Pic courtesy of the NCW Libraries. In honor of Dia de Los Muertos, figured it would be fitting to hit a WOD named “Ghost”, even if it is for someone that is still living…
WOD:
“The Ghost”
6 Rounds of:
1 minute of Rowing* (for Cals)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Score=total reps+cals
Compare to 20201029
Video courtesy of CrossFit HQ.
This WOD is designed for fighter, Robert Guerrero. In the vein of Fight Gone Bad, made to mimic a 6-round fight. Point of the WOD, push hard at EVERY station.
Scaling Options:
Double Unders – NO SCALE
You read that right, no DU scale. If you do not have DUs, then this will give you six 1-minute practice sessions. I bet you you’ll get your first DU today!
Cool Down:
Calf Stretch – 2 Min per leg
Scorpion Pose hold (feel stretch in chest) – 1 Min per side
On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row
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, Hang Power Clean, Power Clean from mid-shin. Put bar down, shake out. Pick bar back up, perform 5 reps of: RDLs, RDL to ankle (keep back flat)
S/S/S:
Deficit Deadlift
5X5
Increase weight ea set
Video courtesy of Rogue Fitness.
Our Pulling movement this cycle will be the Deficit Deadlift. The goal of doing these is to eliminate the low sticking point many of us hit in traditional deadlifts. The stronger we can make you at the bottom position, the stronger your overall deadlift will be.
WOD:
21-15-9*:
Dual DB Power Cleans (50/35)
Pull Ups
*400M Run at the start of each round*
-16 Min Cap-
Video courtesy of CrossFit HQ.
On the DB Power Cleans, make sure one head of both DBs touch the floor at the bottom.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Pic courtesy of Brandon Mui of CrossFit Iron Spider. Get your WOD in early so you can eat those treats guilt-free…well, kinda guilt-free…
Warmup:
200M “pumpkin Run” (carry a slam ball, 20# or heavier)
10 squats holding slam ball
Waking Lunge w/twist 30’
Bear crawl 30’
Crab Walk 30’
Spider-Man lunge 30’
Broad jump 30’
Super Squat Hip Sequence- see video below, courtesy of Mobility WOD
WOD:
“Halloween Havoc II – Longer and Deadlier”
5 Rounds:
100M “Candy Bag Carry” (53/35)
31 “Pumpkin Smashers” (25/15)
13 “Rise from the Dead” Sit-ups (15/10)
20 “Scarecrow Lunges” (45/35)
*See Notes for movement details
What’s scarier than a horror movie? Watching its sequel and hoping it doesn’t suck 😊 Well, we’ve given our classic “Halloween Havoc” its own sequel, but it’s better than the original, as it’s 2 rounds LONGER!!!…and we swapped one movement for a new one…For the movements: “Candy Bag Carry” = Farmer’s Carry w/Kettlebells, “Pumpkin Smashers” = Slam Balls (please use the sand ones, not the med balls), “Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you, and “Scarecrow Lunge” = Barbell on your back for either in-place or walking lunges. Have fun with this one, and move like the ghost and ghouls are chasing you! 🎃
A very special Happy belated Birthday to our fearless leader, Coach Sherri! Without her, none of what we have at Luke would be possible. Hope you had a great day!
Warmup:
1:00 Echo Bike
High knees 30’ and back
Butt kickers 30’ and back
Side shuffle 30’ and back
Spider-Man Lunge 30’
Inchworm 30’
10 Thoracic high Fives
10 PVC Pass thrus
10 PVC OHS
Barbell 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
S/S/S:
Snatch Complex:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
With a running clock:
From 0:00-3:00, do 3@60%
From 3:00-6:00, do 3@65%
From 6:00-9:00, do 2@70%
%s Based off 25Oct 1RM
Video courtesy of Diablo CrossFit.
Our Snatch Complex this cycle will consist of a Snatch Pull, bringing the bar back to the ground to re-set the hips, then hit a Power Snatch, after lockout, bring the bar to the hips, then right below the knee for a Hang Squat Snatch. We’re building off of last cycle’s Power Snatch/OHS work, as well as reinforcing the first and second pull with the Snatch Pull, and also working on speed under the bar with the Low Hang Squat Snatch (right below the knee).
WOD:
14 Min AMRAP:
100M Run
10/8 Cal Echo Bike
100M Run
12/10 Cal Echo Bike
100M Run
14/12 Cal Echo Bike
Etc… Add 2 Cals to Echo Bike ea Round
Video courtesy of Professor Project. Games Athlete Brett Fikowski with some good tips. Even though he is on an Assault Bike, these tips also apply to the Echo Bike.
