While today brings back one of our favorite movements, the Devil’s Press, I think the LIMFAC on today will be your Toes2Bar. For that, I give you two words to remember. “Manageable Chunks”. IF your grip starts to give out, drop off the bar, and shake out the arms, then jump back up. Hitting failure in T2Bs will make recovery take longer. Jump off before you get that point to give a quick recovery.
Pull up warm up: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 5 pull ups, 3 burpee to kipping pull up**
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean
Video courtesy of Invictus Fitness. Demo for the cobra to Hip Snap. I wonder what movement the WOD will have today….
Video courtesy of Train FTW. Demo for the Burpee to Kipping Pull up
S/S/S:
Every 2 Min for 14 Min:
2 Hang Power Cleans
Increase weight ea set
Video courtesy of CrossFit HQ. Today we’ll take the first part of class to work some hang power cleans. You’ll get two reps every set, with the goal of climbing in weight each set for a total of 7 sets. Focus on a violent hip extension to get the bar to move FAST, and then a good catch position, with elbows high.
WOD:
3 Rounds:
35 KB Swings (53/35)
25 Ab Mat Sit Ups
15 Burpee Kipping Pull Ups
18 Min Time Cap
Some grip killing work with core work tossed between. Keep a fast pace throughout! As shown in the warmup, with the burpee to kipping pull up, once your hands are on the bar, go into a kip. Otherwise, you are hitting the scaled version, and doing a jumping pull up.
Scaling Options:
KB weight -> 35/25 -> as needed
Ab Mat Sit Up -> Feet Anchored
Burpee Kipping Pull Ups -> Burpee to Jumping Pull Up
Video courtesy of State of Fitness. Demo of the Burpee to Jumping Pull Up
Cool Down:
Barbell Forearm roll out – 1 Min per side
Video courtesy of 3rd Element Fitness
Cobra Pose – 2X 1 Min (take 20 sec breaks between minutes)
If doing SDHP, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull
S/S/S:
Sumo Deadlift
5, 3, 2, 1, 1
Increase weight ea set
Video courtesy of Rogue Fitness. Our fourth time hitting our Pulling movement for this cycle will be the Sumo Deadlift. Today, looking for two good heavy singles. If you hit a new 1RM, cool, but looking more for perfect form with a heavy weight.
WOD:
EMOM for 4 Min:
12/9 Cal Row
EMOM for 4 Min:
10 Alt DB Snatch (50/35)
EMOM for 4 Min:
12/9 Cal Row
EMOM for 4 Min:
10 DB Floor Press (50/35)
Score = Successful Rounds
*No breaks between EMOMs
If no rower – Sumo Deadlift High Pull (95/65) 1 rep per Calorie
So, no breaks between EMOMs, so when you finish the 4th round of the rowing, the next minute, you go right into the 1st round of DB Snatch. Then after the 4th round of DB Snatch, the next min starts the third EMOM (rowing again), and after the 4th round of that EMOM, the next minute will start the first round of the final EMOM (Floor Press).
Video courtesy of The Power Athlete. Second week hitting Dumbbell Floor Press. Remember, do NOT slam the elbows into the ground. No one wants a broken arm.
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.
Scaling Options:
DB weight -> 35/25 -> as needed
If doing SDHP -> 75/55 -> as needed
Cool Down:
Iron Cross Hold – 1 Min per side
Scorpion Hold – 1 Min per side (feel stretch in pec)
Video courtesy of Invictus Fitness. For the Cobra to Hip Snap, watch this video. Why is this so important? The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders. Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster
WOD:
For Time:
800M Run
Directly Into…
3 Rounds:
21 Russian KB Swings (70/53)
15 Lateral Burpee Over KB
9 KB Goblet Squats (70/53)
Directly Into…
800M Run
Video courtesy of CrossFit HQ. Some pointers on the Russian Swings. Really focus on hinging at the hip, and then using the hip to move the weight. The arms are just along for the ride.
Video courtesy of Jennie Lachapelle. Demo of the Burpee over KB. JUMP over the KB handle on these.
