Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans, power clean from mid-shin, push press, push jerk
WOD:
Every 5 Min for 30 Min:
5 Wall Walks
10 Clean & Jerks (135/95)
20 Box Jump Overs (24”/20”)
Video courtesy of Skyline CrossFit.
Aim to finish the work in roughly 3-3:30 every round.
Scaling Options:
Wall Walks -> to 20” from wall -> 8 Alt Plank Shoulder taps per wall walk (ELITE: 25’ Handstand Walk)
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts
S/S/S:
Deficit Deadlift
5X5
Increase weight ea set
Video courtesy of Rogue Fitness.
Our pulling movement this cycle will be the Deficit Deadlift. The goal in these is an increase in range of motion, more strength in both our lift-off from the floor and lockout at the top
WOD:
AMRAP 15:
30 Am KB Swings (55/35)
15/12 Cal Ski Erg
10 Burpees
Video courtesy of Train FTW.
Hip extension and flexion is the name of the game today. We’ll need good extension on the KB swings, followed by good flexion on the Ski Erg, and then both in the burpees.
:30 Prayer Stretch on Box – See video below, courtesy of Functional Bodybuilding
Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans
WOD:
EMOM 5 Min:
10/8 Cal Row
-Rest 1:00-
EMOM 5 Min:
10 Hang Power Cleans (95/65)
-Rest 1:00-
EMOM 5 Min:
8 Barbell Front Rack Box Step Ups (95/65) (20″)
-Rest 1:00
EMOM 5 Min:
45 Double Unders
Videos courtesy of Train FTW and The Active Life, respectively.
The goal of all 4 of these 5-min EMOMs is consistent pace of the movements that allows you to finish in 45 seconds or less each minute. For the row, focus on good hard leg drive each stroke, for the Hang Power Cleans, good cycling, for the front rack step ups, steady pace, and for the dubs, good body position, constant breathing, and good timing.
Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch
S/S/S:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
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%
%s Based on 23Oct 1RM
Video courtesy of Lift Lab.
This cycle, we will focus on Power Positions for both Cleans and Snatches. So, for today, we start with 3-position Power Snatch. Start by grabbing the bar in Snatch Grip, then deadlift the bar all the way to hip lockout. From here, go to the hang position (above the knee) perform a Power Snatch from here, recover (hold onto the bar), then take the bar to the low hang (right below the knee), perform a Power Snatch from here, recover, then take the bar to the ground (still holding onto the bar) and perform a final Power Snatch from here. By going in this order, we get in the habit early of using that violent hip extension to move the bar.
WOD:
3 Rounds For Time:
6 Strict Pull Ups
6 Kipping Pull Ups
6 Burpee to Kipping Pull Ups
Rest 1:00 min between rounds
Video courtesy of OPEX Fitness. Demo of Burpee to Kipping Pull Ups.
Today is all about building our pull up power! We go from basic strength in the strict pull up, to proper body control in the kipping pull up, and then adding a dynamic element in the burpee to kipping pull up. Try to really get the hips involved in the kipping pull ups to save your grip and arm strength.
Scaling Options:
Strict Pull Ups -> Ring Rows
Kipping Pull Ups -> Jumping Pull Ups
Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Up (inside reach)
In honor of Dia de Los Muertos, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living. This WOD is designed for fighter, Robert Guerrero. In the vein of Fight Gone Bad, made to mimic a 6-round fight. Point of the WOD, push hard at EVERY station.
Scaling Options:
Double Unders – NO SCALE. You read that right, no DU scale. If you do not have DUs, then this will give you six 1-minute practice sessions. I bet you you’ll get your first DU today!
Cool Down:
Calf Stretch – 2 Min per leg
Scorpion Pose hold (feel stretch in chest) – 1 Min per side
Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid shin
WOD:
“Team Frankenstein”
With a Partner, For Time:
20 Bench Presses (205/125)
20 Power Cleans (205/125)
100-meter Run
16 Bench Presses (205/125)
16 Power Cleans (205/125)
100-meter Run
12 Bench Presses (205/125)
12 Power Cleans (205/125)
100-meter Run
8 Bench Presses (205/125)
8 Power Cleans (205/125)
100-meter Run
4 Bench Presses (205/125)
4 Power Cleans (205/125)
100-meter Run
Barbell movements – split in half
Running – done together
Video courtesy of CrossFit HQ.
This workout was designed by former CrossFit Games athlete, Josh Bridges, as part of the in-house 2021 Monster Mash Halloween Competition by Wild Horizon CrossFit (Fort Collins, CO, USA). Today, we are making it a team WOD so you have a built-in spotter for the Bench Press. Since each partner is in charge of half the reps, would suggest in the higher rep portions, maybe switch out every 4 reps or so.
Scaling Options:
Bar weight -> 185/135 -> 75% of Bench Press and Power Clean
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
EMOM 35:
Min 1 – Max Cal Echo Bike
Min 2 – Max Reps Overhead Squats (75/55)
Min 3 – Max Cal Ski Erg
Min 4 – Max Reps V-Ups
Min 5 – Rest
Score = Cals + Reps
Video courtesy of CrossFit HQ.
Little bit of a grind EMOM for our transition week. Make a mental note that right around the :45 mark on each minute, start moving on to the next movement (except during V-Ups, since you are going into a minute of rest).
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row
S/S/S:
Take 5 Min to set max unbroken Handstand Hold
Video courtesy of Breazeal Gymnastics.
Looking to get a little extra practice on being inverted today. In the 5 minutes, feel free to take multiple attempts at an unbroken Handstand Hold. Would suggest probably the third, maybe forth try would be the final attempt.
WOD:
5 Rounds:
15 Box Jumps (24″/20″)
12 Pull Ups
9 Handstand Push Ups
rest 1:1 between sets
Score = total work time
Video courtesy of Train FTW.
With a 1 :1 work/rest ratio, that means if the first round takes me 2:45, I rest an additional 2 minute, 45 seconds, then ick off round 2. Wherever I finish round 2,I do the quick math to figure how long it took and then figure when my next round starts.
Scaling Options:
Box height -> 20/16 -> as needed
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> high kneel DB Press
Just want to take the first 12 minutes to dial in the rowing technique, making sure your body is fully engaged.
WOD:
For Time:
5K Row
Compare to 6Sep2024
Video courtesy of CrossFit HQ.
Transition week kicks off with our final re-test of the previous cycle, our 5K Row. Let’s see if the drills we have worked make an improvement for you. If not, still have fun with the row!
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5X5
Increase weight ea set
Compare to 22Aug 2024
Video courtesy of Starting Strength.
Re-test week finishes off with our re-test of 5X5 on Deadlifts. Again, if you hit the Deads every time we had them this cycle, there is a very good chance you can go heavier each set compared to what you used on 22Aug. Finish Strong!
WOD:
AMRAP 10:
3-6-9-12…etc
Toe2Bar
*After each set, complete 20 Double unders
Video courtesy of CrossFit HQ.
Pay attention to your grip as this WOD goes along. Once you get into the sets of 12 and higher, maybe take strategic breaks to allow your grip to recover so you never hit a point of failure.
Joint Strike CrossFit 