Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
5-10 min KB Hang Snatch practice
Video courtesy of Rogue Fitness.
WOD:
As Many Rounds in 5 Min of:
12 Hang KB Snatch (6 R-arm, 6 L-arm) (55/35)
9 Goblet Squats (55/35)
6 Cal Ski Erg
rest 1 minute,
Complete the above cycle 4 times.
Score = Total Rounds + any leftover reps
Try to make it a point to PUNCH the KB once it goes higher than eye-level. This way you reduce the chance of it slamming into your forearm (who has time for that kind of bruising?)
Barbell Warmup – With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat), then move legs to sumo stand and hands about thumbs just touching and perform 5 reps of: sumo deadlift, sumo deadlift with hip extension at the top, high pull from top of hang, sumo deadlift high pull
S/S/S:
Deficit Deadlift
10,9,8,7,6
Increase weight ea set
Video courtesy of Rogue Fitness.
The goal of today is pushing that muscular endurance a little more on our deficit deadlifts Although these sets are higher reps, still use a weight where the last rep of each set will push the limits of keeping good form.
WOD:
18-15-12-9-6:
Cal Row
Sumo Deadlift High Pull (95/65)
Lateral Bar Hops
15 Min Time Cap
Videos courtesy of CrossFit HQ and Priority Strength, respectively.
There is likely to be an increase in heart rate going from one movement to the next in this WOD. That said, try to keep a fast, but not sprint pace on the row. This way you aren’t overly winded when coming into the Sumo Deadlift high Pulls. Once done, in the early rounds, go more for a steady pace on the lateral bar hops (both feet leave the ground and hit the ground at the same time for the rep to be RX’d) , and save the sprint for the last few rounds.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
Lateral bar hops -> lateral bar hops over an empty bar
Get some good ankle/calf stretching in prior to this WOD as the combo of running and box jumps is sure to give those areas a beating today. Find a steady rhythm with the jumps, especially in the higher-rep rounds. While bounding down from each rep and springing into the next would be faster, going to box jump and a step down would not only keep the heart rate from going sky-high, but is also less taxing on the Achilles tendon area.
Scaling Options:
Run -> 250M row for every 200M run (ELITE: run with vest)
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 . Prior to WOD, do 3 reps of: RDLs, Good mornings, Back Squat, Elbow Rotations, Front Squat, Hang Power Clean
S/S/S:
Snatch Complex:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
With a running clock:
From 0:00-5:00, do 4 @70%
From 5:00-10:00, do 4 @75%
From 10:00-15:00, do 3 @80%
%s Based off 25Oct 1RM
Video courtesy of Diablo CrossFit.
Final time hitting our Snatch Complex prior to our Oly re-test at the beginning of the New Year, so get some good practice in! The % go up, so take advantage of the time given per set to get good reps.
WOD:
“INCREDIBLE HULK”
AMRAP 20:
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Press (115/75)
5 Back Squat (115/75)
Video courtesy of Barbell Beauties.
This WOD was created by Maxability Sports and CrossFit back in 2011. With 5 reps per movement, the ultimate goal is do a full round unbroken. As the WOD goes on, the best place to take a quick break would be after the 4th deadlift. Let the bar drop to the ground, take a second to shake out the hands, then pick it up for the 5th deadlift. Once you lock out, you are in position to go into your first hang power clean. Once the bar is on your shoulders, make it your goal to try to not let it drop until you finish the round.
Videos courtesy of Ken Whittier and Third Space London, respectively. A-Skip and B-Skip demos.
WOD:
For Time:
100M Run
5/3 Cal Bike
200M Run
10/7 Cal Bike
300M Run
15/11 Cal Bike
400M Run
20/15 Cal Bike
600M Run
25/19 Cal Bike
800M Run
30/23 Cal Bike
Video courtesy of Professor Project.
Something a lot of folks forget about is posture and position when fatigue starts to set in. We all get it. We get tired as the WOD goes along. But, if your posture goes south the chance of moving at an optimal level goes down, making the WOD last even longer. Fight to keep the body in its best position so you can get through the WOD as quick and safely as possible.
