Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
WOD:
5 Rounds:
500/450M Row
50 Double Unders
-rest 1:1 between sets-
Goal 2:30-3:00 per round
Time cap per round – 4 Min
Time Cap for whole WOD – 36 Min
Video courtesy of RX Smart Gear Australia.
The goal is to keep a steady enough pace to finish the row roughly at the 2 Min mark, but not be so gassed that you can’t go right into the rope work. And on the dubs, be steady rather than fast. The 1:1 work/rest ratio should allow you to be fresh each round.
Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom
S/S/S:
Front Squat
5X3
Increase weight ea set
Video courtesy of CrossFit HQ.
Front Squats now go to 5X3 this week, so get heavier per round than you did on the 3X5 week.
WOD:
Every 4 Min for 16 Min, complete:
10 Box Jump Overs (24″/20″)
12 Lateral Burpee over Line
14 Pull Ups
:30 Handstand Hold
Score = total working time
Video courtesy of Confident and Fit.
For the Lateral Burpee over line, as the name implies (lateral), you’re side-hopping over a line on the floor. Just high enough for air to pass under the feet.
Scaling Options:
Box height -> 20/16 -> as needed (ELITE:30/24)
Pull-ups -> Banded Strict Pull-ups -> Buddha Pull-ups, Ring Rows
Offset OH farmer walk 60’ (switch arms at 30’) – see video below.
200M jog
WOD:
6 Rounds:
400M Run
200′ Offset Overhead Farmer Carry* (35/25)
10 Renegade Rows (35/25)
Time Cap: 35 Min
*Offset Farmer Walk (one DB locked out overhead, other in farmer hold) switch position every 50’
Videos courtesy of Malcolm Mel Godowski and Pure Gym, respectively. Demos for the Offset Overhead Farmer Walk and Renegade Rows.
For the Offset Overhead Farmer Carry, one DB will be locked out overhead, and one will be in the farmer carry/suitcase position. Every 50’, switch arm positions until you finish the 200’. For the Renegade Row, stay in the top of a plank on top of the DBs and row one arm at a time.
Barbell warmup – With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, power clean from mid shin. Then perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts
S/S/S:
Deficit Deadlift
5X3
Increase weight ea set
Video courtesy of Rogue Fitness.
Third time hitting our Deficit Deadlifts this cycle. Working sets are back up to 5, but resp drop to 3 so aim to go heavier per set than you did on the 3X5 week.
WOD:
For Time*:
30 Wall Balls (20/14)
30/24 Cal Row
30 Push-ups
30 Power Cleans (115/80)
30 Box Jumps (24″/20″)
*Every Minute, including at 3,2,1…go, Perform 3 Up-downs (No push up, no jump burpees)
-16 Minute Cap-
Video courtesy of CrossFit Kirrawee.
Aim to push right up to about the:55 mark per minute before taking a breath or two before hitting the 3 Up/Downs (no push-up, no jump burpees).
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
AMRAP 25:
20 Toe2Bar
25/20 Cal Echo Bike
50 Walking Lunges
75 Double Unders
Video courtesy of WOD Prep.
Smooth and steady should be the mindset for this 25 Min AMRAP. For the Toe2Bars, take strategic breaks to preserve your grip. Aim to keep the cadence on the Echo Bike around 50-60. Just have your back knee kiss the ground during the walking lunges, and keep good rhythm instead of a sprint pace on the dubs.
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…
0:00-5:00, do 3 sets @65%
5:00-10:00, do 2 sets @70%
10:00-15:00 do 2 set @75%
%s Based on 23Oct 1RM
Video courtesy of Lift Lab.
Third time hitting our 3-position Power Snatch complex this cycle. %s stay the same, but reps go up, so each set will be given 5 minutes to complete.
WOD:
With a Running Clock:
0:00-10:00 – Build to a heavy 3-Rep Overhead Squat
10:00-15:00 – Rest
Then,…
3 Rounds For Quality:
5 Snatch Balance
3 Behind the Neck (Snatch Grip) Push Press
Bar weight = 50% of heavy 3-rep OHS
Videos courtesy of Catalyst Athletics.
Looking to get a lot of overhead work in today to compliment our Snatch work. The goal in this one is to use the 10 min clock wisely to work up to a heavy 3-rep for today (notice I did not say make a new 3RM, but if it happens, cool!). Once you are there, and at the end of the 10 min, take 5 minutes to recover, during which you will strip down the weight on the bar to 50% of the heavy 3-rep you hit (keep bars in the rig). The next piece is not for time, it is for quality. Don’t rush through the reps, rather, look to make each rep perfect.
Scaling Options:
Snatch Balance -> to Power Snatch catch position, or lower weight to 30%
Pic courtesy of Facebook. Hope everyone had a great Thanksgiving. While the Combat PT Tent is closed in observation of the AETC Family Day, here’s a little WOD you can do at home to burn off all those extra cals!
WOD:
Deck of Cards (cardio and gymnastic-centric)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
10 Samson Lunges – see video below, courtesy of Infinit Fitness, NZ
Rig warmup – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows, Knee2Elbows or Kipping knee raise
Pic courtesy of X.com
WOD:
“Thanksgiving Sampler Platter”
For Time (45 Min time cap)
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (55/35)
30 Double Unders
Then, 3 Rounds of:
15 Box Jumps (24″/20″)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14)
30 Sit-Ups
Then:
50 Burpees
Today’s WOD comes courtesy of CrossFit DTR. This will help make sure your body is ready for all the good food tomorrow!! Find a good pace for each section, and try to limit your rest to transition from one piece to the next
Scaling Options:
Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows
Push Ups -> off bench
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight
S/S/S:
Strict Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ.
Second time hitting our Strict Press this cycle. With the working sets dropping to 3, aim to go heavier per round than you did on the 5X5 week. Goal = last set of 5 is heavier than the last set of 5 from the 5X5 week.
WOD:
EMOM 15:
Min 1: :30 Handstand Hold on wall
Min 2: 100′ Sandbag shoulder carry (100/70) or Dual DB Front Rack Carry (50/35)
Min 3: 15 Handstand Push Ups
Videos courtesy of Triangle CrossFit and Upside Strength, respectively. Demos of either the sandbag shoulder carry or dual DB front rack carry.
Core and shoulders are the focus of today’s EMOM. In both movements where we are getting upside down, keep the core fully engaged and shoulders pressing. In the sandbag or Dual DB front rack carry, same thing on the core, keep it tight to prevent a forward lean.
Scaling Options:
HS Hold -> Pike Hold off box -> Plank (ELITE: Free-standing HS Hold)
Sandbag -> as needed
DB weight -> 35/25 -> as needed
HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor
Joint Strike CrossFit 