10 reps of 1¼ Air Squats – see video below, courtesy of Functional Bodybuilding
10 Box Step Ups
5 Pike Push Ups off box
10 Scap Pull Ups
5 Kipping Knee Raise
5 Strict Toe2Bar
WOD:
4 Rounds:
10 Handstand Push Ups
20 Toe2Bar
30 Box Jumps (24”/20”)
40 Air Squats
500M Run
Video courtesy of OPEX Athletics.
Some good ol’ grunt work today. Manageable reps per movement, just have to keep moving. To save your Achillies Tendon, highly suggest you step down on the box jumps rather than hop down.
Scaling Options:
HSPUs -> Pike Push-ups off box -> Pike push-ups off floor -> high kneel DB press (ELITE: Deficit HSPUs)
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
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats
S/S/S:
2-Sec Pause Back Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squat version this cycle will be our 2-second Pause Back Squat. Make sure you keep tension during the hold at the bottom. The goal of this is your overall Back Squat form will improve.
WOD:
For Time:
50 Wall Balls (20/14)
40/32 Cal Bike
30 Pull Ups
Time Cap: 13 Min
Video courtesy of MisFit Athletics.
We’ll be hitting a mini-chipper today. Since you only have to go through the Wall Balls once, do you try to go unbroken? Bold choice, but don’t forget, you’ll be going right into a big bike piece right after!
Scaling Options:
MB weight -> 14/10 -> as needed
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Barbell warmup – With an empty barbell and hands 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, Power Clean from mid-shin
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
0:00-03:00 – 2 sets @60%
03:00-6:00 – 2 sets @65%
6:00-9:00 – 1 sets @70%
%s Based on 29May 1RM
Video courtesy of Collin Meeves. Our Clean Complex this cycle will consist of a Clean Pull, followed by a Power Clean, and ending with a Low Hang Squat Clean. The points to focus on: in the Clean Pull, make the first and second pull smooth and straight up and down. In the Power Clean, get used to the hips driving hard to get that bar moving. With the low hang, work on moving the knees out of the way as the bar goes down to the low hang position and when the bar comes back up.
WOD:
3 Rounds:
40 Double Unders
350M Row
300M Run
Time Cap: 12 Min
Video courtesy of Park City CrossFit. The row and run should take roughly a minute and a half each, so your make or break it will be your dubs. Remember, smooth is fast. Don’t sprint through the reps, but stay steady to go as close to unbroken as possible.
So, if you are a gymnastics ninja and you want to push the limits, go full send per round. But, if pull ups and Toe2bars are still a work in progress, use each 45 second segment as good practice on form. I would rather see you get a lower number with good form than let form go south just for a higher number.
Scaling Options:
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
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
Video courtesy of Starting Strength.
This cycle, we go back to basics on our pulling choice. Good ol’ Deadlifts!!! One of the foundations of a good strength program! Keep the back as flat as possible, keep tension in your core prior to each lift. The goal of the 5X5 is to start at a weight where the 5th rep of the set is a bit on the uncomfortably comfortable side of things. Then, aim to increase weight each set!
WOD:
28-21-18-15-12-9:
KB Sumo Deadlift High Pulls (70/55)
KB Goblet Squat (70/55)
Cal Row
Time Cap – 16 Min
Video courtesy of Train FTW.
Have a game-plan for tackling the higher-rep sets at the start of this WOD. Sure, you’ll be fresh enough to knock out the first set unbroken, but if that leads to too much fatigue and you slowing to a crawl pace by around the round of 15, you’ve done yourself no favors. Rather, in the set of 28 for the SDHPs and Goblet Squats, either break at the 14 rep mark on both or at the 7 rep mark with very fast recovery time. Stay steady on the row throughout. Keep this game-plan until about the round of 12, and you’ll likely finish faster than you thought you would.
If you do the quick math, the goal should be 6 minutes or less per round to stay under the time cap. Try conserving your arms and shoulders in the rope climb and you’ll need them in the wall balls to follow.
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:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
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 7Aug 1RM
Video courtesy of Diablo CrossFit.
Our Snatch Complex this cycle will have us work a Low Hang Snatch in the mix. The point of hang versions is to learn to hold tension throughout the Snatch liftoff. The Low hang Snatch will also help drill pushing the knees out of the way. That comes in handy as you improve coming off the ground and can keep the bar close to the body.
WOD:
Every 3:30 for 4 Rounds:
25 Double Unders
5 Wall Walks
10 Hand Release Push ups
5 Wall Walks
25 Double Unders
Score ea round separately
Goal – 2:15/2:45 per round
Time Cap per round – 3:00
Video courtesy of MisFit Athletics.
Finishing the work in the given time per round is manageable. The longest piece is likely the Wall Walks. Keep the body as rigid as you can to get through these.
Scaling Options:
Dubs -> 50 Single Unders
Wall Walks -> to 20” from wall -> 8 Plank Shoulder Taps per 1 Wall Walk
Hand Rel -> Push ups off box (ELITE: wall-facing HSPUs)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
Every 2 Min for 12 Min:
3 Front Squat + 3 Thrusters
Increase weight by feel.
Bar is coming out of the rack for the sets.
The goal of these sets is to prep the body for good body position with a load in the front rack. You can increase weight or stay the same through the sets
Rest 4 Min before WOD.
WOD:
18 Min AMRAP:
16 Med Ball Sit Ups (20/14)
12 Dual DB Hang Squat Clean (50/35)
8 Dual DB Box Step Overs @ 20″ (50/35)
Videos courtesy of Boulder Athletics and CrossFit HQ, respectively.
Best bet is to go as close to unbroken per movement as possible. For the DB Hang Squat Clean, find that steady cadence and stick with it for all reps. The DBs can either go between the legs or outside the legs.
We finish our transition week with a final call back to past Games WODs. Today’s is a spin on a 2023 Age Division Games WOD. Enduring this one is going to take some grit to get through it!
Joint Strike CrossFit 