10 Down Dog Toe Taps – See video below, courtesy of The Active Life
1:00 Row
10 Over & Backs
10 Huggers
WOD:
For Time:
1000M Row
200 Double Unders
60/45 Ski Erg
200 Double Unders
1000M Row
Time Cap: 35 Min
Video courtesy of Kristi Eramo O’Connell.
Today is all about maintaining an even pace on each movement. Don’t go slow on anything, but don’t let the hear rate get crazy-high as you’ll be doing each movement for a little while. This will especially hold true in the dubs. Find that rhythm!
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 10 reps of: Good mornings, Back Squats, Back Squats w/2 sec pause at bottom
S/S/S:
Back Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squat variation this cycle takes us back to basics with some good, heavy Back Squats!!! No better way in the world to build overall leg strength than with Back Squats. Get after these!
WOD:
10-15-20-15-10*:
Burpees
Toe2Bars
* Alternating Pistols after every set of Toe2Bars
15 Min Time Cap
Video courtesy of Carl Paoli.
Thinking about some good body control, not only in our Toe2Bars and Burpees, but especially in the Alternating Pistols! Balance is so important in just everyday movements, so look to really get good at these.
Work Handstand Holds, Free-standing handstands, Handstand Push Ups (kipping or strict), Handstand Walks, Wall Walks, Pike Walks, etc…
Work a weakness
Just want to spend some time getting comfortable being inverted. Wherever you are in your upside-down progression, take this time to get some time under tension. Here is a good little three video suggestion (courtesy of Carl Paoli)
WOD:
For Time:
800M Run
15 Wall Balls (20/14)
2:00 of Handstand Hold
400M Run
20 Wall Balls
1:30 of Handstand Hold
200M Run
25 Wall Balls
1:00 of Handstand Hold
Time Cap: 30 Min
With the handstand holds, they do not have to be unbroken. BUT, if you have to kick off the wall before the time is up, stop the count, and begin the count back up once you are back in a handstand.
Scaling Options:
Run -> 250M row for every 200M
Med ball weight -> 14/10 -> as needed
Handstand Hold -> Pike Handstand off a box hold -> Plank Hold
Barbell warmup – With an empty bar perform 5 reps of: Good mornings, elbow rotations, strict press behind the neck, strict press in front
S/S/S:
Push Press
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Pushing movement for this cycle will be the Push Press. Big focus today is when you dip, don’t let the knees move forward. They should track over the feet, allowing you to extend straight up. If the knees go out forward, you have a higher chance of extending forward, and the bar going out in front of you. Avoid that by just breaking the knees, pushing them out, then then squeeze your butt as you extend and press.
WOD:
AMRAP 15:
10 Deadlifts (185/135)
15 Box Jumps
25 Double Unders
Video courtesy of WOD Prep.
We’ve all heard the saying of “Slow is smooth. Smooth is fast”. That rings true today. Smooth reps, not super-fast reps will allow you to get more rounds in this WOD than you think you can hit.
Scaling Options:
Bar weight -> 155/110 -> as needed (ELITE: 225/165)
With us being roughly 10 weeks out from doing “Murph” on Memorial Day, we’re going to see some more volume included on the movements (pull ups, push-ups, air squats, and running) in that WOD. Today, with the reps being manageable in the minute time-frames, focus on good form and not just muscling through.
Scaling Options:
Strict Pull Ups -> Banded pull ups -> Buddha Pull Ups -> Ring Rows
Barbell Warmup – 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, squat clean from mid shin, press, push press, push jerk
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
With a running clock:
From 0:00-5:00, do 2@60%
From 5:00-10:00, do 2@65%
From 10:00-15:00, do 1@70%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Our new Strength Cycle begins with our new Clean and Jerk Complex. We will do a three-position Clean complex before finishing each set with one Jerk (preferably split). In the past, our three-position would start at the high hang, go to the hang, and finish on the floor. This time, we want our first clean to come from the floor, then, keep hold of the bar and do the second clean from the hang, and hit the last of three cleans at the high hang The point of doing them in this order is to force us to use more and more hip explosion as we go along. We will also build up some good grip strength.
