Warmup:

1:00 jump rope

10 Squat2Stands

10 Scorpions

10 Reverse lunges

5 Scap Pull Ups

5 Beat swings

5 Kip Swings

1:00 jump rope

30 Calf pedals in down dog

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

S/S/S:

Every 3 Min for 4 Sets:

5/5 Dual KB Bulgarian Split Squat

10 Dual KB Deadlifts

Athlete picks the weight

Videos courtesy of US Forces Fitness and Functional Bodybuilding, respectively.  Quick demos of the two movements.

The goal of today’s Bulgarian Split Squat/Deadlift combo is not to go super heavy, but rather control your body in the movements. In the Bulgarian Split Squat, core engagement is needed to keep your balance. In the KB deadlifts you need to keep your feet closer together than a traditional deadlift.  Therefore, tight core will be needed here as well.

WOD:

4 Rounds For Time:

45 Double Unders

30 Walking Lunges

15 Toe2Bar

Time Cap: 14 Min

Video courtesy of WOD Prep.

Keeping a steady rhythm in your dubs and the walking lunges should keep your breathing at good enough of a rate to try to go unbroken on the Toe2Bars.  If not unbroken, then good-sized chunks.

Scaling Options:

Dubs -> 90 Single Unders -> (ELITE: 100 Dubs)

Toe2Bar -> Alt Single Leg T2B -> Kipping Leg Raise -> Strict Leg Raise -> V-Ups

Cool Down:

Cobra Pose – 2 min

Banded Side lying Quad Stretch – 1 Min per side

Video courtesy of Peak Performance FF

Warmup:

10 Cal Row

8 Box Step Ups

10 Spider-Man Lunge w/twist

10 Bow2Bends

8 Box Jumps

10 Reverse lunges

10 Pushup2Downward Dog

10 Cherry Pickers

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts, hang high pulls, sumo deadlift high pulls.  Move hands to clean grip, feet back under hips and perform 5 reps of: Strict Press, Push Press

WOD:

“Fight Gone Bad”

3 Rounds for Reps:

1:00 Wall-Ball shots (20/14)

1:00 Sumo Deadlift High Pulls (75/55)

1:00 Box Jumps (20″)

1:00 Push Press (75/55)

1:00 Row for Calories

– Rest 1:00 between rounds

Score = Combined reps and cals

Video courtesy of CrossFit HQ.

For those not familiar with this CrossFit Benchmark, Fight Gone Bad got its name from professional mixed martial artist, B.J. Penn. Penn had asked CrossFit founder, Greg Glassman, for a workout that would mimic a bout in the Octagon. After completing the workout, Glassman asked Penn how it compared. Penn’s reply? It was like a “fight gone bad.” Best strategy is don’t go all out in those first few minutes, but keep a steady, yet fast pace through each minute.

Scaling Options:

MB weight -> 14/10 -> as needed

Bar weight -> 65/45 -> as needed

Box height -> 16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

500M Row

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

5 Scap pull ups

5 Beat Swings

5 Kip Swings

5 Box Jump Overs

Barbell Warmup – With an empty barbell and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Every 2 Min for 6 Sets:

Snatch Deadlift + Power Snatch + Squat Snatch

Begin at 65% of Snatch 1RM.  Add weight as desired.

Today’s Snatch 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:

14 Min AMRAP:

2-4-6-8…etc

Pull Ups

Power Snatch (115/80)

Wall Walks

Video courtesy of Invictus Fitness.

16 Min ascending ladder with Pull Ups, Power Snatches and Wall Walks means the shoulders are going to feel this one.  That said, make your hips do as much work as possible in the first two movements, then keep your core as stable as possible during the wall walks.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Wall Walks -> 8 Plank shoulder taps per side (ELITE: 25’ Handstand Walk sections)

Cool Down:

Banded Bully stretch – 1 Min per side

Thread the Needle – 1 Min per side

Warmup:

Jog 30’ and back x 5

High knees 30’ and back

Butt kickers 30’ and back

Side shuffl3 30’ and back

High skip 30’

30 Calf Pedals in Down Dog

WOD:

For Time:

800M Run

28/20 Cal Echo Bike

500M Row

28/20 Cal Echo Bike

800M Run

Time Cap: 20 Min

Video courtesy of CrossFit HQ.  Some words of wisdom from Brian MacKenzie on why we need to not only push hard in the workouts, but spend the time developing the skills needed to get fitter.

Our de-load week kicks off with some good cardio.  Remember, de-load is no meant to give you an easy week, rather reduce the overall volume to allow your body to get in a bit of extra recovery while staying ready for the upcoming re-tests.

Scaling Options:

Run – 1000M Ski Erg for 800M run (ELITE: Wear 20/14# vest)

Cool Down:

Single Leg Forward Fold – 1 Min per side

Calf Stretch in Down Dog – 2 Min

Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm to Cobra 30’

Side Lunge 30’ and Back

200M Jog

10-sec hollow hold

10-sec superman hold

10 Thread-the-needle

5 Cobra to Hip Pop

3 Burpees

3 Wall Walks

Super Squat Hip Sequence – see video below courtesy of Mobility WOD

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow, Kipping Pull Ups

Pic courtesy of CrossFit Pyro

WOD:

“Unlucky 13”

3 Rounds for Time:

13 Box Jumps (24″/20″)

13 Handstand Push Ups

13 Knee2Elbows

13 Air Squats

13-second L-Sit

13 Back Extensions (On GHD)

13 Sit-Ups

13 Push-Ups

13 Hollow Rocks

13 Pull-Ups

13 Wall Walks

13 Walking Lunges (each leg)

13 Burpees

Time Cap: 45 Min

Video courtesy of ShapeFit.  Quick demo of Knee2Elbow

What better way to spend Friday the 13^th than with a “killer” workout?!  Goal – go as close to unbroken on each 13-rep section.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

