Make sure your shoulders are good and warm prior to starting this one. They will get taxed! Remember, it is a 25 Min AMRAP, so sprinting out od the gates will do you no good. Find a pace you can maintain throughout the 25 min.
Scaling Options:
Pull Ups -> Buddha Pull Ups -> Ring Rows
Video courtesy of NotKrisRoe. Quick demo of the Buddha Pull Ups. Best set up is setting the rings so they are right at the top of your reach when you are sitting cross-legged on the floor. Why do we prefer this scale? Better strength building for the muscles needed for pull ups, and these are closer to the movement pattern of a pull up, so it gets the body used to what range of motion it will go to with a pull up.
Our clean variation this cycle will be the High Hang Clean. I prefer you do the squat clean version, but if technique or flexibility are limiting you, you can land in the power position, and then complete a front squat.
Setup and Execution – Deadlift the bar up to a full standing position. Keep the torso upright, core tight. Keep the chest over the bar. In a controlled motion, dip to the power position, then push through the feet to VIOLENTLY extend the hips (keeping the bar close to your body), and then pull yourself under the bar to catch it at the bottom of a Front Squat
WOD:
For Time:
10 Power Cleans (135/95)
50 Air Squats
10 Front Squats (135/95)
50 Air Squats
10 Push Jerks (135/95)
50 Air Squats
10 Clusters (135/95)
Video courtesy of Rogue Fitness. Quick demo on the Cluster (Squat Clean Thruster).
You have a lot of squatting in this WOD, so make sure your form stays on point throughout. The last thing you want is to get sloppy with form as you fatigue. Even if it means slowing the pace a small bit, do so to make sure each and every squat is perfect.
Our Snatch variation for this cycle will be the High Hang Snatch, or Dip Snatch
Execution: Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the snatch, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
Purpose: The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension. These lifters will typically reach the hips too far forward through the bar and not get enough upward force into the bar. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides).
WOD:
3 Min AMRAP – Rope Climbs
1 Min Rest
3 Min AMRAP – Handstand Push Ups
1 Min Rest
3 Min AMRAP – Ab Mat Sit Ups
1 Min Rest
3 Min AMRAP – Toe2Bar
Score = Total reps
4 Mini WODs all rolled into one!!! With the worked-in rest, put an all-out effort into each 3 Min AMRAP.
Quick tips on rope climbs (video courtesy of WOD Prep)
Scaling Options:
Rope climbs -> Rope walks
Video courtesy of CrossFit HQ. Demo of Rope Walks
HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor
Video courtesy of Norcal CrossFit. Pike PushUp demo
Video courtesy of CrossFit HQ. Our pressing movement for this cycle will be the Push Jerk. Our goal this cycle is to not only get stronger in this movement, but to be more comfortable while under a load, making the Clean & Jerk more successful. A secondary focus this cycle will be the controlled dip (you’ll see that here as well as in our high hang Snatch and Clean variations this cycle). Learn how to not just drop suddenly into the dip, rather drop down in control like a coiled-up spring, and then as you VIOLENTLY extend upwards, you’ll get more power out of the hips, therefore moving more weight. Once you extend and PUNCH with the arms, drop yourself under the bar FAST! Make sure these are push jerks, not push presses.
WOD:
AMRAP 13:
3 Calorie Ski Erg, 3 Kettlebell Swings (53/35)
6 Calorie Ski Erg, 6 Kettlebell Swings (53/35)
9 Calorie Ski Erg, 9 Kettlebell Swings (53/35)
…
Continue to add (3) Repetitions Per Round
*KB Swings will be American Style
Suggest shaking out the arms for a quick second when you move from the Ski Erg over to the KB Swings.
Video courtesy of CrossFit FBC. Quick demo on the Burpee to Kipping Pull Up. Prior to the WOD, spend a good 7-10 minutes practicing the version of burpee pull ups you plan to do. Best option is to drop down for the burpee right below the pull up bar. That way, as you stand, you can jump straight up and grab the pull up bar.
Scaling Options:
Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up* -> Burpee + ring row (do all burpees in a set then do all ring rows)
Video courtesy of Trinity-Fitness.org Quick demo of the Burpee to Jumping Pull Up
pic courtesy of CrossFit Corydon. Helps put things in perspective when it comes to effort.
S/S/S:
Back Rack Reverse Lunge
5X5
Increase weight ea set
Video courtesy of Train FTW. Our Squatting movement this cycle will be the Back-Rack Reverse Lunge. Take the barbell from the rack, take no more than a step back. From here, set the feet shoulder distance apart. Keeping the torso upright and without twisting the hips, take a step back with one leg. Once your foot makes contact, lunge down on that leg until the knee gently touches the floor. Once it touches, push through the opposite foot to come back to a standing position. Bring the back floor back to even with the front foot. Repeat on the other side. These are going to open up some areas of work we previously haven’t gotten on the legs and will help increase the flexibility in your legs for any squatting variations…also good booty gains from these! The goal of the 5X5 is to start with a weight where the last rep gets somewhat challenging. Then, increase the weight the next set. This continues for all 5 sets of 5. Let’s get after it!
WOD:
21-15-9:
KB Sumo Deadlift High Pulls (70/53)
Goblet Squats (70/53)
Immediately Into…
12-9-6:
DB Thrusters (50/35)
Devils Press (50/35)
Time Cap 12 min
Back-to-back couplets today! Your goal for this WOD should be a sub-12 minutes to complete the ENTIRE thing. You up for the challenge?
Video courtesy of WOD Star. Quick demo for Sumo Deadlift High Pulls
Don’t forget, CrossFit Unwavering will be holding their benefit WOD for fallen El Mirage K-9, Koki, this Saturday. It’s a partner WOD, but if you don’t want to work out, come in a show some love! And if you DO want to workout, but don’t have a partner, show up! They will get you a partner. The doors open at 0730, and the first heat starts at 0800.
S/S/S:
Bench Press
5X5
Increase weight ea set
Compare to 7 Nov
Video courtesy of Rogue Fitness. Re-test week concludes with our return to 5X5 for Bench Press. Remember, keep the shoulder blades and butt pinned to the bench the entire time! Drop the elbows straight down rather than flaring them out. Pair up so you have a spotter and move some weight!
WOD:
“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run
*Rest 3 Min between Rounds
Score = Total time (including rest time)
A Benchmark from CrossFit New England. Speed on both the row and the run are important, but since the row comes first, a good starting place for athletes is to row right around their 2k row pace per 500 meters. If they are comfortable running quickly under fatigue, aim to go a few seconds faster than that pace. Whenever we row in a workout, we have to take into account the difference a few seconds makes in the grand scheme of what other movements are included. For example, rowing at a 1:35 pace vs. a 1:40 pace per 500 only results in a 5 second difference, but is quite a bit more difficult in the effort it takes to complete. With the run to follow, we want to make sure we balance out these two movements. If going 5 seconds slower on the row means they can go 10 seconds faster on their run, they will have a better overall time. Both movements are meant to be fast each round, especially with the rest included, but finding this balance will results in the best possible scores for individuals.
Pic courtesy of Athletic Muscle. Get some practice partnering up prior to Saturday’s “Koki” benefit at CrossFit Unwavering!
WOD:
Partner WOD, (1 Partner working at a time)
30-20-10:
Cals on Ski Erg
Pull Ups
Immediately into…
21-15-9:
Cals Assault Bike
Burpee Box Jump Over (24/20)
Immediately into…
1 Mile Run (200M Intervals)
Time Cap = 45 Min
After 2 hard re-test days, today you get to share the load with a partner! Have a game plan going in, but be ready to adjust if fatigue sets in on your or your partner.
