3:50, meaning it took me 2:10 to finish the 400M run) and wait that amount of time before I begin my 600M run (in this example, I would begin the 600M run at the 6:00 mark).
Scaling Options:
Row -> 250/500/750M, respectively ->Cals on Assault Bike, 14/10,28/20, 42/30, respectively
Cool Down:
Calf Stretch on rig/wall – 1 Min per side
Frog Stretch – 3 Min
Video courtesy of Strength Solutions. Demo of the Frog Stretch.
Video courtesy of Troy CrossFit. Third attack on High Bar Back Squats! Reps drop to 3 per set, so go heavier than the 3X5 week. Keep that tight torso! Remember, these will improve your receive position in both the clean and snatch.
WOD:
EMOM for 18:
Min 1 – 10 Alternating Pistols
Min 2 – 45 Sec Handstand Hold
Min 3 – 3 Muscle Ups (Bar or Ring)
Want to see good, clean reps in each EMOM. There is plenty of time each round, so don’t sacrifice form for speed. And in each movement, a tight core will make things go MUCH better. If you come down on the HS hold before 45 seconds, get back up on the wall as quick as possible, but at the 45 sec mark, come off the wall.
Scaling Options:
Pistols -> Banded Pistols* -> Pistols to target
Video courtesy of Invictus Athletics
Handstand Hold -> Pike Push Up hold off box -> Plank
Mus -> 3 Pull ups/3 Ring dips per rep -> Banded Ring Muscle Up transitions* -> Jumping Bar Muscle Ups**
Video courtesy of Gymnastics WOD. Demo for Banded Ring Muscle Up Transitions. If you already have the strength to string multiple pull ups and ring dips together, but still can’t get a muscle up, work these.
Video courtesy of ZOAR Fitness. Demo of jumping bar muscle ups. Same principal applies here. If you are able to string multiple pull ups and dips together, but can’t get the bar MUs, work this to get the body used to get the movement patterns down.
