10 Rounds of “Rowling”
10 Rounds of EXACTLY 100M row – perform 1 burpee for every meter over or under 100M ea round
Video courtesy of Train FTW.
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.
10 Iron Crosses
10 Cherry Pickers
10 Bow2Bends
5 Back Roll to V-Sit
10 Empty bar Good Mornings
10 empty bar RDLs
On Rig – Perform 5 resp of : Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise
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.
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.”
Scaling Options:
Toe2Bar -> Alt 1-Leg Toe2Bar -> Knee2Elbow -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups
Bar weight -> 185/135 -> as needed
1:00 jump rope
30 Calf Pedals in Down Dog
:30 Hollow Hold
10 Inchworm Push ups
1:00 jump rope
:30 Calf Pedal in Down Dog
10 Plank Shoulder taps
2 Wall Walks
2X Empty sled push 50’
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
Sled weight -> as needed
200m jog
10 Squat2Stands
10 Thoracic High Fives
10 Scorpions
10 Kneeling Lat Stretch
10 PVC Pass thrus
10 PVC OHS
5 PVC Snatch Drops
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
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.
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
NOTE: The Combat PT Tent is either closed or on holiday hours for Columbus Day, so today’s WOD can be done at the base track at the pull up bar area.
400M Jog
Spider-Man Lunge 30’
Inchworm 30’
10 Squat2Stand
10 Cobra to Down Dog
10 Thread the Needle
Then…
On Pull Up Bar – Perform 5 reps of : Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups
Video courtesy of CrossFit HQ.
Start of our de-load Week. We’ll take the first 10 minutes to get our core good an activated for today’s work. For L-Hang.
Video courtesy of P360. Quick demo of the Butterfly Sit Up.
Aim to hit the same amount of reps each working 20-second block.
Scaling Options:
L-Sit -> L-Tuck (see video below, courtesy of Functional Bodybuilding)
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Push Ups -> off bench or fence
Sit Ups -> feet anchored
Air Squats -> to depth
2X:
1:00 Ski Erg
Cobra to Hip Snap
10 Squat2Stands
10 Thoracic High Fives
10 Jumping Alt Lunges
Then…
Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks
Use % from 29May C&J 1RM
Video courtesy of Fort Collins CrossFit.
Final time hitting our Jerk complex prior to our Oly 1Rm re-test. The goal of this cycle has to make the Jerk feel more comfortable so when you go for a new 1RM, the Jerk will not be a limiting factor for you. %s are slightly higher this week, so stay on task.
DB weight – 50/35
15 Min time cap
Videos courtesy of CrossFit Federal Hill, WODstar, and CrossFit HQ, respectively.
This one will blow up your grip, not going to lie. The best thing I can say is grit your teeth and try to hold onto the DBs and go unbroken each round. Try to take a very fast breather between rounds.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
1:00 Row
10 Bow2Bends
10 Push Up to Down Dog
1:00 Row
10 Thread the Needles
10 Scorpions
10 Banded pull apart – see video below, courtesy of Functional Bodybuilding
2 Wall Walks
:20 Handstand Hold
Videos courtesy of CrossFit Invictus and APEC, respectively. Quick demos for the Banded Face Pulls and Cuban Press.
Take the first part of the day to work shoulder stability, shoulder mobility, and then shoulder efficiency. Use the movements prior to HSPUs to prep up the shoulders
Time Cap – 20 Min
Video courtesy of Kristi Eramo O’Connell.: So, go into this WOD knowing you will likely get 30, maybe 40 seconds of rowing each minute. That said, keep your strokes strong and consistent. Don’t try to hit a sprint out the box.
Scaling Options
HS Hold –> Pike hold on box
HSPUs -> Pike Push Ups off box -> Push Ups off floor -> high kneel DB Press (ELITE: Strict HSPU)
Push Ups -> Push Ups off bench or banded
Video courtesy of Alex Simone.
Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)
Then…
2X:
1:00 Echo Bike
10 Spider-man lunge w/twist
10 Air Squats
10 Kip Swings
Then…
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats
Increase weight ea set
Video courtesy of Catalyst Athletics.
Final time hitting our Pause Back Squats prior to our 5X5 re-test. What we are looking for today is a heavy set of 5, followed by an even heavier set of 4, then an even heavier set of 3, then an even heavier double, then finishing with an even heavy single. IF this becomes a new 1RM, cool! If not, then make it heavy for today!
Time Cap – 16 Min
Pic courtesy of maekameme.org
Best advice I can give, try to keep the Echo Bike cadence at between 60-70. Either go unbroken on the Wall Balls or break once. When it comes to pull ups, manageable chunks is the way to go (once you feel your grip fatigue, hop off the bar, shake out, then get back up).
Scaling Options:
MB weight -> 14/10 -> as needed
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
10 Box Step ups
Side lunge 30’
10 Lateral box step overs
Walking Lunge 30’
Inchworm 30’
5 Tuck Jumps
5 Box jumps
5 one-arm DB Push Press ea side
5 one-arm DB snatch ea side
Score = total work time
Video courtesy of Functional Bodybuilding.
Look to grind every round of this up and down the mountain WOD. Be consistent on your box jumps, steady on your step overs, and explosive on your hang Power Snatch.
Scaling Options:
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Box height -> 20/16 -> as needed
200M jog, then…
2X:
1:00 Jump Rope
10 Calf Pedals in Down Dog
10 Squat2Stand
10 Hollow Rocks
10 empty bar Elbow Rotations
Then…
Barbell warmup – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows. **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 Based on 29May 1RM
Video courtesy of Collin Meeves.
Last time hitting our Clean Complex this cycle before we hit our Oly 1RM re-test. By now, you should be used to the movements and getting under the bar FAST. Dial it in with just a slightly heavier weight than last time.
Score – total Double Unders
Video courtesy of Kristi Eramo O’Connell.
Goal today is to maintain a fast, but not sprint pace on your 400M run. Should be fast enough to wear you have close to 2:00 a round to knock out as many Double Unders as you can. But, don’t go at such a fast pace where you are spending upwards of :30 trying to recover between the run and the rope work. As you saw in the scales, there is no scale for Dubs today. If you have never done a double under, today could very well be the day you get your first! Go For it!!
Scaling Options:
Run -> 500M row
Dubs -> No Scale