Scaling Options:
Run -> 125/250/375/500/750/1000M Row, respectively (ELITE: Run w/vest)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, hang power clean, power clean from mid-shin, Front Squats, then move barbell to a rack
S/S/S:
Front Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Front Squat this cycle. Working sets go back to 5 but reps drop to 3, so aim to go heavier per set than you did on the 3X5 week.
WOD:
4 Rounds For Time:
30/24 Cal Row
20 Front Squats @95/65
10 Bar Facing Burpees
-16 Min Cap-
Video courtesy of Train FTW.
This WOD should allow you to attack each movement at a pretty good pace, aiming to accelerate each round so the last round is an all-out sprint. Try to push the pace!
Barbell Warmup – With an empty barbell and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the Neck Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin
WOD:
AMRAP 6:
21 Power Snatch (95/65)
21 Box Jumps (24″/20″)
-Rest 3 Min-
AMRAP 6:
15 Power Snatch (95/65)
15 Box Jump Overs (24″/20″)
-Rest 3 min-
AMRAP 6:
9 Power Snatch (95/65)
9 Burpee Box Jump Overs (24″/20″)
Score = Total Rounds + and reps left over
Videos courtesy of OPEX Fitness.
Little triple-AMRAP on deck for today! The consistent in this WOD will be the Power Snatch. The bar will always be at 95/65. The increase will be the complexity of the box movement. We kick off the first AMRAP with just normal box jumps. The second AMRAP moves the complexity up to box jump overs. We finish the last AMRAP by moving it up one last time to burpee box jump overs. With the increase in complexity, the reps per round go down, so the goal should be to try to have the same score per AMRAP, or aim to increase the pace as you move along.
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 below knee
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
With a running clock:
From 0:00-5:00, do 4@65%
From 5:00-10:00, do 4@70%
From 10:00-15:00, do 3@75%
%s Based off 25Oct 1RM
Video courtesy of Collin Meeves. Third time hitting our new Clean Complex this cycle. To recap, one rep will consist of 1 Clean Pull, 1Power Clean, and a Low Hang (right below the knee) Squat Clean. The %s stay the same as last time, but rep count goes up. Therefore, you’ll get 5 min per set.
WOD:
EMOM 16:
Min 1 – 200M Run
Min 2 –10 Alt Single DB (50/35) Box Step Ups (24″/20)
Min 3 – 40 Double Unders
Min 4 – 10 Alt Single-Arm Devil’s Press (50/35)
Score = Total Successful Rounds
Videos courtesy of OPEX Fitness and CrossFit St. Landry, respectively.
Today’s EMOM is meant to work on efficiency in movement in a condensed space of time. To get the run done in time, you’ll have to move at a good pace. For the step ups and devil’s press, smooth is fast. For the Dubs, go for rhythm over speed
Walking Samson Lunge 30’ – See video below, courtesy of Infinit Fitness NZ
Heel2Toe 30’
Side lunge 30’
Inchworm 30’
Bear crawl 30’
Reverse Bear Crawl 30’
On rig- On rig, perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
WOD:
50-40-30-20-10:
Push Ups
Walking Lunges
Pull Ups
Sit Ups
Time Cap 30 Minutes
Video courtesy of CrossFit HQ.
Looking to start our week off with a bodyweight killer! Best course of action would be, if you know going unbroken on the larger sets just is not in your wheel house, break up early and often to allow you quicker recoveries between chunks of reps. And keep the pace steady in the beginning. Look to start speeding up as the reps per round start dropping.
Scaling Options:
Push Ups -> off bench
Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows
Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Split Jerk
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third chance to hit the Split Jerk this cycle. Really work to have those arms locked out when you land in your split.
WOD:
4 Rounds For Time:
12 Alt DB Snatch
25′ L-Arm DB OH Walking Lunge
12 DB Goblet Squats
25′ R-Arm DB OH Walking Lunge
DB weight – 50/35
Time Cap: 16 Min
Videos 1 and 2 courtesy of OPEX Fitness. Video 3 courtesy of Functional Bodybuilding.
Best way to set up for today is to mark off a 25’ section. Begin your Alt Db Snatch at one end, once done, begin your left-arm DB Overhead Walking Lunge. Once you get to the other side of the 25’ section, do your Goblet Squats there. Then turn around, and do your 25’ of right-arm OH Walking lunge.
Joint Strike CrossFit 