Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows. Hang Muscle Snatch, Behind the Neck Push Jerk, Hang Power Snatch, Power Snatch from mid-shin
WOD:
10 Rounds For Time:
Reps: 10,9,8,7,6,5,4,3,2,1 of…
Power Snatch (115/80)
Ab-Mat Sit Ups
*200m Run After Each Round
Video courtesy of Train FTW. Good, efficient cycling of the barbell will save you in the WOD today. The weight should be something where, gun-to-the-head you could cycle 8-10 reps unbroken. Yes, after the first rep from the ground, the hips may rise up just a little higher (see video), but make sure the belly stays tight. Use the ab-mat sit ups as the recovery piece, and get a moderately fast 200M pace going in all runs.
Scaling Options:
Bar weight -> 95/65 -> as needed (Elite 135/95)
Ab-mat Sit ups -> feet anchored (Elite – GHD Sit Ups)
Pic courtesy of Back Alley Fitness. Happy Valentine’s Day!!!
Warmup:
2 Sets:
:30 jump rope
10 Bow2Bends
10 Squat2Stands
5 Push up2Downward Dog (pedal calves 5 times ea in DWD)
10 light plate Ground2OH – see video below, courtesy of Functional Bodybuilding
25’ light plate OH walking lunge
Then…
Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Hang Clean + Jerk
3@65%
3@70%
2@75%
Sets start every 4 min
%s based on 11Jan2023 1RM
Video courtesy of The Strength Agenda. Our second run of our Clean Complex for the cycle. As a reminder, each rep of the complex will consist of a Clean (preferably squat), followed by a hang clean (preferably squat), and one Jerk (preferably split). With the %s going up, time per set has increased as well.
Video courtesy of OPEX Fitness. Key to today’s WOD will be to let the shoulder relax as much as possible in your double unders. This way, the shoulders have enough juice to stay stable in the OH DB walking lunge. Also, keep the core engaged in both movements.
Pic courtesy of The CrossFit Games site. The Open is upon us! Thursday afternoon, CrossFit HQ will drop the workout for 23.1. It will be our WOD for this coming Friday, so tune into the CrossFit Games site or YouTube channel Thursday evening to see what is in store.
Video courtesy of Train FTW. Quick demo for the Burpee Broad Jumps.
This week we kick off with what will feel like 5 mini-WODs. You are mean to push your pace just a little bit through each round as you will get a minute of rest after each round. That said, still make sure we are getting full range of movement on each exercise. With the wall walks, still start and finish each rep at the bottom of a push up, make sure you get at least within 6” of the wall at the top. Try to cover as much distance as you can for each burpee broad jump until you get to the 25’. On the pistols, get that hip crease below the knee in each rep. Lastly, make sure the toes make contact with the bar in the Toe2Bars
Scaling Options:
Wall Walk -> wall walk to controlled height -> 8 Shoulder taps per 1 wall walk
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, back squats, back squats w/2 sec pause at bottom, move bar to hang and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin
S/S/S:
Back Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second time hitting our Back Squats this cycle. The aim with the 3X5 week is, we are 2 less sets than the previous time we hit these. So, I want to have an extra warm-up set or two and then aim to go heavier on this set than I did on set 3 of the 5X5 week. This way we push to finish even heavier than the last set of 5X5 week.
WOD:
10 Rounds For Time:
9 Wall Balls (20/14)
6 Toe2Bar
3 Power Cleans (165/115)
18 Min Time Cap
Video courtesy of Breazeal Gymnastics.
In anticipation of some rep schemes, movement styles we may see, wanted to make Friday a little fun and put in something that, if I was programming the Open, might show up in an Open WOD. If you do the quick math, the goal should be to keep each round around the 1:30-1:40 range. This means you’re gonna need to keep moving to make it under the cap. Limit rest to transition from movement to movement, and go unbroken with whatever movement you are in. Push for it!
Scaling Options:
MB weight -> 14/10 -> as needed
Toe2Bar -> Alt Single Leg Toe2Bar -> kipping knee raise -> strict knee raise
On Rig: Perform 5 reps of: scap pull up, kip swings, kip swings w/hard push back, if doing muscle ups, work muscle up transitions, if doing burpee to pull up, do 3 burpee to pull up
WOD:
EMOM 24:
Min 1 – 15/11 Cal Bike
Min 2 – 12 Handstand Push Ups
Min 3 – 9 Cal Ski Erg
Min 4 – 6 Ring or Bar Muscle Ups
Video courtesy of Carl Paoli. Some good muscle up transition drills here. Check out his channel for more good stuff!
Little bit of high skill work on today’s EMOM. If the gymnastic movements are doable, but the reps are out of your range, cut back to what you can do for that minute.
Scaling Options:
HS Push Ups -> Pike Push Ups off box -> Pike Push up off floor -> high kneel DB press
Muscle Ups -> Burpee to kipping pull up -> burpee to jumping pull up -> burpee to ring row
Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls
S/S/S:
Clean Pull
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Second strike at Clean Pulls this cycle. Hitting these will also help break the habit of an early arm bend in the clean. Normally folks will pull early as an anticipation of having to move the bar up to the shoulders for the catch. By sticking with just hitting the pull, you’ll see by not bending the arms, the hips are able to generate even more force on the movement.