Toe-2-bar w/u: If doing Toe2Bar, perform 5 reps of each movement on a pull up bar: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Strict Toe2Bar, Kipping Toe2Bar. If doing laying Toe2Bar or V-Ups, practice the move
Burgener Warmup: Videos courtesy of the CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener W/U. Perform 3 reps at each position
S/S/S:
3-Postion Snatch (Floor, Below the Knee, above the knee)
3@75%
2@80%
2@85%
Sets start every 4 min
%s Based off 11Mar2020 1RM
Video courtesy of Catalyst Athletics. Our fourth time hitting out Snatch complex for this cycle. Again, we’ll be taking off from the floor, below the knee, and above the knee. The goal is to hold onto the bar through the entire complex before letting go. USE the hook grip! The %s go up from last time, but reps go down, so the time per round stays at 4 Min. I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS
WOD:
AMRAP 15:
30 Double Unders
15 Handstand Push Ups
30 Double Unders
15 Toes to Bar
In this WOD, the DUs should be as close to unbroken as possible, and should feel more like a recovery piece. Attach the T2B and HSPU parts, but try not to hit failure on either. If you feel fatigue, drop off the wall or bar, shake out the arms and get back at it!
Scaling Options:
DUs -> 30 Penguin Hops -> 75 Single Unders -> 75 Bunny Hops
HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups
Barbell Warmup: With and empty bar, and in clean grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean (start above knee), Push Press
S/S/S:
12 Min to work up to a
Heavy Hang Squat Clean
Video courtesy of Rogue Fitness. Current Titan Games champ, Matt Chan demonstrating the Hang Squat Clean. Today, just getting used to that violent hip extension needed to get the bar high enough for you to drop under it and catch it at the bottom of a Front Squat. We are re-doing our Clean & Jerk 1RMs next week, so best to keep the body used to feeling that heavy weight. Am I looking for you to hit a new 1RM? Not really, but I do want you to push for some that feels very heavy!
WOD:
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
Time Cap: 15 Min
With the weight being lighter, the ultimate goal would be to do each section unbroken. If that isn’t in the cards for you, then shoot to break up into chunks of 10 reps. Try to stick with that throughout, but if fatigue kicks in, drop to manageable chunks, but don’t rest too long!
Scaling Options:
Bar weight -> 75/55 -> As needed
Cool Down:
Barbell forearm roll out – 1 Min per side
Video courtesy of 3rd Element Fitness
Overhead Stretch on wall – 2 Min
Video courtesy of Strength and Sport Physical Therapy
Video courtesy of CrossFit HQ. Our fourth time hitting Strict Press this cycle. This week, the reps drop per set, with the last two sets being 1 rep each. The goal is to heavier than you have through the whole cycle. If you hit a new 1RM, awesome! If not, aim to go as heavy as you safely can. Don’t forget, your legs MUST stay locked out through the movement (squeeze the butt to prevent knees from bending). And make sure you finish with your head through the “window” (formed by your arms).
WOD:
4 Rounds of:
3 Min to complete
– 200M Run
– Max Reps Double Unders
1 Min Rest
Today will be a great time to get your Double Unders on point! And yes, the below scaling option reads correct. No scale for the Double unders. If you have never hit a double under, today you will try, and try, and try. This is the best time to get this skill down! Also, during the minute break, stretch out the calves.
Barbell Warmup: With an empty bar, in Snatch grip, and perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, Power Snatch from mid shin
Pull Up warmup on rig: On rig, perform 5 reps of: Scall Pull ups, Kip Swings, Strict Pull Ups, Kipping Pull ups. If doing Buddha Pull ups of ring rows in the WOD, practice those. If doing Table rows, set up table row area.
S/S/S:
12 Min practice:
Muscle Up work or Pull Up work
Video courtesy of CrossFit HQ and Rogue Fitness, respectively. I know it’s been a while since we have done any committed work on muscle ups, but it is something to add into your training for sure! If you are not at the muscle up level, work on your pull up strength or technique during this time. If you are at the muscle up level, try a few of these tips and tricks.
WOD:
AMRAP 18:
30 Power Snatch (95/65)
15 Pull-ups
30 Am. KB Swings (53/35)
15 Pull-ups
High volume on reps with a lighter weight in the lifting pieces of today’s WOD, so look for smooth, fluid reps. Don’t let the light weight make you start muscling the bar or KB up. Use technique to save the arms/shoulders for the pull ups.
Scaling Options:
Bar weight -> 75/55 -> as needed
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Row
Joint Strike CrossFit 