HSPUs -> Pike Push ups off box or floor

K2E -> Hanging Knee Raise -> V-Ups

L-Sit -> knees bent

Push ups -> off bench

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar Pull Ups)

Cool Down:

Tabata Roll out – roll each body part 20 seconds.  Take 10 sec break between body parts

Warmup:

500M Row

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 Scorpions

5 Back Roll to V-Sit

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Sumo stance good mornings, sumo deadlifts, Sumo Deadlift High Pulls

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Babrell Brigade. Final time hitting Sumo Deadlift this cycle prior to re-testing our 5×5 on 27Oct. Today, the goal is a heavy set of 5, a heavier set of 4, a heavier set 3 three, an even heavier double, and finishing with as heavy of a single as you can.  If that last one is a new 1RM, then cool!  If not, then heavy for the day.

WOD:

10-20-30-40:

KB Sumo Deadlift High Pulls (70/55)

Ab-Mat Sit Ups

*100′ Dual KB Front Rack Carry after each round of Ab-Mat sit ups

Time Cap: 12 Min

Video courtesy of WODStar.

Aim to keep your core engaged throughout the whole WOD today!

Scaling Options:

KB weight -> 55/35 -> as needed (ELITE: 90/70),

Ab-Mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 min

Warmup:

1:00 jump rope

10 Squat2Stands

10 Scorpions

5 Cobra to Hip Snap

8 Box Step Overs

5 Scap Pull Ups

5 Beat swings

5 Kip Swings

1:00 jump rope

30 Calf pedals in down dog

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, press, push press, shift hands out to Snatch grip and perform 5 Overhead Squats

WOD:

On a 32:00 Clock For Reps:

0:00-8:00:

Max Push Press (115/80)

Each time you break – 40 Double Unders

8:00-12:00 – Rest

12:00-20:00:

Max Hang Power Cleans (115/80)

Each time you break – 20 Box Step Overs (20″)

20:00-24:00 Rest

24:00-32:00:

Max Overhead Squats (115/80)

Each time you break – 10 Burpee Pull Ups

Score = Total Push Press + Total Hang Power Cleans + Total Overhead Squats

Video courtesy of NCFIT

Video courtesy of Kristi Eramo O’Connell.

This one will require you to do one BIG thing – check the ego at the door.  When you first pick up the bar, you will think your best idea will be to knock out the biggest, fastest set possible.  Well, you could, but you will spend the majority of the workout bent over, trying to breathe because you blew it out way too fast. On the barbell movements, hold onto the barbell, and move at a deliberate pace.  Remember, you have 8 minutes per section to accumulate as many reps as possible, so pace yourself out

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed (ELITE:135/95) goal is to use same weight for all 3 lifts

Dubs -> 80 Single Unders

Box Height -> as needed

Burpee Pull ups -> Burpee to Jumping Pull Ups (ELITE: Bar Muscle Ups)

Cool Down:

Banded Bully stretch – 1 Min per side

Calf Stretch on Rig – 1 Min per side

Warmup:

500M Row

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

8 Box Step Ups

4 Box Jumps

5 Scap pull ups

5 Beat Swings

5 Kip Swings

5 Box Jump Overs

Barbell Warmup: With an empty barbell perform 5 good mornings, 5 elbow rotations, 5 Front Squats, then move hands to Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Power Snatch + OHS

4@70%

4@75%

3@80%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil FLeming.

Last running of our Snatch Complex for this cycle prior to our Oly 1RM re-test (25Oct). By now, we have gotten used to hitting the powerful hip extension and hard pull to nail the Power Snatch, followed by keeping the core tight and stable for the OHS.  We jump up in %s, so keep that form dialed in!

WOD:

14 Min AMRAP:

400M Run

25 Box Jump Overs (24″/20″)

12 Toe2Bar

Video courtesy of CrossFit HQ.

Look to stay on a steady pace throughout each movement today to get as many rounds as possible.  Goal should be 4+.

Scaling Options:

Run -> 500M Row

Box height -> 20/16 -> as needed (ELITE: 30/24)

Toe2Bar -> Alt Single Leg T2B* -> Kipping Leg Raise -> Strict Leg Raise -> V-Ups

Video courtesy of FitKAFAlar.

Cool Down:

Cobra Pose – 2 Min

Kneeling Shoulder Stretch on box – 2 Min

Pic courtesy of The Farmer’s Almanac.  The Combat Pt Tent will be closed on Monday in observation of Columbus Day.

Warmup:

1:00 Row

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

Seal Walk 30’

1:00 Ski Erg

10 Scorpions

10 Kneeling Lat Stretch

10 Twisting Push Ups

2X10 Light DB Bench Press

S/S/S:

Dumbbell Bench Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

Final time hitting our Db Bench this cycle before we re-test our 5X5 (26Oct).  Just like we did with Bulgarian Split Squats, this week, we key in on muscular endurance by upping the reps But, make sure you go heavy enough where you are just able to finish the last rep per set.

WOD:

5 Rounds for Cals:

:20 Cal Row

:40 Rest

:40 Cal Row

:20 Rest

1:00 Cal Ski Erg

1:00 Rest

Goal = 20+ Cals each round

Video courtesy of Invictus Fitness.

With the different time lengths, match your stroke rate accordingly.

Cool Down:

Scorpion Stretch – 1 Min per side

Thread the Needle Hold – 1 Min per side