WOD:
AMRAP 12:
3 Burpee Box Jump Overs (24/20”)
3 Deadlifts (225/155#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
– Continue adding 3 reps to each movement until time expires
Video courtesy of OPEX Fitness. Little Deadlift/burpee box jump over ladder for our Wednesday fun! Look to keep the burpee box jump overs smooth and continuous. Don’t red-line them, but don’t walk. This way, you got it in the tank to go unbroken or hit big chunks on the deadlifts
Scaling Options:
Box height -> 20/16 -> as needed -> scale to burpee box step overs
400M med ball run (pass ball back and forth every 100M)
Stand 10-15’ from partner and perform:
10 med ball chest passes
10 med ball side tosses
10 granny shots
10 wall ball shots
Pic courtesy of CrossFit Eglin. Oooohhhh, YEAH!!! Partner WOD!
WOD:
For Time With A Partner:
150 KB Swings (55/35)
1 Mile Run
150 KB Goblet Squats (55/35)
– Run at the same time with your partner
Split KB Swing and Goblet Squats any way you want.
Must finish all KB Swings before run.
Video courtesy of CrossFit HQ.
Looking for some good even work/rest ratio today in the KB Swings and the Goblet Squats between you and your partner. The run, you can motivate each other to keep a good pace to make it through. If you don’t have a partner, look below for a solo version.
On rig: Perform 5 reps of: Scap pull ups, kip swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)
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 + Hang Snatch + OHS
3@65%
3@70%
2@75%
Sets start every 4 min
%s based on 11Jan2023 1RM
Video courtesy of The Strength Agenda.
Second time hitting our Snatch complex for this cycle. %s increase, so time per set will increase as well. Each time you hit this complex, make that first snatch as perfect as possible, return the bar to the hang, load up the hips and really use that hip extension to move that bar up so you are able to drop under FAST. Once you stand up with the bar, keep stable as you perform that last OHS.
WOD:
For Time*:
1000M Row
200 Double Unders
Break up any way you want
*Starting at 0:00 and every 2 Min – 200M run
Time Cap: 16 Min
Video courtesy of Train FTW.
Think of this like those old “choose your own adventure” books. The way you break up the reps as distance in the double unders and row are totally up to you, as long as you complete all work within the time cap. But, don’t forget about the kicker! Every 2 min, you will hit a 200M run. This will basically give you about a minute of work time to chip away at those dubs and rowing. Feel like changing your strategy now? My suggestion: break the loads up into 4. Aim to knock out a forth of that load when you come in from the run. If you don’t finish before the next run, that’s okay. Pick up where you left off when you come in from the next run. Then once you finish that fourth of the load, move on to the other movement and get that fourth done. Keep that going until all work is done….or come up with your own plan. What will work best for you?…
Barbell Warmup:With an empty bar, and in Snatch Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Muscle Snatch, Behind the Neck Push Jerk, Hang Power Snatch, Power Snatch from mid-shin
WOD:
In 4 Min, complete:
6 Power Snatches (115/80)
8 Box Jumps (24″/20″)
10 Toe2Bar
Max Reps: Bar Facing Burpees
*Rest one minute
Repeat for total of 5 Rounds
Score = Total Bar Facing Burpees
Video courtesy of Train FTW.
While the popular thought might be to try and sprint through the “Buy-in” each round of the power snatch, box jumps, and Toe2Bar so you have more time for bar-facing burpees, I would argue, moving smooth through those movements rather than sprint them will not only get you through them faster than you think it would, but will also allow you to have a little extra gas in the tank once you get to the bar facing burpees. Don’t run out of gas too quickly!!
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), 3 Chest2Bar Pull ups (or harder ring rows)
S/S/S:
Close-Grip Bench Press
5X5
Increase weight each set
Video courtesy of Juggernaut Training Systems.
For our pushing movement this cycle, we’re going t focus on the Close-grip Bench Press. Looking to get some good work o the shoulders and tricep strength! Technique Points to remember: 1. Move your grip in 2-3” from your competition grip. 2. Focus on tucking your elbows more and touching the bar lower on your chest to maintain bar over wrist over elbow stacked position.
WOD:
For Time:
50/35 Cals, Echo Bike
40 Deficit Push Ups (Hands on 45# Plates)
30 Chest2Bar Pull Ups
20 Handstand Push Ups
10 Cal Ski Erg
Video courtesy of Train FTW. Quick demo of the deficit Push Ups on plates.
Today we’re looking to tackle a mini-chipper. As with any other chipper, the goal is to chip away at the work rather than try to make it a big sprint. Steady pace to start, and pick up the pace towards the end!
Scaling Options:
No bike -> 65/45 Cal Row
Deficit push ups -> Hand-rel push ups
C2B pull ups -> Chin-above pull ups -> Buddha Pull Ups -> ring rows
HSPUs -> Pike push ups off a box -> pike push ups off the floor -> high kneel DB press
Cool Down:
Doorway Stretch – 1 Min per side
Elevated Prayer Stretch – 2 Min
Video courtesy of ChrioSport Specialists of Dallas
Joint Strike CrossFit 