What better way to scorch the legs than running and Echo Bike?! Best suggestion I can give is, on the first round of bike, keep a quick/steady pace, but not all out sprint. Then, every round after that, make it your goal to increase the intensity just enough so you finish the next round of Cals at just about the same time it took you the previous round (if the round of 10 cals took me 30 seconds, then I want to finish the round of 12 around :30/:32, etc..). And maintain a steady pace on each run. Get after it!
Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Compare to 31Aug2023
Video courtesy of Barbell Brigade.
Re-test week wraps up with our 5X5 re-test on Sumo Deadlifts. After going for that heavy single last time, you should feel super confident moving up on each set’s weight compared to what you used on 31Aug. Keep that core engaged, build up tension in your hamstrings and butt as you lower the hips into position.
WOD:
Every 3 Min for 5 Rounds:
250M Row
Score= Slowest Time
Video courtesy of CrossFit HQ.
What better way to finish a re-test week than to give yourself one more benchmark test! We’re looking to set a new PR on the 250M row. But, we are also looking (score-wise) to maintain a high level each set, as your score will be your slowest time. If you do PR on the 250M, make sure you keep that tracked in your training log as well.
On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row
2X10 Light DB Bench Press
S/S/S:
Dumbbell Bench Press
5X5
Increase weight ea set
Compare to 25Aug2023
Video courtesy of Rogue Fitness.
Our re-test week takes us into our 5X5 on DB Bench Press. Aim to go heavier per set today than you did on 25Aug. Stay tight, keep the shoulders and butt pinned to the bench, and you’ll do it!
WOD:
27-21-25-9:
Chest2Bar Pull Ups
Am. KB Swings (70/55)
Handstand Push Ups
Time Cap: 12 Min
Video courtesy of Train FTW.
Looking to go higher skill-level and weight standards for today’s WOD. The movements aren’t a gigantic leap forward in what we do on a normal basis and are meant to push you just a little harder. Same with the KB Swings. Going heavier should not change your technique, just make you work a bit harder.
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 (done after Snatch, but before 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
20 Min to establish a 1RM Clean & Jerk
Compare to 16Aug2023
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
Some good weight moving sandwiched between a cardio Buy-In and Cash-Out. Use your hips to pop up out of the burpee during the Devil’s Press and keep a piston-like movement for the Wall Balls.
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, RDLs, Bulgarian Split Squat (per leg)
S/S/S:
Bulgarian Split Squat
5X5 Per leg
Increase weight ea set
Compare to 23Aug2023
Video courtesy of Catalyst Athletics.
We kick off re-test week with a leg killer! The goal is, if you have done each session of Bulgarian Split Squats, we should see an increase on each set of 5 compared to what we did on 23Aug. Keep to core tight to stay stable and get after some good heavy weight!!
WOD:
13 Min AMRAP:
20 Alt Pistols
16 Burpee Box Jump Overs (24/20)
12 Toe2Bars
Goal = 4+ Rounds
Video courtesy of Kristi Eramo O’Connell.
Try to stay as steady in your balance as you are in your pace when hitting those pistols.
Scaling Options:
Pistols -> Pistol off box -> Banded Pistols -> Pistol to box
Barbell Warmup: With an empty bar and in Clean grip, perform 5 reps of: Dip/Shrug, dip/shrug/high elbows, high hang power clean, hang power clean, front squat, hang squat clean, press, push press, push jerk, split jerk, Thrusters
S/S/S:
Every 3 Min for 4 Sets:
Power Clean + Front Squat + Squat Clean + Split Jerk
Start at 65% of Clean & Jerk and add weight as desired.
Like Tuesday’s Snatch complex, today’s Clean & Jerk complex is not meant to go super heavy or have a specific % increase per set. Go by how your body feels. If you feel beat up today, go lighter. If you are feeling good, up the weight a bit, but be ready for the Oly Total re-test next week.
WOD:
EMOM 20:
2 Thrusters
– Barbell starts on the floor.
– Add weight every 5:00.
Score = Heaviest weight lifted
Video courtesy of Rogue Fitness.
Today’s WOD will get spicy real quick if you make too big of jumps. I have no problem with the first few sets being pretty light. If you have an idea what your Thruster 1RM is, plan backwards to figure out the weight jumps you’ll need to do to hit between 90-95% of that 1RM for a doubles at the end. And yes, you can Squat Clean into the first rep.
Joint Strike CrossFit 