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.
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
WOD:
Every 5:00 for 5 Sets:
400M Run
12 Tall Box Jumps (30″/24″)
Max Pull Ups in Remaining Time
*No rest between sets. Begin the next set exactly every 5:00
Score = Total Pull Ups
Video courtesy of MisFit Athletics.
Make sure the Box Jumps you do today are higher than what you would normally hit in a workout. These are not meant to be something you fly through super quick. Should take a good couple of seconds per rep to set up and execute.
Scaling Options:
Run -> 20/15 Cal Bike
Box height -> 24/20 -> as needed
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Snatch 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, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
C&J w/u (Do this after going for Snatch 1RM, but before starting C&J) – Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
WOD:
20 Min to establish a 1RM Snatch
then…
20 Min to establish a 1RM Clean & Jerk
Compare to 07 Aug 2024
Re-test week continues as we see if our recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!! Looking for some inspiration? Check this out! (video courtesy of the Olympics YouTube channel)
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Score = total successful rounds
Video courtesy of CrossFit HQ.
Go into this one thinking of keeping a constant load on your cardio the whole 20 minutes. That means, do not sprint the row or burpees, but keep an even pace where each minute is done right around the :50 mark. Just enough time to get the next minute started.
WOD 2:
3 SETS (for quality):
10 Slow Pike-Ups on Rower
10 Push-ups (3-sec negative)
-Rest as needed between sets-
Video courtesy of Marcus Filly. Quick demo of the Pike Up on Rower. If this is too difficult, bend the knees.
This second WOD is more of a finisher for the day, so no time cap on it, rather do the movements for quality.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Then…
2X:
200m jog w/Med Ball
10 Spider-man lunge w/twist
10 Air Squats w/med ball
10 KB Deadlifts
5 Russian Swings
Then…
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
Compare to 28Aug2024
Video courtesy of Catalyst Athletics.
Re-test kicks off with our 5X5 On Paused Back Squats. If you hit every session this cycle of Paused Back Squats, then you should have no problem going heavier per set than you did on 28Aug. Get after it!
WOD:
21-15-9:
Overhead Squat (95/65)
Am KB Swings (55/35)
Wall Balls (20/14)
Goal, go unbroken per movement (at most break once in a set)
Time Cap – 15 Min
Video courtesy of CrossFit HQ.
So, the intended stimulus of this WOD is that every piece is done unbroken or as close to unbroken as possible. This means, I start with 21 unbroken OHS, put the bar down, take a breath or two, pick up the KB and do 21 unbroken KB Swings, take a breath or two as I walk to my wall Ball, once ready, pick up the ball and go 21 unbroken Wall Balls. Rinse and repeat for the sets of 15 and 9.
10 Rounds of EXACTLY 100M row – perform 1 burpee for every meter over or under 100M ea round
Video courtesy of Train FTW.
WOD:
35 Min AMRAP:
2K Row (slightly higher than 5K pace)
10 Cal Bike
Video courtesy of CrossFit HQ.
Just so you know, the plan is to re-test our 5K on 28Oct, so a little more work on rowing today. As stated above, keep your pace slightly higher than when you did the 5K on 6Sep.
On Rig – Perform 5 resp of : Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise
S/S/S:
EMOM 12:
Min 1 – 10 Slow Iron Crosses
Min 2 – 10 Cobra to Down Dog
Min 3 – Forearm roll out (:20 per side)
Video courtesy of Online Strength Coaching.
Spoiler Alert – today’s WOD will tax your grip, core, and posterior chain. So, take the first 12 Minutes for a little extra mobility.
WOD:
“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10 Toe2Bar
10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155)
Video courtesy of CompTrain.
“Joker” was designed as a “masters benchmark WOD” by CompTrain’s coach Ben Bergeron. The workout, “a mid-line and forearm trickster. With ladders climbing in the opposite direction,” was first posted on Dec 9, 2018. The video features elite masters athlete (60+ division) Dave Hippensteel, who completed the workout in 5:44. “The challenge is going unbroken between sets.”
Loads – 135/75 (so, three 45# plates for guys, or three 25# plates for ladies)
Video courtesy of Breaking Muscle.Goal today should be pretty close to a 1:1 work/rest ratio (aim to finish all work in a round within 2 min). Steady on the dubs, good, smooth HSPUs, and then keep the hips low, arms locked out on the sled push.
Scaling Options:
Dubs -> 100 Single Unders
HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> high kneel DB Press
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
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:
Every 2:00 for 10:00:
-Snatch Lift-off to bottom of Knee
-Snatch Pull
-Squat Snatch
Use moderate loads – no higher than 60% of Snatch 1RM
Video courtesy of Coastal Fitness. Our first piece will work some segmented pieces of the snatch, getting us comfortable keeping tension in the first pull of the snatch, then part 2 will continue to the triple extension of the pull, and then we’ll finish it with a full squat snatch.
WOD:
10 Rounds for Heaviest Load:
100M Run
1 Front Squat
Start at 60% of 1RM and build to Heavy for the day
Score = Heaviest load
Video courtesy of Catalyst Athletics.
There is no time cap on today’s WOD, so don’t think you have to go all out on the run. The run is more to keep the blood flowing between Front Squats. Aim to make each Front Squat perfect in form. Increase the weight by feel.
Scaling Options:
Run -> 125M Row
Front Squat -> if injury prevents you from doing Front Squats, go Back Squats
Joint Strike CrossFit 