Starting the week off with a bit of a grinder. Don’t be fooled into going super-fast in the first couple minutes of this one. Your goal is to keep moving steadily throughout the whole 30 minutes.
Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then 5 reps Push Press
S/S/S:
Push Press
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Push Press this cycle. With the working sets dropping to 3, take a little longer warming up to the first working set. The goal is to begin heavier than set 3 of the 5X5 week.
WOD:
4 Rounds for Cals:
1:00 Row for Cals
1:00 Rest
1:00 Ski Erg for Cals
1:00 Rest
Score = total cals
Video courtesy of Misfit Athletics.
You can push your pace a little more than normal on these 1-minute sections as you go right into a minute of rest. That said, actively work on getting your hear rate and breathing can under control during the rest.
Barbell warmup – With an empty barbell and in clean grip, perform 5 reps of: 5 Good mornings, Back Squats, Kang Squats, Elbow Rotations, Strict Press, Push Press, Push Jerks, Split Jerks, Front Squats
WOD:
“20.4”
For Time:
30 Box Jumps (24/20)
15 Clean & Jerks (95/65)
30 Box Jumps (24/20)
15 Clean & Jerks (135/85)
30 Box Jumps (24/20)
10 Clean & Jerks (185/115)
30 Alternating Pistols
10 Clean & Jerks (225/145)
30 Alternating Pistols
5 Clean & Jerks (275/175)
30 Alternating Pistols
5 Clean & Jerks (315/205)
Time Cap: 20 Minutes
Compare to 20191101
Video courtesy of the CrossFit Games.
Our trip down CrossFit Open WOD memory lane takes us to the 2020 Open. The WOD begins with a box jump/ascending weight clean & jerk couplet, then transitions to a alternating pistol/ascending weight clean & jerk couplet. Don’t try to sprint the first piece. Get through one piece at a time.
Scaling Options:
Bar weight -> male – 65/95/115/135/155/185, female – 35/55/75/95/115/135 -> as needed
Pistols -> Alternating med ball step ups (20/14), use same box height as box jumps
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows
Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, hang clean pull, deadlifts from mid-shin, clean pulls
S/S/S:
Clean Pull
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Clean Pulls this cycle. Like before, the focus here is going through the movement like you are going for a heavy clean all the way to the triple extension. You should be able to go pretty heavy on these compared to your Clean. Remember with the Clean Pull, finish with the jump/shrug, but do not pull the elbows up.
WOD:
For Time:
400M Run
21 Pull Ups
21 Goblet Squats (70/55)
400M Run
15 Pull Ups
15 Goblet Squats
400M Run
9 Pull Ups
9 Goblet Squats
Video courtesy of Train FTW.
Keep the KB close to the body during the goblet squats. This will help prevent the torso from leaning forward.
Scaling Options:
Run -> 500M Row
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup – With an empty barbell, complete 5 reps of: good mornings, back squats, Elbow rotations, Front Squats, Push Press, Thrusters
WOD:
AMRAP 25:
6 KB Thrusters (50/35)
12/10 Cal Echo Bike
24 Am KB Swings (55/35)
Video courtesy of ShapeFit.
Sure, we can routinely knock out barbell thrusters pretty well, but throwing in an alternate version like Kettlebell Thrusters will make you work even harder to maintain stability and adapt to moving two separate pieces.
10 Alt Superman’s – see video below, courtesy of SPARC Athens
-then-
10 PVC Pass thrus
10 PVC OHS
5 PVC Snatch Drops
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Leg Raise
Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch
S/S/S:
Hang Snatch
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 1 set @75%
%s Based on 8Jan 1RM
Video courtesy of Catalyst Athletics.
Second time hitting our Hang Snatch this cycle. Like last time, we want to really get an explosive hip extension from the hang so the bar gets up high enough for us to get under the bar as fast as possible. The goal is to land at the bottom of an overhead squat rather than catch high and ride the bar down.
WOD:
Accumulate 6:00 of a pull-up bar dead hang hold*
*Each time you drop from the bar, complete:
6 Wall Walks and 20 V-ups
Score = total time
Time Cap: 16 Min
Video courtesy of The Active Life.
Make sure you are on the rig somewhere you can see the clock (maybe have a running clock on your phone if the gym clock can’t be seen from the rig). Don’t let the shoulders stay fully relaxed as we don’t want to put the shoulder in a bad position. Look to keep the active/hollow body position. Think strategic breaks in this one so your grip does not fully go out.
Scaling Options:
Pull up hold -> Cut hold time to 4:00 -> foot elevated ring row hold
Wall walks -> 8 Alt plank shoulder taps per wall walk
By looking at the time for this WOD, know going in that trying to sprint any piece right off the bat will not benefit you. Find a pace you can maintain throughout the whole 35 min. Maybe turn up the gas around the last few minutes to get one or two more rounds in.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
-then-
3 Sets:
3 Burpees
5 Kip Swings
5 Back Squats (increase weight ea set)
S/S/S:
Back Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
We take it old-school for our Squat variation this cycle with some classic Back Squats. Keep the back nice and flat and get nice and heavy on these today!
WOD:
EMOM 16:
Odd Minute – 12/9 Cal Echo Bike
Even Minute – 8 Burpee to Kipping Pull Up
Videos courtesy of OPEX Fitness.
The goal here is finish the work in roughly 35-45 seconds each minute.
Scaling Options:
Burpee to Kipping Pull Up -> Burpee to Jumping Pull Up
Our trip down memory lane on the CrossFit Open continues with a repeat of 18.1. A 20 min AMRAP means you should for sure not come out of the gates super-fast. The goal should be to continually move for the whole 20 minutes.
Scaling Options:
Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups
Barbell warmup – With an empty bar, and in clean grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, front squat, high hang power clean, high hang squat clean, hang squat clean, push press, push jerk, split jerk
S/S/S:
Hang Squat Clean
On a running clock…
0:00-3:00, do 2 sets @60%
3:00-6:00, do 2 sets @65%
6:00-9:00 do 1 set @70%
Finish each set with 1 Push or Split Jerk
%s Based on 8Jan 1RM
Video courtesy of Catalyst Athletics.
Our Clean variation this cycle puts the focus on the Hang Squat Clean. With these, your primary goal is to use that fast/violent hip extension to your advantage to move the weight and then commit to a FAST drop under the bar to catch at the bottom of a Front Squat At the end of every set, perform 1 Push or Split Jerk. So, for set one, you would perform 2 Hang Squat Cleans and then 1 Push or Split Jerk.
WOD:
3 Rounds:
21 Snatch Grip Deadlifts (75/55)
5 Box Jumps (24″/20″)
15 Hang Power Snatch
5 Box Jump Overs
9 Overhead Squats
Time Cap: 15 Min
Video courtesy of Barbell Shrugged.
The movements in today’s WOD are meant to build on skill as they go along. Snatch DLs to Hang Power Snatch, to OH on the 21-15-9 pieces, and box jumps to box jump overs in the box pieces.
Joint Strike CrossFit 