WOD:
4 Rounds:
50′ Dual DB Front Rack walking Lunge
15 Dual DB Shoulder to OH
50′ Dual DB Farmer Carry Walking Lunge
15 Dual DB Deadlifts
DB Weight – 50/35
Time Cap: 20 Min
Videos courtesy of CrossFit HQ, and CrossFit Townsville, respectively.
Lots and lots of lunging today!!! Make your focus during these lunges to keep your core tight so you don’t bend forward. On the DB deadlifts, only one head of each DB needs to touch the floor.
What better way to finish up re-test week than with some good ol’ Bench Press?! Again, if you hit every Bench session this cycle, we should be able to go heavier on each set compared to what was used on 26Jan. Keep your form on point and push through these!!!
WOD:
AMRAP 14:
5 Cal Echo Bike
5 Cal Ski Erg
5 Cal Row
10 Cal Echo Bike
10 Cal Ski Erg
10 Cal Row
…etc, add 5 cals per movement every round
Score = Total Cals at the end
Video courtesy of Kristi Eramo O’Connell.
Quick transitions and a steady-yet-fast pace will make you the king or queen of the Cals today!
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 bar, perform 5 reps of: Good Mornings, RDLs, RDLS with pause at knee, deadlifts w/2 sec pause two inches above mid-shin
S/S/S:
Pause Deadlift
(2 sec pause 2 inch off ground)
5X5
Increase weight ea set
Compare to 24Jan2024
Video courtesy of Untamed Strength.
Next on our re-test schedule will be our Pause Deadlift 5X5. By continually putting our bodies under the tension of that 2-second hold, we should see us adapt and handle heavier loads. Your goal today is to go heavier per set than you did on 24Jan.
WOD:
For Time:
1000m Row Buy-In
Then,
3 Rounds:
200′ Dual KB Farmer Walk (70/55)
21 Pull-Ups
17 Min cap
Video courtesy of WODStar.
I guess you could call this one “The Grip Killer”. Lots of grip-intensive stuff on deck today! After the 1K row Buy-In, look to keep your core tight as you knock out the 200’ Farmer walk. On the Pull-Ups, with your grip already taxed, listen to your body and if the grip starts to go, hop off the bar and shake out the hands and arms until you are ready to go again. For the Farmer walk, how you set up the 200’ is up to you. If there is enough room to farmer walk 100’ straight, and then turn around and farmer walk back, cool. If needed, mark off a 25’ section and walk down and back a total of 4 times.
Scaling Options:
KB weight -> 55/35 -> as needed
Pull Up -> Banded Strict Pull Up -> Buddha Pull Ups -> Supine Ring Rows -> Ring Rows (ELITE: Chest2Bar Pull Ups)
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
Clean & Jerk warmup (Do this after going for Snatch 1RM, but before starting C&J) – 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 10Jan2024
Video courtesy of Weightlifting SAVAGE.
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!!!
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
The way this WOD will flow will look like this: Start with 20 American KB Swings, then perform 10 Burpees to a target 6” above your reach, then perform 19 American KB Swings, then perform 30 Double Unders, then 18 KB Swings, then 10 Burpee to target, then 17 KB Swings, then 30 dubs, etc.. Just remember, after finishing an even-number round of KB swings, do 10 burpee to target, and after an odd-number round of KB swings, do 30 Dubs. The WOD ends after you complete the round of 1 KB Swing and 30 Dubs. All that said, to get through this as fast as possible, keep good, steady and quick KB swings going.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Burpee to 6” target -> regular burpee
Dubs -> 60 Single Unders (ELITE: 50 Dubs per round)
Joint Strike CrossFit 